Making Healthier Food Choices in 2021

By: Esther Garcia, Healthy Aggies Intern 

Each new year we hear someone say something along the lines of  “this year I will lose weight!” or “this year I will only eat healthy!” only later hear that they “failed”. Eating healthy daily is not linear, if you are just beginning to make healthy eating choices. Below are some tips that may help you employ new healthy eating habits gradually. 

1. Avoid Fad Diets

Those who attempt to lose weight tend to look for the easiest diet that will give them the fastest results. However, most diets will probably have you avoid your favorite foods which may lead to a binge-eating cycle that can, over time, affect your overall health. A diet that is popular during a specific time may sound promising and bright, but is it healthy and sustainable? Some diets will eventually die and a new one will be born, it is a cycle that does not encourage people to adapt  balanced eating patterns. Instead of restricting and making weight loss your main goal, try intuitive eating. Intuitive eating is eating in response to hunger and fullness. There are no restrictions, put focus on balanced meals including carbohydrates, fats, and proteins.

2. Start Slowly

You don’t have to throw your whole pantry out in order to start eating healthy. Don’t get me wrong, you may have to go to the grocery store and pick up some healthy food items that you’d like to try. Start small and move your way up. For example, if you like drinking your coffee with sugar and cream everyday, try drinking your coffee with stevia and low-fat milk once or twice - could you live with this?  Another example, choose a couple of your favorite vegetables and add them to a meal as a side or toss them into your main dish - is this something you can do on a regular basis?  . 

3. Make it easy and affordable

Eating healthy does not have to be expensive. Frozen vegetables are often more affordable than fresh vegetables and they have the same nutritional value. Try to buy healthier foods or ingredients that are similar to what you currently eat. For example, for a mac and cheese casserole, a box of white and a box of whole wheat pasta average around the same price, but the whole wheat pasta is more nutritious. Typical mac and cheese casseroles have up to five different cheeses in them, instead you can use only 2 different cheeses and add veggies . Also, studies have shown that eating at home rather than a restaurant is healthier and cheaper. Restaurants tend to use more salt and fats into their meals compared to what we use at home. This does not mean that you can never go out to eat; however, try to diminish the amount of times that you go out; pretty easy during the pandemic if it weren’t for DoorDash!

4. Focus on YOUR health  

Focus on health rather than weight and separate nutrition from weight. Focus on positive changes in eating and activity to improve your health overall. Ditch the diet to avoid weight cycling or disordered eating. Self-acceptance will allow you to see that health is more important than weight. These changes  should be small and are sometimes difficult, but over time you will see grand improvements within yourself.