Healthy eating is a concept we hear often. How many times have you found yourself saying you should eat healthier? It seems to be something we all intend to do, so what is it that keeps healthy eating an intention?
Why do we rarely follow-up on our healthy eating plans?
Ultimately, the idea of healthy eating is fantastic. A fitter, healthier you that enjoys eating foods that are great for you, but in reality, there may be a few barriers that hold you back:
Barriers to Healthy Eating
Lack of Time
In our busy lives, cooking and preparing healthy meals can seem like a daunting task. Work, family, and other commitments can make finding the time to cook a challenge, and for those who may not feel so confident in the kitchen, cooking a meal can feel overwhelming.
Solutions:
Meal Planning: By planning your meals in advance, you can streamline your grocery shopping and cooking.
Batch Cooking: Preparing meals in bulk allows you to have a stockpile of healthy options ready to eat or reheat throughout the week. This saves time and effort on busy days.
Simple Recipes: Opt for quick and easy recipes that require minimal preparation and cooking time. Many online resources and cookbooks offer healthy meal ideas that are suitable for beginners.
Learn as You Go: Don’t be afraid to experiment and learn new cooking techniques. There are countless online tutorials and resources available to help you improve your skills.
Limited Knowledge
Many of us aren’t sure what constitutes a healthy diet or how to balance different food groups. Everyone’s nutritional needs are slightly different, depending on factors like age, gender, activity level, and health conditions. This can make it challenging to find a one-size-fits-all approach to healthy eating.
As we get older, physical changes mean that our nutritional needs change, so the healthy eating habits you followed when you were younger may have changed now that you are over 40.
An example of this is how many calories you need now you are over 40, compared to when you were 20. Let’s take a 6ft tall man, weighing 160lbs. At 20, he will have a basal metabolic rate of 1774 kcal per day, yet by the time he reaches 45, this will have reduced to 1649 kcal. He may also be less active which would further impact these numbers.
Solutions:
Learn about how many calories you need each day, based on your age, gender, height, and activity level. You can use one of the free calorie intake calculators online.
Learn about macros. Macros are the ratios of different types of food, such as protein, fat, and carbohydrate, that are best suited to our nutritional needs.
Be sure to eat plenty of vegetables and some fruit (be aware of the natural sugars in fruit), wholegrains and healthy fats to get a range of vitamins and minerals each day.
Consult with a registered dietitian or nutritionist, if you have any specific nutritional needs.
Emotional Eating
Turning to food for comfort, stress relief or even happiness can derail healthy eating habits. Emotional eating is a common behaviour that can be triggered by a variety of feelings, both positive and negative. Emotional eating can lead to overconsumption, as there is less attention paid to hunger cues. Furthermore, emotional eating can gravitate toward foods that are less nutritious, seeking comfort from sugary and fatty foods.
Emotional eating can also trigger feelings of guilt and shame, which can fuel a cycle of emotional eating.
Solutions:
Be aware of your triggers: keeping a food and mood journal can help you understand the relationship between your emotions and your eating patterns.
Find alternative and enjoyable activities that you can do to manage stress.
Practice self-care: finding time to relax and take care of your well-being.
Practice mindful eating: savour your food and enjoy it. Reconnect with your hunger cues and feelings of fullness.
Seek professional therapeutic support and advice to identify your triggers and to find healthier ways to cope with emotions.
Cost
We have all felt the effects of the cost of living crisis in recent years and often, healthy eating is considered a luxury that people can’t afford. Whilst it is true that some healthy food options can be more expensive than processed foods, it is still possible to eat healthy food on a budget.
Solutions:
Look for affordable, nutritious options: For example many supermarkets offer “wonky fruit and vegetable boxes” which are just as good as the more expensive alternatives, just not as pretty.
Go for frozen foods: Frozen vegetable and fruits can be cheaper and more nutritious than their fresh counterparts because they are frozen at source, locking in those nutrients. There is less waste too.
Trim the fat: Some of the more expensive “lean meats” are so because the fat has been trimmed for you. Opt for a cheaper cut and trim the fat yourself.
Cook and freeze: Food can go a long way if you bulk with vegetables and healthy low-cost carbohydrates. Cooking in bulk means that you can freeze leftovers for another meal.
Use food to the max: Reduce food waste and make food go further by making the most of the food you have. For example, use leftovers from a roast chicken to make a curry during the week and then boil those bones to make nutritious stock for a delicious soup for lunch.
Lack of Motivation
Maintaining a healthy diet can be challenging, especially when immediate results aren’t apparent. The journey towards a healthier lifestyle often requires patience, as it may take time to see physical changes. Additionally, boredom with repetitive meal plans and a lack of enjoyment in the food can dampen motivation. Minor setbacks, stress, or fatigue can also derail healthy eating habits, making it easier to revert to familiar, less nutritious choices.
Solutions:
Set realistic goals, track your progress, and reward yourself for your achievements.
Focus on how you feel too, healthy eating can help increase energy levels and make you feel better.
