Now that you know which foods are the most nutritious and beneficial to your dietary goals, plan to use them in place of the unhealthful options that lurk on supermarket shelves, in vending machines, and in your own pantry. Beyond just knowing which foods are best for you, it’s important that you take a look at your daily eating habits and resolve to eat your meals with intention.
What does your daily food intake look like now? For those consuming a typical American diet, breakfast often consists of coffee, juice, and a sugary muffin or donut, or perhaps a fast-food breakfast sandwich. Lunch is often eaten on the run—more fast food: perhaps a burger and fries or a burrito, washed down with a soda. Dinner is frequently quick and convenient, and more often than not, it’s eaten in front of the television. Pizza, fried chicken, and takeout meals are American favorites. Snacks often consist of vending-machine fare: candy, highly processed baked goods, and salt-laden chips or pretzels. These high-calorie treats might be consumed throughout the day, although many people also snack after dinner while watching TV.
No matter what your diet looks like now, you can change it for the better simply by replacing unhealthful habits with good ones.
The healthier the eating habits you embrace, the more benefits you will realize. Most unhealthful habits are formed over a long period of time—for example, maybe you stopped by a fast-food place for lunch one day when you were in a hurry, and you soon found yourself stopping there repeatedly. Before you knew it, that fast-food lunch was a habit—one, perhaps, you were hardly aware of.
Establishing smart eating habits is an intentional process that requires some willpower at first. Engage yourself in the process of shopping for new foods, preparing your own meals and snacks, and truly enjoying each meal. Eat slowly and savor the entire experience, reminding yourself of the benefits you’ll receive by consuming foods that are good for your body. Soon, you will find that old, negative patterns have been replaced by new, positive ones.
To change any habit, you must first be aware that it exists—be honest with yourself. Keeping a food diary will help you to spot detrimental eating habits and to pinpoint trends, such as workday versus weekend practices. Once you know which habits you’d like to change, take small steps that are easy to repeat and execute those steps with intention. Everyone is different, but establishing a new habit usually takes twenty-one to thirty days. Each time you make a good food choice, you are reinforcing the habits you wish to maintain, while simultaneously eliminating the negative habits you’d like to replace.
In the past, you may have overlooked feelings that have arisen before, during, and after meals and snacks. Perhaps you ate or drank to numb feelings that were uncomfortable for you. Focusing on feelings and really paying attention to what your body is telling you will help you to eat intentionally. In turn, you will enjoy even greater success with the DASH diet.
Begin by deciding to notice when you feel hungry or thirsty. Next, think about which healthful food or beverage you should consume to satiate your appetite. If you are feeling stressed out or emotional, consider whether it is necessary to eat the food you are craving or reach for an alcoholic beverage to soothe yourself—also consider how you’ll feel after you’ve had it. Will you regret the decision and be disappointed in yourself? Keep in mind that clever marketing experts use the mind-body connection to convince you that food will fulfill emotional needs when, in fact, the exact opposite is true.
Finally, remind yourself why you’ve decided to change your eating habits in the first place. Appreciate the foods you eat, not just for their flavor, but also for the nutrients that fuel your body. Imagine the way you will look and feel once you have achieved your goals—and after you’ve eaten the meal or snack you planned for yourself, notice the feeling of satisfaction and pride that follows.
Paying attention to what your body is telling you will help you identify the difference between true physical hunger and unaddressed emotional needs. When you are tempted to diverge from your eating plan, remind yourself that a warm cup of herbal tea, a conversation with a friend, a short walk, or some cuddle time with a pet will go much further than will food or alcohol in helping to alleviate feelings of stress, sadness, boredom, anxiety, or other troubling emotions. The numbing properties that comfort food and drink provide are only temporary. On the other hand, meaningful, intentional actions that deal directly with what’s going on internally can truly alleviate emotional hunger.
When combined, fat and sugar encourage emotional eating and can lead to binges. To conquer serious cravings, particularly when you are feeling stressed or anxious, choose a healthful snack high in antioxidants. Fresh strawberries contain only 8 calories per ounce. They nourish and hydrate the body, and are a perfect substitute for options that will likely result in sluggishness. Purple grapes, blueberries, bananas, and other fruits are also excellent choices.
Empowering yourself with knowledge about food and fitting it into its proper place in your life will propel you toward success. Review recipes each week, create a daily menu, and shop accordingly. You’ll find that taking a methodical approach to eating simplifies your routine and makes avoiding pitfalls much simpler.