Eating healthy is not just about what we eat, but how we eat. With the surge of information about nutrition and food available to us, it can sometimes become overwhelming to figure out how to eat healthier. Below, PCOM School of Health Sciences faculty member Farzaneh Daghigh, PhD, shares simple tips for staying on track with mindful eating habits.
Overeating is often linked to serving sizes that are larger than we need. It's important to be aware of recommended portion sizes for various foods. For instance, a single portion of meat should be about the size of a deck of cards.
Visual cues can help us eat less. Using smaller plates or bowls can trick your brain into thinking you're eating more than you actually are. This can help to prevent overeating.
Listening to our body is important as well. Understanding hunger cues and knowing when you're satiated is crucial. Eat slowly and give your body time to send the signal that your stomach is full.
“Choose unprocessed or minimally processed foods in your diet,“ Dr. Daghigh explains. “A high intake of ultra processed foods (UPFs) has been linked to an elevated risk of colorectal cancer as well as an increased likelihood of all-cause mortality and cardiovascular disease mortality.“
Dr. Daghigh further clarifies that UPFs typically contain numerous additives and ingredients rarely found in homemade dishes, such as preservatives, sweeteners as well as artificial flavors and coloring. These products often boast an extended shelf life and encompass items such as ice cream, ham, sausages, potato chips, commercially baked bread, breakfast cereals, cookies, carbonated beverages, fruit-flavored yogurts, instant soups and certain alcoholic beverages like whisky, gin and rum.
It is crucial that we are mindful to identify what triggers our junk food cravings. Is it stress? Boredom? Social pressures? Knowing the cause can help you address the root of the problem. Stock your pantry with wholesome food alternatives. When the urge strikes, you'll be prepared.
Thoughtful preparation is the key to eating better at work. Allocate a day of the week to prepare your workplace lunches and snacks. This can include sliced veggies, nuts or whole grain crackers.
It is important to stay hydrated throughout the day. Sometimes, our bodies confuse thirst with hunger. Keep a water bottle at your desk to ensure you're drinking enough water throughout the day.
Ditch the vending machine! By bringing your own snacks, you avoid the tempting, often unhealthy options in workplace vending machines.
Using a food tracking app can make you more conscious of what you're consuming. Over time, you might notice patterns that need adjusting. While tracking calories can be helpful, it's more crucial to focus on the quality of the food. Aim for nutrient-dense choices for your meals and snacks.
Use apps to set achievable goals, whether it's increasing your protein intake or reducing sugary snacks. Setting realistic goals will help you achieve success in your journey to eat healthier.
Instead of restricting foods, adopt the 80/20 rule. This means you eat healthily 80% of the time and allow yourself some indulgences for the remaining 20%.
“This approach can help avoid feelings of deprivation,“ Dr. Daghigh shares. “Remember, it's okay to enjoy treats occasionally. What's important is the overall pattern of your eating habits.“
Instead of seeing foods as “good” or “bad,” focus on creating a balanced plate with a variety of nutrients. Balance is key.
In conclusion, healthy eating is an ongoing journey, and it's essential to approach it with patience and understanding. By being mindful of portion sizes, cutting out excessive junk food, preparing healthy workplace snacks, utilizing food tracking apps, and embracing the freedom to indulge occasionally, you can navigate this journey more effectively. Embrace the process, celebrate small victories and remember that every meal is a new opportunity to make healthier choices.
PCOM's Doctor of Osteopathic Medicine (DO) degree programs trains knowledgeable, compassionate physicians who utilize a holistic approach to patient care. Our healthcare professionals are trained to treat disease in the context of the whole person by considering the relationships of all body systems and factors such as nutrition, environment and mental health.
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