Healthy Eating Archives - Page 2 of 2

Posted on: November 13, 2023November 13, 2023

French Fries vs. Almonds: A Surprising 30-Day Study

For 30 days, a group of lucky participants got to enjoy a daily serving of French fries. Sounds like a dream, right? But this was no ordinary feast; it was a scientific experiment conducted by researchers from the University of Alabama-Birmingham. The goal? To test a fascinating hypothesis: would there be any difference in fat gain between those who added 300 calories of French fries to their daily diet compared to those who added 300 calories of almonds? Let’s dig into this study to uncover the results.

Background

Observational studies have suggested a link between potato consumption, especially in the form of French fries and chips, and weight gain. However, these studies show correlation, not causation, leaving room for speculation. One possibility is that people who consume more potatoes might lead overall unhealthier lifestyles or have a tendency to overeat in general. Researchers acknowledge the limitations of such studies and cite a meta-analysis that indicates people tend to gain less weight than expected when they add energy (in the form of a specific food) to their diet. The theory is that individuals compensate for the extra calories by adjusting their behaviors.

The Study

This study was a randomised, controlled trial that involved 165 participants with an average age of 30 and an average BMI of 26. The majority (68%) were female, and none had type 1 or type 2 diabetes. Participants were divided into three groups:

Group #1: Almonds (the control group)
Group #2: French fries
Group #3: French fries with herb/spice mix

Each group was instructed to consume a pre-packaged, 300-calorie serving of their assigned food daily, with no other dietary modification instructions provided. Group #3 received an additional herb/spice mix to determine if it influenced the results. The researchers aimed to examine whether the herb/spice mix would affect how the participants’ bodies processed the calories.

Study Findings

The study found no significant differences in changes in fat mass between the groups. There were also no notable differences in body weight between the almond group and the French fries with the herb/spice mix group.

However, the group that consumed regular French fries (without the herb/spice mix) did experience a statistically different change in body weight compared to both the almond group and the herb/spice mix group.

Key Points to Consider

Short-Term Study: It’s crucial to note that this study was relatively short-term. While it measured changes in fat mass and body weight, it couldn’t assess the long-term health impact of such dietary changes over years or decades.
Lack of Monitoring: The researchers couldn’t monitor participants’ actual food intake or adherence to the dietary instructions. Whether participants followed the instructions precisely and consistently for 30 days remains unknown, making the differences in body weight less conclusive.
Potential Conflicts of Interest: The study received partial support from the Alliance for Potato Research and Education and included food donations from J.R. Simplot Company. Additionally, some of the researchers had received funding from the Almond Board and the Alliance for Potato Research and Education. While these factors were disclosed and didn’t affect the study’s methodology, they’re essential to consider when interpreting the results.

What You Can Learn from This Study

Food Choices Matter: While the study suggests that adding 300 calories of French fries may not lead to more fat gain than the same calories from almonds, remember that the type of food you choose matters in your overall diet. Some foods are more satisfying and better for weight management than others.
Nutrient-Rich Potatoes: Potatoes, including French fries, have nutritional benefits. They contain resistant starch and dietary fibre, which can make you feel full and support your digestive health. Plus, they provide essential vitamins and minerals.
Plain Potatoes are Satisfying: Research has shown that plain-boiled potatoes are quite filling. They rank high on the “Satiety Index,” meaning they can help you feel satisfied with your meal. However, it’s often the toppings and additions like salt, oil, butter, and sour cream that contribute extra calories and may lead to weight gain.
Consider Your Overall Diet: When making food choices, think about your entire diet and how different foods fit into it. It’s not just about one meal, but how your daily food choices align with your health and fitness goals.

In conclusion, this study offers insights into short-term effects, but remember that the bigger picture of your diet and individual preferences is vital for long-term health and weight management. As you make food choices, focus on balance and sustainability to achieve your health and fitness objectives.

