Diet Sanity

9 Tips for Making Healthy Eating Choices a Lifestyle

Keto. Weight Watchers. Whole30. Zone. Adkins. Carbs are great. Carbs are poison. Eat as many whole grains as you can. Grains are dangerous. Eat low fat. Fat is where it’s at.

We can receive any of these messages (and more!) about diet on any given day in our society. It’s dizzying.

Many of us are seriously considering summer vacation plans, and the thought of donning those shorts or bathing suit from last year is frightening. It’s time to do something about those pounds that oozed on over the winter months. In my practice I endeavor to counsel patients on whatever the subject in a way that is simple, yet considers the real issues. I talk a lot about weight management and over the years have heard many theories and the confusion that results from listening to their contradictions.

Allowing for future research to reveal specific changes and refine current ideas about nutrition, I want to offer some basic suggestions that will be a plan of eating for life. Admittedly there are times when due to dangerous health situations, weight should come off fairly quickly. However, if you’re just interested in dropping some weight, this should help. If you simply want to clean up some of your eating habits, this should also help.

Rather than a specific number of pounds to lose, try to shift the mindset of, “Let me eat healthy in all aspects – not just the types of food, but my approach to eating – and see what happens.” In other words, it’s best to not think of healthy eating as something I’m going to do for a time period then go back to what I really want to do! Slow and steady wins the race, and no other area of life demonstrates this more than the pursuit of nutritional health.

Here are my suggestions:

No skipping inside! Don’t skip meals. This sometimes works for weight loss when you’re young, but once you get past 40 it doesn’t. “But,” you say, “I don’t like breakfast.” “I’m not hungry in the morning.” This means you’ve trained yourself to not require food to get going in the morning. It also may mean that evening snacking blunted your need to “break the fast.” But you need fuel in the morning, the most productive time of the day for most people.

Eat like a farmer. Eat lots of fresh fruits and vegetables. Lots. Not sure if a food is good for you? Use this test: Is it colorful? If the answer is yes, you should have lots of it. Peppers, greens, fruit in its natural form, eggplant, tomatoes, avocados, etc., all exhibit the telltale sign that they are loaded with good stuff: their color. Instead of the typical dinner of meat, starch and vegetable, why not try meat and 2 vegetables instead? Or halve the typical starch serving and add the second vegetable. One couple in my practice has started lining their plates with a bed of greens and serving the food on top of them as a way of getting an extra serving in with their meal.

Lower the feed limit. Limit portion size. Decrease your typical serving size to about 2/3 of what you normally would eat. Even if you have food that isn’t the healthiest, you will be decreasing the calories taken in significantly.

A treaty on treats. Don’t’ make indulgences a daily habit. Is it your birthday? Have cake! If it’s not a truly special occasion, then skip dessert. In other words, keep treats as a treat. While you’re at it, when dining out, forget the appetizers as they are usually high-fat, low-nutrition foods that can account for you whole meal’s worth of calories before you even consume your entrée.

Drink (everything) responsibly. Consider the beverages you’re drinking. Soda, sweetened tea, and even fruit juices add tons of calories to a meal or snack and can overshadow the taste of the food. Instead, opt for calorie free things like water, black coffee, or tea. If you prefer flavored water, do with something natural like lemon, lime, or another fruit. And remember: alcoholic drinks are not calorie-free. Consider what’s in them before you put them in you.

Skip the late plate show. Consider not eating late at night. Some evidence exists to suggest a 12 hour fast is beneficial for clearing out the cells that have worn out in your body. If you do want a late night snack, put aside the ice cream and cookies and make it something colorful (i.e. wholesome).

Watch for the imposters! Look beyond the packaging and read the nutrition label. Granola, smoothies, nutrition bars all look good – they’re in a brown wrapper with a sun on it for heaven’s sake! They’ve got to be good. It’s all natural, right? Often these things are loaded with calories from sugar or other sweeteners that up the calorie content significantly while masquerading as a healthy food.

Hit pause. Consider the root of your hunger. If you find yourself suddenly hungry, ask yourself if you’re really hungry, or are you: Sad? Lonely? Mad? Anxious? Stressed? If so, take a breath, and try to deal with that emotion and not cover it up with food acting as an edible bandage for your emotions.

Dine discerningly. Arm yourself with a strategy to avoid pitfalls. Heading out to a restaurant? Typically restaurant food is made to make us feel good so it has lots of fat and salt, driving the calories and fluid-retaining qualities up. So limit your portion size. Ask the server to bring you a take-out container when he delivers the meal, and immediately put aside 1/3-1/2 of the portion from the start – lunch for tomorrow! And then decline the bread basket, or ask for just one piece so you are not tempted to eat the whole basket. Side note for those who have an expense account for food for your work: When you go out to eat on the road, it’s not your birthday! It’s just what happens to be for dinner since you’re not at home. Maintain your senses.

Lest you think me a total downer with food, I like to say, “Everything in moderation, including moderation,” meaning, there are times to celebrate and we should! Food can be a great part of celebrations. But try not to eat like you’ll never have the chance to eat that particular food again!

I was challenged recently by a statement from a dinner guest in our home who, in spite of enjoying the delicious dinner my wife had made, was leaving food on his plate. Realizing he has served himself too much food, he apologized but said, “I don’t want the last memory of this wonderful meal to be discomfort from overeating.” That’s advice I will use myself. I hope you will too.