As a nutrition coach, I have worked with many clients who want to improve their nutrition and/or lose weight. It's not as simple as telling them what to eat, when, and how much. There are many challenges people face when learning to incorporate a healthy diet into their lifesyle. Below are the most common nutrition challenges I've experienced with. my clients, along with strategies to implement for healthy eating.
#1 Stress/Emotional Eating
What triggers this kind of eating? Usually it's a thought, a circumstance, or an experience that causes stress/emotional eating. Before you go to the fridge, stop and think about what you're feeling. Are you lonely, angry, bored, or anxious? Did you smell, hear or see something that reminds you of a bad experience? Are someone's hurtful words taking up space in your head? If you can identify the trigger, that's progress towards stopping the behavior.
Try pausing, naming the emotion, noticing why it's happening, and redirect the behavior towards a healthy alternative. Be mindful, and once committed, it will become a positive behavior.
#2 No Meal Planning
Make this as easy as possible for your schedule, but MAKE IT HAPPEN! "If you fail to plan, plan to fail". Success is being prepared with healthy choices before you get hungry! Maybe you like to plan far ahead and use Sundays as a meal prep/planning day for the week. You can also plan the day before ,or just a few hours before your next meal. The idea is to always have a healthy choice available.
It doesn't have to be complicated. Little progress adds up! Start by adding more fruits, veggies and whole grains into your diet. Think about 3 meals a day with 2 snacks. Include a protein, healthy carb(veggies, whole grains..) and a good fat (olive oil, nut butters, hummus, avocado). Don't worry about variety at this point. Some clients eat the same things until they develop a routine that works.
Stick to the plan when you're out at a restaurant. Check the menu beforehand for healthy options.
I carry snacks with me everywhere I go! This way, if I'm out longer than I expected, I'm prepared with good food.
#3 Eating too Quickly
Digestion starts in the mouth! Everyone benefits from slow eating. Consciously slowing down when eating can help you eat less without feeling deprived. Take a breath between bites or put down your fork ocassionally.
#4 Sugar Cravings
Sugar is addicting just like a powerful drug! Once you have it, you typically crave more. Your belly and your brain also crave the delicious combination of sugar, fat and salt. These processed foods are a definite problem. They are available everywhere and easy to overeat.
You can control this issue by not buying these products. If it's in your house, you will be tempted to eat it. Make your environment so you are set up for success. Limit the sweets and processed foods and bring on the healthy ones! Next time you're at the grocery store, reach for some greek yogurt with berries instead of the cookies.
#5 Eating Out a Lot
Restaurants have a lot of temptations of unhealthy foods. Be prepared ahead and think before ordering. Stay focused on wanting to feel good after your meal. With more practice, smart choices will become easier. Try these following tips:
Order a plant-rich dish. (Shoot for half your plate to be vegetables.)
Choose a lean protein. (chicken breast or fish.)
Avoid breaded and fried foods. (This eliminates a lot of poor choices.)
Ask for dressings on the side. (And use responsibly.)
Eat slowly.
Stop when you’re 80 percent full.
#6 Eating Too Much
Portion control will come with practice. Make it super simple without a scale or calculator. Use your hands to estimate how you should eat:
1 portion of protein = 1 palm
1 portion of vegetables = 1 fist
1 portion of carbs = 1 cup hand
1 portion of fats = 1 thumb
Focus on your portions, but remember to become a mindful eater and pay attention to your body's satisfaction signals as well.
Ease your way into these tips, and notice how you feel. Your mental, emotional and physical health will improve, thus motivating you to keep going on this healthy journey. Better awareness will result in better choices. Remember, it's about PROGRESSION, NOT PERFECTION!!