Posted on: November 6, 2023November 8, 2023

Rejection Sensitivity: Does It Affect Our Relationship with Food?

The echoes of childhood experiences often reverberate throughout our lives, shaping our perceptions, behaviours, and even our relationship with food. Memories of being teased or rejected based on appearance can leave lasting imprints, influencing how we approach nutrition and health. This phenomenon is closely tied to rejection sensitivity, a personality trait that has significant implications for our eating habits and overall well-being. In this article, we delve into the intriguing connection between rejection sensitivity and disordered eating behaviours, as unveiled by a recent study conducted by researchers at McGill University.

The Study’s Exploration

The researchers at McGill University embarked on a quest to uncover the intricate relationship between rejection sensitivity and our attitudes towards food. Their hypothesis revolved around the idea that individuals who fear rejection may be more prone to experiencing interpersonal stress. This stress, arising from social conflicts, bullying, or ostracism, could trigger extreme responses concerning food, such as binge eating or strict dietary restrictions, as a way of coping.

To test their hypothesis, the scientists engaged two groups of females in a series of questionnaires. These surveys aimed to uncover:

Participants’ feelings about rejection
Their encounters with ostracism and bullying
Their perspectives on eating, body weight, and shape
Their height and weight measurements

The Study’s Revelations

The study’s findings unveiled compelling insights into the connection between rejection sensitivity and disordered eating. Surprisingly, it wasn’t interpersonal stress that acted as the primary link between rejection sensitivity and disordered eating. Instead, rejection sensitivity demonstrated a direct association with concerns about body weight and shape, as well as binge eating.

In essence, the fear of rejection or the perception of rejection, regardless of whether it’s rooted in reality, can significantly contribute to disordered eating patterns. Intriguingly, individuals with high rejection sensitivity might develop eating issues as a means of self-preservation, attempting to shield themselves from potential interpersonal issues rather than using these behaviours as a response to stress.

Key Takeaways for Your Journey

Food Issues Reach Beyond Nutrition: Your relationship with food isn’t solely about what’s on your plate. It’s a complex interplay of your life experiences, your unique personality, the people around you, and how you perceive yourself. These elements not only determine what and how much you eat but also shape your emotional connection with food.
Navigating Relationship Challenges: If you find yourself in the midst of relationship turmoil or battling feelings of isolation, it’s essential to be mindful of how this can impact your eating habits. Emotional struggles can lead to unhealthy relationships with food, so it’s crucial to stay vigilant and seek support if needed.
Empowering Your Journey: Boosting your self-esteem can be a powerful tool in overcoming rejection sensitivity and its effects on your eating behaviours. While therapists are experts in this area, you can kickstart this process by building self-awareness. Consider exploring techniques like cognitive behavioral therapy, art therapy, mindfulness, and meditation. These initial steps can pave the way for a healthier relationship with food and yourself.

In conclusion, the enlightening study from McGill University highlights the profound influence of rejection sensitivity on our eating behaviours. It serves as a reminder that our connection with food runs deep, intertwined with our past experiences and emotions. As you embark on your personal journey towards healthier eating habits, remember that it’s not just about what’s on your plate but also about nurturing a positive relationship with food and yourself.

References:
https://www.sciencedirect.com/science/article/abs/pii/S0195666323001216

Posted on: October 2, 2023October 3, 2023

The Potato Paradox: Rediscovering this Nutrient Powerhouse

Our culture has not always been kind to the humble potato. For generations, “peeling potatoes” was synonymous with punishment and drudgery. Today, potatoes are often considered a treat only in their “worst” forms, such as chips or fries. But even when they’re baked or boiled, potatoes are sometimes still disparaged. Low-carb advocates highlight that 90 percent of the potato’s calories come from neither protein nor fat, while others compare them unfavourably to sweet potatoes. However, a recent study aims to debunk the myths and misinformation surrounding the simple spud, advocating for a more prominent role in a healthy diet.

