I Eat Because... It's My Routine
Eating as part of a routine is fine when you're in control of your diet. If you're not, regular habits can trip you up.
For some, daily routines are structured around rigid mealtimes and a strict food plan. For others, there's no such thing as breakfast, lunch, or dinner, and our eating habits depend on where we are and what we're doing.
So, which approach is the best way?
With input from nutritionist Charlotte Stirling-Reed, we've pinpointed common mistakes Brits make when it comes to their eating habits and untangled some common dieting myths and hearsay. Find out the truth behind mealtimes and learn how to find a routine that's both healthy and suitable for your lifestyle.
When do Brits Eat
We asked Brits about their eating habits to find out when they typically tuck into a meal:
Mistakes and mealtime myth-busting
Search 'healthy eating' and you'll find an all-you-can eat buffet of contradictory advice. With Charlotte's help, we've tucked into some common mealtime tips to find out whether they hold any truth:
When should we eat?
Nutritionist Charlotte Stirling-Reed says that having routine mealtimes can be helpful, as it can allow you to regulate your eating habits and ensure you're fuelling your body with the right foods. But that routine doesn't always look the same for everyone...
Sticking to regular eating habits is one way to help you maintain a healthy diet. When it comes to developing a routine, it's all about finding a balance that suits you. However, the following advice might help you find a routine that works for your lifestyle.
- Breakfast 7am - 10am
- Morning snack 9am - 11am
- Lunch 12pm - 2pm
- Afternoon snack 3pm - 4pm
- Dinner 5pm - 7pm
- Evening snack before 8:30pm
Eat a healthy breakfast before you start your work to provide you with energy and to get your brain in gear for the morning's activities.
Try not to skip it – missing breakfast means you're more likely to feel hungry later in the day, which could result in overeating. It also means you may be missing out on a large chunk of your daily nutrients such as vitamin C, protein, and fibre. However, some people may not have the option of eating breakfast, and so should try to fit in these nutrients as part of another meal or snack.
If you eat breakfast particularly early and find yourself hungry in the late morning, top up your energy with a small, healthy snack between lunch and dinner. For some, having a snack two hours after breakfast and two hours before lunch is the ideal time.
Try to avoid eating simply out of habit or boredom and think about how hungry you are when eating snacks during the day.
Most people eat lunch typically between 12 noon and 2pm, and this is an ideal time if you have a standard breakfast, lunch, and dinner routine. For many this means having lunch around four to five hours after breakfast.
Having a lunch that contains a balance of wholegrain carbohydrates, protein, and fat as well as some fruit and vegetables should help to keep you fuelled throughout the afternoon and will help to tick off some of those important food groups.
It's best to snack in the afternoon if you're genuinely hungry or you really want to, but there's no need to force yourself to eat if you aren't feeling it. Many people seem to get a mid-afternoon dip around 3-4pm or two hours after lunch, which can be an ideal time to top up on energy.
Depending on your work schedule, it can be difficult to plan an early dinner, but try not to eat less than an hour or so before going to bed. Any later, and you might have trouble sleeping.
Try to avoid regularly eating anything too heavy that may be difficult for your body to digest, as it may affect your sleep. Otherwise, make sure your evening meal is helping to fill any gaps from the day, for example, if you haven't had enough dairy, protein, or vegetables. The evening meal is a great place to top up on vegetables to help you meet your five a day.
If you're still hungry after dinner and are used to having something to eat before bed, try to choose healthier options such as yogurt, fruit, cheese and crackers if you want to improve your eating choices. It's great to get out of the habit of having something sweet after dinner if you want to eat less or reduce sugar. Remember not to overly restrict yourself though, so if you're pining for some chocolate, do let yourself indulge without guilt.
Feeling guilty about food: Relationship status – "It's complicated"
Just like eating a delicious meal can make us feel great, food can also impact our mood negatively. At least once per week, 38% of Brits feel guilty or disappointed in themselves for eating something they 'shouldn't have' eaten. 22% say they associate food with feeling 'guilt' at least once per day.
Our survey revealed that Brits approach their diet in a range of ways – all of which affect the way they feel about themselves:
How to turn healthy habits into a routine
Knowing when and what you should eat is one thing, but actually carrying out a healthy mealtime routine as an everyday practice is a whole different kettle of fish.
University College London (UCL) professor Phillippa Lally's famous 2009 study, conducted in collaboration with colleagues from the Cancer Research UK Health Behaviour Research Centre, studied the way we form habits and behavioural patterns. The key findings were:
- It takes an average of 66 days to turn something into a habit (a behaviour that's performed automatically) – so keep pushing through the tough weeks, and in around two months your healthy eating plan will feel routine.
- It's easier to form habits in a consistent setting so there's something specific to cue the behaviour. For example, eating porridge out of the same bowl at the kitchen table an hour after you wake up.
- To break a habit, we need to avoid the cues that trigger that habit in the first place. For example, if you always find yourself reaching in your desk drawer for a chocolate bar at 3pm, replace the chocolate with a healthier alternative to break the taste association.
So, which behaviours do we need to trade for healthier ones? We asked Charlotte what some common eating-related habits are, and how to overcome them: