One ongoing theme of Five Alive is when you want to make improvements, start with small steps because small, smart actions compound over time and create big changes. When it comes to eating more healthfully, I have seen dramatic changes in my own home. My plate today looks nothing like my plate from 5, 10, 15 years ago. Sure, some of that may be taste, new foods that are available, but many changes became a habit after frequent small movements forward.
Research shows that two behaviors are necessary for weight loss success: 1)Yep, small changes over time and 2) writing down or logging what you eat. I have done a lot of that over my lifetime and not just for weight loss, but for ongoing improvement of my health. However, another method works for me. It’s less tedious and it’s more fun – and that is to make a food photo album.
We all take selfies. And, if “we are what we eat”, doesn’t it then hold true that our food reflects us. So, taking pictures of what we eat is really like taking selfies, right?
Step 1
What does your plate look like now? Start taking some pictures of your plate when you eat. Don’t count calories. Don’t measure servings. Simply photograph what you eat at home or when you order out. I recommend that you do this for one week and then look back at your photos. Also, take picture of your food storage – the inside of your refrigerator, freezer, and pantry.
Step 2
Now look at and review the photos of your snacks, meals and food storage and take some general notes.
• How large is your plate?
• What are your portion sizes?
• Is there a lot of meat?
• How much fruit is there?
• What type of vegetables do you prefer?
• What color foods do you eat?
• What else do you see?
• Are you surprised by anything?
Are there any conclusions you can develop from stepping back and looking at your plate and refrigerator, for example? Try to be neutral and non-judgmental. Give yourself permission to observe.
Step 3
Jot down a few changes you’d like to make; that is, what would you like your plate to look like? Keep the list simple – less than 5 items you’d like to improve. Once done, select one item to tweak, whether it’s the easiest or the toughest is not the point, just start with one item and begin to make adjustments to what you put, or don’t put, on your plate.
(After a friend read my book, she gave me an example of something that hit home to her. Her first goal was to start using more plates! Hey, when you pick up food, take-out or drive-thru, they don’t come with plates.). My goals always seem to relate to eating more fruits and veggies, for example.
Since you’re already taking photos in life, keep the food project going – make some adjustments of what you’re consuming, take a photo and keep the cycle going. You will be amazed after a month or two how your eating habits will evolve. And, if you don’t believe it, just go back to the photos!
Surprise Payoff: Even if you don’t need to lose weight, you’ll begin to eat more healthfully if you record what you consume. Solely by paying attention, you’ll make small and subtle improvements which will make you feel better.
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