Reflecting on many of the patients whom I have had the pleasure of working with over the past 6 years here at Waverley Oaks, I want to share some of the stellar habits that keep these individuals feeling happy and healthy when it comes to their nutrition and overall wellness.
Show self-awareness: my successful patients know when and where they may struggle and come up with a plan in advance to increase success with healthy habits. For example, a night out with friends is often tricky, especially when alcohol is added to the mix, which often reduces mindful eating behavior. Having a plan may look like alternating any alcoholic drinks with water/plain seltzer and limiting the total alcohol to 2-3 max drinks.
Focus on protein rich foods: protein is a satiating macronutrient, as well essential to creating lean muscle tissue. My patients who enjoy a protein rich item at every eating opportunity struggle less with hunger over the day.
Include lots of colorful produce: a plant forward diet is rich in fiber, vitamins/minerals, antioxidants as well as adding visual appeal to any plate. My patients who add in fruits and veggies at most eating opportunities are very successful with mindful eating and balanced portions.
Eat regularly: a flexible routine with timing of meals/snacks is so helpful to banishing extreme hunger, allowing these patients to eat slowly, recognize feelings of fullness, and be able to come away from eating when satisfied,
Plan: these people have a plan for when to grocery shop, they create a list of needed items, and they prepare key items ahead, such as produce that will last a few days in the refrigerator.
Foster an all-foods fit mentality: no food is off limits for these individuals. Fun foods, such as cookies and chips, should be included to avoid restriction mentality that often results in excessive intake at a future time of these fun foods.
Develop hobbies/interests: non-food hobbies are so important to lessen the reliance on food as a coping mechanism for stress and emotions. Had a bad day and want to enjoy a chocolate chip cookie? Go right ahead, and then move onto reading, playing music, painting, etc. to continue to help improve mood without food.
Minimize distractions while eating: these patients enjoy periods of screen free eating each day. Whether taking an actual lunch break at work without responding to emails or including 5 mins at the start of dinner sans phone/tablet/TV, these patients are able to increase mindful eating and enjoyment.
Include movement: any kind of movement is beneficial for stress management and prevention of chronic health issues. My patients who include daily movement breaks often feel better in their bodies and minds.
Sleep: A minimum of 7 hours of sleep per night allows my happy and healthy eaters to have the energy for the day to focus on the above habits. Adequate sleep is also correlated with appropriate levels of hormones that affect both hunger and satiety.
Content submitted by Jessica Roy MS, RD, LDN
Take the guesswork out of healthy eating by working with a registered dietitian. Set realistic goals, create an action plan, get started off on the right foot and receive guidance along the way. Reach out to the dietitians at Waverley Oaks to learn more at nutrition@waverleyoaks.com.