For optimal health, choose predominantly whole foods.
Feeling overwhelmed? If so, you are not alone. Many people are facing challenges during this pandemic. You may feel a little anxious, stressed, tired, maybe even confused.
There has been a common theme reported by my nutrition counseling patients: stress eating, emotional eating, eating out of boredom, and similar issues. This brings up a good point. It’s not just what we eat but how we eat.
Before exploring how to eat, let’s start with some general principles of healthy eating. For optimal health, choose predominantly whole foods, or simply put, eat foods as grown – food that is closest to its natural state as possible.
For example, enjoy a fresh crisp apple more often, rather than applesauce or apple juice, which undergo various degrees of processing. By eating mostly whole foods, you can reap the most benefits. This is because whole plant-based foods contain fiber and water, contributing to the feeling of fullness and promoting lasting energy, along with vitamins, minerals and antioxidants, which promote good health and prevent disease.
Consider where and when you are eating and how to change your habits.
Filling your plate with vegetables and fruit, accompanied by beans or legumes, whole grains, and a small handful of nuts or seeds, can contribute to optimal health. Choosing whole foods can allow for the best “package deal” or “more bang for your buck.”
On the other hand, processed foods typically contain significant amounts of added fat, sugar, and salt, all of which can contribute to chronic disease and unwanted weight gain. Eating too much processed foods and animal-based foods will likely lead to poor health outcomes.
More and more people are looking for “fast and easy” when it comes to meals. While convenience foods tend to be over-processed, to many people they taste good and are often priced seemingly cheap – just another reason why many people resort to eating this way.
Along with this convenience comes the lack of attention to what you are eating, how much you are eating, or the effect it will have on your health.
Eating while watching a movie on a tablet or TV can become a bad habit.
Unfortunately, meals have moved away from the table and into the living room, bedroom, office, or car. Rather than enjoying a meal with family or friends over conversation, many people are eating while watching TV, working on the computer, or with eyes fixed on their cell phones. These habits often lead to mindless eating. Limiting distractions while eating is one way to improve eating habits.
Here are some tips to promote good eating habits. Start by pausing a moment before you eat. This helps to bring your mind to the present, bringing awareness to what you are eating.
During this time look at the food you are about to eat and think about it. Is it attractive? Colorful? Is it healthy? Highly processed? Is this too much food or not enough food? Eat slowly. This can lead to better appreciation for food and may lead to satisfaction with less food.
Pay attention to hunger. You may discover you are eating when you are not hungry. Maybe you have a tendency to not eat all day, then suddenly find yourself ravenous with an out-of-control appetite later in the day. Discovering your habits and patterns is the first step. Next, determine what you want to work on and how you will go about doing so.
Erika Graziani is a registered dietitian and Lee Health’s outpatient nutrition program coordinator.
Whether it be an increase in stress related to work, finances, personal issues, lack of sleep or emotional hardships, more often people are turning to food as a coping mechanism. Neglecting to change habits like these will more than likely lead to health problems that may include obesity, diabetes, and heart disease.
Consider reaching out to a health professional such as a registered dietitian, lifestyle coach, or exercise specialist to help guide you to optimal health.
The information in this column is not a substitute for professional medical advice.