3 min read.
Yep. It's so much easier than you think to eat better!
When you decide to eat better, the trick is to start slowly. No one can wake up one day with no training and run a marathon! The same thing applies here. Make small changes gradually over time to improve your eating.
1 – OBSERVE YOURSELF
For this first step, don’t try to change or do anything differently. Do nothing to eat better. Just jot down everything you eat and drink in a day for a few days. You are getting a snapshot of where you are right now.
2 – ONE SMALL CHANGE
Gradual changes are the way to go. Over the next few days, choose one meal or one dessert to improve. The aim here is to be "just a little better" not "perfect".
Let' s say you usually grab a burger and a can of coke for lunch. To make this a little better, maybe next time add a side salad.
Small changes will increase your confidence.
3 – EAT MINDFULLY TO EAT BETTER
Sit down and really enjoy the food. Only do one thing while eating. Don’t eat in your car or while you're on your smartphone. When you pay close attention to your food while you eat, your brain will get more satisfaction and recognize that you have eaten.
4 – WATCH YOUR PORTIONS
Have you noticed that portion sizes have gone crazy? Take a look at McDonald's: 1955 Vs Now. Just for one day, stick to exactly one serving size. If you love ice cream, buy one individual serving size.
Put yourself in a situation where it would be a huge effort to get a second serving; most of us won’t drive to the shop just for a second serving. But if you do, use the time in the car to remind yourself of your goal and ask if this purchase will help or hurt your potential to reach them.
5 – BOOST YOUR COLOURS
This is one of the best ways to eat better!
Increase the number of colours you eat... and I’m not talking about a bag of Skittles or M&Ms! Each colour gives a different nutrient. Make it a game and see how many colours you can eat in one day. A bowl of oats with some banana and blueberries claims three colours- and that’s just for breakfast. Get creative.
6 – ONLY EAT WHEN YOU ARE HUNGRY
When you decide to eat, honestly ask yourself if you’re hungry. If the answer is no, ask yourself why you want to eat. Are you bored, frustrated, stressed, or down? Find other outlets for emotions besides food. Go for a walk instead to relieve stress. Feed hunger, not emotions.
7 – MIND THE LIQUIDS
Drink. More. Water. If you’re into fruit juices and fizzy drinks, try to reduce your intake by one a day. Could it be time to cut down on the booze? (Hey, I'm just asking.)