There is so much information out there about what to eat and
how much to eat; what foods are bad and what foods are good; what foods to eat
more of and what to eat less of; how much of each food you should eat, and so
much more. The list really does go on and on, but today I want to simplify how
you go about eating, and teach you how to make good nutrition decisions in just
3 seconds. Yes, you read that right, it takes just 3 seconds to get you on your
way to better nutrition.
For lasting results with your diet (and exercise), small
changes need to be made so that the changes can be implemented into habits.
Each small change can be used as a building block toward bigger changes and
habits. This 3 second guide to better your nutrition is a building block that
can be used as your foundation for your lasting success in your nutrition (and exercise).
So, how can 3 seconds make a difference in your nutrition?
The answer is that taking 3 seconds can help you change the way you think about
your food. There are 3 basic, fundamental questions you need to ask yourself
before you put any food into your mouth. Here are the 3 questions:
Am I Hungry?
Is It Smart?
How Much Do I Need?
If you ask yourself these 3 questions before putting any
food into your mouth, you will be able to make changes in your decisions about
healthy eating. Let’s talk in a little more detail about each of these
questions.
Am I Hungry?
This question focuses on listening to our physical body and
separating out hunger from our emotions – are we are having a craving, or if we
are actually hungry. Our bodies know how to tell us when we are hungry, and we
should eat when we are hungry. Do not deprive yourself of nourishing your body.
When you ask yourself if you are hungry, really think of it as “am I really
hungry, or do I just want to eat because of the situation”?
Is It Smart?
This question focuses on helping us to make better choices
with what we are going to eat. Is it smart is the difference between looking at
a plate of cookies, or, a bowl of broccoli. You will most likely know what is
smart and what is not smart. The power of this question is how to deal with the
situation when the food is not smart, and being able to ask how you can make
the food smart, or at least smarter.
How Much Do I
Need?
This question focuses on putting the meal or food into
context of your eating needs for the entire day. If you can think about fueling
your body for the whole day, it takes some pressure and guilt off of each
individual meal decision. Instead of saying you can’t have it because it isn’t
smart, you will begin to give yourself permission to have some of the “not so
smart” foods and be able to balance it with smart foods so it all fits into the
big picture.
The Big Picture
Ask yourself these three questions before putting anything
into your mouth, food or liquid. The goal is to answer yes to the first two questions
and then to determine how much you need. In this, you have given yourself
permission to eat, and are doing so thoughtfully. Make sure to stick to the
amount you decided when asking “how much do I need”. If you find yourself still
wanting more after you have eaten that amount, wait 15-30 minutes because it
takes that long for our bodies hunger signals to catch up to us and tell us
that we actually are satisfied.
Stay Tuned
Today we have talked about the 3 questions to ask yourself
before eating, but stayed tuned for my next few posts that take a look at the principles
behind the 3 questions so that you have all the tools you need to make healthy
eating a lifestyle. The posts coming up will help you answer the above questions
in more depth.
*Questions, need help, or want to know more, email me at mharris@mvhospital.net or schedule an appointment
to come talk to me.
Your health should be your priority. You are only given one
body to live in – treat it kindly!
Until next time,
Miranda Harris, CSCS, HFS
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