Background

In the past, doctors and nutritionists often oversimplified carbohydrates and fats, with the former viewed as vastly superior. While some recognized the complexity, differentiating between types of fats was easier than categorizing carbohydrates. However, models like the 10:1 ratio of fibre to carbohydrates sought to differentiate “high quality” and “low quality” carbohydrates. This classification placed starchy vegetables, including potatoes, in the same category as highly-processed foods.

What the Study Found

In this study, scientists re-assessed carb-rich foods with additional criteria like mineral content and energy density. Interestingly, starchy vegetables, including potatoes, scored well in these assessments, sometimes even surpassing whole grains. This aligns more with the nutrient content of potatoes and offers a better perspective on their nutritional value.

A Potential Conflict of Interest

The study received support from industry groups, which should be noted but doesn’t necessarily invalidate the findings. It’s crucial to consider potential biases in such cases. While industry-funded studies are common, transparency and sound methodology are key.

Key Takeaways

Potatoes Deserve a Second Look: It’s time to reconsider the role of potatoes in your diet. Don’t let myths about their nutritional value hold you back. Both sweet and white potatoes offer essential nutrients, low energy density, and unique benefits.
Feel Full and Satisfied: Despite their reputation, potatoes are incredibly satisfying. They rank high on the satiety index, keeping you fuller for longer. This means you can enjoy them without constantly feeling hungry.
It’s About Preparation: The real issue with potatoes often lies in how we prepare and top them. Instead of blaming the spud, focus on healthier cooking methods and toppings. Small changes can lead to more significant improvements over time.

Rediscover the potato as a versatile and nutritious addition to your meals. It’s time to separate fact from fiction and enjoy this humble yet powerful vegetable.

References:

http://dx.doi.org/10.3389/fnut.2022.867378

http://dx.doi.org/10.1161/CIRCULATIONAHA.109.192703

http://dx.doi.org/10.1001/jama.2019.13771

https://www.ncbi.nlm.nih.gov/pubmed/7498104

Posted on: September 18, 2023August 7, 2023

The Surprising Twist in the Whole vs. Processed Debate

Think of it as a showdown between two sides: one rooting for whole or natural foods, the other cheering for super processed snacks. A recent study from the University of Washington adds a twist to this battle, showing that it’s not so black and white. The study reveals that making a meal plan from only natural foods isn’t easy, and some surprisingly good foods fall into the processed category. Let’s dig into the study’s details to understand what’s really going on and how it can help you make better food choices.

First, let’s get what we mean by “processed” foods. These are foods that have a little something extra added in, like more fat, sugar, or salt. They also have special things put in to make them taste better, last longer, or feel different in your mouth.

But here’s the shocker: Most of us think of sugary snacks as processed, which is true. But also, more than 90 out of 100 grains we eat, even the healthy ones like whole-wheat bread and oatmeal, are also called processed. Even 70 out of 100 of the beans, nuts, and seeds we eat fall into this category. It’s kinda confusing, right?

Study Breakdown

The scientists used a computer to cook up “healthy” diets that fit a few rules:

The diets had to be 2,000 calories exactly.
They had to give you enough of 22 important nutrients without giving you too much of anything else.
They had to be similar to what the 857 people in the Seattle Obesity Study ate.
The computer had a big list of 360 foods. Some were really natural, some a bit processed, and some super processed.

The big question was: Can we create a good meal plan only from natural foods or just from super processed foods?

What the Study Found

The computer couldn’t make a perfect meal plan with only natural or only super processed foods. Only three combinations made meal plans that fit all the rules: One had foods from all groups. The others had foods from three groups but skipped the natural foods.

Here’s the twist: The problem was mostly with vitamin D. When they used half as much, the computer could make meal plans with only natural or only super processed foods.

Takeaways

Processed Foods Aren’t Always Bad

Some processed foods are cool. They help us get nutrients, taste better, and are easy to eat. Some even have extra vitamins.

