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Developing healthy eating habits is a huge component of living a healthier life altogether, but it can be hard to tell which habits are helping you and which are hurting you. With so much conflicting diet advice out there, your best bet might be speaking to your doctor or nutritionist about your individual needs.
However, if you want a simple plan to start implementing–or some starting questions to ask them–here are 5 eating habits you should be avoiding, according to health experts.
Too Much Takeout
Takeout can be a smart way to switch up your food routine while also supporting local restaurants; plus, it's a lot safer than dining in a restaurant right now. That does not necessarily mean it's a good eating habit to start, however.
According to Women's Health Magazine, "Previous research has found that restaurant meals typically contain two to three times the calories you should be taking in at each meal."
With that in mind, if you order takeout and finish your meal, you could be eating more than your body needs. So it's a good idea to keep your takeout orders in moderation--or at least focus on ordering healthier foods.
Mindless Eating
Cornell University food psychologist Brian Wansink, PhD, coined the phrase mindless eating to describe subconscious eating habits.
Heathline explains, "On average, you make more than 200 decisions about food each day — but you’re only aware of a small fraction of them. The rest are performed by your unconscious mind and can lead to mindless eating, which may cause you to overeat, promoting weight gain."
Paying closer attention to your eating habits--and trying to emulate intuitive eating--is one way to help break this habit. Another strategy, according to Wansink, is to start using smaller plates, which can help your brain recognize when you are actually full.
Drinking Too Many Liquid Calories
Drinking sugary beverages like soda or specialty coffee drinks can add up without you realizing it--and they definitely don't help you have a healthier diet. With that in mind, it's important to keep these drinks reserved as special treats, and focus primarily on staying hydrated with water.
According to Healthline, "It’s easy to forget that calories from soda, juices and other sugar-sweetened beverages count! Sip on calorie-free beverages like water, unsweetened teas and seltzers in place of the high calorie drinks."
Skipping Breakfast
If you're in the habit of skipping breakfast, it's a good idea to change that.
Christina Towle, certified clinical nutritionist and founder of Hudson Valley Nutrition, explains, "If you skip breakfast, you're setting yourself up for an energy crash later in the day that will prime you to overeat."
Instead, get in the routine of eating a filling breakfast--like oatmeal--that will keep you satisfied until lunch.
Eating Too Fast
Eating too fast is a bad habit you should try to break.
Krista Jensema, MS, RD, CSP, LDN, explains, "Eating too fast is especially common when we are very hungry. This often leads to overeating and can sometimes cause gastrointestinal reflux. Practice mindful eating by counting your chews to 20, taking a sip of water between bits, and limiting distractions when eating."
