Modern day society makes it difficult to adopt healthy eating habits. Fast food chains are prolific. Convenience stores offering packaged processed foods are open 24/7. Deliveroo allows us to order take out with the press of a few buttons and little more than a 20-minute wait. How can the modern-day human choose to eat healthily with so many easier, faster and (arguably) more delicious options out there?
Step 1: Shift your mindset
The first step is to shift your mindset. We must want to change in order to make the steps to change our habits. Wanting something once is not enough. The message needs to be subconsciously communicated through many mediums to shift your goals to valuing the benefits of a healthier lifestyle. Whilst there is no immediate joy from eating a salad, being mindful of the feelings of better control, better energy and mood in the hours and days afterwards can do wonders to motivation. Looking forward to the longer-term benefits is the best way to stick to a healthy habit. Replacing topics of media consumption with nutritional self-improvement also helps craft a subliminal message that re-aligns your desires for a healthier version of yourself.
Step 2: Restock your kitchen
The second step is to replace your fridge and pantry with healthy foods. You need to make it as easy as possible to reach for a healthy snack and as difficult as possible to succumb to junk food. Delete your Deliveroo app. Stop watching food porn. Throw out your sugar.
Temptation is everywhere. So to strengthen your will power, make sure you go to the supermarket on a full stomach. Also make sure you plan ahead your shopping list. Keep a shopping list with rotating healthy foods handy so you can refer to this at the supermarket.
Step 3: Plan your meals
When you have acquired your groceries, it is time to prepare them to ensure that the food is as convenient and tasty as possible. Often, we crave sweet foods as it’s addicting, or foods with texture because we are bored. Sometimes we also crave baked goods. Think of ways to replace these cravings and recognise that it won’t be perfect at this transition stage.
Enemy no. 1: Sugar
For sugar, the first step is to replace sodas and fruit juices with sugar-free sodas, smoothies, kombucha and coconut water. Replace added and refined sugar with non-refined sugar such as maple syrup, honey and coconut sugar. The second step is to cut out added sugar completely. Replace these with whole dried and fresh fruits for snacking. Dates can be used to sweeten dishes. Sweeteners with low calories such as stevia can be used in other cooking. Your taste buds will adjust and crave less sugar over time and start appreciating the subtle sugars in different foods such as plain yogurt. The third step is to cut out dried fruit as the sugar content is quite high and it is easy to overeat dried fruit given the small size of the fruit. Over time, you will get used to eating less sugar.
Sugar substitutes:
|
Swap out |
OK |
Better |
|
Sugar |
Maple syrup, honey, unrefined sugar, artificial sweeteners |
Stevia, monk fruit, erythritol, dates |
|
Drinks |
Sugar-free sodas, smoothies |
Coconut water, soda water with citrus, kombucha, water |
|
Coffee/tea with sugar |
Coffee/tea with sweetener |
Matcha, cacao, chai, turmeric lattes with unsweetened milk |
|
Chocolate |
Sugar free chocolate |
Cacao energy balls, dates with nuts |
|
Sweets |
Sugar free sweets, fruit and nut mix, dried fruit |
Fresh fruit, especially berries |
|
Ice cream |
Smoothies, frozen yogurt or fruit dipped in chocolate |
Frozen yogurt, “nice” cream, frozen fruit (grapes) |
|
Cookies / cakes / puddings |
Sugar-free cookies/cakes |
Overnight oats, chia pudding, fruit & yogurt, baked oats |
Enemy no. 2: Crunchy carbs
Sometimes, we eat because we are delighted by the texture. Crispy crunchy foods such as chips are highly addictive because of this feature. A healthier substitute would be to replace processed foods with natural foods such as home made popcorn. Often we find this tasteless, but again the key is to make healthy food taste more delicious and good enough is better than perfect. So add natural flavours to your popcorn – butter, salt is a classic. Add a spice to make it more interesting. The key is to stay away from fat and sugar in combination. Opt for crackers with minimal and natural ingredients including olive oil and whole grains. Some recipes for crispy items include crispy chickpeas, seed crackers and kale chips.
Tools to save time and effort
- Airfryers: Invest in an air fryer and fry up some sweet potato fries. Air fryers are hugely convenient and a great investment to reduce consumption of foods deep fried in inflammatory vegetable oils.
- Airtight storage containers: Many times, we are put off by making our own snacks as they take a lot of effort to make, perish easily and become stale and unenjoyable to eat. To solve this problem, batch make snacks on the weekend and store in airtight containers.
- Tupperware and jars: To organise your food so they are easy to reach for in the fridge.
- Blenders: Invest in a powerful blender to make delicious smoothies and even ice cream (e.g. the Ninja creamy). These are great tools to make whole food iced snacks that don’t compromise on flavour.
- Prepared salads – skip washing and chopping your vegetables. Make them easily accessible in the middle section of your fridge.
Final message: You are in control of your choices
Until food manufacturers start making healthier substitutes with whole ingredients, recognise that the power is in your hands to choose a healthier lifestyle that is just as enjoyable. Imagine a world where the only food options were healthy ones – all you knew was the taste of real ingredients, and they sustained you, keeping you in optimal health and wellbeing. Wouldn’t that be a much better world to live in than a death spiral into sugar highs and lows, overindulging in fats and feeling lethargic, brain foggy and out of breath all day?
All of this in the comfort of your own home – no need to step out for a drive-thru meal, it’s all in your fridge and pantry!