Not All Natural Foods Are Winners

Natural foods can be great, but not always. Sometimes less natural stuff can give us more energy, especially for folks who exercise a lot.

No Perfect Diet Exists

The computer-made meal plans had weird stuff like candy bars and fries. It shows that there’s no perfect food plan for everyone. People need different things to feel good.

In the food debate, things aren’t always simple. The recent study reminds us that processed foods aren’t always bad, and natural foods aren’t always the champions. It’s like a puzzle, and you have figure out what’s best for you. However, with a mix of foods that make you happy and healthy, you’re the real winner.

References:

https://www.mdpi.com/2072-6643/13/11/3838/htm

http://dx.doi.org/10.3390/nu4111740

http://dx.doi.org/10.1177/15648265100311S103

Posted on: August 28, 2023August 29, 2023

Understanding Ultra-Processed Foods: 5 Key Insights for Better Health

When it comes to our diet, we’ve all heard that consuming excessive soft drinks, fast food, and sugary treats isn’t the path to optimal health. But what does the data really say about the impact of ultra-processed foods on our well-being? Recent research from China delved into this question, analysing data from various studies involving over 334,000 individuals worldwide. The findings shed light on the connection between highly processed foods and health outcomes, revealing some valuable insights that can guide our dietary choices and approaches.

1. Ultra-Processed Foods and Health Consequences

The comprehensive analysis highlighted that individuals who consumed the highest amounts of ultra-processed foods faced the most adverse health outcomes. These outcomes ranged from heart disease and high blood pressure to metabolic syndrome, obesity, and even depression. Consuming 30 percent or more of daily calories from these foods was associated with an increased risk of various health issues.

2. Nutritional Composition Matters

Ultra-processed foods often contain excessive amounts of fat, sugar, and salt, while lacking essential nutrients such as fibre, vitamins, and minerals. Their hyper-palatability triggers our brain’s reward system, leading to cravings and overeating. This nutrient-poor quality makes them easy to overconsume and can crowd out healthier, minimally-processed whole foods.

3. Moderation and Context are Key

Rather than demonising all processed foods, context matters. The research emphasised that placing certain foods on a strict “never” list might backfire. Instead, finding a balance that keeps ultra-processed foods within a range of 10 to 20 percent of daily intake, with the rest coming from whole foods, can offer a more sustainable and realistic approach.

4. Gradual Changes for a Long-lasting Impact

Just as with training a puppy, gradual changes often yield better results in improving dietary habits. Adopting small, manageable adjustments in your eating patterns can lead to lasting change. Examples include incorporating wholegrain buns, adding vegetables to pizza, or opting for a piece of fruit before indulging in snack chips.

5. Uncover the Underlying Issues

Before cutting back on ultra-processed foods, it’s crucial to dig deeper into our motivations for choosing these foods. Factors such as busy schedules, emotional eating, lack of sleep, cultural influences, and availability of healthier options can drive these choices. Addressing the root causes can lead to more effective and sustainable changes.

The relationship between ultra-processed foods and our health is complex, influenced by a combination of factors including nutrient content, moderation, and individual circumstances. Hence, it’s vital to approach this topic with an open mind, understanding that context matters and that sustainable changes come from small, achievable adjustments. By leaning towards a balanced and mindful approach to your diet, you can make choices that support your overall well-being.

References:

https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00604-1

https://www.bmj.com/content/365/bmj.l1451

https://pubmed.ncbi.nlm.nih.gov/31623843/

http://dx.doi.org/10.1017/S1368980017002853

https://www.journals.uchicago.edu/doi/abs/10.1086/684394

Posted on: August 14, 2023August 16, 2023

Unveiling the Secret of Successful Food Tracking

In a world where managing our health often feels like juggling too many balls at once, food tracking has emerged as a potential saviour. Whether we’re aiming to shed a few pounds or simply make better food choices, tracking our meals seems like a promising solution. But is it really all it’s cracked up to be? Recent research conducted by experts from the University of Connecticut, University of Florida, and University of Pennsylvania sheds light on the effectiveness of food tracking for weight loss. Let’s take a closer look at their findings.

