Do you know someone who inspires you with their commitment, day after day? With friendship and examples of perseverance, my friends Adam and Caroline Lee encourage me in living a healthier lifestyle. Adam is a personal trainer and nutrition coach with 28:Tenn Fitness. Today I’m excited to share with you his post on five key habits for healthy eating.
The question we most ask ourselves when it’s time to eat is, “What do I feel like eating?” Our decision is seldom based on logic but instead on emotion. Although I value my emotions, I know I can’t always count on them to make the wisest decision, especially when it comes to my food choices.
I think we can all recall an image of someone with an angel on one shoulder and a demon or the Devil on the other, representing the internal struggle of good versus evil, right versus wrong, or grilled chicken salad versus fish ‘n chips.
I’ve learned I can’t leave my decision-making up to my emotions. I need a strategy, system, or plan. Regardless of how I’m feeling, I know if I stick to my plan, I can’t fail. And more times than not, I come out on the other side of the meal “feeling” great!
One of the most important and practical strategies I use is following five simple habits. These five habits, when I choose to practice them, help me in any and every food situation, whether I’m eating at my home, at someone else’s home, or at a restaurant.
Admittedly, there are situations where practicing all five habits seems impossible. But even in seemingly impossible situations, you can always, ALWAYS practice at least one of them.
Habit #1: Eat slowly to 80% full
No matter where you are, whom you’re with, or what foods are available, good or bad, you can practice this habit. Changing not what you eat, but how you eat, can have a measurable impact on your waistline (if that’s your thing).
Habit #2: Eat a lean protein with every meal
Lean protein is good for you. Eat it.
Women get one serving; men get two. A serving is 20-30 grams or approximately the size of your palm. Sources include lean ground beef, poultry, fish, eggs, low-fat dairy, plant-based and vegetarian choices (e.g., beans, lentils, tofu), and protein supplements (e.g., whey and plant-based blends).
Habit #3: Eat vegetables with every meal
If you need a reason to eat vegetables, here it is: because your mother said so.
Women get at least one serving, men at least two. A serving is 1/2 to 1 cup or approximately the size of your fist. Sources include … vegetables.
Habit #4: If eating carbohydrates, choose the more complex variety
The most complex varieties of carbohydrates are vegetables, but we’ve already covered that. This habit will cover fruits and starchier carbs.
The topic of carbs, like the carbs you should be favoring, is complex. If you have fat to lose and you have not yet worked out, put down the carbs. If you have just worked out, a mix of carbs is fine. Women get one serving; men get two. A serving is 1/4 to 1/2 cup or approximately the size of your cupped hand.
Limiting your carb intake to a one- to two-hour window post-workout may be more than you are willing or able to take on initially. If so, focus on the type and amount of carbs rather than the timing. Sources of complex carbs include all fruits, whole-grain bread, whole-grain pasta, whole-grain rice, potatoes, and whole oats.
Habit #5: Eat a variety of fats throughout the day
Fats are not (all) evil. You need them. Women, shoot for one serving at each meal; men, shoot for two. A serving size is 1 tablespoon or approximately the size of your thumb. Sources include coconut and olive oils, nuts and nut butters, avocado, flax seeds and oil, and fish oil.
Animal fats do not count toward your “thumb” allowance, as they are included in your protein sources. Remember, though, your animal sources primarily should be lean.
These are simple habits that can be stored quickly and easily to memory. Even though these strategies are simple, you still will need to make the hard decision to implement them when deciding what to eat. You might find it advantageous to commit them to paper. Your emotional self will try, with much success, to have you forget them.
Following these five habits is a great way to learn to eat the right foods, in the right amounts, at the right times. It will help you control your calories without needing to count them. It will help guide you in what and how to eat, regardless of your environment, whether on the road or in your home.
Challenge: Within the next couple of days, begin following the five habits. Begin small, perhaps implementing the five habits in just one meal each day. Or start even smaller with just one habit at one meal.
Adam Lee is the founder of 28:Tenn Fitness, which exists to help busy men and women achieve their health and fitness goals. 28:Tenn Fitness provides fitness and nutrition coaching that delivers permanent, life-changing results within the parameters of clients’ lives. Adam offers online coaching, in-person coaching, and partner and small group personal training. For more information, visit 28TennFitness.com.
