6 Techniques That Will Put You On Track For Healthy Eating

You can’t outrun a bad diet.

No matter how regular you are with your workouts, it is what you eat that ultimately decides how fit and healthy you are. The truth is that it is tough to stick to a healthy eating lifestyle. I’ve intentionally used the word ‘lifestyle’ here and not ‘diet’ as this is not a temporary fix but a permanent way of life that is needed.

In the realm of nutrition and mental health, the journey towards eating healthy is deeply connected with our thoughts, emotions, and behaviours around food. Many of us have experienced the swings between our desire for nutritious choices and the temptation of comfort foods during moments of stress, anger or boredom. This struggle is due to the role our mental and emotional states play in shaping our dietary habits.

Here are six simple techniques that you can apply to reinforce healthy eating as a part of your lifestyle.

Identify Triggers And Patterns

A key to healthy eating is identifying triggers and patterns that lead to unhealthy eating behaviours. A simple habit of keeping a food diary for a week will give you valuable insights into your eating habits. By documenting what, when, and why you eat, you can uncover patterns linked to emotional triggers such as work stress, boredom, or family gatherings. This awareness is the first step towards initiating change.

Also read: How To Journal Your Way To Wellness

Replace Self-Defeating Believes

This could take some practice, but often negative thoughts surrounding food can sabotage our dietary goals. For instance, when faced with the temptation to indulge in a bag of chips as a coping mechanism for boredom, it would help to recognise our feelings at that point and challenge these thoughts. By replacing self-defeating beliefs like "I cannot stop eating the cookies kept in front of me in the conference room" with more constructive alternatives such as "I can have water or coffee or green tea when we sit down for meetings," individuals empower themselves to make mindful choices aligned with their long-term health objectives.

Also read: The Whole Truth About Ultra-Processed Foods

Mindful Eating

Mindful eating is crucial to promoting a deeper connection with the eating experience. It makes us slow down, savour each bite, and tune into our body's hunger and fullness cues. This helps us enjoy our food better and also reduces the likelihood of overeating or falling prey to emotional triggers. Make sure you have a dedicated place to eat at work with plates, spoons etc. and that you don’t end up eating in front of your screen at your work desk.

Also read: How To Eat: Cultivating A Healthy Relationship With Food

Develop Effective Coping Strategies

Effective coping strategies are vital in navigating the ups and downs in our emotions that often influence our dietary decisions. The development of non-food alternatives for managing stress, boredom, or other emotional states can help with this. Activities such as exercise, relaxation techniques, or engaging hobbies serve as constructive outlets that fulfill emotional needs without resorting to food as a crutch. It is a good exercise to note down the triggers for emotional eating from your food diary and come up with an alternate response to each of them. For example: Anxious or upset – try deep breathing, need to unwind – take a bath or a shower or listen to music, need to let off steam — go for a walk or do a home workout.

Also read: 10 Desk-Friendly Habits For The Personal Wellbeing Of Busy Professionals

Set Cear And Achievable Goals

Establishing clear, achievable goals is central to improving dietary patterns. Instead of having a goal of ‘eating healthy’, make specific goals like eating an extra portion of veggies every day or eating 90 grams of protein in a day. This eases the feelings of overwhelm and improves motivation and you know exactly what to do, minus any confusion.

Also read: How To Plan For Zero-Effort Healthy Living

Cultivate A Supportive Environment

Lastly, cultivating a supportive environment is integral to reinforcing positive dietary changes. Whether through accountability partners, supportive colleagues and family, or professional guidance from therapists or dietitians, having a network that encourages you and nudges you towards your goals makes it easier to get on the path of a healthy lifestyle.

Also read: Behavioural Science Could Help Us Eat Better: Here’s How

To summarise:

• Keep a food diary to help identify triggers that make you stray from eating healthy.
• Challenge your negative and unhelpful thoughts, replacing them with more constructive alternatives.
• Practice mindful eating.
• Work on non-food coping strategies for different triggers.
• Set yourself clear goals.
• Create a supportive environment around you.

A journey towards a healthier lifestyle may seem tough, but having a structured and evidence-based approach to overcoming obstacles in your path brings about lasting change. By harnessing the power of our thoughts and behaviours, we can cultivate a positive relationship with food that nurtures our overall well-being.

As you explore these techniques, remember that each step, no matter how small, contributes to a healthier you.