How You Can Tell If Your Eating Habits Are Not Supporting You
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.
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.
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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
Have your eating habits ever felt unsupportive?
We have all tried a way of eating that someone else recommended, whether that was a specific diet or even a guideline. And while it may work for some, did you ever stop to check in with yourself and ask, “Is this working for me and my unique needs?“
It can be so challenging to navigate all of the nutrition advice that’s out there and feel confident in knowing that the way you’re nourishing yourself is truly supporting you. Each of us is so different, and eating habits that may work really well for one person may be unsupportive for another person.
The following are just a few signs of unsupportive eating habits to look out for. Once you recognize them, you’ll know whether or not a particular eating habit or way of eating is working for your unique needs. Because for nutrition to work at its best, it needs to be tailored to each individual.
What that might look like
Whenever you try a new eating habit, always set a time to check in with yourself, even if you have to make time to do so. That way you can see if it’s working for you and notice if any of these signs have appeared. If you’re experiencing any of these signs, that’s a strong indication that it’s time to adjust your eating habits and try something new.
You don’t feel your best physically
Let’s start with one of the most obvious signs that you’re eating habits are unsupportive. You may feel low on energy or as though your digestion is off. You might have mood swings or even struggle to concentrate. Food plays such an imperative role in how you feel on a daily basis. Bringing awareness to your physical body to check in can give you insight into what is and isn’t working for you.
what can be done
If you notice that you are regularly feeling less than your best, that’s likely a sign that your eating habits need to adjust for them to work better for your unique body. If you feel low on energy or are struggling to concentrate, you might need to incorporate more foods fit to fight off brain fog into your diet, which can be found here!
You’re constantly stressed or thinking about food
More people than you might think often feel stressed about food or you feel like they are constantly thinking about food all day, so you are not alone in those feelings! It’s normal to feel a slight amount of stress when you’re changing your eating habits. The first few days will feel a little different as you learn to practice your new habits but, if you’re experiencing this on a consistent basis, that’s when it’s an indication that you need to adjust something.
what can be done
There are so many different causes of food stress. If you are changing how and what you eat try only doing a little at a time, seeing as too much change too fast could be what is causing your food stress. Most of all, try to align your eating habits with what will feel best for your lifestyle so it’s not stressful.
You feel powerless and out of control around food
We all overeat sometimes. That’s normal because we’re human. But if you find yourself feeling out of control around food, like you physically can’t stop eating, that’s a sign of unsupportive eating habits.
It may seem counterintuitive, but usually this type of binging behavior is a result of being too restrictive with your eating habits. Maybe you’ve labeled certain foods as off-limits, you follow strict portion sizes, or you restrict yourself in other ways. Anytime you use these types of restrictive behaviors, it creates a lack mentality and gives food power over us, leading us to binge and feel out of control.
what can be done
It’s always a lot easier said than done, but try to be less restrictive with what you eat. Try not to tell yourself you are not allowed to eat certain foods, or that you are not allowed to eat at certain places. Additionally, you can try to use the 80/20 hack which means 80 percent of your meals for the week would be nutritionally healthy while the other 20 percent is whatever you want it to be.
You repeatedly feel the need to get back on track
Do you constantly find that you’re unable to maintain the eating habits you’ve set up for yourself? Are you constantly starting on Monday or getting back into the swing of things? If yes, you may have some unsupportive eating habits.
Do you maintain your eating habits through the holiday season? On vacation? When you’re extra stressed or busy? On the weekends? If not, your eating habits may be unsupportive. Day to day life as it relates to food and nutrition should be seamless, it should feel right and comfortable. It shouldn’t feel like a part-time job. When you constantly have to think about food, plan your meals and plan your schedule around your meals, something just isn’t right.
what can be done
You’re eating habits need to support you every day, and they should feel sustainable on a daily basis. Take time to readjust as you see fit, whether that is day by day or even meal by meal. However you need to support your eating habits is how you should do it.
You experience food guilt for what you eat
No way or form of eating should lead you to experiencing guilt around your food. Sometimes we overeat, sometimes we make a choice that we later realize wasn’t the best choice for us at that time. And sometimes we want to enjoy food for pleasure, rather than nourishment.
There is nothing wrong with these things, and yet so many people find themselves feeling guilty for these reasons. Guilt does not support you and can potentially lead to more unsupportive and possibly disordered eating behaviors.
what can be done
If you notice guilt arising, take that as a sign that your eating habits are a little too rigid and you need to find a more balanced approach. This could mean allowing yourself to eat when you go out with friends, or even getting a bag of chips with your lunch instead of an apple.
You avoid social situations where you may slip up with food
Do you ever skip out on situations that are largely food-centric because you’re worried you’ll slip up? This could be like going to a birthday celebration or having a night out with friends. While food is nourishment, it’s also connected to others, pleasure, tradition, culture and so much more. It’s important to honor that.
You should feel like you have the right amount of balance between eating for nourishment and eating for pleasure, connection, and tradition. Food should be a part of your life, not a controlling factor in your life. Having that fear of slipping up indicates that you may not have that right amount of balance yet to feel confident and empowered to make the right choices for yourself.
What can be done
The first thing to keep in mind is there is no slipping up, because slipping up would mean there is restriction and we don’t want restriction when it comes to food. Additionally, remember that you are in control of what you eat and not the other way around. Allow yourself to eat for pleasure and not for restriction.
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.
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.
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.
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If you’ve identified that you have some unsupportive eating habits present, don’t worry. You’re not stuck with them. It is completely possible to remove those habits and replace them with balanced, more supportive habits that allow you to nourish yourself with ease. Having a positive and healthy relationship with food is possible!
Extra tips for supporting eating habits
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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.
