Blog Layout

Simple Ways to Make Healthier Nutrition Choices

Brittni Troyan, NBC-HWC • August 20, 2022

Our diet culture is bombarded with all kinds of beliefs. Fortunately, we have science to help us navigate through it. The best part---science tells us that there are simple ways to make eating healthier easier.

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:


  1. Honor the food. Acknowledge where the food was grown and who prepared the meal. Eat without distractions to help deepen the eating experience.
  2. Engage all senses. Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating. Pause periodically to engage these senses.
  3. Serve in modest portions. This can help avoid overeating and food waste. Use a dinner plate no larger than 9 inches across and fill it only once.
  4. Savor small bites, and chew thoroughly. These practices can help slow down the meal and fully experience the food’s flavors.
  5. Eat slowly to avoid overeating. If you eat slowly, you are more likely to recognize when you are feeling satisfied, or when you are about 80% full, and can stop eating.
  6. Don’t skip meals. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice, not always a healthful one. Setting meals at around the same time each day, as well as planning for enough time to enjoy a meal or snack reduces these risks.
  7. Eat a plant-based diet, for your health and for the planet. Consider the long-term effects of eating certain foods. Processed meat and saturated fat are associated with an increased risk of colon cancer and heart disease. Production of animal-based foods like meat and dairy takes a heavier toll on our environment than plant-based foods


        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.




Share

By Brittni Troyan, NBC-HWC August 27, 2022
Ever start something new and become overwhelmed by how difficult it is to maintain? We all have. Adopting the right mindset is key to overcoming the many challenges we face when it comes to behavior change. Here's how to replace unhelpful thinking with an empowering mindset.
By Brittni Troyan, NBC-HWC August 13, 2022
Making change is not easy. Here are some strategies to make that new habit stick.
More Posts
Share by: