The Secret to Successfully Changing Your Eating Habits: Small Steps

Have you tried to change your eating habits, only to fall off the wagon and return to your old ways? It’s frustrating, but not uncommon. In this article I’ll share the secret to successfully improve your eating habits.

March is Nutrition Month. It’s a great opportunity to take steps to improve our health through our eating habits. And, recognize how dietitians can help you navigate the confusing world of conflicting nutrition information to unlock the health benefits of food.

The bad news is that in attempting to improve their nutrition, a lot of people try to make changes, only to return to their old eating habits a short time later. It’s what I’ve nicknamed the “diet-guilt cycle”. If this sounds familiar, you’re not alone. Research shows that 80% of people who try to overhaul their eating have returned to their old habits a year later. 

But the story isn’t all bad. The good news is that the science of behaviour change can teach us how to beat these odds. What’s this success secret? We’re most successful at making long-term changes when we make small changes – not big, sweeping changes. So, it’s trying to change a lot, all at once, that’s backfiring when it comes to trying to change your eating habits. 

More good news: small changes add up. For example, increasing your fibre intake to more than 25 grams through eating more vegetables, fruit, whole grains, nuts, seeds, and/or pulses (beans, lentils, chickpeas, etc) can decrease your risk for diabetes, heart disease, stroke, and cancer. What food choices could get you over 25 grams?

• Breakfast: 1/2 cup oatmeal topped with 2 tablespoons of ground flaxseed and ½ cup blueberries (total 10 grams of fibre)
• Lunch: A sandwich on 100% whole grain bread and an apple (6 grams of fibre).  
• Snack: A handful of baby carrots (3 grams of fibre)  
• Dinner: 1/2 cup red lentil dahl with 1 cup of white rice and ½ cup cooked spinach (7 grams of fibre).    

When it comes to choosing your small changes, I have a recommendation from my years of helping thousands of people with their nutrition. It’s common to want to cut out less healthy foods. However, in my experience, people are more successful when they focus on adding in healthy foods. A fantastic side-effect is that by filling up on your new healthy choices, you naturally squeeze out the less healthy choices. For example:

           Instead of:                                                            Choose:           

Wishing you the joy of healthy eating, this Nutrition Month, and beyond.

Kristen Yarker, MSc, RD

Walmsley EFAP