Take charge of your eating habits
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EmailIdentify what triggers unhealthy eating habits and replace them with positive cues.
Our surroundings can affect behavior especially when it comes to what we eat. Try visualizing your home and the general surroundings. Are there triggers or cues that make you want to eat instead of being physically active? If so, perhaps you can become aware of these negative cues and exchange them for positive cues for physical activity and eating.
Food cues are not always bad. For example, being hungry is a positive food cue since it is calling attention to the need for nourishment. Eating meals can also create family and friend time, which is important for your mental well-being.
Many of us eat because we are hungry, bored, lonely, happy, or see or smell food. An example of this is we see an ice cream cone advertised on TV. All of a sudden we are craving it. There are many cues causing you to reach for food. When we respond to food cues repeatedly, food becomes a habit instead of a necessity. Many of us automatically make or buy popcorn when we sit down to a movie. We can change negative food cues to positive cues to meet healthy exercise and weight goals. Below are some ways to break unhealthy habits to increase energy and decrease the chances of chronic health issues from eating foods with little or no nutritional value.
If you have a tendency to buy unhealthy food every time you go to an event:
- Stay away from concession stands.
- Stay away from movie snacks at the movie theater.
- Be prepared when you are with friends who make unhealthy food choices.
- Stay away from corner or quick stores.
If you regularly stop and eat during TV breaks:
- Put a stationary bike in front of the TV.
- Only allow yourself water and gum while watching TV.
- Discipline yourself so you don’t eat in front of the TV.
- Put leftovers away before the show starts.
- Make snacks hard to reach in a cupboard that is out of reach.
When eating dinner:
- Do not put serving dishes on the table.
- Use portion control.
- Use small plates instead of dinner plates.
Are fast food restaurants a temptation?
- Avoid those areas that have many fast food restaurants.
- Bring healthy snacks to munch on or share with people to keep the fast food temptation away.
One key strategy is to keep high-fat and high-calorie foods out of your home, keeping them out of sight. Surround yourself with family and friends that support your healthy eating habits as they can be a great asset to making healthy lifestyle changes.
