Healthy Eating Habits
Unfortunately, when it comes to staying at a healthy weight, there is no quick trick or secret tool.
To make matters worse, our culture revolves around selling the latest fads and shortcuts to health.
The good news is there are a few basic guidelines for eating, which can lead to a healthier body and mind.
The following are my suggestions:
**Please note that these suggestions may not be appropriate if you have an Eating Disorder or are underweight. In these situations, it is best to consult with a health professional
1. Eat mindfully
While mindfulness is a bit of a trendy word, it is very helpful when it comes to eating. Often we eat on the run, distracted, not actually focusing on our meal. How often do we actually taste our food?
Take the time to eat your meal. Eat away from a screen, ideally while sitting at a table.Try to become aware of when you are hungry and when you full.
2. Moderation/portion size .
It can be very easy to eat more than we need. Our portion sizes are often far larger than they need to be.
Instead of putting a large bowl on the table and continually refilling it, give yourself a reasonable portion size and if you think you want more pause for a minute or two. Often we may not feel full immediately. Needing to get up provides a small window to question the urge.
It can also be useful to use a smaller bowl or plate to serve your meals on.
3. Eat lots of fresh vegetables and some fruit
Vegetables are important because they are high in nutritional value and low in calories.The more the better. While you may find broccoli boring, vegetables don’t have to be bland. Using herbs and spices like chilli, ginger and basil increase flavour. It is easy to find online recipes if you feel uninspired.
Fruit intake, while important, does needs some qualifying. In the past we were told to eat lots of fruit, however If you are trying to lose weight, too much fruit can actually work against you. This is due to its high sugar content. A few pieces a day are important but not all fruit is equal
Examples of foods high in sugar include grapes and watermelon. Conversely berries are probably the best fruit in terms of nutrition antioxidants etc.
4. Minimise processed or refined food/ choose carbohydrates wisely
A recent comprehensive study that compared weight loss on a low carbohydrate versus a low fat diet, found that both groups lost a similar amount of weight. 1
The constant was eating fresh vegetables and whole foods and minimising refined grains such as biscuits, breads etc.
If we look at limiting processed foods this refers to limiting foods like white bread, processed cereals, many of the supermarket bought foods.
My personal feeling is that for most individuals, decreasing carbohydrates like bread, pasta, rice, noodles and biscuits is important if you want to lose weight, but they don’t need to be eliminated.
It is also important to remember that not all carbohydrates are equal. A good quality sourdough roll is very different from processed white bread.
It also seems to make sense to decrease consumption of carbohydrates like bread and pasta in the late afternoon/evening.
Choosing to have protein and vegetables at night may be a healthier choice.
5. Don’t eat after dinner
Eating after dinner is often out of habit or boredom. It is often the hardest pattern to break.
Try to make not eating after dinner a rule. After a few weeks it will become a habit. If you need something have a boiled water with lemon or a herbal tea. Boring, but you will very rapidly notice a difference.
6.Minimise Sugar
Sugar is addictive. While some people can moderate it, the more you have the more you want. If you include sugar in your diet try to minimise the amount and the frequency.
7. Decrease Alcohol
Alcohol is sugar. Like sugar it also contributes to weight gain.
Maintaining a healthy weight may involve decreasing your consumption of alcohol
If you are drinking more then 1 or 2 days a week and more then 1 to 2 glasses at a time you are ingesting excess sugar.
Drinking also affects decision making and may lead to unhealthier food choices.
If you are going to drink, do so moderately.
8. Remove guilt.
While I mentioned cutting out sugar, often the best plans fall apart with one chocolate bar or ice cream. It is easy to become all or nothing with changing your diet. The problem is we are human and humans are not perfect. If you eat something that you were trying not to, try to see it as a single event instead of the beginning of the end. of your healthy habits.
Instead of thinking “I’ve strayed now, I’ve eaten one chocolate biscuit I may as well finish the packet’, try to catch yourself in the process. Rarely will those next few biscuits bring as much satisfaction.
It is all too easy to abandon healthy eating plans and think you will just start again tomorrow or next week. Try to start again immediately.
Acknowledge that there will be certain situations that may trigger you. Boredom, stress and often family gatherings are big ones.Try to identify these.
9.Out of sight, Out of Mind.
A good idea is to limit or avoid having unhealthy food in the house. Not having it there significantly decreases the chance you will eat it. Don’t make it harder for yourself to resist temptation.
10.Sleep/Stress management/ meditation/exercise
There is not the scope to cover these here, but there is increasing evidence that stress can increase cortisol levels and affect weight. Meditation is a simple tool, that can also help with stress reduction. In addition regular meditation can help with our ability to be mindful of what we eat.
Inadequate sleep can also play a role in weight gain and difficulty loosing weight.We now know that insufficient sleep can affect the levels of various hormones. This can subsequently increase appetite and decrease our sense of fullness. When we are tired we often make poor food choices, and often crave sweet savoury food.
Exercise is a whole other discussion but obviously very important.
I strongly believe if you adopt some of the above changes, you will notice a difference.
Authors
Michael Mosley
Excellent author. Michael is a doctor who has written prolifically about addressing diet and lifestyle.HIs work is easily accesible,
http://www.michaelmosley.co.uk/
The Blood Sugar Diet
https://thebloodsugardiet.com/
Fast 800
Dan Buettner
Dan Buettner is an author/journalist who has identified areas in the world “Blue zones”, where people live the longest healthiest lives.
Blue Zones Challenge
https://www.bluezones.com/dan-buettner/
https://www.bluezones.com/books/blue-zones-challenge/
Podcasts
Tara Brach
12/19th May 2023 Releasing the Habits That Imprison Your spirit. Parts 1 and 2
Discussion about habits and addiction. interesting exploration into reasons for overeating and sugar addiction.
https://www.tarabrach.com/releasing-habits-that-imprison-spirit-pt-1/
https://www.tarabrach.com/releasing-habits-that-imprison-spirit-part-2/
The GP Show
Episode 167 Am I hungry with Michelle May.
Excellent podcast on mindful eating and becoming in touch with our hunger.
The Rich Roll Podcast
Dean and Anne Ornish The Power of lifestyle medicine to undo disease
https://www.richroll.com/podcast/dean-ornish-anne-411/
Footnotes