Making healthy eating choices is not always easy. In this article we share some tips aimed at improving your self-awareness and supporting you to build positive eating habits.
Practice eating mindfully
Paying attention to what you eat, when you eat, how you eat and why you eat can provide valuable insights into your eating habits. This practice could also help you to identify behaviours you may wish to stop. Mindful eating is about bringing awareness to your eating habits and your feelings. For example, using your senses to notice things such as taste, smell, appearance and texture. Try to also notice when your body signals it’s full or hungry. This heightened awareness can lead to more intentional and health-conscious food choices.
Recognise the impact emotions have
Different emotions can compel us to eat, from stress and boredom, to moments of celebration. Instead of using food as a coping mechanism for emotions, try to develop alternative strategies for managing these feelings. For example, consider habits that promote emotional wellbeing, such as exercise or relaxation techniques. These can help to establish a healthier connection between emotions and food.
Try visualising nutrient-rich meals
Harness the power of visualisation to plan out your meals and influence your food choices in a positive way. Try picturing vibrant, nutrient-rich meals in your mind to help create a positive association with healthier foods, making them more appealing.
Embrace the 80/20 rule
Adopting a flexible approach to healthy eating can reduce feelings of deprivation and increase your chances of longer-term success. The 80/20 rule encourages you to make nutritious choices 80% of the time, while allowing for indulgences the other 20% of the time. This balanced mindset prevents an ‘all-or-nothing’ approach, and encourages a positive, sustainable relationship with food.
Create a positive food environment
The environment in which you make food choices can significantly impact your decisions. Try arranging your living and dining spaces to encourage healthy habits. For example, keep nutritious snacks readily available, display fresh fruits where it is easy to see, and keep any sugary treats away from display so that they are less tempting.
Celebrate small victories
Acknowledge and celebrate small wins on your journey to healthy eating. Whether you’ve chosen salad over chips for a week or have managed to eat an extra piece of fruit each day, recognising these achievements can help to build motivation and create longer-lasting habits.
Summary
Healthy eating is about balancing nutrition with pleasure and enjoyment, and eating in ways that optimise your quality of life. By growing self-awareness around your current eating patterns and whether they support your health and wellbeing, you can take charge of your eating choices and improve your overall sense of wellbeing for a more vibrant and fulfilling life.
Further support
Harvard Health Publishing – Your brain and food.
Diabetes UK – Food psychology.
Mind – Food and mental health.
This information was published January 2024.
