Food Habits Powerfully Predict Health

The research is strong, clear and consistent. Your habits matter a lot, especially when it comes to food. They’re one of the most powerful predictors of eating behaviour. Healthy habits result in better food choices, which means feeling better, looking better and a lower risk of disease. Researchers from Cornell University say the following six healthy habits are do-able, concrete and give good long-term results:

1.  Keep counters clear of all foods, but the healthy ones. This rule applies at home and at work.  We eat what we see.
2.  Never eat directly from a package – always portion food out into a dish. People consume 20% to 30% more when eating straight from a box, bag or container.
3.  Avoid going for more than 3 to 4 hours without having something small to eat. Regular, small meals keep energy levels up and hunger under control.
4.  Eat something for breakfast at home within the first hour of waking up. This helps kick start your metabolism.
5.  Put down your utensils between bites to slow down your eating. Your body needs time to register how full it is.
6.  Eat mindfully and while sitting at a table. Do not multi-task, eat while standing, or eat in front of the computer or television. Most people eat 30% to 50% more when they are distracted.

Here are a few more healthy food habits to consider:

1.  Don’t leave home without taking at least one or two healthy snacks with you. Apples are portable and help you meet the recommended apple-a-day quota. Nuts are also fast and easy.
2.  Limit dining out to once or twice a week. Choose wisely when you do. People consistently eat less nutritious foods and more food than they need when dining away from home.
3.  Don’t drink your calories. Drink water, tea, coffee (with little or no added sugar or cream) and low fat milk. Limit 100% fruit juice to no more than about ½ cup (125 mL) to 1 cup (250 mL) daily. Stay away from soft drinks, fruit drinks, specialty coffees, shakes and most smoothies.
4.  Eat dinner at a reasonable time and avoid late night snacking. Too many late night snacks can damage your health and your waistline.

A few more words of wisdom…
Many dietary programs fail, because people return to old habits. Commit to each new habit for a full month so it has time to become a lifelong habit. Don’t try to change all your habits at once.

Lessons Learned:
Changing your eating habits is one of the most powerful ways to change your health.

P.S.  Some of these habits may seem painfully simple to you.  Do not underestimate their value.  Often there is great power in simplicity.  Habits, even simple ones, can significantly impact your life!