How our environment impacts nutrition
Our choice of what, when and how to eat impacts our nutrition. Our environment, which includes who we eat with, where we eat, our exposure to marketing, long formed habits from our environemnt, our access to healthy food, and the price of food, all influence our nutrition choices.
When we understand these factors, we are better prepared to make changes and decisions around our food choices. We cannot separate our environment from our food choices, but we can understand them and adjust to improve our choices.
How we behave in some situations affects our food choices.
For example, when we are at social or family gatherings we may have habits to eat or drink in a specific way. At family gatherings there may be expectations for example of eating large quantities or cleaning our plate which can result in overeating.
Developing strategies for these situations is something to navigate and part of a weight management plan.
Impulse management
Some of us find it difficult to manage temptation. This is where we need to know ourselves and set ourselves up for success. Discretionary items are ok, but you may need to take steps such as moving them out of sight, or not having them in the house at all if they trigger binge eating.
Environmental factors
- Lifestyle
- Family dynamics
- Package and portion sizes
- Visual cues
- Impulse marketing
- Serving aids
- Food variety
- Atmosphere
- Social events
- Distractions
- Food prices
- Convenience
A small note on the cost of healthy food
On the outside we may view healthy food to be expensive, but we rarely consider the financial cost of not eating healthily. The cost of a doctors visit or time off work, can add up.
Also many discretionary items are hugely expensive for what little nutrition they provide. Choosing water and an apple are good economic choices and there are ways to be healthier on a budget.
Meal planning and avoiding takeout foods will help keep the prices down for the whole family.
How to better manage environmental factors to manage weight
Make small manageable changes to avoid overwhelm on your weight management journey
- Practice mindful eating away from distractions. eg. tv watching.
- Learn your behaviours and make plans.
- Manage impulses with strategies such as moving temptation items out of sight.
- Develop strategies to deal with busy lifestyles, eg. meal prepping, and healthy takeaway options.
- Create rules to support forming new habits eg. one alcoholic drink at a social event, or better yet soda water in a fancy glass.
- eat before attending events that are likely to have less healthy food.
- Avoid stockpiling food as this can lead to increased consumption.
- Take a healthy snack and water with you to navigate the temptation of seeing tempting treats.
- Avoid going grocery shopping while hungry.
- Realise that a packet size doesn’t need to be your portion size.
- At social events or with family, be mindful of your portion size. When we eat with others we tend to eat more.
- Have strategies to combat comments about what you are eating.
References
Wansink, B. (2004). Environmental factors that increase the food intake and consumption volume of unknowing consumers. Annual Review of Nutrition, 24, 455–479. https://doi.org/10.1146/annurev.nutr.24.012003.132140