Hungry for change? Six simple ways to ditch bad eating habits

The food industry has formulated fortified foods for key eating occasions. [iStockphoto]

We make over 200 food choices every day, which makes it easy to fall into bad eating habits. According to the World Health Organization (WHO), unhealthy diets and poor nutrition are major accelerators of chronic diseases worldwide.

Non-communicable diseases (NCDs) like heart disease, stroke, diabetes and certain cancers are responsible for nearly 70 per cent of all global deaths annually. Obesity, an effect of bad eating and lifestyle habits, affects over 1.9 billion adults worldwide, with more than 650 million classified as corpulent. But by adopting healthier eating habits, individuals can significantly reduce their risk of these chronic diseases and improve overall public health. Here are some of the habits that can assure you of a cleaner, leaner and healthier diet.

Clean your kitchen

A cluttered, messy kitchen can cause people to eat 40 per cent more than those in neat, tidy kitchens. According to the Environment and Behaviour Journal, people in messy kitchens consumed twice as many calories from snacks compared to those in organised cooking spaces.

Highlight fruits and vegetables

Replace sweets and snacks with fruits and vegetables to increase the likelihood of a healthy snack by 20 per cent. Behavioural research supports that the convenience and visibility of healthy foods can positively influence eating habits.

Banish boredom

Boredom and depression often lead to reaching for ‘guilty pleasures.’ Instead of making poor food choices, take a walk, do a few callisthenics or take a few deep breaths. Emotional eating is a common response to boredom and negative emotions, and finding alternative activities can help mitigate this.

Change your plate size

Using smaller plates and bowls can lower the amount of food consumed by 22 per cent. The Journal of the Association for Consumer Research shows that smaller plates can help reduce portion sizes and calorie intake.

Cook at home

People who cook at home typically consume 200 fewer calories per day than those who eat out. Studies have shown that home-cooked meals are generally healthier, with less sugar, fat and calories. This also helps you make healthier choices on those occasions when you do eat out.

Get more sleep

The less sleep we get, the less resistance we have to unhealthy food cravings, which can derail our efforts to eat healthfully. Sleep deprivation is linked to increased hunger and preference for high-calorie foods, as noted by research published in the journal Sleep. So, take a snooze when need be, and sleep deep as much as you can.