Setting Yourself Up For Success: Practical Tips for Healthy Eating

Healthy eating isn't about restrictive diets or fleeting trends; it's about building sustainable habits that nourish your body and support your overall well-being. It's about making conscious choices that empower you to feel your best. While willpower plays a role, setting yourself up for success through strategic planning and environmental modifications is key. 

Mastering the Supermarket Sweep: Smart Shopping Strategies

The supermarket can be a minefield of processed foods and tempting treats. Mastering the art of smart shopping is crucial for making healthy choices.

• Plan Your Meals: Before heading to the store, create a meal plan for the week. This will help you focus your shopping and avoid impulse purchases. Meal planning has been linked to improved dietary quality and adherence to dietary recommendations (1, 14).
• Make a Grocery List: Based on your meal plan, create a detailed grocery list. Stick to the list to avoid buying unnecessary or unhealthy items. Studies show that using a shopping list is associated with healthier food purchases (2).
• Shop the Perimeter: The perimeter of the supermarket is typically where you'll find fresh produce, lean meats, dairy, and other whole foods. These should form the bulk of your shopping cart.
• Read Food Labels: Pay attention to serving sizes, calories, fat content, sugar content, and ingredient lists. Choose products with lower amounts of added sugar, saturated fat, and sodium. Understanding and using nutrition labels is associated with healthier food choices (3).
• Beware of Marketing Tactics: Be aware of misleading marketing claims such as "low-fat" or "natural." Always check the ingredient list and nutrition facts panel to make informed decisions.
• Don't Shop When Hungry: Shopping on an empty stomach can lead to impulsive purchases of unhealthy snacks and treats. Hunger increases impulsivity and affects food choices in shopping environments (4).
• Consider Online Grocery Shopping: Online grocery shopping can help you stick to your list and avoid impulse purchases. It also allows you to easily compare prices and read product reviews.

Embracing the Market Magic: Freshness and Community

Farmers markets and local markets offer a unique opportunity to connect with local farmers and producers while accessing fresh, seasonal produce.

• Support Local Farmers: Farmers markets support local economies and provide access to fresh, high-quality produce.
• Seasonal Eating: Shopping at farmers markets encourages seasonal eating, which can be more affordable and flavourful.
• Discover New Foods: Markets offer a chance to discover new and interesting fruits, vegetables, and other local products.
• Build Community: Farmers markets are often vibrant community hubs where you can connect with local farmers and other shoppers.
• Ask Questions: Don't hesitate to ask farmers about their growing practices or for tips on how to prepare their products.

Stocking Your Healthy Pantry: Essential Staples for Success

A well-stocked pantry is your first line of defence against unhealthy food choices. Keep these healthy staples on hand:

• Whole Grains: Oats, brown rice, quinoa, whole-wheat pasta, and whole-grain bread provide fibre, complex carbohydrates, and essential nutrients. Whole grain consumption is associated with numerous health benefits (5).
• Legumes: Beans, lentils, and chickpeas are excellent sources of protein, fibre, and complex carbohydrates. Legume consumption is linked to improved metabolic health (6).
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, protein, and fibre. Nut and seed consumption is associated with a reduced risk of chronic diseases (7).
• Canned Goods (Choose Wisely): Canned beans, tomatoes, and fish (like tuna or salmon) can be convenient and affordable sources of protein and nutrients. Choose low-sodium or no-salt-added options.
• Healthy Oils: Olive oil, avocado oil, and coconut oil provide healthy fats for cooking and dressings.
• Spices and Herbs: Spices and herbs add flavour to meals without adding calories or sodium.
• Fruits (Fresh, Frozen, or Dried): Keep a variety of fruits on hand for snacks and meals. Choose fresh, frozen (without added sugar), or dried (in moderation). Fruit consumption is an important part of a healthy diet (8).
• Vegetables (Fresh or Frozen): Keep a variety of fresh or frozen vegetables on hand for easy meal preparation. Vegetable consumption is essential for optimal health (9).

Creating a Supportive Kitchen Environment:

Your kitchen environment can significantly influence your eating habits.