Is Food Tracking Worth the Effort?

Imagine if there was a way to manage your portions and make healthier food decisions without the need for complex strategies. Food tracking seems to offer just that. It’s like having a personal guide helping you navigate your eating habits. But here’s the catch: while it can be a valuable tool, the study suggests that it might not be a walk in the park to stick to it.

A group of researchers embarked on a six-month journey with 153 participants, all seeking to follow the WW PersonalPoints programme. This approach, in collaboration with the WW app, offered more than just tracking—it included virtual workshops, coach-led check-ins, and access to a supportive community. The goal was to observe the impact of consistent food tracking on weight loss.

The study unearthed three distinct tracking patterns:

Low trackers (22.9% of participants)

These individuals logged their meals sporadically, averaging less than one day per week over six months. Initial enthusiasm faded quickly.

Medium trackers (59.5% of participants)

They managed to log their meals roughly 37% of the time, equating to about two and a half days weekly. Their consistency dwindled as the study progressed.

High trackers (18.7% of participants)

The diligent ones, these participants logged their meals approximately 88.7% of the time, equivalent to more than six days per week.

The study’s main point lay in determining whether more consistent tracking correlated with more substantial weight loss. As expected, the high trackers enjoyed the most significant weight loss on average. But the story doesn’t end there.

A closer look at individual results reveals intriguing insights. Notably, some participants who tracked their meals infrequently still achieved impressive weight loss, demonstrating that tracking consistency isn’t the only factor at play.

The findings hint at the benefits of short-term tracking, creating heightened awareness of eating habits. However, the participants’ engagement in coaching and support may have influenced positive changes in their eating choices, irrespective of tracking.

While tracking has its merits, it’s not a universal solution. Some individuals may find it empowering, while others might face challenges. The study underscores that tracking isn’t suitable for everyone, especially for those prone to disordered eating patterns.

Overall, the study’s revelations highlight the dynamic nature of food tracking. It’s not just about numbers and consistency; it’s about aligning tracking methods with individual needs and preferences. So, if you’re considering embarking on a food tracking journey, choose the approach that resonates with you and empowers you to make healthier choices on your own terms.

References:

http://dx.doi.org/10.1002/oby.23795

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5700836/

https://www.ncbi.nlm.nih.gov/pubmed/30772765

Posted on: July 10, 2023July 7, 2023

5 Things You Should Know About “Problem” Foods

“Problem” foods are those that we find hard to resist and have a tendency to overeat. They can often be delicious treats like ice cream, chips, chocolate, cookies, and pizza. While it’s not surprising that these foods are hard to resist, what’s interesting is how we can manage them to support weight loss and healthier eating habits. Here are five things you should know about “problem” foods:

1. Identifying your problem foods

Most people already have a good idea of their problem foods, but officially identifying them can improve awareness and help reveal patterns.

2. Strategies for managing problem foods

Limiting the portion sizes of problem foods has been found to be strongly related to weight loss. People who use this strategy the most in a 12-month weight loss program lose nearly double the weight compared to those who use it the least. Be mindful of portion sizes and find strategies that work for you to manage your intake of problem foods.

3. Environment matters

While it’s important to avoid labeling foods as “good” or “bad,” the environment can play a role in food choices. If you have easy access to your problem foods, it can be challenging to resist them, especially in moments of fatigue, stress, or hunger. Create a food environment that supports healthier choices.

4. Red, yellow, and green light foods

Instead of categorising foods as “good” or “bad,” create a personalised list of red, yellow, and green light foods. Red light foods are those that present significant challenges and may not align with your goals. Yellow light foods can be consumed in moderation or under specific circumstances, while green light foods are nutritious and make you feel good. Focus on your individual preferences and build a healthier relationship with food.

