1. Surround yourself with nutritious appealing food choices . A wrinkly apple or an orange needing to be peeled in the lunchbox are not going to win over your favourite chocolate biscuit. Buy in season, quality fruit if you want to eat more of it.
2. Shop accordingly. Have a punnet of berries, fresh nuts, crackers and cheese, yoghurt, eggs ready to go. Put these on the shopping list. Buy less of the foods you want to eat less of. Fill the basket with the most nutritious foods and add small amounts of the others.
3. Change the environment. It is not about banning foods, or dieting. It is about making the healthy choice the easy and desired choice most of the time.
Have the foods you would like to eat more of:
- at the front of the fridge
- at the front of the cupboard
- on the bench
One of my clients found it difficult to break the habit of eating chocolates sold for charity that sat on her reception desk, at work everyday for morning tea. The piece of fruit she brought simply wasn’t as appealing as the ‘forbidden’ chocolates. She managed to turn this around by telling herself the chocolates weren’t ‘forbidden’ and she brought in a variety of fruit to work so she had a choice. It was no longer one fruit versus chocolate. The chocolate was less thought about and eaten occasionally without guilt. She also focused on how she felt after eating the fruit; lighter, less sluggish and refreshed. She liked that feeling.
I don’t believe you do have to give up any foods, just surround yourself with nutritious food choices that you enjoy. Having healthy choices that you like will reduce the feeling of being restricted. All foods are okay, it’s the quantity and frequency that affects your health.
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