Whenever this time of year rolls around it always gets me thinking about spicing up my nutrition. We are coming out of the dark depths of winter where I can sometimes find myself leaning on food to provide entertainment out of sheer boredom. So this past month and a half I’ve been doing an experiment. I’ve been tracking everything I eat and also keeping tabs on when I am bored vs. when I am actually hungry. The results are probably what you can imagine…
I often eat when I am bored! I also often eat out of habit and not hunger, or am not paying attention to what my body actually needs. Now, I figured this is pretty relatable so I wanted to share some of the reasoning behind why I found this happens for me, and what I am doing to combat it.
The Why:
- I am often not present when I am eating, which causes me to forget I am full when I finish
- At times, as I am eating I am even thinking about what I am going to eat next
- Sometimes I think I am hungry, but I am actually just thirsty
- Sometimes I think I am hungry, but I am really just craving something I don’t actually need out of habit
- Sometimes I overeat because I am busy and I feel like I need to eat whatever I can when I can so that I don’t crash later
The What:
- I have been working hard to slow down my meals. Chew more, think about the flavors, take pauses to converse or drink water. After a meal I sit there and acknowledge how I feel, especially if I am full.
- I have been creating more exciting meals that satisfy all parts of the pallet so there is nothing left to crave. For example; ground beef with crispy potatoes, avocado, cheese and a drizzle of honey. It is savory, crunchy, soft and sweet which are all of the things I crave. Hitting all those flavors leaves me very satisfied!
- I have been consuming more seltzer water or electrolytes, when I think I need a snack but just recently ate, I always try a drink first and often that is satisfying.
- I used to always eat a piece of chocolate after a meal out of habit, I have a soft spot for the Trader Joe’s Dark Chocolate PB Cups (IYKYK), but I realized often times I don’t actually even want it, I am just used to grabbing one out of habit. Instead waiting until I actually am craving something sweet is much more satisfying.
- I have been planning and preparing my meals better. Every food in my diet right now serves a specific purpose and are all things that I enjoy. Example: overnight protein oats and a banana in the morning because it gives me the carbs I need before my workout, helps work me towards my protein goal and keeps me full. A mid morning yogurt or yogurt drink adds to my protein intake. The ground beef bowl I mentioned above is extremely filling and satisfying to keep me going through the middle of the day. An afternoon cheese stick satisfies my salty snack craving. And shredded chicken tacos with a salad on the side helps me close out my protein goal, provides volume and micronutrients to leave me feeling full and nourished.
This experiment has been humbling but also fun. I found that there wasn’t necessarily anything “wrong” with the way I was eating before, but I could have been doing better. Once I took a closer look the changes I needed to make were obvious and obtainable. Sticking with it is hard like any habit is, but when I think about what is important to me it always helps ground me and remind me that I am doing the right thing for my current and future health. And now I know what to do moving forward to do better for myself!
If you find yourself unsure where to start with nutrition, don’t hesitate to reach out!
