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The
gradual approach to healthier living
February 12, 04
Suzanne Havala Hobbs
Last
week we examined the pros and cons of making diet changes
overnight. This week: the gradual approach.
In the years I’ve spent counseling individuals on diet
changes, my observation has been that slow and steady is the
most comfortable way for most people to change their lifestyles.
And the changes are more likely to stick.
Spreading changes out over time allows your diet to evolve
as you master new skills, get educated about how to plan meals
and gain confidence in social situations.
Another advantage: Gradual is less disruptive to your daily
routine since there is more time to adapt to changes each
step of the way.
But there are pitfalls as well.
Drag out the changes and you may get stuck in a rut along
the way. Habitual procrastinators are especially vulnerable.
Don’t let this happen to you. Have a plan to keep moving.
Include dated steps for getting to your goal.
Whether you make the change overnight or gradually, you’ll
need to gain skills and knowledge in:
• Nutrition and health.
• Grocery shopping and stocking your home with healthful
staples.
• Meal planning and fixing new recipes. More scratch
cooking and planning ahead.
• Dealing with social situations at home, school, work
and with friends and relatives.
• Eating out and while traveling.
• Establishing new traditions for holidays and special
occasions.
Tackle these changes in any number of ways. Do what makes
sense for you, in any order you prefer.
And keep these tips in mind:
• Break it up. A large task can seem overwhelming when
you think about it in its entirety. Instead, write down a
series of small steps that lead to the bigger goal of better
eating habits. Examples might be ridding your pantry of foods
containing trans fats, eating two pieces of fresh fruit each
day, cooking dinner from scratch three days a week, or trying
out a natural foods store or natural foods items in your local
grocery. Check these off as you complete each step. The sense
of accomplishment will help keep you motivated.
• Make a list of favorite standbys. You probably already
eat a number of healthful foods, and you can often modify
others. Double up, or even triple up, on green salads and
cooked veggies. Keep the fruit bowl full. Leave the beef out
of the chili and spaghetti sauce. Dip crusty breads into olive
oil and balsamic vinegar instead of using butter. Skip the
cheese sauce on the broccoli and make beans and rice a once
a week tradition.
• Be easy on yourself. Lifestyle changes can be difficult,
and life introduces hurdles along the way including holidays,
illnesses and other distractions. You don’t want to
delude yourself into thinking you’re making progress
when you’re not, but there’s also no need to be
too harsh on yourself if you have a setback now and then.
• Be positive. Some people see the joy in a challenge,
and others just see the challenge. When you embark on diet
change, think about the many appealing foods you have to choose
from rather than what you’re leaving behind. It’s
all about attitude. Don’t waste time thinking about
what you used to eat. Move on and look ahead.
Keep a food diary to chart your progress from time to time.
Keep a log of everything you eat each day for a week and file
it away. A few months from now, do it again. And again in
another three months. It can be interesting -- and encouraging
-- to compare the ëbefore’ and ëafter’
over time. It may also help you recognize a rut when you’re
in one.
Overnight or gradual? It’s your choice, but start today.
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