Eating Habits To Leave Behind In 2021
What are eating habits?
A general definition for the term eating habits refers to why and how people eat, which foods they eat, and with whom they eat. Most develop eating habits in their childhood, and whether these habits are taught or self formed, they tend to stay with most people into their adulthood. And often times, these eating habits can be bad ones that threaten to hijack wellness goals. It’s important to recognize which eating habits are considered good and which are considered to be bad.
Good vs bad eating habits
Good eating habits include:
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Eating 3 or more servings of both vegetables and fruits per day
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Including whole grains in your diet
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Eating proteins high in lean
Bad eating habits include:
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Over or under eating
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Eating too many foods that are low in fiber and high in sugar and salt
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Not eating enough or any fruits, vegetables, or other healthy foods each day
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Why good nutrition is important
The food choices you make each day affect your health and in how you feel today, tomorrow, and in the future. Good nutrition is an important part of leading a healthy lifestyle, and good eating habits is at the root of it. When combined with physical activity, good eating habits can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health.
As adults, there are eating habits that we developed from our childhood that might be hijacking and negatively impacting our wellness goals now. It’s important to recognize what these habits might be so that you can overcome and leave behind this eating mindset, and get back to your wellness goals.
What is a relationship with food?
Some people may not think they have a relationship with food, while others know this all too well. The dictionary defines the term relationship as ‘the way in which two or more people or things are connected’. Essentially, if you fuel your body with nutritious foods and goodness, your body will thank you in return. It is all connected.
Your relationship with food is vital. It encompasses so many aspects of life, including your mood and wellbeing, and holds the potential to prevent conditions like diabetes. Moreover, relationships tend to only work to their fullest potential when both sides are cooperating. So if you take the time to consider what types of foods would best fuel your body, it’ll result in a more positive food relationship.
Having a positive relationship with food could be a variety of things. It could be not looking at food as a reward for exercise or not letting food control your day. A positive relationship with food means making conscious efforts to put healthy and nutritious foods into your body, and starting to notice all the things you can eat instead of the things you shouldn’t. Because putting an unhealthy strain on your relationship with food, can result in developing a negative relationship to food.
What does a positive relationship with food look like
Let’s start there by sharing what a positive relationship with food might be like, because remember that they’re different for everyone.
Having a positive relationship with food could mean that you enjoy foods that you understand are promoting better health outcomes. For example, recognizing that eating enough protein per day contributes to maintaining lean muscle mass or that eating healthy fats can be good for cardiovascular and brain health. Or that eating whole food carbohydrates give you the energy to fuel your day and allow you to carry out the actions you need to take.
It can also mean that you feel little to no guilt, shame, or regret around your food choices. It could mean you may be more mindful during the times you do eat, and you slow down to enjoy the food for what it is.
A positive relationship with food tends to mean that you are eating until you’re comfortably full and eating again when you feel physical hunger. More so, it’s about giving yourself open relationships to all foods and not identifying something as clean/dirty or good/bad or on/off-limits.
Eating habits to leave behind in 2021
A lot of people know what they should be eating, but tend to struggle when implementing healthy habits around eating. What it comes down to though is discovering the eating habits that are hurting your relationship to food, which might not exactly seem as easy because as not all bad eating habits are obvious ones. You could be eating too quickly or maybe you are always eating while distracted or on the go.
But what better time to start than the beginning of a new year. So with that, here are just a few habits to avoid in the new year in order to have a better relationship to food and healthier habits.
Not taking a meal break during the work day
Even though most people are still working from home and are closer to their kitchens, most are still not taking a break for lunch. Many of us might be tempted to work throughout breakfast and lunch in an effort to get work done as quickly as possible. However not taking a proper meal break can actually do more harm than good. It can reduce your productivity, mood, and might even guarantee that you will be overeating later on in the day.
Cutting out meals
The biggest mistake some make in their eating habits is meal skipping. Many people don't actually understand that you need to eat enough calories to keep your metabolism active. And that skipping meals may actually slow your metabolism down. Additionally, this can also lead to extreme hunger which can lead to overindulging. This unhealthy eating habit, or not eating habit, is most often the catalyst for not having a positive relationship with food.
