We live in uniquely difficult times when it comes to choosing what to eat. Humans know more about nutrition and eating for optimal health than ever before, yet we have never been so surrounded by distractions and temptations that prevent us from making healthy choices.
Some people may decide to eat healthier. You can do that all right, but those people are unicorns.most of us know what we’re doing should But to make that happen, you’ll need a little help, including some easy hacks, tips, and techniques to avoid pitfalls on your path to healthier eating.
Here are some helpful habits and approaches that may help you get closer to your healthy eating goals, while recognizing that what works for one person may not work for another. .
Our mouths love chips. Our bodies not so much.Photo provided bar mix studio upon unsplash
Goal: Reduce junk food between snacks
Tip: Focus your willpower on the grocery store instead of your home.
For most of us, willpower is limited and no match for a bag of potato chips sitting on top of the fridge. That’s just a fact. If you exercise your willpower at the grocery store, you won’t have to fight that battle at home. It would be much easier to get something healthier if you didn’t bring potato chips into the house in the first place.
The secret to successful shopping is to always have a specific list and go to the store with a full stomach. If you’re already full, you’ll be less tempted to buy junky snack foods. It can also be helpful to find healthier alternatives to satisfy your cravings for salty, crunchy, and fatty foods. sugar snap peas It has a surprisingly satisfying crunch. apple and nut butter Satisfy your sweet and salty cravings.
You can still eat well without giving up sweets completely.Photo provided caitlin de wilde upon unsplash
Goal: Reduce sugar intake
Tip: Instead of “taking away,” think “delaying” or “decreasing and delighting.”
Sugar is difficult. Some people think it’s easier to eliminate added sugar completely, but that creates an all-or-nothing mentality and often ends up being “everything.” Eating more whole foods and less processed foods can help cut out tons of supplementary sugars, but we still live in a world of birthday cakes and dessert courses.
One approach to dessert temptation is to delay dessert rather than take it away. Tell yourself that tomorrow you can eat any sweet thing. This psychological trick flips the idea that you can indulge today and start eating healthier tomorrow. It’s much easier to resist something you know you’ll get tomorrow than it is to say no to something you don’t think you’ll ever have.
If you really want to enjoy dessert, one way is to reduce the amount and enjoy it thoroughly. Take your time and enjoy each bite to feel satisfied. If you start to feel less pleasure, stop eating immediately. You got what you wanted from it. It doesn’t have to end. (After all, you can always eat more tomorrow!)
A diet enriched with nature is a healthy diet.Photo provided Anna Peltzer upon unsplash
Goal: Eat a healthier diet
Tip: Focus on fresh foods and plan your meals in advance.
Meal planning has never been easier. The internet is filled with countless tools, from recipes to shopping lists to meal planning apps. And it’s overwhelming and amazing at the same time.
Planning ahead takes the guesswork and decision fatigue out of cooking, and prevents the inevitable “Let’s order pizza!” He can create a menu of his favorite meals over three or four weeks, so he doesn’t have to think about what to eat. He can also meal plan once a week to try new recipes and stay fresh.
It may be helpful to set aside one day a week to “shop and chop,” or shop and prepare. component It’s a week’s worth of meals, so it’s ready to throw in the fridge or freezer.
Organic food is better for the planet and better for us.Photo provided andrew welch upon unsplash
Goal: Eat more organic/humanely raised food.
Tip: Use the Dirty Dozen and Clean 15 lists to help you prioritize.
Many people choose organic because they want to avoid pesticides and other potentially harmful chemicals. Organic food is also good for the planet. According to the Mayo ClinicResearch shows that organic produce is higher in certain nutrients.
Most people don’t buy everything organic, but there are some foods you should prioritize over others. Every year, researchers from the Environmental Working Group (EWG) Analyze thousands of samples of dozens of fruits and vegetables. From this data, they create a list of the “Dirty Dozen” and “Clean 15” fruits and vegetables, showing which produce has the most and least pesticide residues. These lists provide a good place for people to start focusing on transitioning to more organic foods.
To make eating organic even easier, you can shop around. ○ Organics® can be purchased at your local Albertsons or Safeway store.of ○ organic brand offers a wide range of USDA certified organic products at affordable prices in every aisle. If you are particular about fresh food, ○ Organic produce is always grown without the use of synthetic pesticides, grown to protect biodiversity, and is always non-GMO.All animal derived ○ Organic products are also certified humane. Even just switching some parts of your grocery list to organic can have a positive impact on the planet and the people you feed.
Healthy eating habits don’t have to be all or nothing or complicated. A few simple mindset changes at home and changes to your habits at the grocery store can make a big difference.
