How to Choose Healthy Foods Over Tempting Ones?
Let’s be honest. What would you choose – a plate of fries or a refreshing bowl of salad? Of course, the fries!
This choice is clear for the most of us because it is too tempting to resist.
But we must be aware that everything we consume has a positive or negative impact on our health.
The never-ending love for unhealthy food choices results in damage to our bodies in every possible way.
The tempting foods, such as pizza, sugary desserts, bakery items, and processed foods contain very little nutritional value while being high in calories.
Moreover, our taste buds develop the habit of craving for these edibles over time, and it becomes challenging for us to evade the web of precarious food desires.
Here we will not talk about the health effects of these alluring cuisine; instead, we will discuss the aspects that will help us make healthy choices.
Reset and Reprogram Your Taste Buds
The great Greek physician, Hippocrates, once said: “We are what we eat.”
It pretty much sums up the significance of food in our life, and how making the right choices help us achieve optimal health.
At birth, humans have no particular food preferences as they are developed as we grow.
If you live in a society where access to healthy foods is straightforward, it surely reflects positively in health parameters.
But even though, we fall for tempting foods due to cravings, which impose on us to go to some harmful eatables.
Thus, it is essential to reset your taste buds and reprogram them to adjust to new flavors.
As per the research, the receptor cells in your taste buds regenerate every 10 to 20 days.
It means we can train our taste buds to develop the habit of adjusting to healthy food choices.
Reduce the Intake of Salt and Sugar
Sugar and salt create the numbness of taste buds, making it difficult for them to settle into other flavors.
Foods having excessive sugar and salt make it challenging to get out of the addictive cycle.
Therefore, it is recommended to reduce the amount of sugar and salt intake in your diet gradually.
In a couple of days, the taste buds start adjusting according to the new baseline.
Below are some ways which help to cut back on sugar and salt:
- Reducing the amount gradually and let the taste buds settle accordingly.
- Go for whole fruits instead of juices.
- Recommended to carefully read the labels to know the quantity of salt and sugar.
- Choose fresh foods over packaged items.
Develop Mindful Eating Habits
Mindful eating is a remarkable way of rehabilitating your taste buds.
It also helps in gaining control of your food cravings and desires.
Binge eating, weight loss, and transforming eating behaviors are all linked to eating with a purpose.
Here are some useful tips for eating mindfully:
- Pick vegetables, whole foods, and fresh fruits over processed items.
- Do not rush through your meals.
- Avoid distractions such as television, mobile phone, etc. during meal time.
- Avoid eating to your full.
Change the Way You Do Your Grocery
Our grocery plays a vital role in helping us choose healthy foods over tempting items.
Therefore, plan your grocery shopping to eliminate the choices which should not be on the list.
Meat, processed foods, sugary beverages, snacks, and other similar items should be avoided whenever possible.
Below are some tips to assist with your next grocery run:
- Go for the grocery with a prepared checklist.
- Add more items from plant-based section to your shopping cart.
- Avoid beverages, snacks, and foods with additives.
Experiment with Your Favorite Recipes
Another recommended way to adopting healthy eating habits is to experiment with your recipes by replacing the unhealthy ingredients with better choices.
The internet is your partner to unearth exciting recipes that match your new eating habits.
Stop Eating Out for A Month
We usually crave restaurant food due to the variety of menu selections.
However, the majority of restaurants serve unhealthy food choices, which includes processed items, beverages, and sugary beverages.
Therefore, if you have decided to change your eating habits, it is suggested to avoid eating out for at least a month.
Instead, you can try your favorite dishes at home. It will be beneficial for not only your health but also for your budget too.
The selection of healthy foods over tempting ones may seem a daunting task, but it is achievable by making small lifestyle changes.
Avoiding food cravings become difficult when we don’t allow our taste buds to adjust to new flavors.
Therefore, the process starts with reprogramming them by making careful choices.
- GBD 2017 Diet Collaborators (2019) Healthy effects of dietary risks in 195 countries, 1990-2017: A systematic analysis for the Global Burden of Disease Study 2017. The Lancet, vol.393 (10184) pp. 1958–1972.
- Miura, H. and Barlow, L. A. (2010) Taste bud regeneration and the search for taste progenitor cells. Archives Italiennes de Biologie, vol.148(2) pp. 107–118.