Eating while distracted
Whether you are working from home or not, you may be eating meals at your work desk in an effort to multitask. This not only diminishes the pleasure around our eating experience, but it also reduces the awareness of what and how much you are eating. Instead of paying attention to the flavors, aroma, and sight of the food in front of you, you are distracted and may find yourself quickly eating the food without having noticed what you just ate.
Eating in front of a screen
When we eat in front of a screen such as a computer, TV or phone, it can be just like eating while being distracted. In fact, eating in front of a screen is distracted eating. You end up becoming more focused on the screen in front of you rather than your food. Additionally, it causes mindlessly eat which results in not tuning into your fullness and hunger cues. It may also increase the time period you are eating because you are distracted.
Eating too fast
Eating quickly can lead to overeating and unhealthy eating habits. It takes about 20 minutes for your brain to register that you are full, but if you're eating quicker than that, it can lead to over eating. It can also cause people to experience more gastrointestinal issues such as bloating, belching, and upset stomach. If you notice you're a fast eater, try to take a few deep breaths before you start your meal and make an effort to put down your utensils in between bites of food.
Types of lifestyles more susceptible to poor eating habits
While anyone can be susceptible to poor eating habits, there are certain lifestyles that are more likely to attract it. Once you recognize that you fall within one of these lifestyles, you will be one step closer to conquering and taking control of your wellness goals again. However if you don’t relate with one of these lifestyles, and still find you experience poor eating habits, it does not mean that you still can’t take control.
Frequent travelers
Those who are constantly on the road, whether that be for work or personal reasons, are more likely to rely on their poor eating habits. When you travel frequently and are in your car for long periods of time, many turn to snacking in the car instead of having set meals simply because it’s easier. This lifestyle may also suffer from distracted eating because they are eating while they are driving and therefore not focusing on their meal.
WHAT CAN BE DONE
If you know that you are going to be in the car for a long period of time, and are not going to be able to sit down for meals, try packing the meals you are most likely going to miss the night before. Allow yourself the extra time to pull over and take 15-30 minute meal breaks, so that you don’t have to rely on snacking.
Bad eating mindset
Those who possess bad, or negative, eating mindsets are more likely to find themselves susceptible to poor eating habits. Those who have a bad eating mindset often experience feelings of shame, guilt and even anxiety when it comes to their relationship with food. They often have fixed rules about the food they allow or don’t allow themselves to eat, which creates a negative relationship between themselves and food.
WHAT CAN BE DONE
If you find that you relate more to have a bad eating mindset, try eating mindfully. Mindful eating is a great practice that can help you to acknowledge your response to food without getting into judgement. It also helps with the satisfaction aspect of eating and can help you tune into your own hunger cues. Along with asking yourself the 3 questions, practicing mindful eating is a great way to help develop a positive relationship with food.
Food based work environments
For those whose work places have designated food stations out, whether it be all day or buffets at lunch time, it might be easier to resort to this instead of sticking to your wellness goals of eating healthy. This could even be true for work environments that have catered food events often. While it might be difficult to say no because of the convenience of this food, it’s not impossible and does not have to lead to poor eating habits.
WHAT CAN BE DONE
If you know that your work is going to have catered food a certain day, and you find it difficult to resist, ask yourself if it’s what you really want or if you only want it for its convenience. Giving yourself power of the food you eat, and giving yourself the choice is the first step in not losing sight of your food goals.
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Whether you're aware of it or not, you may be falling into some of the same unhealthy habits that are hindering healthy eating habits. However once you discover these unhealthy eating habits and start adopting healthier ones, you will see a dramatic change in your relationship to food and your eating habits.
Extra tips for better eating habits and a healthier relationship to food
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Pay attention to your own thoughts and feelings when it comes to food. No one knows your mind and body better than you do!
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Practice knowing your motivation for eating. This mindful eating tip can help you to acknowledge the third question, ‘why do you want it?’ Knowing your motivation will help you to better understand your why.
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Keep a food journal. Keeping track of what and when you eat, along with any impactful or emotional events that happen, can help you connect your eating patterns and emotions.
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Be aware of physical hunger, and never go more than 4 hours without eating a meal.
