Most of us have good intentions when it comes to healthy eating, but often things do not go as planned and we find even the best of intentions go out the window. Several key obstacles have been identified that foil our plans for healthy eating. Not surprisingly many of these factors are interlinked.
Stress Eating is thought to be suppressed during stress due to the effects of corticotrophin releasing hormone. This can result in insufficient nutrients being consumed. Eating is then increased once stress levels decline due to residual cortisol levels stimulating the appetite. This can result in over-eating – often high energy sweet or fatty foods.
Time One of the most common causes of short-term stress is time restraints, which put a strain on other aspects of our lives. Often we work long hours and have family and other time commitments. Studies have shown that those short on time tend to eat meals high in energy (kilojoules) and poor in nutrition with higher levels of saturated fats, added sugars and alcohol. These meals tend to be takeaways or convenience foods.
Hunger By going without food, either due to dieting or stress, we end up feeling hungry. Once hungry it is harder to make good food choices and we tend to grab the quickest most convenient foods. These tend to be high in energy (kilojoules) and poor in nutrition with high levels of saturated fats and added sugars.
Restrained eatingRestrained eating is the term used for individuals who are dieting. Surprisingly studies have shown that restrained eaters eat more under stress, (whereas unrestrained eaters eat less), and the foods they tend to choose are sweet and fatty. It is unclear why there is a difference between the two groups but is possibly due to previous experiences linking high energy food to happy times.
Emotional eatingThe quantity and types of food we eat can be in response to emotions. Poor food choices can be made in times of boredom, depression, anxiety or even when out having an enjoyable evening with family or friends.
Night eatingNight eating syndrome is an eating disorder where individuals will experience insomnia and get up to eat once awake. In extreme cases up to 50% of an individual’s energy intake can be during the hours of 8pm to 6am. Poor food choices are made due to the convenience of eating snack type foods that are readily available, and the lack of full awareness of what is happening.
Things we can do:Remember to eat at mealtimes. Often we will skip lunch and then have a huge meal to make up for it. This tends to result in larger more energy dense meals being consumed.
Prepare food to take with you to ensure you eat a healthy lunch and snacks.
Pre-cook meals on days you have time and freeze them to pull out and eat when you are short on time.
Keep on hand snacks packed full of nutrients, such as fruit and vegetables. Click here for more snack ideas
Plan your meals in advance. By insuring you have the ingredients at home it does not take long to whip up a healthy meal. Often it can take longer to drive to the takeaways and back.
Always eat breakfast. This fills you up for the morning and many breakfast options, such as wholegrain cereals, are high in nutrients and provide a good % of your daily requirements.
If reducing food intake for weight loss ensure you are still eating the right foods to provide you with all the nutrients you need to live a healthy life. Click here for tips.
Keep a food diary to help keep track of what you have eaten. Click here for diary and here for article
If you believe you have a night eating problem speak to a health professional.