What role does mindset play in the dietary choices we make, and in turn, how healthy we are? Here’s an example. It’s a beautiful Sunday morning, the sun is shining, and you’re enjoying brunch with your best friend at a charming little café. You chat as the aroma of freshly cooked bacon fills your nostrils.
As you catch up on the news, you glance at the menu, and your eyes immediately dart to the decadent Belgian waffles topped with whipped cream and drizzled with rich chocolate sauce. Your senses are further awakened!
But then, that nagging voice in your head interrupts. You scold yourself for even considering such an indulgent treat. “You should order the egg white omelet with spinach,” it whispers. “That’s the healthy choice. Waffles are bad for you!” We’ve all been there, caught in that internal tug-of-war between what we crave and what we feel we “should” eat.
But what if you flipped the script and spoke to yourself in gentler terms? Rather than viewing healthy eating as a punishment or a restriction, you saw it as an opportunity to nourish your body and delight your senses.
According to research, if we reframe healthy eating not as a joyless obligation but as an indulgent treat for our taste buds and souls, we see food differently. We make smarter food choices overall and enjoy what we eat more too. Studies show that our beliefs about food have a profound impact on our eating habits.
For example, if you see eating a plate of vegetables as a restrictive chore you “have to eat,” you’ll enjoy them less and will be less likely to choose them in the future. When you see a plate of veggies as an indulgent and enjoyable experience, your mindset changes and eating becomes a more positive undertaking.
Healthy Eating: Pleasure or Punishment?
Ask yourself what eating healthily means to you. If it conjures up a picture of restriction and joyless eating, a plate of soggy vegetables with no flavor, you’re less likely to be on board with it long term. What does science say?
In one experiment, the researchers worked with a group of teachers to develop a nutrition curriculum that emphasized the appealing, flavorful aspects of healthy foods. Students in this “healthy-eating-is-enjoyable” program consumed 39% more vegetables and 27% more fruits compared to those in a standard “healthy-eating-is-important” class..
Another study found that when people sipped a milkshake they believed was an indulgent treat, their bodies had a much steeper decline in ghrelin, a hunger-stimulating hormone, compared to when they thought the same shake was a “sensible” choice – even though the nutrient content was identical.
Ghrelin is an appetite hormone that goes down when you’ve eaten a meal and are no longer hungry but skyrockets when your hunger level climbs. So, the participants felt hungrier sooner when they thought they were drinking a “healthy” milkshake, even though the milkshake was the same.
What does this mean? The study provides compelling evidence that mindset can influence your body’s physiological response to food, even if the calorie content is the same.
The key to silencing your internal critic is to reframe how you look at healthy eating. Rather than seeing it as a task or obligation, shift the narrative from a “food as health” mentality to a “food as well-being” paradigm and give it a “pleasure” connotation.
Harnessing the Power of Mindset for Healthy Eating
Now for the practical applications. Our mindsets are a powerful lens that filters our choices and how much we enjoy them. Changing your beliefs from “should eat” to “want to eat” could make all the difference. How can you change your mindset about healthy food not being as appetizing?
Focus on Flavor:
- Branch out into other cuisines – Indian curries, Thai stir-fries, or Mediterranean-style salads. Seek out new recipes using healthy ingredients you don’t normally use.
- Can’t break the sugar habits? Choose naturally sweet recipes like roasted sweet potatoes or cinnamon-dusted apples to satisfy a sweet tooth without added sugar.
- Add a pop of tangy flavor by squeezing lime or lemon juice on sweet or savory dishes.
- Intensify the flavor and natural sweetness of veggies by roasting or grilling them.
- Invest in bottles of flavored vinegar and oils to drizzle on veggies and other healthy food for extra flavor and appeal.
Presentation Matters:
- Turn your plate into a work of art. Arrange colorful, healthy foods on your plate to create a beautiful arrangement that appeals to the eye. When the food on your plate is more appealing to your eyes, a meal feels more indulgent.
- Design a calm environment for enjoying a meal that’s free of noise and distractions. Play soft music in the background.
- Invest in nice plates and bowls – eating off a pretty plate can make healthy food feel more special.
- Add extra touches to your food. How about edible flowers to brighten up your plate and add extra nutrients and antioxidants.
Reframe Your Mindset:
- Think of healthy food as nourishing your body, not depriving it.
- View healthy eating as an investment in your health and well-being, not a punishment.
- Think about how healthy food choices make you feel more energetic.
- Keep a food journal and document how you feel when you eat healthy foods.
Get Creative in the Kitchen:
- Supercharge your favorite indulgent recipes with healthier substitutes that still taste delicious.
- Vary the textures, aromas, and colors of healthy foods. Add flavorful spices. (more antioxidants too)
- Make healthy snacks fun – try veggie sticks with homemade hummus or yogurt parfaits with berries and granola.
Buddy Up:
- Cook with friends or family who share your healthy eating goals.
- Support each other in finding delicious and nutritious options.
- Share recipes and healthy food experiences with others.
- Join healthy recipes forums where you can talk to others who share your goals.
Ready to get started? Shifting your mindset is a way to make the pursuit of healthy living feel more like an indulgence than a chore. Simple mindset shifts can unlock a world of delicious, stress-busting wellness.
References:
- Yeager DS, Bryan CJ, Gross JJ, et al. A synergistic mindsets intervention protects adolescents from stress. Nature. 2022;607(7919):512-520. doi:https://doi.org/10.1038/s41586-022-04907-7
- Schreiber C, Marijke Schotanus-Dijkstra. Enhancing mental wellbeing by changing mindsets? Results from two randomized controlled trials. BMC psychology. 2024;12(1). doi:https://doi.org/10.1186/s40359-023-01470-2.
- Can Mindset Training Reduce Student Stress? Psychiatry.org. Published 2024. Accessed May 4, 2024. https://www.psychiatry.org/news-room/apa-blogs/can-mindset-training-reduce-student-stress
- Crum AJ, Corbin WR, Brownell KD, Salovey P. Mind over milkshakes: Mindsets, not just nutrients, determine ghrelin response. Health Psychology. 2011;30(4):424-429. doi:https://doi.org/10.1037/a0023467m
- “Embrace a healthy mindset for eating – Mayo Clinic Health System.” 22 Nov. 2022, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/embrace-a-healthy-mindset-for-eating-no-matter-the-occasion.
- Donaldson V. Mind Over Milkshakes Matters! | Regenerative Medicine Center – Dr. Valerie Donaldson MD Pittsburgh, Pennsylvania PA. Regenerativemc.com. Published February 17, 2022. Accessed May 18, 2024. https://regenerativemc.com/mind-over-milkshakes-matters/
- Crum AJ, Corbin WR, Brownell KD, Salovey P. Mind over milkshakes: Mindsets, not just nutrients, determine ghrelin response. Health Psychology. 2011;30(4):424-429. doi:https://doi.org/10.1037/a0023467.
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