Although there are many strategies that can be used to address unhealthy eating habits, most fall into 3 categories: strategies to achieve dietary balance, strategies to help you be more alert to hunger and satiety cues, and strategies to address the external variables that often affect dietary intake.
Achieving Dietary Balance:
It's a very common unhealthy eating habit to skip meals. Whether you're trying to lose weight or just in a rush, breakfast is often the first meal to go. But skipping meals can lead to overeating later in the day. Diabetics who skip meals risk huge swings in blood sugar. Skipping meals puts you out of dietary balance. A healthy diabetic meal plan usually suggests 3-4 meals a day that are balanced in carbohydrates, proteins, and fats. Balance is key because too much carbohydrate causes a diabetic's blood sugar levels to run high, and not enough can cause blood sugar levels to drop dangerously low. Here are some tips to help you avoid skipping meals and to keep you balanced:
- Give yourself some variety. Diets that vary the carb, protein and fat sources tend to be healthier, more nutritionally balanced, and frankly, less boring. Learn about each of the food groups -- grains, vegetables, fruits, milk, and meat and other proteins, including beans. Note all of the options within each group that you know you like, and also note foods you have never had before that you would like to try, especially fruits and vegetables. Most people don't eat nearly enough fruits and vegetables.
- Have an emergency meal plan. If you skip meals because you are busy, come up with a list of 3-5 go-to quick meals that you know will meet your meal plan prescription. Plan it out ahead of time if you can, because eating quickly won't give you enough time to feel satiated, leaving you more likely to overindulge.
Identifying Hunger and Satiety Cues:
Eating when you're hungry and stopping when you feel satisfied is easier said than done, but here are some tips that may help:
- At the risk of sounding like a broken record, stick to your meal plan. You'll be less likely to get very hungry between meals and consequently to eat too fast, and overeat at your next meal.
- Slow down your meals by chewing more, putting your fork down between bites, or by having a side-salad as a first-course. It takes the brain about 20 minutes to realize you are full. If you eat too fast, you'll probably eat too much.
- Eat at the table with the TV off and avoid eating while you work -- you'll be less likely to be distracted and better able to notice hunger cues.
- Drink 8-10 glasses of water a day. Some people confuse thirst with hunger, so stay well hydrated.
- Come up with a list of 3-5 non food-related activities that make you as happy as eating your favorite foods, and then practice this: when contemplating a snack, ask yourself first if you are hungry. Bring your focus and attention to the sensation of hunger. If you are in fact hungry, then continue to contemplate a healthy snack. But if you don't sense hunger, then pick an activity from your list to divert your attention to something other than food.
Addressing Other Variables:
- Ask family and close friends to help support you and keep you on track. If you feel comfortable doing so, inform them about your diagnosis as the basis for your dietary needs. Ask them to support you by eating healthier with you.
- Keep a journal and note how you feel when you eat. It is common for people to eat when they feel angry, sad, or anxious. If you find that you are eating to compensate for emotional stress, seek out other methods to overcome stress, such as speaking with a friend or getting counseling.
- Don't make healthy dietary changes too fast: you'll be more likely to abandon them. Ask your dietitian to help you set realistic healthy eating goals. Some examples could be eating one vegetarian meal a week, or switching from whole to 2% milk (rather than going right to skim milk).
