How to Optimize Your Environment for Healthy Eating
Our environment shapes our food decisions more than we realize. When we have a healthy food environment, it requires less willpower to make healthy food choices. This makes it naturally easier to reach your health goals. Optimizing your environment with a few small changes can make a big difference. This article covers 5 dietitian-approved steps to optimize your environment for healthy eating.
5 Steps to Optimize Your Environment
1. Make the healthy choice obvious
- Place chopped veggies and fruit at the front of the fridge
- Put healthier snacks at the front of the pantry so you see it first
- Use clear containers for healthy food
- Make a habit to carry a water bottle with you at all times
- Keep a fruit bowl instead of a cookie jar on the counter
2. Make the less nutritious choice inconvenient
- Store processed snacks in the back of the pantry or up high out of eyesight
- Keep treats in opaque containers (make them the less obvious choice)
- If you have a food you tend to overeat, keep it out of the house and enjoy it as a treat you go out for occasionally instead
3. Prepare ahead of time
- Wash and chop fruits and veggies ahead of time for quick snacking
- Batch cook proteins, carbs, and veggies and store them in containers to be able to throw a meal together quickly
- Keep healthy snacks at home for busy days
4. Pack snacks
- Also keep healthy, non-perishable snacks for when you’re on-the-go like at work, in the car, or in your bag
- This prevents you from unplanned eating out or vending machine snacks
- Nuts, dried fruit, meat sticks, and protein bars are all great options
- If you’re looking for more snack ideas, check out these articles:
5. Progress, not perfection
- The goal is balance, not restriction
- It’s fine to keep treats in the house
- Aim to make the healthy choice 80-90% of the time; what we do consistently will have the biggest impact on our health
- Allowing yourself to enjoy fun foods 10-20% of the time makes it sustainable
These small environmental changes can lead to big outcomes by building healthier habits. Start with 1-2 small changes and see what a difference it makes. I hope this helps you create an environment that supports your goals. Leave a comment below with one change you’re going to try!
