It’s no secret that obesity is more of a problem than it used to be. At least part of this growing epidemic comes from poor dietary choices. Even though we have the free will to choose the type of foods we eat, some people take this freedom to select foods that increase their risk for weight gain and chronic diseases like heart disease, type 2-diabetes, and cancer. Why is it so hard to eat healthily, and why do people so often make the wrong choices when it comes to what they eat?
Cost and Convenience
Sometimes it’s easier to drive through a fast food window or prepare something from a package than it is to cook a meal using fresh ingredients at home. Not surprisingly, many people take the path of least resistance because they’re pressed for time. Unfortunately, they may pay for it in the long run with health problems including type 2-diabetes, heart disease or cancer.
Cost is another reason people eat unhealthily. There’s the perception that eating healthy is more expensive. It’s true you pay more for items at health food stores and natural food markets than you do at the grocery store, but you can still eat healthy without breaking the bank.
The Solution:
Frozen fruits and vegetables are less expensive than fresh and you can store them in the freezer for up to several months so there’s less wastage. Plus, they’re easy to prepare. Check out the fresh produce at your local Farmer’s market for savings on fresh fruits and vegetables. Make your own pre-packaged healthy snacks using nuts. Keep eggs and cans of wild salmon on hand for an inexpensive source of protein. Stock up on bulk beans, lentils, and oatmeal you can prepare using a crock pot. Fast food and packaged foods aren’t a bargain when you consider the cost to your health.
If you have limited time to prepare meals, invest in a crockpot and use it to prepare soups, stews and other one-pot meals while you’re busy doing other things. Place oats or quinoa in the crock pot overnight. In the morning add nuts and berries for a fast and healthy breakfast. Spend one day on the weekend cooking and freeze what you make to use during the week when you don’t have time to cook. If you have to, buy a pre-cooked source of protein at the supermarket like rotisserie chicken and serve it with frozen vegetables. If your grocery store has a salad bar, take some home for dinner so you don’t have to chop up fresh vegetables. Eating healthy doesn’t have to involve hours in the kitchen.
Eating Unhealthy Becomes a Habit
Most people form food preferences when you’re young and they often stick with them throughout life. If you were raised on an unhealthy diet, you may find comfort in foods that are high in fat or sugar. It’s easy to get into the rut of eating foods that are familiar but high in calories and low in nutrition. Choosing them becomes a habit.
The Solution:
Don’t try to change your eating habits all at once. Rather than trying to overhaul your diet in one swoop, add one extra vegetable to your plate each day or replace soft drinks with green tea or water. Give yourself time to adjust to that one change – until it becomes a habit – before tackling another one. If you take incremental steps, you’re more likely to have success.
Stop buying unhealthy items at the grocery store so you don’t have easy access to them. Stock your refrigerator and cabinets with easy-to-reach for, healthy snacks like fresh fruit, string cheese, and nuts. Keeping unhealthy items out of eye’s view helps you avoid eating them.
Using Unhealthy Foods to Relieve Stress
When under stress, some people seek comfort in foods that are high in fat or sugar. These foods boost levels of “feel good” brain chemicals like serotonin and dopamine that give temporary relief from stress. Unfortunately, this effect is usually short-lived and you may pay for those sugary snacks with more cravings for something sweet later as your blood sugar plummets.
The Solution:
Make sure you’re getting enough sleep at night, at least 7 hours. Lack of sleep increases cravings for sugary foods and worsens stress. When the urge to eat something unhealthy strikes, find another way to relieve stress – write in a journal, take a walk or take a warm bath. Learn to recognize when you’re eating due to hunger or using food as a way to deal with your emotions.
The Bottom Line?
These are some of the most common reasons people make bad dietary choices. Do any of them apply to you? If so, it’s time to change the way you approach eating. After all, what could be more important than your health?
