Dietary changes can cause some chaos and can be a big change in your life. Whether it is making healthier swaps or an individually designed diet to support current health concerns, everyone will deal with this change differently.
Disclaimer: With any dietary changes I always suggest you speak with a qualified nutritional practitioner as removing food groups can become very detrimental to your long-term health if not done correctly. When removing food groups, you have to think about what nutrients that food group provides and make sure you are receiving the same amount from other sources when you start to replace foods.
Today I’ll discuss some tips on how to reduce stress or issues regarding a new diet. Please comment on your roadblock or concerns you have experienced in the comment section, would be nice to have your feedback. I have my own experience with this post.
Topics:
Topics that need to be discussed with self and others
Eating out
What to do when the family doesn’t want/like the new food/recipes
How to integrate changes slowly Meal planning tips
Discussion with self and others When you are making a big change in your life that may secondarily affect other people it is always important to have a discussion regarding the changes. I would recommend making it clear why you are wanting/required this change, e.g., to better your health, being open to where your health is at and where you would like it to be is very important. Make it clear that you know it is going to be a difficult transition but that you would really like their support. Then I would ask them what they are happy to help with (cooking, verbal support/encouragement, food shopping, eating the same foods, making the same changes together). This is a good platform to begin change on so there is no confusion later, and everyone is on the same page. Talk about the dietary changes that you will be making, and maybe even tell them the health benefits so they are more welcoming themselves to give a few new ingredients a try. Set boundaries. For example, if you know that some meals your family members may not like, ask yourself will you make two dishes or will you ask them to cook their own meal? How often will you be integrating these new recipes into your current weekly meals? Be kind to yourself through change. Change takes time. I am a good example of this. I do not like change, or I do not cope well with change, but 5 years ago I made the change to completely change my diet and this took months if not years to completely change to a plant-based diet. But for me, this period was what I had to do to achieve my end goal, and it was sustainable.
Eating out You may also struggle with eating out. Where you normally go or where friends/ family choose may not exactly match your new diet. That is okay, accepting that we do not have control over every situation or meal is fine. Choose a meal closest to what you have been consuming on this new diet or just enjoy one meal out with friends. One meal every now and then will not have a long-term impact on your goals. It is when it is repeatedly happening long term. However, if your practitioner has asked you to not consume certain food they should be clear about how restrictive you should be.
The family doesn’t like the new diet Now, this can be tricky but getting back to boundaries and educating your family and friends is key. I know a few of my clients have said their partners do not like the ‘weird new foods” hahaha some examples are quinoa, chia seeds, powders, weird green leafy vegetables, and weird pasta (wholemeal or pulse pasta). Most of these ingredients are cooked separately from the dish. In this case, I would recommend you cook two options, “normal” and then new. I would always ask them to try this new food first with the meal, and then if they really do not like it, there is no point if forcing them to consume it. One happy medium is to combine the new with the old, e.g., white rice with brown or quinoa. This will increase the fiber content, and protein and reduce the GI levels a bit as well. It also allows the family member or yourself to get used to the new flavours (takes time for the taste buds to get used to new flavuors). Or u can always hide this ingredient as best as you can, and not tell them it’s still included. But this is up to you hahaha
How to integrate changes slowly If you or your family are struggling with these new changes start small and simple. Take one new meal or ingredient and work on having this meal a few times per month. But always if you are not liking something you do not have to eat it. There is normally always an alternative option. Pick one thing you are wanting to focus on, eating a good quality breakfast every day, including more plant-based meals into your weekly diet, or meal planning. My recommendation is to not try and change everything at once. Remember things take time.
Meal planning tips Meal planning takes a lot of time. So depending on your schedule find tools/tricks that support your lifestyle and allow you to be organised with your meals.
- Click and collect- Ordering foods online is time-efficient (Woolworths, Coles, and SourceBulk food stores all do online ordering)
- Set days to plan weekly meals, food shop, and cook- Same time and day is a good way to stay consistent
- Cook ingredients individually- This can save time and food wastage, as sometimes you may not have enough time to cook a meal you planned but if ingredients are convenient and can be used for another meal then you are more likely to have a homemade meal and takeaway.
- Have go-to, easy-to-make meals- Breakfast, lunch, dinner, and snacks- If you know that there is a healthier quick meal option this will reduce your stress and create better food choices. Make sure they are yummy!!
If you have any more concerns regarding this topic or anything similar let me know and hopefully, I have a solution.
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