Often when we focus on eating healthier, we think about what foods to cut out rather than what foods to add more of. When we keep this mindset of scarcity over abundance, we may be setting ourselves up for failure.
Here’s a few ways to change your mindset.
- Rather than cutting out unhealthy fat, add in more healthy fat.
Studies show that unsaturated fats, especially polyunsaturated fats, are actually protective against many chronic diseases. So instead of cutting out butter, red meat, and ice cream, focus on adding in more avocados, nuts and seeds, and oil. I love huge, veggie and seed packed salads with chicken topped with olive oil and a little salt and pepper. When I fill myself up on healthy fats, I feel fuller and have fewer ice cream cravings.
2. Rather than cutting out carbs, add in more fiber.
Rather than having a glass of orange juice, eat that whole orange. The extra fiber actually slows the absorption of sugar so our insulin doesn’t peak and crash as much. Rather than cutting out breakfast pastries, focus on eating fruit and nut filled oatmeal. Instead of cutting out bread, add in whole grain, seedy bread. Adding in some fruits (just one to two servings per day, don’t go overboard), veggies, beans, and whole grains will provide fiber to keep you full and aid in colon health.
3. Opt for full fat, natural sugars, and non-diet sodas.
Be wary of products advertising low-fat, because they are often loaded with excess sugar. On the other hand, be wary of sugar free products because they may be loaded with artificial sweeteners (any artificial foods should make you weary). If you’re going to indulge in the occasional soda, chose the regular option rather than the diet option for the same reason. Diet soda contains aspartame, which may have some controversial side effects.
Ultimately, rather than putting your focus on cutting out sugar and fat, put the emphasis on adding in healthy fats and whole grains and fiber. If you do indulge in the occasional comfort food, then fully indulge and don’t half ass it. Just don’t fully indulge all the time.
Changing from a scarcity mindset to an abundance mindset can make all the difference in sticking to a healthy diet.