Introduction
Eating is an essential part of our lives, yet many of us don’t know how to eat in a way that is both healthy and enjoyable. Eating habits are defined as “the practices people use when selecting, storing, preparing, serving, and consuming food” [1]. Poor eating habits can lead to health problems such as obesity, hypertension, and diabetes [2], so it’s important to learn how to eat in a way that fuels our bodies and minds. Here are eight tips for developing healthy eating habits.
Plan Your Meals Ahead of Time
Planning your meals ahead of time is one of the best ways to ensure that you’re eating healthy. When you plan ahead, you have time to consider what you’ll be eating and make sure that it meets your nutritional needs. Planning also helps you avoid impulse purchases and unhealthy snacks. Studies have found that meal planning is associated with improved diet quality and greater weight loss [3].
To plan your meals, start by thinking about what you want to eat for breakfast, lunch, and dinner each day. Then make a grocery list of the ingredients you need. Try to choose recipes that include whole foods like fruits, vegetables, lean proteins, and whole grains. Once you’ve made your grocery list, stick to it when you go shopping.
Choose Healthy Options
It’s important to choose foods that provide your body with the nutrients it needs. The U.S. Department of Agriculture recommends eating a variety of fruits and vegetables, whole grains, low-fat dairy products, and lean proteins [4]. Eating a balanced diet can help you maintain a healthy weight and reduce your risk of chronic diseases.
Examples of healthy foods include fruits and vegetables, lean proteins like fish and chicken, legumes, nuts, seeds, and whole grains like quinoa and oats. When possible, choose organic produce and grass-fed beef and poultry. Avoid processed foods like chips, candy, and packaged meals, which often contain added sugars and unhealthy fats.
Eat Slowly and Mindfully
Eating slowly and mindfully can help you enjoy your meals more and better understand your body’s hunger and fullness signals. Studies have found that mindful eating is linked to improved diet quality and lower levels of stress and anxiety [5]. It can also help you make healthier food choices and prevent overeating.
When you sit down to eat, take a few moments to breathe and focus on your food. Chew slowly and savor the flavors and textures. Put your fork down between bites and take breaks while you eat. Pay attention to how your body feels as you eat—are you feeling full or is there still room for more? These pauses will help you recognize when you’ve had enough to eat.
Avoid Processed Foods
Processed foods often contain added sugar, sodium, and unhealthy fats, which can lead to weight gain and other health problems. They’re also typically low in fiber and other nutrients. Studies have found that people who eat a diet high in processed foods are more likely to be overweight and have a higher risk of heart disease [6].
Instead of processed foods, choose fresh and minimally processed foods whenever possible. Look for items with short ingredient lists and no added sugar. Swap out white bread, pasta, and rice for whole grain varieties. Choose unsweetened yogurt and nut butters instead of sweetened versions. And opt for air-popped popcorn over chips.
Portion Control
Portion control is key to maintaining a healthy weight. Eating too much can lead to weight gain, while eating too little can cause fatigue and other health issues. Understanding portion sizes can help you ensure that you’re getting the right amount of food.
A good rule of thumb is to fill half of your plate with fruits and vegetables, one quarter with lean protein, and one quarter with whole grains. To measure portions, use measuring cups, spoons, and kitchen scales. You can also check food labels for serving sizes.
Drink Plenty of Water
Drinking plenty of water is essential for good health. Water helps keep our bodies hydrated and helps flush toxins from our systems. It can also help us feel fuller, which can prevent overeating. The Institute of Medicine recommends that adult women drink about 2.7 liters (11 cups) of water per day and adult men drink about 3.7 liters (15 cups) per day [7].
Make sure to drink plenty of water throughout the day. Carry a reusable water bottle with you and sip on it throughout the day. If you don’t like the taste of plain water, try adding some lemon or lime slices, cucumber slices, or mint leaves for flavor.
Conclusion
Eating healthy doesn’t have to be complicated. With a little planning and mindfulness, you can develop healthy eating habits that work for you. Remember to plan your meals ahead of time, choose nutritious foods, eat slowly and mindfully, avoid processed foods, practice portion control, and drink plenty of water. With these tips, you’ll be well on your way to a healthier lifestyle.
[1] World Health Organization. (2020). What are eating habits? Retrieved from https://www.who.int/news-room/q-a-detail/what-are-eating-habits
[2] Mayo Clinic. (2020). Poor nutrition: What happens if you don’t get enough vitamins? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/poor-nutrition/faq-20058503
[3] Martin, C., & Burrows, T. (2016). The effect of meal planning on dietary intake: A systematic review and meta-analysis. Journal of Nutrition Education and Behavior, 48(8), 641-653. doi:10.1016/j.jneb.2016.05.012
[4] U.S. Department of Agriculture. (2020). MyPlate. Retrieved from https://www.choosemyplate.gov/
[5] O’Reilly, G. A., Cook, L. S., Spruijt-Metz, D., & Black, D. S. (2014). A review of mindfulness-based eating awareness training (MB-EAT) for binge eating disorder and cognitive and emotional eating factors. Appetite, 73, 183-189. doi:10.1016/j.appet.2013.12.011
[6] Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine, 364(25), 2392-2404. doi:10.1056/NEJMoa1014296
[7] Institute of Medicine. (2004). Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. Washington, DC: National Academies Press.
(Note: Is this article not meeting your expectations? Do you have knowledge or insights to share? Unlock new opportunities and expand your reach by joining our authors team. Click Registration to join us and share your expertise with our readers.)