Establishing new eating habits
”The secret of getting ahead is getting started"
Mark Twain
Establishing new eating habits isn’t always easy. It may be a huge change to leave fast food behind and turn instead to fresh vegetables and fish that you have to prepare yourself. Or maybe it feels like added stress in an already full-on day-to-day life. Most people need an instant reward to take the first step and get started. In fact, for many, the opportunity to reduce illness later on in life isn’t something that affects the here and now all that much. It may not be enough just to choose a healthier path. What often becomes the driving force are the more immediate changes, such as weight loss, feeling fitter, and having a calmer stomach, nicer skin, and children with full tummies who are both happy and can concentrate better. It’s actually not all that strange that we humans often pursue quick rewards.
What’s positive and what makes it much easier to bring about lasting lifestyle changes is the fact that everyone can start at whatever point they’re at. Since a healthy diet is not a trend or “diet” in our common conception of the word, no major adjustments are required either. If we gradually establish new habits, such as starting to eat berries or some fruit with porridge, or yoghurt and muesli for breakfast, then we’ve already made a huge step. It’s wise to start with what feels least complicated. And each little step you make and the positive feelings that follow motivate you to carry on. The feeling of achieving or accomplishing things leads to increased self-confidence and the motivation to tackle other challenges.
And don’t forget – striving for everything to be constantly balanced and well-planned is neither possible nor desirable. A long-term and sustainable lifestyle has room for the odd chaotic day here and there. We mustn’t expect to always be in harmony and balance. This only contributes to negative feelings. Life can never be perfect! Just shrug your shoulders and see it as something positive that you’re establishing a healthy food culture for you and your family – something that you look forward to and that brings you enjoyment.
My advice for new habits:
• Start with one positive change. This could be a healthy and tasty breakfast, adding berries or a couple of sliced vegetables to a meal, or having a fresh green salad as a side with your dinner. When your new habit has become a natural part of your day-to-day routine, you can add another new positive habit.
• Make it simple – fruit, vegetables, nuts, and seeds needn’t take long to prepare and are great fast food. Find your favourites!
• Have the food you want you and your family to eat clearly visible in the home. Set out an attractive fruit platter or a bowl of nuts.
• Quench your day-to-day thirst with water. If you want some flavour, some blueberries or a slice of orange can make it more attractive.
• Use smaller plates as plates for day-to-day meals. This makes it easier to eat a reasonable portion.
• Try to stay one step ahead! A lack of time is a common cause of less successful choices. Plan a weekly menu and shop once or twice a week, or order home delivery. Some food can be prepared at the weekend, reducing the amount of time you spend cooking during the week. This is much cheaper and results in less waste. What’s more, it makes it easier to eat healthily. In this way, you can avoid those stressful days when everyone’s starving and you’re devoid of inspiration and the fridge is empty.