5. Mindful eating and enjoyment

Ultimately, it’s important to promote mindful eating and the enjoyment of food. Savour your meals, eat slowly, and pay attention to hunger and fullness cues. By practicing mindful eating, you can develop a greater sense of satisfaction from your meals and make more conscious choices around problem foods.

Remember, there are no “bad” foods. It’s about finding balance, managing portions, and creating an environment that supports healthier choices. By understanding and addressing the challenges associated with problem foods, you can make progress toward your weight loss and health goals.

References:

http://dx.doi.org/10.1016/j.appet.2020.104687

Posted on: June 12, 2023July 7, 2023

How to Break the Cycle: Managing Stress Eating and Drinking

Are you someone who turns to food or alcohol as a way to deal with stress? If that’s the case, it’s crucial to understand the challenges of stress eating and drinking and explore effective strategies to break free from this cycle. In this article, we will delve into the phenomenon of stress eating and drinking, examine how they can impact weight gain, and provide practical tips to help you avoid these behaviours.

Research shows that stress-induced eating and drinking can be influenced by various factors, such as age, gender, and dieting habits. Studies indicate that stress eating is more prevalent among women, while stress drinking tends to be higher among men. Although these behaviours might offer temporary relief, it’s important to recognise that they can lead to long-term difficulties, including weight gain and associated health problems.

While stress itself can contribute to weight gain over time, studies have found that individuals who engage in stress eating or drinking experience a more significant increase in body mass index (BMI). However, it’s essential to understand that BMI changes occur naturally as we age, regardless of stress-induced behaviours. Stress-induced eating tends to have a stronger impact on increased BMI after the age of 32, while stress-induced drinking becomes more influential after the ages of 42 (for women) and 52 (for men).

Now that we have a clear understanding of the effects of stress eating and drinking, let’s explore some practical tips for managing these practices:

1. Embrace a Flexible Approach to Eating

Avoid strict diets and rigid food rules that can worsen stress eating. Instead, focus on nourishing your body with a balanced and adaptable approach to eating. Listen to your body’s signals of hunger and fullness, and make choices that support your overall well-being.

2. Normalise Self-Comfort

Understand that seeking comfort through food or drinks during times of stress is a natural and healthy response. Let go of any guilt or shame associated with stress eating. Recognise that taking care of yourself and finding ways to soothe stress is a positive behaviour.

3. Tap into Your Strengths

Acknowledge and appreciate your ability to comfort yourself. Recognise that you possess valuable coping skills that can help you overcome stress eating and drinking. By acknowledging your strengths, you can shift your focus towards building healthier habits and finding alternative ways to manage stress.

4. Create a Personalised Comfort Menu

Work with a coach or create your own comfort menu consisting of non-food-related activities or techniques that provide comfort and relaxation. Explore options such as deep breathing exercises, engaging in physical activity, connecting with loved ones, pursuing creative outlets, or indulging in enjoyable hobbies. Having a comfort menu empowers you to turn to these alternatives when stress arises.

5. Practise and Refine

Implement your comfort menu as your primary strategy for managing stress. Before resorting to food or alcohol, try engaging in activities from your comfort menu. It’s normal to still feel the initial urge to eat, but with consistent practice, you’ll become more adept at finding comfort without relying on unhealthy habits. Be patient with yourself and remember that progress takes time and dedication.

By adopting these strategies, you can regain control over stress eating and drinking, find healthier ways to manage stress and nurture your overall well-being. Remember, it’s a journey, and every step you take towards managing stress positively brings you closer to a healthier and more balanced lifestyle.

References:

https://www.tandfonline.com/doi/full/10.1080/08870446.2023.2192240

Posted on: January 23, 2023February 17, 2023

3 Strategies For Dealing With Stress Eating

Do you eat more than you normally would when you are under stress? How often does that happen? Is it time to make some changes around that area?