Use herbs and spices to make food interesting and don’t be afraid to try new recipes.
Be kind to yourself if you have a minor setback. Allow yourself some treats now and again and try to keep a stock of food ready in the freezer for days when you feel too tired to cook.
Social Pressures
Social gatherings and dining out can make it difficult to stick to healthy eating habits. Temptation can be high when eating out and it can be difficult to stick to the healthy options on the menu. Additionally, portion sizes can be bigger and drinking alcohol on an evening out can also influence your choices, as well as add to the calorie count.
Social pressure can also influence your eating patterns at home, family members may not like or want the same foods as you and it can be difficult to resist the temptation of going along with the same meal as everyone else. It’s also pretty hard when the family want to order take out.
Solutions:
- Be mindful of your choices and make healthy substitutions when possible.
- Healthy eating is about balance, it is ok to have a less nutritious meal every now and again. Build social gatherings into your overall plan so that every now and again, you give yourself permission to enjoy these.
- Ask your family and friends for support. People tend to want to help when you ask for it, and they may even join you in some of your healthy meals.
Taste Preferences
Some healthy foods may not taste as appealing as unhealthy options. The way food is prepared and presented can have a huge impact on sticking to a healthier eating plan. Many unhealthy foods are highly processed and loaded with artificial flavors and sweeteners, making them incredibly palatable. In contrast, healthier options like fruits, vegetables, and whole grains can sometimes seem bland or unappetising.
Solutions:
- Experiment with flavors: Try different cooking methods, seasonings, and sauces to enhance the taste of healthy foods.
- Combine flavors: Pair healthy ingredients with complementary flavors to create delicious and satisfying dishes.
- Gradually reduce unhealthy tastes: Gradually decrease your intake of sugary and salty foods to give your taste buds time to adjust.
- Focus on presentation: Make your healthy meals visually appealing to stimulate your appetite.
- Don’t be afraid to try new foods: Step out of your comfort zone and explore different ingredients.
Over 40 and Eating Healthy: Common Challenges
- Age-related changes in taste: As we age, our taste buds can change, making certain foods less appealing or more sensitive.
- Digestive issues: Many people over 40 experience digestive problems like acid reflux, constipation, or bloating, which can make it difficult to maintain a healthy diet.
- Medications: Certain medications can affect appetite, digestion, or nutrient absorption.
- Chronic health conditions: Conditions like diabetes, heart disease, or arthritis may require dietary restrictions or modifications.
- Loss of independence: Mobility issues or difficulty preparing meals can make it challenging to eat healthy.
- Social isolation: Loneliness or a lack of social support can make it difficult to maintain healthy eating habits.
Overcoming these barriers may require adjustments to your diet, lifestyle, or medical treatment plan. Consulting with a healthcare professional or registered dietitian can provide personalised guidance and support.
Tips for Successful Healthy Eating
Once you’ve identified and addressed the barriers to healthy eating, you can implement the following strategies to make it a sustainable part of your lifestyle:
Set Realistic Goals
Start small and focus on one change at a time. Avoid feeling overwhelmed by drastic overhauls. Gradually introduce new healthy habits into your routine, allowing yourself time to adjust and build confidence. This incremental approach will make the transition to healthier eating more manageable and enjoyable.
Plan Ahead
Planning your meals and shopping list will reduce the risk of you making impulse buys and in turn may also help you save money by buying only what you need. It also keeps temptation out of your fridge and cupboards, setting you up for success.
Preparing snacks and meals in advance will also help you have healthy options readily available.
Make Healthy Substitutions
Begin by swapping less healthy ingredients with more nutritious alternatives for example, why not try brown rice or pasta, wholegrain bread or popcorn for snacking? Experiment with different flavours and try new foods to discover healthier alternatives that you enjoy.
Mindful Eating
Taking the time to savour your food and experience the smell and taste brings greater enjoyment to eating. Slow down your pace when eating and avoid distractions such as television when you eat meals. Pay attention to when you feel full and stop eating to avoid overeating. Equally, try to recognise when you feel hungry to realign with your natural eating patterns.
Stay Hydrated
Feelings of hunger can be easily confused with thirst. Staying hydrated can help control your appetite and is crucial in aiding digestion, as well as your overall health.
Seek Support
Let friends and family know about your healthy eating goals and ask them for support. You may also find greater motivation in following a new healthy eating plan with others, this may be a friend or you could join a support group. If you are having difficulty with dietary concerns or weight management, you can seek support from your GP or health professional.
Be Kind to Yourself
Celebrate your successes, no matter how small and give yourself a pat on the back for making healthier choices. Remember healthy eating is about balance and it is ok to have a less healthy option now and again. Part of being healthy is about your mental wellbeing too, so it is important that you enjoy your healthy food, and a treat every now and again.
By following these tips and staying committed to your goals, you can make healthy eating a lifelong habit and enjoy the benefits for your physical and mental well-being.
Remember, if you have any health concerns, always consult a healthcare professional before making any significant changes to your diet.