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Rethinking the
Road to Better Health
About three-fourths of American
adults cited not wanting to "give up the foods I like"
as the most common reason for failing to achieve a balanced diet,
according to a national telephone survey commissioned by the
American Dietetic Association. This common refrain reflects a
belief that healthy eating means giving up certain foods. And
it raises an important question: How much do you have to sacrifice
to eat a diet that promotes health and well being?
Luckily, research does not support
the need to completely abstain from the less-healthful foods
you crave. In fact, a major report from the American Institute
for Cancer Research (AICR) that details how diet affects cancer
risk is quick to point out that any positive changes provide
some benefit. In other words, there’s value in even the
smallest steps toward a healthier lifestyle.
Registered dietitians often help
people who want to eat more healthfully create a mix of strategies.
A sampling of some tips to help usher in more balanced eating
habits follow: |
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Learn to prioritize. Make a list of the less-than-healthful
foods that you currently enjoy. How often do you eat them now?
If you only indulge in a food say once a month, its impact on
your overall diet is probably too small to worry about. Instead,
focus on the less-healthful foods that you eat more frequently.
Try cutting these foods down to once or twice a week and find
healthier alternatives for the other days.
Making a list can also help you identify those foods that you
eat purely out of habit. Do you really need that donut you have
with your daily coffee or is it just part of your morning routine?
Finally, when you do identify treats that you "just have
to have," learn how to truly savor them.
Rethink all-or-nothing. Portion
control matters. If you
love chocolate, skip the king-sized candy bars at the drugstore
checkout line and grab a smaller, higher-quality one-ounce portion
of chocolate. Then, eat the treat only when you can truly take
time to enjoy it. Love pizza? No need to give it up entirely,
but think of it as a part of your meal, rather than the whole
meal itself. Order a small pie and enjoy two slices along with
a sizeable garden salad without guilt.
Make your favorite food healthier.
If your favorite foods
are high in fat or sugar, try experimenting with lower-sugar
or reduced-fat versions. For example, try grating a small amount
of flavorful cheese over a food instead of drowning it in cheese
sauce. You can also add vegetables or fruit to a dish to bulk
up the portion without significantly increasing the calories.
A traditional two-cup portion of pasta with tomato sauce receives
a delicious makeover when just half of the pasta is replaced
by a cup of roasted vegetables. The adapted recipe has more nutrients
and less fat for the same sized two-cup portion.
Find other pleasures. Many of us use food as a means to comfort,
to celebrate or just as a passive way to pass the time. If you
regularly rely on food as a way to find pleasure, think creatively
about enjoyable non-food alternatives, like taking a walk, playing
cards or checking out an art exhibit. |
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