Crowding Out: A Positive Approach to Eating Healthier Without Restriction

PodcastNutrition

Nov 18

Written By Lia Chiccehitto

Episode 17 of the Two-Minute Wellness Podcast | Crowding Out: A Positive Approach to Eating Healthier Without Restriction

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Transcript

So today I want to chat about something I like to call crowding out, which is essentially just another way to approach healthy eating. And it's when you think about all the things that you can add into your diet that will eventually crowd out the things that you're trying to eat a little bit less of.

It's focusing on the satisfying, nutritious foods that you want to start eating more of, instead of focusing on restricting or removing the things you want to eat less of. Which I think, honestly, is just a more enjoyable and sustainable way to approach healthy eating!

It's kind of like when someone tells you, you know, no one tells you this in real life, but the like saying where you say, okay, don't think about a pink elephant. And now all you can think about is a pink elephant. It's kind of similar here. If I say, I don't want to eat candy at 2:00 p.m. at work, all I'm going to think about is eating candy at 2:00 p.m. at work.

Instead, let's focus on adding in more satisfying things to your breakfast and your lunch so you're not craving candy at 2:00 PM.

What that might look like is a lot of times adding protein and fats to carbohydrate-heavy meals so that you're feeling more satisfied. Also, fats add flavor, so you're feeling satisfied physically, but also your food is more flavorful and you're feeling more satisfied overall with your meal. So that might make a big difference for you.

But, to circle back to what crowding out is, instead of focusing on not eating the unhealthy snack at 2:00, you're focusing more on what you can add to your lunch, which is in my opinion, a way more fun way to think about changing your diet and eating healthier.

So try this. If that was an example that resonated with you, and you're drawn to the candy bowl at the office every afternoon, take a look at your breakfast and your lunch and see what you can add to those meals to make them more complete. And when I say complete, that means they have carbohydrates (fiber-rich carbohydrates, preferably) healthy fats, and proteins. And see how you feel, see how that works for you this week.

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