First Aid Friday: Changing Eating Habits

Whether you are trying to lose weight or simply eat better, here are some ideas on changing your eating lifestyle:

First:  keep a record of everything you eat and drink for an extended period of time (at least 2-4 weeks).  This allows you to recognize the what, when and how much you eat.  Simply by writing down what you eat and drink, you may find that you make better choices.  When you have to write down the number of food items, the type, etc. you may just decide to not eat it after all.  You can record more than the what, and how much if you want.  Other possible records you may want to make are of calories, protein, fiber, fats, etc.  It is up to you how much detail you keep a record of, but even if you only record the type of food and how much, you will become aware of what your lifestyle is like.  Also, by recording you may find yourself preparing & serving food in proper serving proportions--rather than piling it on.

Once you've become aware of what you normally eat and drink, you can then evaluate where you can and need to make changes, some things you may already know you need to change, but other things might not be clear until you can evaluate your food record.  Do you need to eliminate or decrease specific food items?  Do you need to add or increase specific food items?  Do you eat out a lot?  What processed/prepackaged or restaurant foods can you make at home for cheaper and in a healthier way?  How often are you eating?  Are there foods that you can switch out for others that would be healthier and more filling?  Generally high fiber and high protein foods help you feel fuller longer than low fiber/low protein foods.  Do you stress eat?--meaning do you eat when you are in a stressful/frustrating situation.  Do you boredom eat--eat when you are bored?  Are there things you can do to during the times you tend to snack and munch just because you can and are bored?  Are you eating/snacking a lot while traveling--can you bring your own healthy snacks?  Are you drinking enough water?

These are just a few ways you can evaluate your eating habits and modify them to be healthier.  Good luck!  To really become healthy, a lifestyle change may be needed rather than the usual periodic dieting.

If you have specific health concerns, your doctor may be able to help counsel you on specific diet/lifestyle changes you can make.