Healthful eating is not always easy, especially when we are faced with time constraints, travel, or ease of access to nutrient dense food. Not to mention the popularity of fad diets and the ever changing information that is thrown at us. So what can we do to ensure that we are making healthy choices? Here are some simple evidence-based action steps that are easy to try:
Mindfulness
Perhaps one of the easiest ways to adjust your eating behavior is to adapt a mindful eating approach. Harvard studies have revealed some helpful insight into the differences between mindful eating and distracted eating. Eating in front of a screen or while driving increases anxiety, overeating, and weight gain whereas mindful eating led to the opposite effects and improved the overall eating experience. So here are some tips from our friends at Harvard to make mindful eating part of your lifestyle:
And here's a good one: Pay attention to your hunger levels. Are you truly hungry or are you thirsty? On the topic of satiety and water, Researchers from the University of Birmingham have shown that drinking 500ml of water at half an hour before eating main meals may help obese adults to lose weight.
Meal Planning
Okay, so we don't need to be scientists to know that planning ahead helps make eating healthily easier, especially when we lead busy lives. In this age of technology, there are free apps and tools to help you streamline cooking, shopping, and meal planning for your week. Explore what resources you have and dedicate an hour or two each week to plan ahead so that your week is full of healthy options that take the guesswork out of "what's for dinner tonight?"
Need help picking the right meal plan for you based on your goals? Arnia's meal plans focus on foods that you truly want to eat, with guidance on macronutrient/calorie targets without you having to track any of it. Another option we have includes "fuelings" designed by nutritionists and physicians to help you reach your goal weight.
Grow your own food or explore fresh produce near you
If you have the room for a garden, there's nothing more satisfying or relieving knowing where your food comes from. Plus it just tastes better. If you don't have the space, check out your local farmer's market.
A note about food insecurity: As the pandemic has disrupted the lives of many, including food shortages and unemployment, know that there are resources nationally and locally to help you afford healthy eating. Here are some Food Assistance Programs.
Additionally, if you are a patient under a Butler Health System physician, you can see if you are eligible to seek services from the Food Institute.
Signature Programs
Goal Planning & Follow Up Sessions
Arnia Club