Sustainable Nutrition: Guide To Habits That Stick

Swimsuit season has slowly started to make its appearance and panic diets are in FULL swing!  What if I told you there’s a better way?  Instead of the seasonal yo-yo dieting, let’s establish the pillars of sustainable nutrition, create systems for success, and explore how your environment matters!  Sustainable nutrition habits give you the power to unlock a lifestyle that celebrates healthy living YEAR-ROUND!

The Pillars of Sustainable Nutrition

The foundation of sustainable nutrition is built on three core pillars that promote health, satisfaction, and lasting change; whole foods, guilt-free balance, and mindful eating.   Let’s explore each in more detail and discover how these pillars lay the foundation for a healthy, sustainable lifestyle

• Whole Foods Focus:  Aim to fill at least half your plate with whole foods at every meal.

• Because of my nutrition basics article, we know that whole foods are those that are as close to their natural state as possible.  (Example:  fruits, vegetables, whole grains, nuts, seeds, beans).

• These will keep us full, & satisfied, & provide tons of nutrients.

• The 80/20 Rule:  Focus on nourishing, whole foods 80% of the time and allow some flexibility for treats or less nutritious choices the other 20%.

• Balancing healthy choices with occasional indulgences helps prevent feelings of deprivation and promotes a sustainable and guilt-free approach.

• Examples:

• Daily - including a small treat after most dinners.

• Weekly - enjoying a mostly healthy week and having a slice of pizza on the weekend

• Mindful Eating:  Slow down, savor each bite, put away distractions during meals, and check in with your hunger and fullness levels before and during eating.

• Mindful eating is about paying attention to your food, your body's signals, and the eating experience itself. This helps you make conscious choices and avoid mindless eating.

• Helps you develop a healthier relationship with food, reduces overeating, and enhances the enjoyment of your meals.
  

Together, these pillars form a powerful toolkit, supporting both physical health and a positive mindset around food.  Let’s utilize this foundation and turn them into practical systems for success!

Creating Systems for Success

Systems give us the power to streamline and simplify tasks in every aspect of life.  For healthy eating, they are the secret to turning good intentions into effortless daily habits.  I’ve seen firsthand the power of how building a few simple routines can make nutritious choices and healthy eating habits just as easy as grabbing a drive-thru meal.  Let’s go over a few of my favorite systems for sustainable success.

• Meal Planning:  deciding in advance what you'll eat for some or all of your meals over a set period (daily, weekly, etc.).  Examples are batch cooking protein, creatively using leftovers, or themed nights for fun! This saves time, streamlines grocery trips, and helps you manage portions.  Start small and use apps for inspiration.

• Grocery Strategies:  your list is your defense against impulse buys! Navigate the store strategically, focusing on the perimeter, and be a savvy label reader (look at sugar, whole grains, protein, and sodium). This keeps you on budget and supports healthier choices.

• Snack Defense:  have healthy and convenient snack options readily available at home and on the go.  Think nuts, fruit, yogurt, or pre-cut veggies.  This prevents unhealthy choices when hunger strikes. Keep it simple and have a variety for every craving.

While these systems drastically help simplify healthy eating, they are just one piece of the puzzle.  Your surroundings can either support you or sabotage your efforts, so it’s essential to create a supportive environment.  Next, the final piece to sustainable nutrition is the power of your kitchen and pantry to ensure healthy choices are always within reach.

Your Environment Matters

Your environment has a MAJOR impact on your eating habits and can determine the ease of your journey.  A kitchen filled with tempting (unhealthy) snacks can sabotage the best of intentions.  Let's transform your environment into a space that promotes healthy choices with these strategies: 

• Kitchen Makeover:

• Make healthy choices visible and convenient.

• Limit tempting, less nutritious snack buys. 

• Restock healthy staples weekly for success.

While your kitchen is a great place to start, remember that food temptations exist everywhere. Here's how to outsmart those cues when you're out and about:

• Outsmarting External Cues:

• Be prepared, have a healthy snack before grocery shopping to prevent impulse buys.

• Offer to bring a healthy dish to share at gatherings.

• Scan menus ahead of time.

• Surround yourself with others that will push you on your journey vs. criticize.

Remember, small changes lead to big results. Start with one or two of these tips to create a supportive environment, both at home and beyond, fueling your sustainable nutrition goals!

Wrap Up

Sustainable nutrition isn’t another temporary fix, it’s a journey to a healthier you!  Building on your knowledge of nutrition basics, focusing on whole foods, flexible eating, mindful practices, & smart systems sets you up for a lifetime of success. This approach empowers you to ditch the constant battle of willpower & cultivate habits that simply make healthy choices the easy choices.  Step away from the scale & embrace the energy, vitality, & unshakeable confidence that comes from nourishing your body and mind.

You're ready to embark on a transformational journey toward healthier habits. To kick things off, let's choose just ONE simple change that you can commit to this week. Remember, small wins pave the way for significant transformations.

Stay connected with me on Facebook to access resources and content that will support you on your journey!