Choose the Healthier Unhealthy...

I’m not going to tell you what to eat.  That would be a waste of everybody’s time, because you’re going to eat what you want.  So here’s seven ways to eat what you want, but in a more sane way.

1.  Big change is less scary and way more manageable when it occurs slowly.  Institute one  small daily change per week, like drinking one cup of sugar free green tea a day.   A great book about the power of small changes is, One Small Step Can Change Your Life, written by Richard Maurer, PhD.

2.  Educate yourself.  Learn how to read nutrition labels then read them.  Check out http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/UCM078889.htm for more help.  For dining out, download applications for your iPod like Nutrition Menu which reports the Calorie, fat, fiber, and carbohydrate information for most major food chains including Starbucks.  When you know what’s on your plate, you’re more likely to choose wisely.

3.  Plan ahead.  Have a game plan for big stressors as well as minor irritators, and write it down.  Even tiny things can derail a day of good eating.  Create a strategy for dealing with situations in which there may be limited access to food.  You’ll be less likely to buy that Moon Pie at the gas station if you keep an apple in your bag.

4.  Let other people do the hard work.   Invest in a subscription to a healthy eating magazine like Eating Well or Cooking Light.   They contain a multitude of tasty recipes for commonly prepared meals with considerably less calories.  Also, the Eat This Not That books and website shortcut you to healthier options; they’ve done the comparison shopping for you.  

5.  Choose the healthier unhealthy option.  If you must have pizza, pick the vegetarian kind.  Just can’t resist the candy bar?  Throw half away and eat what’s left or pick the one made with dark chocolate.  Eventually you’ll find yourself pausing longer before you eat, which is sometimes long enough to talk yourself into that banana instead.

6.  Eat mindfully.  Sit silently and chew slowly.  Savor your food and savor the moment.  You’ll feel fuller and be happier.  (Or you’ll realize these chips are really greasy and gross.)  Thich Nhat Hanh, who is one of my favorite authors, lovingly details the joy of eating a tangerine in his wonderful book, Peace Is Every Step.  Another great resource is Eating Mindfully by Susan Albers, PsyD.

7.  Make this transition about more than just you.  Consider how your dietary choices affect those around you.  Set the example for your kids.  Lessen your footprint on the planet.  Edible Communities Publications are available for about 60 cities or communities.  They contain great information about local farmer’s markets and festivals as well as recipes for healthy eating and green living.  www.ediblecommunities.com.