Nutrition: How to Eat Healthy and Stick to It
If you are feeling confused about what to eat, you are not alone. You have probably heard some fitness experts talk about good foods, bad foods, healthy foods, and clean foods. Some talk about food like it’s a drug. Others spend time trying to stay away from some of their favorite foods. And then there are the food police who shame you for, let’s say, eating dessert (Are you really going to eat that cookie?) as if one cookie will ruin your life forever.
Every diet guru talks about what to eat. Instead, I will like to discuss why we eat the way we do and how we can change that. The purpose of this article is to share the science and strategy you need to get the results you want.
I. The Science of Healthy Eating
We will examine the science behind why we crave juck food and how food scientist create foods that leads to cravings
II. How to Make Healthy Eating Easier
We will look into the importance of the environment for healthy eating. How you can eat healthy without noticing. Then we will discuss on some idea on what to eat, ways to eat healthy without feeling guilty.
III. How to Stick to a Healthy Eating HabitWe will address the root problem to your unhealthy eating habit. Teach you how to Say No to Temptation with a one word phrase that will help you eat healthy for the rest of your life.
I. The Science of Healthy Eating
The benefits of good nutrition are fairly obvious to most of us. You have more energy, your health improves, and your productivity blossoms. Healthy eating also plays a huge role in maintaining a healthy weight, which means a decreased risk of type 2 diabetes, certain cancers, heart problems, high blood pressure, and a host of other health ailments. (Genetics also plays a significant role.)
But if there are so many good reasons for healthy eating, why is it so difficult to actually do? To answer that question, we should start by learning why we crave junk food.
Steven Witherly is a food scientist who has spent the last 20 years studying what makes certain foods more addictive than others. Much of the science that follows is from his excellent report, Why Humans Like Junk Food.
According to Witherly, when you eat tasty food, there are two factors that make the experience pleasurable.
First, there is the sensation of eating the food. This includes what it tastes like (salty, sweet, umami, etc.), what it smells like, and how it feels in your mouth. This last quality known as “orosensation” can be particularly important. Food companies will spend millions of dollars to discover the most satisfying level of crunch in a potato chip. Food scientists will test for the perfect amount of fizzle in a soda. These elements all combine to create the sensation that your brain associates with a particular food or drink.
The second factor is the actual macronutrient makeup of the food — the blend of proteins, fats, and carbohydrates that it contains. In the case of junk food, food manufacturers are looking for a perfect combination of salt, sugar, and fat that excites your brain and gets you coming back for more.
How Food Scientists Create Cravings
There is a range of factors that scientists and food manufacturers use to make food more addictive.
Dynamic contrast. Dynamic contrast refers to a combination of different sensations in the same food. In the words of Witherly, foods with dynamic contrast have “an edible shell that goes crunch followed by something soft or creamy and full of taste-active compounds. This rule applies to a variety of our favorite food structures; the caramelized top of a creme brulee, a slice of pizza, or an Oreo cookie, the brain finds crunching through something like this very novel and thrilling.”
Salivary response. Salivation is part of the experience of eating food, and the more a food causes you to salivate, the more it will swim throughout your mouth and cover your taste buds. For example, emulsified foods like butter, chocolate, salad dressing, ice cream, and mayonnaise promote a salivary response that helps to fload your taste buds with goodness. This is one reason why many people enjoy foods that have sauces on them. The result is that foods that promote salivation do a happy little tap dance on your brain and taste better than ones that don’t.
Rapid food meltdown and vanishing caloric density. Foods that rapidly vanish or “melt in your mouth” signal to your brain that you’re not eating as much as you actually are. In other words, these foods literally tell your brain that you’re not full, even though you’re eating a lot of calories.
Sensory-specific response. Your brain likes variety. When it comes to food, if you experience the same taste over and over again, then you start to get less pleasure from it. In other words, the sensitivity of that specific sensor will decrease over time. This can happen in just minutes.
Junk foods, however, are designed to avoid this sensory specific response. They provide enough taste to be interesting (your brain doesn’t get tired of eating them), but it’s not so stimulating that your sensory response is dulled. This is why you can swallow an entire bag of potato chips and still be ready to eat another. To your brain, the crunch and sensation of eating Doritos is novel and interesting every time.
Memories of past eating experiences. This is where the psychobiology of junk food really works against you. When you eat something tasty (say, a cookie), your brain registers that feeling. The next time you see that food, smell that food, or even read about that food, your brain starts to trigger the memories and responses that came when you ate it. These memories can actually cause physical responses like salivation and create the “mouth-watering” craving that you get when thinking about your favorite foods.
These factors all combine to make processed food tasty and desirable to our human brains. When you combine the science behind these foods with the incredible prevalence of food (cheap fast food everywhere), eating healthy becomes very hard to do.
II. How to Make Healthy Eating Easier
Most people think that building better habits or changing your actions is all about willpower or motivation. But the more I learn, the more I believe that the number one driver of behavior change is your environment.
