How to manage the food environment

What are we up against, and what do we do about it?! Let's take a deep dive into the ins and outs below.

Research highlights that the modern environment—more so than biological or genetic factors—plays a significant role by reducing individuals’ ability to regulate their food choices. How does the food environment impact decision-making, and how can we navigate it effectively?

Mega Marketing

Food advertising leverages visual appeal, expectations of tastiness, and perceived value to influence choices. But rest assured... Recognizing how these advertisements target brain reward centres can empower you to resist. By simply questioning the true quality, cost, and nutritional value of ultra-processed foods, you can reduce their appeal.

Note how you truly feel before, during and after eating, with curiosity. Compare it to how you feel after eating whole foods. Do the foods deliver you true satisfaction? If so, great! Then one treat/meal/snack should be adequate and there's nothing wrong with that.

However, if not - why not? With awareness, practice and experience, marketing tactics can become less effective, enabling you to prioritize healthier options without feeling deprived.

Practice Self-Compassion

Constant self-criticism over food choices can lead to frustration and guilt, making it harder to overcome environmental temptations.

Understanding that humans are biologically wired to seek calorie-dense foods for survival can help shift the blame from personal failure to environmental influence. Instead of harsh self-talk (“How could I be tempted by this? I’m a failure!”), try compassionate dialogue (“I see why this food appeals to me—it looks great, and I understand my reaction.”).

A kind, honest approach can ease negative emotions and emotional eating responses. Try opting for a healthier snack first and reassessing cravings afterward.

Manage Social Scenarios

While whole, unprocessed foods are ideal, real-world situations often challenge this goal. Social gatherings or restaurant meals might require flexibility and acceptance of imperfection.

One practical guideline is the plate method: aim to fill half your plate with vegetables or salad to balance larger portions of calorie-dense foods. If the meal is overly rich, consider sharing it or adding protein and vegetable sides to improve satiety and nutrition. This approach preserves your dietary principles without sacrificing the experience.

Re-evaluate the Home Environment

Though external cues can influence eating habits, your home environment is one space where you have make a significant impact.

• Out of Sight, Out of Mind: Store tempting foods out of reach or in less visible spots, such as high shelves or the back of the fridge. This simple adjustment can reduce exposure to food cues and make indulgence far less likely.

  
  

• Rethink Guest Snacks: Keeping treats for others can backfire. Consider, finding alternatives that align with your dietary goals. Your guests may appreciate these healthier options too!

  
  

• Remove Temptation: If you have no control over foods in the home, ask housemates to store their snacks separately or consider fail-safe options like a lockable box. This can provide stability for some during challenging periods such as binge earing recovery.

  
  

  

  
  

The environment can make maintaining healthy habits challenging, but with awareness and acceptance, you can work with it rather than against it. By “de-cueing” your surroundings and adopting self-compassion, you can interrupt negative behaviour cycles and discover a more mindful approach to food choices.

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Article by MyNutrifit Health Coaches

References

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[6] Brunstrom, J.M. and Cheon, B.K., 2018. Do humans still forage in an obesogenic environment? Mechanisms and implications for weight maintenance. Physiology & Behavior, 193, pp.261-267.

[7] Harris, J.L., Yokum, S. and Fleming-Milici, F., 2021. Hooked on junk: Emerging evidence on how food marketing affects adolescents’ diets and long-term health. Current addiction reports, 8(1), pp.19-27.

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