How to Change Your Eating Habits
Apr 20, 2023
Smart Health Watch
If you want to be healthy, you often start by changing your eating habits. Let's take a look together.
1. Switch to healthy foods
It's easy to improve your eating habits by making a few simple changes. Find out which of your favorite foods are unhealthy, and satisfy your appetite with healthier alternatives. The substitute could be a low-fat version of the food, or a completely different food that will give you the same satisfaction.
For example, if you're a big fan of dipping your chips, maybe substitute carrot sticks for the chips and fresh guacamole or low-fat yogurt sauce for the high-fat dip.
2. Get in the habit of checking labels
This will help you avoid foods that contain harmful ingredients such as added sugars and trans fats. Check the nutritional information on packaged foods, and if they're high in fat, sugar, sodium, or all three, don't eat them!
Some foods will say "low fat," "no added sugar," "no added trans fat," or "low sodium" on the front of the package. Still, check the nutritional information on the back to make sure it's actually healthy.
Check the ingredient label. If you want to avoid ingredients like sugar, oil or wheat, just check the ingredients label to see if the food in question is right for you.
3. Measure your food to make sure you are eating the right amount
Packaged foods will state the serving size. You'll need to measure out the serving size stated on the package to ensure you're getting the right amount of calories and fat. Depending on the type of food, you may need to use a scale or a measuring cup.
For example, if you're cooking a box of macaroni and cheese, the serving size might be 240 grams. Use a measuring cup to measure out exact servings.
Food portions are now much larger than before. No matter you buy any pre-packaged food, you must check the label first to avoid overeating.
4. Make sure there are no unhealthy foods around you
Avoid the temptation to buy junk food and other unhealthy foods! Make sure you don't have these foods around so you don't feel tempted to eat them. You can even check your cupboards and refrigerator and throw out any unhealthy foods.
If you share a room with others, discuss with them to dedicate a shelf or drawer in your pantry or refrigerator to healthy foods. You can safely eat food from this region.
Tip: Grocery stores typically have healthy options like fruit, vegetables, meat, fish and dairy on the outermost circle, so it's best to limit yourself to this circle when shopping for groceries.
5. Practice mindful eating techniques to allow yourself to eat less and enjoy more.
Mindful eating helps you eat slower, eat less and enjoy your food more. Sit down at the table and control your meal speed, at least 20 minutes. You can also try these methods:
Avoid distractions during meals, such as turning off the TV and putting down the phone.
Before eating, carefully observe the appearance and smell of food.
Hold the cutlery with your non-dominant hand, or use a knife and fork that you are not comfortable with.
Chew your food slowly, savoring each bite carefully.
6. Control emotional eating with the help of a therapist
Emotional eating is when a person turns to food for solace when they are sad, lonely, or bored. This can lead to eating when you're not hungry, eating unhealthy foods, and overeating. Learning to cope with your emotions in other healthy ways can help you eat healthier. Consultation with a therapist experienced in treating emotional eating is recommended.
A therapist can teach you to identify your feelings and to improve your mood in ways other than eating, such as walking, taking deep breaths, or listening to music.
The diet management function of the BP Smartwatch and app can help you better understand your eating habits and nutritional status, which can help you eat healthy and maintain good health.