By Tom Horvath, PhD
Many of us are concerned about our weight. We might check the scale regularly, and not much else. I suggest that a food diary of everything you eat is a much more sensible approach. A simple version is a list of foods you eat at each meal, without listing how much you ate. There are apps, such as My Fitness Pal, which can streamline some aspects of this process. The apps also provide nutritional analysis of what you are eating. If you have food you tend to eat regularly (e.g., eggs at breakfast, bread at lunch), it is easy to copy them forward. There are free and paid versions, which means you have options when it comes to food diaries.
This app was recommended to me by a registered dietitian (RD). I have found it useful. Be aware that there is no legal definition of a “nutritionist” but RDs are often licensed by states. California does not require a state license, but an RD may practice here if credentialed nationally (which requires a master’s degree).
Evidence over the last decade or two suggests that a set of healthy habits, such as eating enough fruits and vegetables, not smoking, not drinking excessively, and exercising regularly, will lead one to be healthy, even if they are overweight. Of course, you’re free to set your own goals, and appearance might be your primary goal. Nevertheless, if you’re willing to be patient, and work with the food diary, you can gradually remove from your diet foods that are contributing to higher weight and lower health, and in time reach weight goals also.
For most people, perhaps the biggest challenges will be the embarrassment of looking at the foods they eat, and the unwillingness to give them up because they are tasty. Fortunately, you can approach this task in small steps. You could focus on adding one good food at a time. I suggest that adding good food may be a better tactic than trying to eliminate less than healthy ones. Also, at first, keep your diary private. As you become prouder of it, it may be time to show others.
Also recall that foods you once loved may no longer be a priority for you. You can change! Your taste buds have moved on. In a few weeks, a nutritious food you do not like can become tastier to you. You will also find yourself less focused on less-than-healthy foods. Of course, also remember exercise, stopping smoking, and limiting alcohol and other similar substances.
What to eat? You could start with the Mediterranean diet. Your doctor may also have suggestions, based on your medical condition. Focus on food, not supplements (although supplements, on the recommendation of your doctor, may also be valuable). Over time, focus on eating what is good for you, not primarily what is tasty. It turns out there is much to know about food, and it changes over time. However, if you can eat a solid Mediterranean diet, at least most of the time, you are well on your way to being healthier.
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