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Developing healthy eating habits

By Vicki Pierson, Certified personal trainer / Published February 22, 2010

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F.E. WARREN AIR FORCE BASE, Wyo. -- The task of swapping unhealthy eating habits for healthy ones can feel overwhelming. Sometimes the hardest part about getting started is breaking the process down into manageable pieces.

The following are tips to help take the first few steps toward a lifetime of healthier eating:

·The lay of the land. When shopping for food, remember that grocery stores are primarily laid out with the healthiest and nutritious foods located around the perimeter of the store. The inside isles generally contain foods high in fat and sodium and lower in nutrients.

·Uncontrollable urges. Many unhealthy food purchases at the grocery store are frequently made on impulse. Impulse buys can occur when grocery shopping is done without a shopping list or on an empty stomach. To lessen the chances of unhealthy impulse buys, eat a nutritious snack prior to shopping, make a grocery list and stick to it.

·Be natural. A good rule of thumb is to try and eat food that is as close to its natural state as possible. For example, steamed red potatoes are much healthier, and less expensive, than a pre-packaged potato au gratin side dish.

·The spice of life. Eat a wide variety of foods, and don't be afraid to try something new. This will make meals more exciting and help meet nutritional needs.

·Follow an outline. Use the food guide pyramid, it will ensure a balanced, nutritious and healthy diet.

·Read the label. The naming and packaging of many food items can be deceiving in terms of what a person thinks he or she is getting. Knowing how to read and interpret the food label is the best way to ensure people know what they're getting.

·Don't expect changes to happen overnight. It takes a lifetime for people to acquire their current eating habits. Consequently, it takes time to strengthen good habits and learn additional healthy ones. Bad eating habits will soon begin to lose their strength as they come out of practice. Eventually they do disappear.

·Read, listen and learn. Nothing will solidify permanent changes in eating habits better than nutrition education. The library, magazines, and the Internet are just a few resources to gain deeper knowledge of healthful eating. The Health and Wellness
Center on base is also an excellent source of information about nutrition.

Unless specified by a doctor for medical reasons, healthy eating is not about following a rigid, pre-determined menu. Those looking to lose weight should stay away from diets that deprive them of a well balanced diet with lots of variety.

Cultivating healthier eating habits can be challenging. However, the lifetime rewards of improved health, weight control and general well-being are worth the effort. Take one step at a time, focus on continuous improvement and never give up.
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