How to make our environment support good food choices.

We are heavily influenced throughout the day with visual images and this impacts our food choices. What can we do about this?

1. As much as the pandemic has been tragic, it has increased the availability of getting things (like our food) delivered and/or picked up more quickly and efficiently than ever before. I think this is extremely effective if you are meal planning or just trying to make healthier food choices. Instead of being overwhelmed and making impulsive decisions while grocery shopping, start utilizing a delivery service or curbside pick up for your groceries (most, if not all, curbside service is free). You can sit down with your pantry and refrigerator in front of you and shop for the items that you are actually out of. This allows you to not pick items you may already have in your pantry or fridge and it allows you to think more rationally about what you want to be exposed to when you open the fridge. By using this method, you are also more easily able to budget as you can see your cart and the amount before checking out where as you had to hope you were in budget when approaching the cash register to pay in the past.

2. Make items that you are limiting out of view and put food items that you want to eat more of in arms reach. Store cookies and other goods that you want to limit yourself with up high in the pantry or behind things in the fridge. Healthier options should be eye-level or on the counter if you have the space.

3. Place visual cues around the pantry and on the fridge to remind you of your goals. Just like the vision board, don’t be afraid to move these images into places where you may struggle. Try placing a picture of the program or calendar you are working out from on the fridge to remind you why you are eating healthy or put the entire vision board in your kitchen. You could even make a list of food that is healthy for snacking on the fridge for reference when you are struggling with what to eat.

4. Prep snacks ahead of time. You are more likely to eat fruit if it is already cut up and the access to it in the fridge is visually seen. That is what makes the unhealthy food so appealing is the convenience and accessibility.

5. What you follow on social media matters. This is especially helpful if you are on social media a lot. Try following more groups or brands that show you how to make things in a healthier option or show others doing meal prepping. Follow individuals that are working on the same habits as you are to keep you motivated.

6. Make yourself not eat in front of a phone, tablet, or TV. You are more likely to mindlessly eat and miss the cues that you are full which causes over-eating and feelings of being lethargic which promotes inactivity. If you are eating, choose to sit and eat at the table and pause whatever you are doing to mindfully eat.

7. Follow accountability groups that make you check-in and/or record what you are eating. This will make you think more about your options before you even pick them.

8. Track and/or journal your food. If you are writing stuff down, you are more aware of what you are eating and how much you are consuming. When you go to reach for more food, you’ll be reminded of what you have eaten that day and possibly make a different decision.

9. If you are at a physical office, avoid the break room. This may cramp some socialization, but break rooms are usually where people dump the goods they no longer want in the their home. Accessibility and availability cause us to make unhealthy food choices. You can bring your own snacks to work and plan when to eat them, but avoid the break room areas.

10. Make sure you are planning your eating habits and your lifestyle. If you are running around a lot, having a lunch box with snacks available to you will help you avoid the quick fast food drive thru because you are hungry. Make sure you are planning time in your day to eat and you’ll avoid the mindless eating or quick carbs and/or comfort food when you don’t have time to eat a full meal.

I hope these tips help you become more aware of your current environment and ultimately help reach your intentions.