If You Are Exercising and Not Reaching Your Desired Goal, Your Food Choices May Be The Issue.
Yes indeed! Many foods today are designed to make you eat more. This is known as "hyper palatability" or "food reward."
Food manufacturers can engineer foods to have specific combinations of flavors, textures, and ingredients to stimulate the pleasure centers in your brain. This will make you crave more of them. These foods are usually high in sugar, fat, and salt, which triggers the release of dopamine, a neurotransmitter that is associated with pleasure and reward.
The most commonly known foods include processed snacks like chips, cookies, and candies, as well as fast food items that are engineered to be irresistible. In addition, portion sizes in many packaged foods and restaurant meals have increased over the years which encourages overeating.
Furthermore, food advertising and marketing techniques have also influenced increased consumption behaviors. This has made certain foods seem more appealing and desirable, which also encourages people to eat more of them.
To make healthier food choices at the grocery store, it is important to incorporate good planning, mindfulness, and knowledge. Below are a few tips to help you avoid making bad food choices:
Planning Ahead is Key: Creating a shopping list before you go to the store is essential. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats on your list. Mark off your list of the selected items while comparing what you have placed in your cart. If you have made choices that were not healthy and not on the list, remove them.
Shop the Perimeter of the Store: Many grocery stores stock fresh produce, meats, dairy, and whole grains around the perimeter of the store. It is important to focus on filling your cart with items from these areas as they are usually healthier options.
Read The Labels: Take time to read nutrition labels and ingredient lists. Seek foods that are low in added sugars, sodium, and unhealthy fats. Pay close attention to serving sizes as well.
Impulse Buying Should Not Be an Option: Resist the temptation to buy unhealthy snacks and treats that are regularly displayed or on sale. Do your best to stick to your list while avoiding wandering into aisles that contain items you do not need.
Prioritize Whole Foods: Opt for whole foods rather than processed or packaged foods whenever possible. Whole foods are usually less processed and contain more nutrients.
Reduce Convenience Foods: Convenience foods such as frozen dinners, pre-packaged snacks, and/or sugary cereals too often are filled with unhealthy ingredients. Instead, try to minimize or eliminate your reliance on these items and choose homemade or minimally processed alternatives.
Consider Choosing a Healthier Substitute: If you crave something unhealthy, look for a healthier substitute. An example, choose whole-grain crackers instead of potato chips, or Greek yogurt instead of ice cream.
Staying Hydrated: Being thirsty can sometimes be mistaken for hunger which can lead to poor food choices. To avoid this, It is important to drink plenty of water before and during your shopping trip.
Never Go Shopping Hungry: Shopping while hungry can cause you to make unhealthy food choices. Do your best to eat a nutritious meal or snack before you go shopping. This will help curb your appetite.
Arm Yourself with Knowledge: It is important to educate yourself about nutrition and healthy eating habits. Making informed choices at the grocery store is key to managing your weight and overall health. In addition, consulting a health care provider or dietitian before making changes to your diet can help to avoid poor food selections. The more you learn about what is good for your body, the easier it will be to make healthier food choices.
Peace & Wellness
Patricia Pointer
COTA
Licensed Massage Therapist
Medical Massage Practitioner
Wellness Coach
Consultant
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