Nothing is better for this than turning to people for whom healthy eating has long become the norm and an easy habit. They all share common rules, which will be discussed below.
There is a very fine line between carefully thinking about what we put into our health and not overdoing it with restrictions. In the culture of proper nutrition, the issue of emotional attitude towards food is always acute, which often leads to overeating and indiscriminate consumption of everything we desire. To avoid such mistakes in your diet, it is essential to consistently follow certain rules. Habits of people with the right attitude towards nutrition:
1. People who have a healthy attitude towards nutrition - eat mindfully
Genetically, our body has strong built-in signals to tell us when to eat and when to stop eating. However, we don't always listen to it, which is already a problem! The practice of engaging all our senses to direct all our nutrition-related decisions is called "Mindful Eating," explains Megrette Fletcher, a Master of Education, co-founder, and current president of the Center for Mindful Eating.
2. There are no restrictions on eating anything; you just need to know the measure of everything you eat
Everything we consume cannot be divided into bad or good; we make the food ourselves. This means that a healthy attitude towards food is formed from the conscious understanding that we need to nourish and develop our body with only healthy components. Based on accumulated experience, we tell ourselves "to be healthy, you need to eat this or that product." "Harmful" food such as candies, french fries, etc., can also be present in the diet if you really crave it! However, it is important to understand that this is more of a rare exception than a regular ingredient. Such an attitude towards one's diet individually forms healthy habits and robust health.
3. Time intervals between meals should not be prolonged
It often happens that everyday tasks and work can deprive you of the opportunity to snack or eat on time. For the body, long intervals between meals have a negative impact on health. Moreover, prolonged deprivation of food leads to overeating and the consumption of a large number of "bad" products when you finally "get to them" (like fast food).
To avoid such situations, prepare in advance: take snacks in the form of nuts, vegetables, and similar plant foods that can be easily and quickly consumed during breaks, even at the peak of the workday. This practice brings much more significant benefits to your health than you might imagine. After all, thanks to snacks, the body does not experience constant stress related to hunger and does not end up in an exhausted state, which reduces a person's overall tone.
4. People with a healthy attitude towards nutrition do not ignore the feeling of hunger and do not underestimate the consequences of emotional urges to eat whatever is at hand
"Emotional eating is usually caused by a person's need to calm an unpleasant emotional arousal," says dietitian expert Abramson. Unfortunately, stress and anxiety often make us crave foods with a higher calorie content and fatty foods. But the truth is that "most of us do not need additional calorie intake," he says. When we use food to try to calm emotions, he adds, we mask the fact that emotions are trying to take over us. As a result, we suppress the feeling of guilt for not being able to cope with emotions and do not break this cycle of uncontrollable consumption of whatever we want.
5. They stop eating as soon as they feel full
In fact, we have very pronounced sensations responsible for the level of satiety or hunger. "Some of us don't listen to the fullness of hunger or satiety sensations until they literally start screaming in our ears," says Megrette Fletcher. It only takes tuning into our inner sensations to immediately understand how much exactly you should eat or when to start eating. Thanks to this, each person quickly determines their "own" portion size and approximate time intervals between satiety and mild hunger.
6. Breakfast is a mandatory condition for healthy eating
People who understand the importance of having breakfast and do not skip it have more energy, better memory, and lower cholesterol levels.
They also feel healthier and are often slimmer than their peers who do not eat breakfast. "Starting the day with a healthy, balanced breakfast: proteins, fats, carbohydrates, and low sugar content is key to healthy eating," says Marjorie Nolan, a representative of the Academy of Nutrition and Dietetics and co-author of "Overcoming Mindless Eating for Dummies."
7. Those who eat right do not keep harmful products at home "just in case"
A full understanding of proper nutrition will not allow you to deceive yourself and keep harmful products at home "just in case". "When you consciously understand your behavior pattern and emotions toward food, it is easy to take small steps to redirect them in the right direction," says Abramson. For example, if you used to always eat ice cream and it was constantly at home, you just need not to stock it. This will allow you to buy ice cream only occasionally when you really want it and not to abuse it.
8. They think in advance about what products need to be purchased
Timely purchase of useful products for people who eat right has become a regularity. Instead of letting your hunger catch you off guard, it's better not to give it a chance. Everyone understands that when you are starving, you are ready to grab anything and run to the nearest fast food outlet, buying not the healthiest products.
9 They know the difference between a snack and a pleasure
Pleasure is purely for pleasure, while a snack is what you eat between meals to satisfy hunger. There is a fine line between just enjoying food or eating something useful. This mostly concerns snacks: it seems that both chocolate and nuts can be considered a snack. Nuts or fruits, cheese can be a good snack, but chocolate? - Pleasure.
10. They savor food instead of just eating for entertainment
Our relationship with food is sometimes ambiguous. Sometimes we sit at a festive table and eat the most incompatible things, other times we completely forget about it until we experience severe weakness. "Food takes time, but how many times have we not paid attention to this?" says Fletcher. She suggests paying attention to your plans for the day and allocating possible time intervals for eating, as it takes no more than 10-15 minutes. You just need to sit down and calmly eat.
11. They don't "cater" to food and don't torment themselves with thoughts of unhealthy eating
When we blame ourselves for overeating, the "guilt smoothing" instinct is triggered, which leads to overloading ourselves during workouts or being very restrained during the next meal. People who eat healthily will have a lighter meal later if they overate during the previous meal, but they won't starve themselves for the rest of the day, as they understand that this leads to health issues and gaining extra weight.
12. They don't eat to see drastic changes
Often people turn to the concept of "healthy eating" due to a desire to lose weight or when health problems arise. However, healthy eating implies a set of important rules that will lead a person to a beautiful figure and good health with consistent application. It's better to learn how to eat right over several months or years than to torment oneself with periodic diets.
As Nietzsche would say: achieving an ascetic ideal instead of an ascetic practice.
13. They are not afraid of hunger
One of the most restrictive thinking patterns is the fear of eating too much and, consequently, gaining weight. People who have a sense of what their body needs and eat consciously and intuitively are not as afraid of hunger. "What's there to fear? If you are hungry – just eat something healthy for your body," says Fletcher.
14. Their dietary restrictions don't interfere with everyday life
After the long list of rules and habits mentioned above, even the healthiest eaters may feel a little overwhelmed. However, the key to proper nutrition lies in these simple rules, which with a little practice, can be easily applied in life. The main thing is to get rid of the fear of food and not to succumb to the emotions dictated by hunger that each of us experiences.