Thrive with Intentional Eating

Written by Branda Polk

Eating is vital to life. Any way you look at it, you must eat to stay alive. The human body needs the energy from calories to function. Any calories count for sustaining life, but poor quality calories, those from high-fat, over-processed, simple-sugar, and or any combination there of, decrease healthful body functions. Quality calories, those from natural, whole, plant-based foods, and lean meats help the body function optimally and thrive instead of just survive.  
 
 

To ensure that you are healthy because you eat healthfully takes a focus, a plan and self- discipline. Intentional healthful eating is not easy but the choice to do it reaps huge, long-term, life-changing results. Let’s look at the steps for establishing a focus, developing a plan and employing self-discipline for intentional healthful eating.

Establish a focus.
1. Set specific goals. Goals provide a base for your focus. Goals show you where to focus. Be specific as to the result you want to accomplish and a reasonable time frame for accomplishment.

2. Develop a personal purpose statement or motto. Make up something simple and catchy that will focus your choices. Find your motto in scripture, literature, or music, borrow mottos from others or get creative and come up with your own. Some examples: “Live intentionally. Choose wisely.” “Wellness is achieved one wise choice at a time.” “Eat, drink and live to God’s glory.” 

3. Decide, in advance, that you are successful. Guessing, wishing, and wanting to succeed are weak ways to approach healthful eating. Determine that you are successful with every choice.

Develop a plan.
1. Use your knowledge about wise food choices to plan a menu. 
2. Remove foods from your home or office that are tempting to overeat or are not wise food choices. 
3. Shop with a list from your menu and replace unhealthy snacks with healthful options.
4. Read labels and eat proper portion sizes of all foods.
5. Eat according to your plan. 

Employ self-discipline.
1. Listen to your body. Eat when you are hungry and stop eating when you are full. Your body will request fuel (food) when necessary through hunger. Tune in to this signal and eat only until you are satisfied. Most people overeat when they eat even though they are not really hungry. Calories consumed when you are not hungry are considered by your body as “excess” and, if not used through physical activity, will be stored as fat.

2. Choose to eat healthfully no matter the circumstances. You are not denying yourself of anything when you say no to poor food choices. You are allowing your body to be optimally healthy.

3. Don’t let “taste” be your only guide. Both healthful and unhealthful foods taste good. Use self-control to override the “but it just tastes so good” reasoning to overeat or eat unhealthful foods.

4. Avoid “all or nothing thinking” thinking. One cookie (or whatever your favorite indulgence may be) does not make you unhealthy or fat. Intentionally plan occasional treats and enjoy them without guilt. A lifestyle of healthy eating includes treats. 

5. Choose to eat healthfully for yourself and avoid preaching to or shaming others for their choices.

Intentional healthy eating is a choice that requires a focus, a plan and self-discipline. Use these suggestions as a launch pad for your own personal intentional eating plan and watch your health thrive with each wise choice.

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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