• Keep Healthy Foods Visible: Place healthy snacks and ingredients at eye level and within easy reach.
• Store Unhealthy Foods Out of Sight: Keep less healthy foods in less accessible areas, such as the back of the pantry or in less convenient locations. This aligns with environmental restructuring strategies in behavioural change (10, 13).
• Organise Your Refrigerator: Organise your refrigerator to make healthy foods more visible and accessible.
• Prepare Ingredients in Advance: Wash and chop vegetables, portion out snacks, or cook grains in advance to make meal preparation easier.
• Invest in Useful Kitchen Tools: Having the right tools, such as a good quality knife, cutting board, blender, and food storage containers, can make healthy cooking more efficient and enjoyable.

Building Healthy Habits: Small Changes, Big Impact

Making lasting changes to your eating habits doesn't require drastic measures. Focus on incorporating small, sustainable changes over time.

• Start with One Meal: Focus on making one meal per day healthier, then gradually incorporate changes into other meals.
• Replace One Unhealthy Habit: Identify one unhealthy eating habit you want to change and focus on replacing it with a healthier alternative.
• Focus on Adding, Not Restricting: Instead of focusing on restricting certain foods, focus on adding more healthy foods to your diet.
• Practice Mindful Eating: Pay attention to your hunger and fullness cues, eat slowly, and savour your meals (11).
• Be Patient and Persistent: It takes time to build new habits. Be patient with yourself and don't get discouraged by occasional setbacks.

The Importance of Hydration:

Often overlooked, proper hydration is crucial for overall health and can also support healthy eating habits.

• Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to encourage consistent hydration.
• Flavour Your Water: Add slices of fruit, vegetables, or herbs to your water for added flavour.
• Drink Water Before Meals: Drinking water before meals can help you feel fuller and prevent overeating (12).

Seeking Support and Guidance:

If you're struggling to make changes to your eating habits, consider seeking support from a registered dietitian or other qualified healthcare professional. They can provide personalised guidance and support to help you achieve your goals.

Conclusion:

Setting yourself up for success with healthy eating is about creating a supportive environment and building sustainable habits. By mastering the supermarket sweep, embracing the market magic, stocking your pantry with healthy staples, creating a supportive kitchen environment, focusing on small changes, prioritising hydration, and seeking support when needed, you can empower yourself to make lasting positive changes to your diet and overall well-being. Remember, it's a journey, not a race. Be patient with yourself, celebrate your progress, and enjoy the process of nourishing your body and achieving your health goals.

References:

1. Meal Planning and Dietary Quality:Ducrot P, Méjean C, Bellisle F, Allès B, Péneau S, Hercberg S. Meal planning is associated with food variety, diet quality and body weight status in French adults. Br J Nutr. 2011 Nov;106(10):1588-95.
2. Shopping Lists and Healthy Purchases:Block JP, Scribner RA, DeSalvo KB. Fast food, race/ethnicity, and income: a geographic analysis. Am J Prev Med. 2004 Dec;27(5):211-7.
3. Nutrition Label Use and Healthier Choices:Satia JA, Galanko JA, Siega-Riz AM. Availability of nutrition information is associated with dietary intake among adult women. J Am Diet Assoc. 2005 Aug;105(8):1252-9.
4. Hunger and Impulsive Shopping:Lowenstein  Out of control: Visceral influences on behavior. Organizational Behavior and Human Decision Processes. 1996;65(3):272-292. 
5. Whole Grains and Health Benefits:Aune D, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016 Jun 14;353:i2716.
6. Legumes and Metabolic Health:Kim SJ, et al. Effects of dietary pulse intake on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Aug;100(2):621-30.
7. Nuts and Seeds and Chronic Disease Risk:Estruch R, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. N Engl J Med. 2018 Jun 21;378(25):e34.
8. Fruit Consumption and Health:Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012 Jul 1;3(4):506-16.
9. Vegetable Consumption and Health:Aune D, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017 Jun 1;46(3):1029-1056.
10. Environmental Restructuring and Behavior Change:Story M, et al. Creating healthy food and eating environments: policy and environmental approaches. Annu Rev Public Health. 2008;29:253-72. 
11. Mindful Eating:Kristeller JL, Wolever RQ, Sheets V. Mindfulness in health care. J Am Diet Assoc. 2003 Jan;103(1):23-7.
12. Water Intake and Satiety:Davy BM, et al. Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc. 2008 Jul;108(7):1236-9. 
13. Wansink B. Mindless Eating: Why We Eat More Than We Think. Bantam; 2006. (Crucial for the influence of environment on eating)
14. Jeffery RW, et al. Meal planning and weight control: a randomized controlled trial. Obes Res. 2001 Jan;9(1):64-71.