It's the New Year, and everyone I know seems to be doing a cleanse or detox of some sort to reset and start the year off on a healthier note. The question remains, once your cleanse is over or you run out of steam, here are some tips that will actually help you to eat more nutritious foods and a healthier diet for the long run.
Jump to Find Good Company | Plan Ahead | Focus on Pleasure | Aim for Variety | Try New Things
Eat at the table, in the company of others, and without distraction.
Eating is more than how you fuel your body. It's also a social act, an act of communion, and an opportunity to connect with loved ones, friends, and even strangers.
When you dedicate time and space to eating and do so without the distraction of work, smartphones, or TV, you can take the time to pay attention, focus, and enjoy every bite. It helps you to eat with attention and intention, allowing you to savor and enjoy your food rather than mindlessly overeat.
Eating with your family also helps your children to develop a positive relationship with food, too. Children who eat meals with their parents and siblings frequently eat more nutritious diets and do better in school than those who don't (1).
Eating meals together as a family also helps to protect kids from disordered eating and unhealthy and extreme weight control measures (2).
For the best effect, make eating dinner together a priority, and try eating other meals like breakfast and lunch together a few times a week, too.
Plan your meals and snacks.
Planning your meals and snacks in advance saves you time, money, and helps you to eat more nutritious foods. Researchers have found that women who plan their meals in advance and use shopping lists typically eat more fruits and vegetables and make healthier food choices than those who don't (3).
It's easy to understand why: when you plan in advance, you have a system in place that helps you to reach your goals and that keeps you accountable. Meal planning acts as a safety net for healthy eating.
Meal Planning Resources
A pad of paper and a pen is all you need to effectively plan your family's meals; however, if you're stuck for recipes, need a little inspiration, or want an option that's already done for you, check out Real Plans.
It's a digital meal planning system that you can customize to your dietary preferences and family needs. It picks the recipes, plans the schedule, and all you have to do is take a look at the shopping list and follow the recipe directions.
Consider shopping and cooking a pleasure rather than a chore.
I'm no fan of grocery stores and prefer to do most of my shopping at farmers' markets and farmstands because they're pleasant, the food is fresher, and I'm more likely to find unusual varieties that pique my interest and curiosity.
It's probably not a surprise, but people who dislike shopping for food are also less likely to cook and are less likely to eat well-rounded diets rich in fruits and vegetables. By contrast, women who take pleasure in shopping for food and cooking are more likely to eat better (4).
So, find a place that you enjoy going to, such as a farmers' market or local organic farmstand.
Try shopping online
If you still can't stand the chore of grocery shopping, and your farmers' markets aren't open, try shopping online. Many grocery stores offer shopping and grocery delivery services that can help you plan ahead and save you time.
One of our favorite resources is Azure Standard. It's a buying club that allows you to shop for natural and organic groceries online (often at wholesale prices), and then pick them up at a local drop. No long lines, no supermarkets.
Eat a variety of whole foods prepared in a variety of ways.
Strive for balance, and eat a variety of whole foods prepared in a variety of ways. Meat and milk, grain and bean, fruit and vegetable, and all sorts of foods each offer merit, and the most nutrient-dense foods are generally divided fairly evenly between foods of animal origin and foods of plant origin as you'll see in this chart.
Aiming for a variety of whole foods, rather than restriction, helps to ensure that you eat a variety of micronutrients including vitamins, minerals, and antioxidants that help to fuel your health.
Try to eat foods prepared in a variety of ways, including eating foods fresh, eating foods cooked, and eating foods that have been cultured or fermented. The way in which food is prepared influences the bioavailability and density of its nutrients, and, raw foods are not necessarily the most nutrient-dense.
Some nutrients, like lycopene, are more bioavailable when cooked. Other micronutrients, like vitamin C, are heat-sensitive and so it's best to eat foods rich in vitamin C raw. And don't forget that fermented vegetables are also rich in B vitamins and the beneficial bacteria that can build a healthy gut.
Variety and balance matter.
Eat foods that you enjoy and try new things.
Lastly, eat foods that you enjoy and that give you pleasure. Eat them without guilt or shame, and enjoy them. Try new things so that you learn to enjoy new flavors, foods, and cuisines. Women who make an effort to try new recipes, make healthier eating choices overall than women who don't try new recipes (5).
If your favorite foods are less nutritious than you feel you need, then try making them at home with better-quality ingredients. This kefir ranch dressing is a great alternative to bottled stuff, and homemade kombucha, water kefir, and fermented lemonade can replace sodas and soft drinks.
Simple recipes to get started
References
- Fruh, Sharon M et al. “Meal-Planning Practices with Individuals in Health Disparity Zip Codes.” The journal for nurse practitioners : JNP vol. 9,6 (2013): 344-349.
- Loth, Katie et al. “Family meals and disordered eating in adolescents: are the benefits the same for everyone?.” The International journal of eating disorders vol. 48,1 (2015)
- Crawford, David et al. “Which food-related behaviours are associated with healthier intakes of fruits and vegetables among women?.” Public health nutrition vol. 10,3 (2007): 256-65.
- Crawford, David et al. “Which food-related behaviours are associated with healthier intakes of fruits and vegetables among women?.” Public health nutrition vol. 10,3 (2007): 256-65.
- Crawford, David et al. “Which food-related behaviours are associated with healthier intakes of fruits and vegetables among women?.” Public health nutrition vol. 10,3 (2007): 256-65.
Bryan Knox says
Sound advice, especially fond of variety and eating whole foods. In a day when we trade nutrition for time saving processed foods or fast food, meals need to be an event during the day. Everybody comments that my kids, age 9 and 11, eat really well. They eat red pepper and carrots etc for snacks and salads with their meals. They say they wish their kids ate like that. I tell them if my kids did not, they would not eat. Eventually a kid will eat whatever you give them so give them the good stuff and hold your ground. It will establish a lifetime of good eating habits. Sorry got off track. Thanks for the article.
Jenny says
Hi Bryan,
I'm 100% with you! In our house, you eat what's offered or you don't eat. Simple as that. Hunger is the best salt.