How can you create good eating habits?
The food you eat can directly affect your health, mood, energy, and your risk for certain diseases. To eat healthier food, you may need to change some of your daily habits. This can include your schedule, actions, and environment as well. Your environment includes everything around you like your home or the place you work. Woah, that sounds like a big adjustment, right? There is no need to feel overwhelmed. After all, a habit is continuous and needs to be sustainable, so we aren’t talking about making huge restrictive changes to eat better. And you certainly don’t have to change all your habits at one time. It’s best to set small goals and change your habits a little bit at a time. Over time, small changes can make a big difference in your health. The goal is to make healthy eating a pleasure, not a chore. Would you like to improve and create good eating habits? Keep reading for tips on how to do that!
What are tips for creating good habits daily?
- Mindset is everything – Focus on adding healthy foods to your diet, rather than just taking unhealthy foods away.
- Keep fresh fruits nearby. The natural sugar will give you an energy boost and curb your cravings for sugary snacks.
- Preparation is key! Pack a healthy lunch and snacks for work. This lets you have more control over what you eat.
- Educate yourself on proper nutrition. Learn to read food labels. This habit will guide you in making better choices.
- Choice a “build your own” option at a fast-food place to select all the flavors you want and nothing that you don’t! At Toss Salads & Wraps you can build your own for just $7.99.
What about eating habits at home?
- Try to eat a family meal every day at the kitchen or dining table. Avoid eating while standing or while multi-tasking. If your mind is distracted, you are more likely to overeat.
- Take your time. Eat intentionally for a period of 15 or 30 minutes. Whatever time you have, don’t rush it. If you rush your eating window, you are likely to get the feeling of hunger sooner.
- Buy a healthy recipe book and cook for yourself. Make it an experience of creating a new healthy dish.
- Chew gum while you cook so you won’t be tempted to snack on the ingredients.
- Grab a plate! Put your snacks on a plate instead of eating from the package. This gives you control of how much you eat.
- Don’t skip or delay meals. Schedule your snacks. Try to avoid a drop in blood sugar. If you ignore your feelings of hunger, you may end up eating too much or choosing a convenient, unhealthy snack.
How can you stick to good eating habits on-the-go?
- Drink water instead of high-sugar drinks (including high-sugar juice drinks). Invest in a cute, convenient, inspirational or any water bottle that makes you want to take it everywhere with you!
- Make wise choices on-the-go! With literally endless options, a place like Toss Salads & Wraps is an excellent choice for eating healthy food fast.
- Buy a set of food storage containers. When you are storing leftovers, conveniently put them in small individualized portioned containers that you can quickly pack in a lunch box or put in the microwave.
- Meal plan! Make this an event. Cook a lot of food at one time so that you have good leftover options during the busiest part of your week.
What are some extra steps that you can take?
- Spend the extra dollar or two! Most grocery stores, and even convenient stores and gas stations, have fresh vegetables and fruit already cut into small pieces. If having these foods ready-to-eat is the key to your eating them, then convenience is worth the price!
- Variety is the spice of life! Yes, that old cliché stands true in the case of creating healthy eating habits, too. Aim to eat at least 3 different foods at each meal for sufficient nutrients, fuel and flavor.
- Keep a food journal. It may seem tedious, but writing down every food you put in your mouth might make you think twice about eating it. Keeping a food journal has proven to be a highly effective practice for many people.
- Drink herbal teas. They are an excellent source of water and won’t act as a diuretic like caffeinated drinks. That means they will count as water intake instead of contributing to daily fluid loss.
- Exercise regularly. You are more likely to drink water during and after exercise to re-hydrate. Again, this is a mental thing. When people spend time exercising, they are less likely to eat unhealthy foods. Exercise and healthy eating go hand in hand.
- Eat enough! Good eating habits do not mean eating less food. In fact, it’s the opposite. A wholesome meal consists of enough calories to fuel you until the next eating period. Undereating can cause you to grab anything and everything later in the day.
- Learn to substitute foods. If you have a favorite recipe that calls for an ingredient that you’d prefer not to eat, learn what substitutes you can add that won’t take away the delicious flavor. For example, using applesauce when making cake batter as a substitute for oil can be a great way to modify a cake recipe. Another example is salad dressing. You can make your own with a combination of ingredients on hand such as olive oil, lemon juice, vinegar, salt and herbs.
What should be on your shopping list?
A good rule of thumb if you want to stock up your refrigerator with healthy food options is to shop the perimeter of the grocery store. Why? Because the perimeter of the store is usually home to the fresh, whole food options. Think anything in a cooler or freezer. While fresh fruits and vegetables usually greet you at the front of a grocery store, don’t forget the freezer section. In a pinch, you can throw some frozen vegetables on a tray to roast in the oven or even steam in the microwave. Bonus: frozen vegetables are already cut up into bite size pieces! Some choices for good eating habits in the packaged food sections could be beans, lentils, and nuts. Of course, you know your body and your preferences, but creating good eating habits is possible for anyone.
How can you make healthy food more appealing?
We naturally eat with our eyes before our mouth. What does that mean? That means the presentation of food is a key factor on whether our taste buds will like the food. Here are some ways to make food appealing to our eyes:
What about junk food cravings?
If you are tempted to eat something that you don’t really need, think first! Is it fueling your body? Is it nutrient dense? If you are going to give into a craving, eat it slowly. Really enjoy it. Taste it thoroughly. Eating mindlessly can lead to excess calorie intake because we are not being aware of the amount of food we are eating. Many people give in to a junk food craving when they are stressed. Deep breathing curbs cravings by calming you down.
Drinking water can also help control food cravings. What if you want to celebrate with junk food? Do it intentionally! If you have an event worth celebrating coming up, plan to control your portion, enjoy the flavor, and don’t feel guilty. Remember: the goal is to make healthy eating a pleasure, not a chore. Deprivation can lead to a reversal of healthy habits.
What if you need food fast?
Become familiar with fast food places nearby that offer tasty and more healthful options. Toss Salads & Wraps is an excellent choice in downtown St. Petersburg, Florida for fresh food made fast on the go. Get your fill and fuel your body by creating your own salad or wrap from the massive menu that contains all food groups. Don’t have time to stop by? Toss Salads & Wraps is now offering delivery through your favorite apps and services!