As we age, our relationship with food and diets can change. Suddenly, we need a different balance of nutrients, and our diminished taste and smell might alter previously-beloved foods. Staying healthy is a top priority, but the perfect diet to follow seems to change frequently. The best path forward might actually be less rigid and more freeform than you think.
The Myth of the Perfect Diet
Contrary to popular media, there is no one-size-fits-all “perfect diet,” and trying to force yourself into compliance can do more harm than good.
Individual Factors for Physical Health
An individual’s response to a particular set of rules regarding ingredients, timing, and portion sizes is dependent on a long list of things:
- Genetics and family history
- Level of physical activity/ability
- History of eating habits
- Current medications
- Medical conditions
- Access to food sources
- Ability to cook independently
- Mental health
Even if a diet looks healthy on paper, it may not mesh with your individual needs. Trying to adhere to a diet that isn’t suitable for your own physical health could lead to complications and poor outcomes.
Mental Health Concerns
When individuals are falsely told that one diet is superior for everyone, they may go to great lengths to adhere to those guidelines. The increased stress and anxiety from micromanaging what we eat takes a significant toll on our mental well-being. Changing eating habits, abandoning cultural or comfort foods, and disconnecting from social or pleasurable aspects of eating can also damage mental health.
Dieting Alternatives for Seniors
As aging adults, eating healthy foods and improving intake of key nutrients is vital to longevity, but how can you accomplish these goals without falling into a dieting trap? Learning how to recognize what foods make you feel good is key to overall well-being.
Mindful Eating
The concept of mindful eating aligns with the general practice of mindfulness — being present in the moment without judgment. Mindful eating involves noticing the full experience of food and how our bodies feel rather than eating as a chore or task. We’re often distracted when we eat (on the phone, watching TV, or standing in the kitchen) and miss our body’s hunger cues. We also miss experiencing a food’s texture, taste, and impact on our other physical sensations. By practicing mindful eating, it’s much easier to choose foods that provide a pleasurable experience for our mind and body both during and after a meal.
Intuitive Eating
Similar to the practice of mindful eating, intuitive eating is a concept that puts an individual’s food experience front and center. The 10 guidelines for intuitive eating emphasize that our relationship with food is complex, nuanced, and ever-evolving. Research shows that individuals who follow intuitive eating are healthier both mentally and physically than those who follow more restrictive diets.
Individuals who follow the principles of intuitive eating rely on internal cues to guide their food choices. Eat when you’re hungry, stop when you’re satisfied. No foods are “good” or “bad” or off limits. At the same time, intuitive eating requires individuals to acknowledge their emotions and obstacles surrounding food and body image. The goal is to honor mental and physical health by remembering that a healthy lifestyle can be enjoyable and isn’t based on rigid rules.
Getting Started with a Healthy Eating Lifestyle
While switching to intuitive eating might sound simple, it can be challenging for people who have spent years adhering to the “right diet.” With a few shifts in perspective, you can get on the right track.
Set Yourself Up for Success
The “perfect diet” sounds appealing partly because it comes with strict rules — it’s easy to know exactly what to eat and when. When you follow mindful and intuitive eating practices, it might be hard to tell whether you’re making the “right” choices, especially at the beginning. With a few adjustments to your eating environment and routine, you can make it easier to stick to this new approach and avoid second-guessing your choices.
- Shop for a variety of foods.
- Carry healthy, tasty snacks so you can eat at any time of day.
- Keep a journal to note how different foods make you feel.
- Leave notes of self-encouragement in the kitchen.
- Distance yourself from others who critique your food choices.
Lead with Grace
One of the hardest things to do is give ourselves grace. Adopting healthy eating habits is not an overnight accomplishment, especially if you’re undoing years of a dieting mindset. The most important tool you have is your own self-compassion. Ask yourself how you would speak to a friend in the same position, and use those comforting words on yourself if you feel stuck.