Stress eating is a common challenge for people who are dealing with difficult life circumstances. If you are stressed out, it can be hard to focus on the right foods and eating habits. This can lead to weight gain and a higher risk of developing chronic conditions like diabetes.

If you are dealing with stress eating, here are some strategies you can use to help keep your eating habits under control.

Strategy #1: Develop awareness around what triggers your stress eating

Become aware of your stress eating triggers. Identify the situations or events that often lead you to reach for food when you’re feeling stressed out. For example, if you tend to eat more after you talk to your mother on weekends, you’ve found your trigger. This will make it clear for you that it is that stressor that you want to deal with, and not really hunger. Hence, you need stress relief, not more food.

Taking the time to pause and listen to your body will help you develop that awareness. When you start to crave for food when you are under stress, pause for a moment, and ask yourself if you are indeed hungry. If you are hungry, then you need food. If you are not hungry yet you are craving for food, ask yourself, “What am I really craving for?” If you listen to your body, thoughts and feelings, you could discover that you are indeed looking for something else, such as love and care, or companionship, or acceptance, and so on.

Having this awareness will give you options. How else can you satisfy that craving that does not involve food (as you are not really hungry)? Maybe you can call a dear friend for support or companionship, or maybe you take a few minutes to remind yourself that you only need acceptance from yourself.

Remember, you have options on how to fulfil your needs. Create that list of options and place that list where you could easily see it, especially when you’re stress eating. It could include taking 3 deep breaths, taking a short walk, playing with your child, stretching, doing some house chores, and other things that can distract you from food.

Strategy #2: Practise mindfulness.

Mindfulness is a technique where you focus on what you are experiencing in the present moment. It helps you become more aware of what’s happening around you as well as inside yourself at any given moment.

Take a few minutes every day to sit quietly and focus on your breathing or listen to soft music. This will help reduce stress by focusing on something else other than the stressor. Then notice what thoughts pass through your mind, and notice how you feel physically (e.g., relaxed or tense). Relax your muscles as you breathe. It’s impossible to feel sterssed if your body is relaxed. Try it. This habit helps you in dealing with stress eating, because you can think about other options besides food to calm yourself down.

Also mindfulness when you’re eating. Be there 100%. Experience your food fully. Notice what you see, hear, smell and feel. Notice the colours, steam, texture, and just how the food feels in your mouth and as it travels to your throat and your tummy. Mmm yum.

Doing this will give you more pleasure and hence more satisfaction, which helps prevent over-eating. Mindfulness is such a great practice, not just with eating. It helps you experience the simple joys of life every day, it helps you live in the present moment, and it helps you stay out of your head (where almost all of the troubles begin).

Strategy #3: Take a self-compassionate approach

Negative self-talk, shame and guilt do not help you in developing healthy eating habits. Don’t assume that being hard on yourself will create change.

We all have difficult times. We all have food cravings. Seeking comfort in food does not make you a bad person, and it doesn’t make you lesser as a person. Your behaviour and your cravings do not define who you are. It’s okay that you are going through a difficult moment. Everyone does. It will pass, and you can handle it.

Remember that self-compassion is not an excuse to eat anything you want. Of course, you need to adopt habits that support you in reaching your goals. Practising self-compassion when you find yourself stress eating will remove the guilt that people normally feel when “giving in”, and guilt is not good for your health and well-being. Self-compassion means you give yourself a break sometimes, recognising all the factors that lead to your choices.

With self-compassion, you develop kindness towards yourself. This increases self-esteem and emotion quality, which help in creating better choices in your lifestyle. Small things that make you nicer to yourself can indeed improve eating habits.

Which new habit do you commit to develop? When are you going to start? What happens to your life when you develop that new habit? Who else will benefit when you can deal with stress and develop healthy eating habits?