Healthy eating is a long-term habit.
It’s the start of a new year, and this is typically the time when we feel the most motivated to revamp our eating patterns in the name of being healthier. But as time passes, schedules fill up and even the best intentions can get put on the backburner. And by March, they’re mostly forgotten. Is this really the healthiest approach? In short, no. Instead, let’s talk about a dietitian-backed way to have a mentally and physically healthier approach to eating a balanced diet.
Avoid a Complete Overhaul
It’s not wrong to try and be healthier. And for some, it might be a good and important goal. But the first mistake most people make is trying to do too much too fast. At some point, a complete overhaul in the way you eat is bound to fail. Healthy eating is not something that has a beginning and end date. You can’t rush toward it with fad diets and “hacks.” Instead, the focus should be on small, attainable and sustainable changes starting with things you already eat.
This might mean adding a handful of greens to your morning smoothie or bowl of pasta. Or maybe it’s choosing whole grain bread or brown rice instead of your typical white bread or refined grains to help you eat more fiber. Every person is different. What works for you will probably be different than what works for your friend, family member, or the influencer you follow on social media. Talking to a registered dietitian who can help give individualized recommendations is a great place to start.
Avoid Restrictions
Another big mistake people make is putting major restrictions on what they can and can’t eat to be “healthy.” Carbohydrates help give you energy, protein helps you feel full, and fats help you feel satisfied. If you take out any one of these macronutrients, you probably won’t feel your best.
Cutting certain foods out can also lead to intense craving and, ultimately, binging on the very food you’re trying to omit. If you’ve ever tried to nix added sugar from your diet, you may have experienced this firsthand. Instead, focus on achieving balance with your eating pattern.
The more recent Dietary Guidelines for Americans (see page 146 of the PDF for breakdown by gender and age) recommends that your daily caloric intake should come from about 45-65% carbohydrates, 20-35% fats, and 10-35% protein. Note that these are all flexible and can be easily shifted based on your preferences and personal goals. In other words, there are a lot of different ways to eat healthy.
Use Moderation
A third mistake people make is not truly understanding the concept of moderation. When you hear the word “moderation,” you may think it’s synonymous with restriction. It’s not. It’s the idea that (with the exception of medical or allergy issues) you’re allowed to eat any and all foods whenever you want. Because of this, you can enjoy mindful amounts of the foods you like without feeling the need to eat as much as possible because you’re “treating yourself.” This helps take the power away from foods you may have thought of as “bad” and can help you enjoy them in a healthier and more balanced way. You can always go back for more if your body still feels hungry.
The Bottom Line
So, should you put boundaries on food? The answer is more complicated than you might think. Instead of a mindset that focuses on what you can and can’t have or that obsessively counts and tracks every bite you take, shift your focus toward your relationship with food.
Eat before you feel famished, and stop when your body feels full rather than stuffed, regardless of if there’s still some food left on your plate. Know that all foods can be part of a healthy eating pattern, and they are all always available to you. This will help you practice moderation rather than overdoing it because you don’t know when you’ll allow yourself those foods again. If you prioritize whole foods and listen to your body, you’ll be well on your way to a healthier relationship with food and yourself.
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