When I shifted to eating mostly fruits and vegetables, one of the things I noticed was that I had to eat bigger quantities of food. This was definitely a different mindset for me. It could mean eating a whole cantaloupe or a huge bowl of salad or five apples or oranges instead of just one.
The thing is, fruits and vegetables contain 80-90% water. And, they are high in dietary fiber. Fiber and water both bulk up the volume of food, but not the calories or the energy derived from consumption. When much of that volume is a zero-calorie component like fiber or water, that means you can eat more food but gain less weight.
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With Fruits & Veg, You Can Eat All You Want
If you compare the amount of strawberries, broccoli or oranges that contain one hundred calories to one hundred calories of chicken, fish or cheese, you'll see that the volume of fruits and vegetables is a lot bigger. So, it makes sense that one hundred calories of the plant foods will be more likely to fill you up while the same one hundred calories from animal or processed foods will leave you half empty.
That's why a whole food plant-based diet is great for people who like to eat. You can basically eat as much as you want. But, here's the thing. You have to tune into your body and let it tell you when it's had enough. And, it will. Eating intuitively is an innate thermostat that comes standard inside every one of us - and it is exactly the system that ultra-processed foods try to hijack to ensure that "you can never eat just one."
One of my biggest pet peeves is being hungry and thinking about food when I want to be productive. When I was making meat-based dishes the center of my meals, I always felt like I wanted something else between one meal and the next. Something sweet or just something... When I started eating more fruits and vegetables, that went away. Boom. When I was done, I was done. And, ready to focus on the next project.
Do You Struggle to Change Your Diet Even Though You Know it Can Improve Your Health and Your Life?
Whenever I set out to solve one of my health issues, I do the research and then define the habits, mindset, environment and resources I'll need to bring about the changes I want to see.
I've changed my diet several times and there have definitely been times I've struggled with it. But, when I shifted to eating more fruits and vegetables, it felt right to me. I felt lighter, more energetic, more upbeat and relaxed right from the start. It's not right for everyone, but if you want to make changes in that direction, here are some steps to consider.
- Commit to Change: Think deeply about how you want to change your eating and why. You'll need a purpose for changing that's important to you and you'll need a goal. You can't just wing it on diet change because it's a deeply personal activity that can be loaded with all sorts of history, emotions, associations, and habits.
- Create New Habits: Some eating habits are deeply ingrained. For example, maybe you eat certain foods out of routine or comfort. The brain’s reward system can also play a role—foods high in sugar, fat, or salt can trigger the release of dopamine, reinforcing the desire to eat them. When I was trying to build new habits, I read James Clear's book, Atomic Habits. He advocates for the idea that small, incremental changes can lead to big improvements over time. He provides a step-by-step guide that he created for himself to get his life back on track after a terrible accident. Reading that book was one of the best uses of my time last year. Do it.
- Think About the Long-term Goal: Chronic diseases develop over decades. While you feel full of vitality and completely healthy, taking your health for granted can be tempting. One study documents how the trajectory from having no chronic conditions to comorbidity (suffering from more than one) can advance. Most people progress to "at risk" in their late 30's, develop the first chronic condition in their 50's or 60's and then progress to complications in their 70's. Diet plays a crucial role in preventing chronic diseases, as it directly affects numerous physiological processes in the body.
- Overcome Perceived Sacrifice: You might feel that eating fruits and vegetables means giving up foods you enjoy. The way I did it was to find the freshest, most delicious fruits and vegetables, make salads and other dishes by learninig recipes from websites like this one and reframe the idea of healthy eating. Instead of not eating foods that were making me sick, I opened up a whole new world of amazing foods that I just hadn't been focused on. Believe me, the world of colorful and massively delicious foods is just outside your area of focus if you look for it.
- Choose Long-term Benefits vs Immediate Gratification: If you have prioritized feeling better and reducing your risk of chronic disease, this will be easier. I think back to when I felt sluggish, had poor digestion, and had cravings. I was so uncomfortable in my own skin back then. I know fruits and vegetables will help me think clearly, feel balanced and energized, and feel physically comfortable. That makes the choice of what types of foods to eat pretty easy.
