We all know healthy eating is important, but actually doing it can often seem complicated - why? And how do we make it happen?
Women especially will often tell me: “If I maybe had a meal plan, I could stick with eating healthy” or maybe it's “I did Whole30 and I ate great then, but after the first 30 days, I sort of got out of the habit.” The challenge these women are facing is rooted in misguided advice that makes them feel like eating healthy is all about sticking to rigid rules and guidelines. Well that's no fun!
To create healthy eating habits that are actually sustainable, we have to forget everything we’ve been taught about dieting, and take a fresh perspective. There are a few mindset shift secrets here but for now, let's talk about some simple fixes that can jumpstart you here on your wellness journey, particularly eating well in way that’s not only great for you, but also actually manageable in a way you'll enjoy!
1. Find a fresh perspective on what healthy means
A healthy diet should not be determined simply by a measure of calories or grams of sugar. A lot of people think in this quantitative way, and I'm not saying it's wrong. My point is that your main focus should be about the quality of the foods you eat. Food that makes up a healthy diet is often referred to as a real or whole food, but those terms can be vague and heavily misused in marketing and fancy packaging - in the biz we call it "greenwashing" - but anyway, in general the things that exist in nature such as apples, rice, etc. We often refer to these types of foods as "whole" or unprocessed, which is true-ish but can leave us unsure about what really qualifies, especially then the conversation turns to organic, non-GMO, "real" foods only, whatever. Well, this is a big subject and this isn't the post to discuss food labeling, but let's get a bit more into it.
A simple way to look at this is that these "real" or whole foods are foods that have minimal added ingredients, they may be called all-natural, or maybe it's your neigbor or coworker touting a whole-food diet that's "chemical-free" and forbids processed foods - sounds great, right? Sorry to say, it's not that simple or black and white. For one thing, processing foods can mean cutting or cooking. Or think of rice, which gets processed enough that you only get the portion of the plant that’s edible.
"Processed foods" are often demonized, but some cut-up fruit or rice is not bad for you. Sure, I get that there are man-made monstrosities of pickle-flavored popcorn, turducken, tons of calorie-rich options out there... if you only eat Doritos and frozen chicken nuggets, yeah that will not get you the nutrition your body needs and I would say that particular diet of processed foods is bad for you. I get why people think this way - again, it's all about perpective - but nutrition has so much nuance, you can't think of food in such a black and white, good or bad, way.
A truly healthy diet isn’t nearly as complicated as diet culture and the wellness industry has made it out to be. While the “perfect” diet (if there is such a thing) looks different for everyone, if you focus on eating a nice variety of foods with lots of colors and food groups, you're heading in the right direction!
2. Plan ahead
One of the biggest challenges with healthy eating is figuring out what to eat when we get caught in a pinch and need to grab something fast, often when we’re already starving and cravings are driving our choices. While a meal plan can be helpful for some, it can feel time consuming and restrictive for others, but take heart, that’s not the only way to plan ahead. Even the simple step of making a double recipe at dinner so you have leftovers for lunch can be a huge help in being prepared and planning ahead. Other ways to plan ahead include:
Having a few standby recipes that you feel comfortable making with basic ingredients you usually have on hand
Prime food prep by doing time-consuming tasks in bulk, such as peeling and cutting vegetables or washing greens in one go
Freezing extra leftovers to have on hand for days when you need something to grab and go
Stocking up on healthy snacks, like apples and nut butter, carrots and hummus, or pears and cheese, so you have options when you get in a pinch
Bonus tip to go with the above point: keep shelf-stable snacks in your bag in case you get caught hungry out of the house with nothing to eat
3. Learn to cook (and never stop learning & expanding!)
The best way to eat good food that is both nourishing and delicious is to cook your own. I know that not everyone loves cooking, but I’ve found that for many, it’s not actually that they dislike cooking, it’s more that they aren’t comfortable with it yet. It is a skill, so it comes pretty naturally to some and is a big struggle for others, and then some people don't care much for cooking and it's just another chore as you have a bunch of mouths to feed.
I have a good friend that recently decided to learn to play guitar. Making progress is fun but sometimes the journey is harder than the destination, and from what I hear, guitar is a particularly good example of an arduous journey. It’s not enjoyable yet for them; in fact, it’s painful – literally. The tips of the fingers hurt from the strings, hand muscles ache because you have to stretch them unnaturally to reach, etc. You start simply because it would be frustrating AF to try to play complicated songs that would only make you feel like wanting to quit. Instead, try playing the most basic chords over and over again until they become second nature. The more we practice, the more you'd ready to play a series of chords in a way that actually resembles a real song. Eventually your mind and muscle memory will work for you, the fingers will move quickly and naturally, and finally you'll get to enjoy the process of making beautiful music without tons of effort.
Learning to cook is definitely a similar journey, including possible injuries - can you say burns? Bruises to ego? I've been there too, no shame. If you’re not a fantastic cook yet, don’t jump into the kitchen and attempt to make a soufflé. Maybe start with a simple casserole or sheet pan recipe. They won’t always turn out perfectly. The dance of the kitchen will eventually become much more natural and you may get to the point where cooking can be an escape from the craziness of life.
Already there and want to level up? I encourage you to try a new food or cuisine that you haven't yet explored. Whether that's going to a new restaurant and/or sampling a new-to-you food item on your grocery list, expand your palette this week! Maybe you are looking to eat more plant-based - awesome! Swapping meat for beans is a great way to promote longevity and sustainability. To reduce your animal-based food intake and replace those foods with plant proteins (such as pulses, nuts, seeds, and soy) try recipes, such as vegetable lasagna, stir-fry, or stews which use a small amount of meat for the entire recipe anyway, in combination with grains and vegetables.
4. Maximize flavor
Healthy foods have a bad reputation for being less-than-enjoyable, but really the opposite is true. Think of the finest restaurants and meals made by award-winning chefs. Those meals are actually quite healthy, albeit maybe a little more of an indulgence than we would have on a day to day basis. Healthy food doesn’t have to be boring or lack flavor. Instead of a diet that leaves you deprived and craving more, find ways to be inspired by restaurant menus, food magazines, and cooking shows. A little salt and spice can change everything and make healthy eating both enjoyable and sustainable.
Fresh herbs, citrus juice, newly picked ingredients, salt, and oil are your best friends for making flavorful meals that you actually enjoy! Combine that with some inspiration and creativity and you’ll be eating gourmet meals in no time. Take a classic example of a healthy meal like grilled chicken, steamed broccoli, and brown rice. Ugh, that will get boring REAL fast. You can use those same ingredients and make something incredible by pan searing the chicken with olive oil, salt, and thyme, sautéing the broccoli with shallots and a squeeze of lemon, add a little garlic or mushrooms to the rice - options are endless!
5. Go easy on yourself
Eating healthy isn’t an all-or-nothing game. There will be days when you forget to pack lunch and you’re running through a drive-through. That's ok! There will be times when one piece of chocolate turns into an entire bar. No worries. There will be burnt meals that lead to pizza delivery. When those things happen, know that it’s not the end of the world and you didn't fail. A momentary lapse doesn’t need to lead to giving up all together. Every step you take is a step in the right direction, so roll with the punches and take every opportunity as a chance to learn what you can do better next time. Now that's what I calla healthy attitude towards food!
Get Started Today
As you work to improve your eating habits, start small and choose one thing to implement. The greatest impact doesn’t come from radical changes but small, manageable tasks that we repeat over and over again. What change do you feel most comfortable making today?
Comments