Your environment has an incredible ability to shape your behavior. Nowhere is this more true than with food. What we eat on a daily basis is often a result of what we are presented.
The Importance of Environment for Healthy Eating
Anne Thorndike is a primary care physician at Massachusetts General Hospital in Boston. Thorndike and her colleagues conducted a six-month study that was published in the American Journal of Public Health.
This study secretly took place in the hospital cafeteria and helped thousands of people develop healthy eating habits without changing their willpower or motivation in the slightest way. Thorndike and her team utilized a concept known as “choice architecture.” Choice architecture is just a fancy word for changing the way the food and drinks are displayed, but, as it turns out, it makes a big difference.
The researchers started by changing the way drinks were displayed in the cafeteria. Originally, all refrigerators were filled with carbonated soft drinks. The researchers made sure that water was added to each refrigerator and also placed baskets of bottled water throughout the room.
What happened? Over the next 3 months, the number of soda sales dropped by 11.4 percent. Meanwhile, bottled water sales increased by 25.8 percent.
Similar adjustments and results were made with food options. Nobody said a word to the people who ate at the cafeteria. The researchers simply changed the environment and people naturally followed suit.
Choice architecture is even more important when you’re already stressed, tired, or distracted. If you’re already worn-down, you’re probably not going to go through a lot of effort to cook a healthy dinner or fit in a workout. You’ll grab or do whatever is easiest.
That means that if you take just a little bit of time today to organize your room, your office, your kitchen, and other areas, then that adjustment in choice architecture can guide you toward better choices even when your willpower is fading.
How to Eat Healthy Without Noticing
Brian Wansink is a professor at Cornell University, and he has completed a variety of studies on how your environment shapes your eating decisions. Many of the ideas below come from his popular book, Mindless Eating. Here are some of his best practical strategies for using choice architecture to make healthy eating easier.
1. Use smaller plates. Bigger plates mean bigger portions. And that means you eat more. According to a study conducted by Wansink and his research team, if you made a simple change and served your dinner on 10-inch plates instead of a 12-inch plate, you would eat 22% less food over the course of the next year.
On a related note, if you’re thinking “I’ll just put less food on my plate” … it’s not that simple. The picture below explains why. When you eat a small portion off of a large plate, your mind feels unsatisfied. Meanwhile, the same portion will feel more filling when eaten off of a small plate. The circles in the image below are the same size, but your brain (and stomach) doesn’t view them that way.
2. Want to drink less alcohol or soda? Use tall, slender glasses instead of short, fat ones.
Our brain has a tendency to overestimate vertical lines. In other words, taller drinks look bigger to our eyes than round, horizontal mugs do. And because height makes things look bigger than width, you’ll actually drink less from taller glasses. In fact, you will typically drink about 20% less from a tall, slender glass than you would from a short, big glass.
3. Use plates that have a high contrast color with your food. When the color of your plate matches the color of your food, you naturally serve yourself more because your brain has trouble distinguishing the portion size from the plate. Because of this, dark green and dark blue make great plate colors because they contrast with light foods like pasta and potatoes (which means you’re likely to serve less of them), but don’t contrast very much with leafy greens and vegetables (which means you’re likely to put more of them on your plate).
4. Display healthy foods in a prominent place. For example, you could place a bowl of fruits or nuts near the front door or somewhere else that you pass by before you leave the house. When you’re hungry and in a rush, you are more likely to grab the first thing you see.
5. Wrap unhealthy foods in tin foil. Wrap healthy foods in plastic wrap. The old saying, “out of sight, out of mind” turns out to have some truth to it. Eating isn’t just a physical event, but also an emotional one. Your mind often determines what it wants to eat based on what your eyes see. Thus, if you hide unhealthy foods by wrapping them up or tucking them away in less prominent places, then you are less likely to eat them.
6. Keep healthy foods in larger packages and containers, and unhealthy foods in smaller ones. Big boxes and containers tend to catch your eye more, take up space in your kitchen and pantry, and otherwise get in your way. As a result, you’re more likely to notice them and eat them. Meanwhile, smaller items can hide in your kitchen for months. (Just take a look at what you have lying around right now. It’s probably small cans and containers.)
What Should I Eat?
As I mentioned, this a guide about why we eat the way we do and how to do something about it. That said, I’ll offer two suggestions regarding what to put on your plate.
1. Eat more greens. There isn’t a consensus on the best diet, but pretty much everyone agrees on one thing: eat more veggies. You’ll be hard-pressed to find a single diet that doesn’t think eating more plants is a good idea.
2. Eat a variety of foods. As we covered earlier, the brain craves novelty. While you may not be able to replicate the crunchy/creamy contrast of an Oreo, you can vary your diet enough to keep things interesting. For example, you could dip a carrot (crunchy) in some hummus (creamy) and get a novel sensation. Similarly, finding ways to add new spices and flavors to your dishes can make eating healthy foods a more desirable experience.