- Acknowledge Emotional Attachments to Food: You may not think about it, but food is often tied to emotions—comfort, stress relief, celebration, or even boredom. You'll want to observe your behavior to identify if and when you are using food to cope with emotions because changing eating habits can feel like losing a coping mechanism that can make it difficult to switch to healthier alternatives, especially during stressful times.
- Refine your Inner Dialogue: When I started shifting my eating, there were days I just had to eat a favorite food or meal. Out of nowhere, the idea and urge would hit. I just let it be okay and over time, it happened less often. Be kind to yourself. Change is hard because you have to be deliberate and plan out your actions. Don't judge yourself negatively if your eating doesn't go as planned. Your body and your mind need time to adapt. Take a breath and get on with it.
- Environmental Influences: Food is everywhere and now social media makes it everywhere all the time. When you decide to commit to investing in yourself by choosing to eat healthy foods that make you feel and perform better, you'll be able to just let it pass by. The bigger obstacles to navigate are how "social norms" and the behavior of friends and family can try to influence your eating choices.
- Spend Time with People who Recognize Your Value: Because of different jobs and living situations, I have been surrounded by people who made fun of my healthy eating habits and tried to make me feel like I was not part of their circle because of it. Later, I realized that my healthy eating must have made them feel insecure about their own habits. That's when I realized I needed to find a different set of people. I needed to find people who also saw value in having a health agenda.
- Social Influences: The people you spend the most time with can have a profound impact on your behavior, habits, and mindset. This idea is rooted in psychology and social science, often referred to as the concept of social influence or the power of your social circle. Whether you realize it or not, the people around you shape how you think, act, and feel in subtle but powerful ways. If your friends regularly exercise, eat nutritious foods, and talk about conquering bigger goals, you are more likely to pick up similar habits, even if it’s subconscious. On the other hand, if you are surrounded by people who engage in unhealthy habits or negative self-talk, you may find it harder to stay motivated to make positive changes. Position yourself to be the best you.
The Power of Small Actionable Changes
Just making one tiny improvement each day will remind you of your long-term goals. Small changes compound over time and can lead to bigger results down the line. Even if you're not seeing changes right away, you're building momentrum and confidence that will motivate you to keep your focus. Here are a few of the actions I took early in my shift to eating more plant-based foods. Create an action list that works for you.
- Get clear on your health goals: Once you commit to your goals, whether they're related to weight, mood, or health, think through the actions and obstacles you navigate during each day and develop a plan. Make it easy. Just one little thing you'll do today that will drive you 1% closer to feeling great.
- Do your research: There are so many great books to read that will help you figure out the actions to take and why. A few that I recommend include:
- How Not to Die by Dr. Michael Greger
- Hooked: Food, Free Will, and How the Food Giants Exploit Our Addictions, by Michael Moss
- The Good Gut: Taking Control of Your Weight, Your Mood and Your Long Term Health, by Justin Sonnenburg
- Fiber Fueled: The Plant-based Gut Health Program for Losing Weight, Restoring Your Health and Optimizing Your Gut Microbiome, by Will Bulsiewicz, M.D.
- Try a fresh cold-pressed green juice: Green juices are a great start in the morning. Find out the why's and how's here. Or try carrot juice. Or apple, lime, red cabbage juice.
- Eat a salad: Make a quick salad for lunch and eat at least one piece of fruit every day. These are two easy steps to take that will help acclimate you to the lifestyle.
- Snack healthy: If you snack, reduce or eliminate packaged snack foods and try popping a good quality chemical-free popcorn at home. My sister swears by this air popper and believe me, if anyone knows popcorn, it's her.
- Reduce or eliminate artificial sweeteners: There are several key research studies that suggest a potential link between artificial sweeteners and microbiome dysbiosis (an imbalance of gut bacteria), which can lead to various health issues. Giving up artificial sweeteners improved my digestion so much that I wish I would have figured it out years ago. Do it and don't look back.
- Reduce or eliminate ultra-processed and packaged foods: Do I even have to tell you how much better you'll feel without these chemical-filled concoctions? Read Hooked: Food, Free Will, and How the Food Giants Exploit Our Addictions, by Michael Moss. It's a page turner. Or listen to it on Spotify.
The choices you make today will determine your vitality and longevity later. These really are words to live by. At least for me.
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