A Healthy Diet - What Drives Our Food Choices

Are You Stuck?

     I posted this question on Facebook a week ago: "Friends: what are your challenges with choosing the right foods?" Two very common responses were 1) lack of time and 2) cost. What is yours? I would really like to know. Everyone is different. In the lack of time category, it is easier to go through the drive through, or pick up a bag of chips and a sugary drink, or a Starbucks for that matter. But...are we just talking about lack of time here? NO! We are talking lack of nutrients my friends! That is more scary to me than the lack of time. What is in that meal you just bought? The cost thing I totally get as I have raised a family, and while it can be challenging, it is doable to feed a family quickly, on the go and on the cheap!
     In today's fast paced world, it is really easy to get caught up in the rush to eat out and eat fast food. But I am here to tell you that by the time you drive (even if it's on the way), spend the money (which is probably more than you'd spend buying the groceries) and the waiting in the drive through or restaurant and to get your meal, you could have made a delicious home cooked meal. 
     Granted, it takes a little bit of thought and preparation. I plan menus and a grocery list, which I actually like to do, maybe that makes me a weirdo, I don't know. This helps me to watch my budget. Now, I am not one to buy all organic, and if you are, then you do have more of a financial challenge than I do, but I hope that this helps you as well. I also plan on what stores I am going to for sales. In today's world, we have the Dollar Store, the 99 cent Store, Canned Grocery Outlets and Farmer's Markets as well as many, many options for grocery stores and in some areas, food co-ops and community gardens. I love the fact that the 99 cent store offers fresh produce here where I live, with fresh deliveries every Tuesday, Thursday and Saturday. Buying a head of cauliflower for $.99 cents vs. $1.99/lb is a very good deal! However, buying frozen is a great option as it is picked more ripe than when being sold in the grocery stores and contains all the nutrients as fresh, raw does. Compare prices my friends and go for the one that is cheapest. Our store ads come out between Monday and Tuesday, so I like to compare prices. If I am looking for skinless, boneless chicken breast, I find 9 out of 10 times Trader Joe's is the cheapest and best. Same for their frozen fish, unless you buy it at the Canned Grocery Outlet, but word of caution: the pieces of fish are smaller and you have to make double. 
     One of my problems is that I get cravings for mostly salty snacks like chips and popcorn. Once in a great while a Cappuccino Blast from Baskin Robbins, and those are very difficult for me to fend off. What do I do? If I am planning to go rogue, I will get the smallest available serving, this satisfies my craving and I can move on. And, this is important... I don't do it every day! Once in a great while as a treat. 

What if you crave things everyday?

     With all the over-abundance and availability of food, food can be an addiction, eating purely for pleasure instead of for what it is intended, to fuel our bodies. In a study conducted by Yale, it was found that "For example, food craving has been linked to body mass index and consumption of multiple types of foods (sweet,high-fat, carbohydrate/starches, and fast food) in community-dwelling individuals and to various non-clinical and clinical study groups of individuals following dietary restrictions. Food cravings may also discriminate between successful and unsuccessful dieters. Environmental factors like stress may induce food cravings and influence eating behaviors, and such effects may be particularly relevant to women." (Potenza, Grilo, Imperatori, & Grosshans, 2014, p. 2) Even the media has control over what we crave, just think about all those food commercials! No, really don't.

But seriously, it can be difficult to gain control over cravings or eating habits. Trying to make healthy swaps can be a bit challenging as what we are swapping for is not the same flavor to quickly satisfy us. I think this link is very useful and offers great tips on how to stop and replace your cravings, click here: 10 Ways to Outsmart Your Food Cravings. I hope you find this useful. 

Social Settings: 

     It is easy to get caught up in a group of friends and go off track. However, be the first to order! Then your friends will follow you instead of you following them. This is a true story: I was at a networking lunch at a pasta restaurant and I am not eating pasta, so I looked at their salads and most of them were unhealthy so I took the least unhealthy option and asked the server for a Caesar Salad, add boneless, skinless broiled chicken breast, no croutons and dressing on the side. The lady next to me, whom I had never met, told the server she would have the same, and then told me that was a great idea. Her and I are now friends. Be the leader of the pack! 

References: 

Carson, C. (2010, July 26). 10 Ways to Outsmart Food Cravings. Basil & Spice. 

Potenza, M. N., Grilo, C. M., Imperatori, C., & Grosshans, M. (2014). How relevant is food craving to obesity and its treatment?. Frontiers In Psychiatry, 51-5. doi:10.3389/fpsyt.2014.00164