Simple Ways to Eat Healthy
The main concept of most good diets is the same: eat whole foods that are unprocessed and that grew or lived outdoors. Some of them have different variations — no animal products, no grains, etc. — but most of them fit the general “real food” framework.
The problem is that — if you’re anything like me — you will eat whatever is close to you, whether it is healthy or not. As a result, the best strategy is to surround yourself with healthy food.
1. Use the “Outer Ring” Strategy. When I go to the grocery store, I only walk around the “outer ring” of the store. I don’t walk down the aisles. The outer ring is where the healthy food usually lives: fruits, vegetables, lean meats, fish, eggs, and nuts. These are items that grew or lived outdoors. That’s what I eat.
The aisles are where all of the boxed and processed stuff is placed. Don’t go down those aisles and you won’t buy those foods. Don’t buy those foods and they won’t be around for you to eat. Try this the next time you go to the store and do your best to not to make exceptions.
Sure, there will be the occasional time that you’ll need to go down an aisle to pick up spices or grab a bottle of olive oil, but this is rare. The last three times I’ve been at the grocery store, I have easily stayed on the “outer ring” and I bet you can do the same.
How to Eat Whatever You Want Without Feeling Guilty
2. Never Miss Twice. I think life is meant to be lived joyfully. I have no desire to judge myself for eating pizza or to feel guilty for drinking a beer. But, I also know that I feel much better when I eat healthy.
In order to balance the two, I have a simple rule that I try to follow: whenever I eat an unhealthy meal, I follow it with a healthy meals.
Missing once is fine, but I never want to miss a healthy meal twice. Top performers make mistakes like everyone else, but they get back on track faster than most people. That’s what I try to do with my nutrition. I don’t worry about having fun and I try to enjoy life, but I also use this simple rule to guide me back toward healthy eating as quickly as possible.
Address the Root Problem of Unhealthy Eating
There’s a reason why many people eat as a way to cope with stress. Stress causes certain regions of the brain to release chemicals. These chemicals can trigger mechanisms that are similar to the cravings you get from fat and sugar. In other words, when you get stressed, your brain feels the addictive call of fat and sugar and you’re pulled back to junk food.
We all have stressful situations that arise in our lives. Learning to deal with stress in a different way can help you overcome the pull of junk food. This could include simple breathing techniques or a short guided meditation. Or something more physical like exercise or sports.
How to Say No to Temptation
Learning how to say no is one of the most useful skills you can develop, especially when it comes to living a healthy life. Research is starting to show that small changes can make it easier for you to say no, resist temptation and stick to healthy eating habits.
In a research study published in the Journal of Consumer Research, 120 students were split into two different groups.
The difference between these two groups was saying “I can’t” compared to “I don’t.”
One group was told that each time they were faced with a temptation, they would tell themselves “I can’t do X.” For example, when tempted with ice cream, they would say, “I can’t eat ice cream.”
When the second group was faced with a temptation, they were told to say “I don’t do X.” For example, when tempted with ice cream, they would say, “I don’t eat ice cream.”
After repeating these phrases, each student answered a set of questions unrelated to the study. Once they finished answering their questions, the students went to hand in their answer sheet, thinking that the study was over. In reality, it was just beginning.
As each student walked out of the room and handed in their answer sheet, they were offered a complimentary treat. The student could choose between a chocolate candy bar or a granola protein bar. As the student walked away, the researcher would mark their snack choice on the answer sheet.
The students who told themselves “I can’t eat X” chose to eat the chocolate candy bar 61% of the time. Meanwhile, the students who told themselves “I don’t eat X” chose to eat the chocolate candy bars only 36% of the time. This simple change in terminology significantly improved the odds that each person would make a more healthy food choice.
The One Phrase That Will Help You Eat Healthy
Your words help to frame your sense of empowerment and control. Furthermore, the words that you use create a feedback loop in your brain that impacts your future behaviors.
For example, every time you tell yourself “I can’t”, you’re creating a feedback loop that is a reminder of your limitations. This terminology indicates that you’re forcing yourself to do something you don’t want to do.
In comparison, when you tell yourself “I don’t”, you’re creating a feedback loop that reminds you of your control and power over the situation. It’s a phrase that can propel you toward breaking your bad habits and following your good ones.
“I don’t” is experienced as a choice, so it feels empowering. It’s an affirmation of your determination and willpower. “I can’t” isn’t a choice. It’s a restriction, it’s being imposed upon you. So thinking “I can’t” undermines your sense of power and personal agency.
In other words, the phrase “I don’t” is a psychologically empowering way to say no, while the phrase “I can’t” is a psychologically draining way to say no.
Perhaps most importantly, a change in language leads to a change in mindset. You can now utilize your new, empowered mindset in all future situations, which is why a subtle shift can lead to very different outcomes over the long-run.
Where to Go From Here
I hope you found this article on healthy eating useful. If you’re looking for more support and accountability on how to eat healthy, then check out the GoBliss Community.