It’s true that eating right looks different for everyone. At the same time, there are some very common and even surprising mistakes that get in the way of achieving optimal nutrition and maintaining a healthy weight. Nutrition principles can be confusing and many people still struggle with making smart food choices. Here are the top eating mistakes that could be preventing you from reaching your goals.
Undereating, Especially at Lunchtime
Busy schedules that leave little time for breakfast and lunch can be a recipe for disaster. Undereating during the first half of the day, when you likely need it the most, can lead to low energy levels and overeating at night. You can fuel a healthy metabolism by eating a balanced breakfast, larger lunch and moderate-sized dinner. If your goal is weight loss, instead of cutting calories, focus on a solid eating schedule with nutrient-dense meals.
An All or Nothing Mindset
Fear of failure is a common reason why people delay making healthy changes to their eating habits. There’s never a perfect time to get started and life will continue to be busy and unpredictable. Instead of expecting perfection, focus on making small, sustainable lifestyle changes that are simple, but meaningful. For example, instead of beating yourself up over not making it to the gym for a long and strenuous workout, aim to walk daily after dinner. If you find yourself on and off the fad diet train, shift gears and find a balanced eating plan that you can live with.
Skimping on the Vegetables
Including non-starchy vegetables at meals like cabbage, lettuce, broccoli, zucchini and cucumber, to name a few, helps to create a visibly more generous plate while making you feel full and satisfied. Vegetables are so important in part because they are high in fiber and full of important vitamins, minerals and phytonutrients. Choose from a variety of raw and cooked vegetables including salads, soups and sides to reap the health benefits of these foods.
Eating While Distracted
Personal devices like cell phones and laptops are constantly competing for our time and attention. Recent studies have shown that practicing mindful eating strategies including eating slowly without distractions helps increase awareness of internal hunger and fullness cues. This helps prevent overeating and increases satisfaction with food.
Eating Small, Frequent Meals and Snacks
While it’s highly debatable which eating pattern is the best, there is good reason to avoid the much-touted “every two hours” eating schedule. While those who struggle with a poor appetite and get full too easily may benefit from eating small amounts often, this pattern can lead to overeating for everyone else. Plus, small, frequent meals can lead to constantly thinking about food, which can feel unhelpful and intrusive.
Rewarding or Consoling Yourself with Food
It’s not unusual to use food as a reward for surviving a rough day or celebrating a win. Indulging in comfort foods is a common response to emotional distress or even boredom. Those who are trying to increase mindfulness and improve their relationship with food can benefit from identifying non-food rewards that are motivating and meaningful. Non-food rewards can be as simple as taking a much-needed break, calling a friend, getting outside or reading a book. While eating is a fairly easy way to self-soothe, practicing using non-food rewards can help sharpen your coping skills while tapping into other areas of enjoyment.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
