EATING FOR LIFE
PRACTICAL STEPS FOR HEALTHIER EATING HABITS
In a world inundated with fast food and convenience, eating healthy can feel like an uphill battle. However, maintaining a balanced diet is crucial for overall well-being and vitality. Fortunately, making nutritious choices doesn’t have to be complicated or daunting. With a few simple strategies, you can transform your eating habits and reap the rewards of a healthier lifestyle.
About six years ago when a friend told me she was doing this thing called the Whole 30 eating plan and wanted me to join in, I was skeptical. I thought I was already eating pretty healthy, but I was carrying some extra pounds after having kids and figured I would give it a try.
Then I dove into the details (that is like me 😉) No grains? But I’m Italian! No legumes? I thought those were healthy! No processed food? That is ¾ of the grocery store! No alcohol or sugar, even on special occasions? Oh please! No Dairy? I need calcium - I have osteoporosis! No stepping on the scale? I won’t know if it’s working!
I decided to take the challenge despite my reservations and figured I could do almost anything for 30 days. I jumped on board, recruiting my sister and some friends to join in as well. I figured that if I was going to be miserable then I wanted company!
The hardest part was making sure everything I bought was in compliance. I started reading food labels like a madwoman! What are half of these things in these products? I can’t pronounce them! Why is there added sugar in almost everything, including ketchup and salad dressing? How am I going to survive for 30 days with such limited options?
Well, survive I did, and I also felt great and was down five pounds by the end of the 30 days. I lost my sugar cravings and found I truly enjoyed simple cooking. I had learned a whole new way to look at food with an emphasis on health over pleasure and I knew this would be a lifelong habit. Since that time, I have followed a largely whole foods diet, eating lots of fruits and veggies, lean proteins and healthy fats.
So many people don’t have the time, knowledge or experience to make the best decisions about the food they eat, and those decisions can have serious effects on overall health. This post is designed to give you some simple guidelines to follow as you move along on your path toward healthy eating:
1 . Explore your relationship with food.
Sometimes eating habits are emotionally based and not necessarily food-related. Finding a way to deal with your emotions can help avoid over- or underconsumption of food. Journaling about your past eating habits, food cravings, and triggers can offer insight into a strategies to move forward in a more effective way.
2 . Eat whole foods, not highly processed foods.
Eat whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Processed foods have taken what is considered real food and turned it into “edible food-like substances” as Michael Pollen says in his book The Omnivore’s Dilemma. Eating more whole foods ensures you are getting the nutrients you need without all the extra additives.
3 . Limit added sugar intake.
The sugar consumption in the US has increased dramatically over the years with Americans consuming more than 17 teaspoons a day or approximately 60 pounds of sugar a year https://www.cdc.gov/nutrition/php/data-research/added-sugars.html. Excessive sugar consumption has been linked to many health consequences including obesity, type II Diabetes, and heart disease. When you look at a food ingredient list avoid items with sugar, especially when it is near the top of the ingredient list.
4 . Limit eating out and ordering in.
It is fun to eat out occasionally with family or friends but doing so too often limits your ability to know exactly what you are eating. At restaurants, meals are often cooked in unhealthy oils and seasoned with too much salt and other additives to enhance flavor. Eating in will save you money too!
5 . Plan ahead and don’t go the grocery store hungry.
Planning ahead will set you up for success and allow you to create a grocery list of items needed for the week. Stick to your list and don’t shop on an empty stomach. If you are hungry, you will be tempted to buy things you don’t want or need.
6 . Consider time-restricted eating.
There are a lot of studies that support the idea that the body needs time to rest and reset. Limiting your eating window to 10 hours or less allows your body to rest before consuming food again in the morning. Also, eating late at night can lead to weight gain and interfere with your ability to get a good night’s sleep.
7 . Eat organic produce and high-quality meats and dairy.
To avoid pesticides which are used to grow many fruits and vegetables, eat organic when you can, especially fruits and vegetables on the dirty dozen list (2024 list – strawberries, spinach, kale/collard & mustard greens, grapes, peaches, pears, nectarines, apples, bell & hot peppers, cherries, blueberries, green beans). To avoid eating animal proteins treated with antibiotics and fed commercial grains and corn, choose organic or products from grass fed animals.
8 . Eat the Rainbow.
Eat a variety. of colorful foods to make sure you are getting a wide array of vitamins, minerals, and antioxidants to maximize nutritional benefits. This doesn’t include skittles and multicolored M&M’s 😊.
09 . Keep a food journal.
Writing down what you eat during the day will help keep you accountable.
10 . Hydrate and avoid drinking sugar beverages.
Keeping hydrated is important so make sure to drink plenty of water during the day. The amount of water you drink is dependent on your physical activity, weather conditions and intake of other fluids such as coffee, tea, juice, fruits and vegetables. Although standards vary, a good rule of thumb is to drink 4-6 cups of water per day https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink. Drinking adequate water will help reduce hunger as well and it is best to avoid sodas and juices which are high in sugar.
Finding a nutrition plan that works for you doesn’t have to be complicated if you follow the basic guidelines set forth above. It takes a little planning as well as diligence reading food labels, but the result will be worth it. And remember the best food plan is the one you can sustain over time. You know your body best so listen to it and consider how you feel when you eat certain foods. Enjoy the experiment and adjust as needed because finding and maintaining a healthy eating plan for life is a key component to your overall wellness.
Please share your thoughts and experience about these two important questions.
1.What is your biggest struggle with healthy eating?
2.Which of the10 strategies in this blog post would you be most likely to implement first?
