Most people are aware of the benefits of good eating habits, and perhaps many would like to improve their own habits. But how does one make such a major lifestyle change? A&M Systemwide spoke with Dr. Jenna Anding, interim program leader and associate professor and extension nutrition specialist with Texas Cooperative Extension’s Foods and Nutrition Unit, who offered a number of tips to help put people on the road to nutritional success.
What steps do you recommend people take if they want to improve
their eating habits?
Identify the habits one wants to change by evaluating current eating habits
against those that are recommended. A good place to start is by reviewing the
Food Guide (MyPyramid.gov) or the Dietary
Guidelines for Americans. To view the most recent edition of the Dietary Guidelines,
check out www.healthierus.gov/dietaryguidelines.
What goals or expectations should people set for themselves when
first starting out, and what tips would you suggest to help them achieve
those goals?
Make sure the goals are realistic. If they are unrealistic (for example, “I
want to lose 30 pounds in 30 days”), then you have just set yourself
up for failure. Have specific goals. Instead of “I want to eat
healthier,” pick more specific food habits to change. These can include
goals like eating more fruits and vegetables, consuming less soda, or eating
more whole grains. Keeping track of food intake can help you monitor your progress.
What are some of the most common mistakes people make when trying
to eat healthier, and what are some techniques they can use to avoid
these mistakes?
Setting unrealistic goals and trying to make too many changes at once. Your
eating habits developed over a period of time—as long as you have been
alive. You are not going to change everything at once. Pick one goal to work
on first. Once you have achieved that goal, move on to the next one.
Seek help from professionals when needed. These individuals include a registered dietitian or local county extension agent in Family and Consumer Sciences. Organizations such as the American Dietetic Association, the American Heart Association, the United States Department of Agriculture and the American Cancer Society all have web sites that include general information for consumers.
What are some ways people can motivate themselves to stick to
their new eating habits?
Adopt healthy eating habits with family and/or friends. You will have more
support and encouragement, which can help you meet your goal.
Surround yourself in an environment that promotes the goals you are trying to achieve. For example, let’s suppose you are trying to watch your food portions when eating out. Choose restaurants that allow you to order smaller portions. Stay out of all-you-can-eat buffets.
Reward yourself. Change is hard work and should be rewarded. Even though feeling great is the best reward, a new outfit, CD, or day at the spa is a nice reward too.
Remember, slow and steady wins the race. Your eating habits didn’t develop overnight, and they are not going to improve overnight. Set yourself up for success by gradual changes that can last a lifetime.
This information is provided as a service by the Texas Cooperative Extension. If you have questions or would like more information, talk to your physician.
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.