Eating Habits and Mindsets To Leave Behind
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:
Eating 3 or more servings of both vegetables and fruits per day
Including whole grains in your diet
Eating proteins high in lean
Bad eating habits include:
Over or under eating
Eating too many foods that are low in fiber and high in sugar and salt
Not eating enough or any fruits, vegetables, or other healthy foods each day
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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3 childhood habits that might be hijacking or negatively impacting your wellness goals
1.The idea of snacks
Whether you’re having a snack for a road trip or having a snack in the middle of the day, this idea of needing a snack in between meals is something we’ve adapted to and adopted since we were kids. We’ve stuck with these habits because it gave us routine and structure, and it helped keep our energy moving well as kids. However, snack foods are not really adult things.
what can be done instead
One thing you can do instead of having snacks is split your meals into two. By doing this, you are able to have nutrient dense, healthy food rather than snack foods that are also in addition to your meals. Try having the first half of your lunch at 11am and then the other half at 2pm.
2. Finishing everything on your plate
The idea that we have to finish all of our food, and be apart of the ‘clean plate club’, is also something that we learned from childhood. This might have been something our care takers would tell us, and that for whatever reason we needed to finish everything on our plate. They might have told us that there are poor people or because not everyone has the luxury of having food, and that’s why we needed to finish.
However this is something that really triggers guilt and shame, and isn’t really related to those things. It’s not necessarily your responsibility to eat everything on your plate, ignoring your hunger cues, and abandoning yourself to alleviate the pains of the world.
what can be done instead
If you are going to finish everything on your plate, ask yourself if this is really what you want right now and what the motivation is for finishing your plate. However if you do still feel the need to finish your plate because there are those less fortunate, try donating or giving your time to a charity instead. This will prove to be more beneficial for you and those in need.
3.Eating a meal because its free
Feeling that you need to eat a meal just because it’s free happens in a lot in work situations. This could be the case where maybe someone like a client or vendor, comes into your work environment and you’re offered a free lunch spread. You then end up eating that food, instead of eating the healthy food you initially planned on, because it’s free and it’s there and it’s convenient.
what can be done instead
While it’s okay to splurge on the free food that becomes available for you at work, it’s important to recognize that exercising your choice is empowerment. Be sure that you are making the choice to eat the food your work has provided for you, and that you don’t feel pressured into it. Because once you recognize that your ability to choose is what empowers you, you are then able to reinforce your worthiness.
Types of lifestyles more susceptible to wellness hijacking
While anyone can be susceptible to their wellness goals being hijacked by their eating mindsets, there are certain lifestyles that are more likely to attract this hijack. 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 your wellness goals in danger of being hijacked, 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 bad eating habits and risk having their wellness goals hijacked. 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. However, this doesn’t have to be the case.
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.
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 to stick to your wellness goals.
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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Remember that your aspiration and your commitment to your goals is yours. Ask yourself what your belief systems are and why they are important to your wellness goals. And realize that there might be underlying emotions that you’re experiencing, which might be what’s inspiring these hijacking behaviors.
Extra tips for preventing your wellness goals from being hijacked
Pay attention to your own thoughts and feelings when it comes to food.
Practice mindful eating.
Don’t judge yourself or your food.
Be aware of physical hunger, and never go more than 4 hours without eating a meal.
