3 Hacks to Hardwire Your Behavior Around Food 

If you've ever told yourself you'd start a diet on Monday or promised yourself you'd stop eating night snacking only to find yourself falling into the same habits and routines, it's not you. It's how your brain works and the more you learn about how to leverage the science of behavior change to work in your favor, the more successful your next attempt to change will be. Sustainable healthy eating habits are more than just a series of short-term goals. They involve shifting the way we respond to daily challenges, plan our meals, and hold ourselves accountable for the foods we choose. Research consistently highlights several strategies that help individuals create lasting eating behaviors and in this blog, we will explore three important areas: managing stress without resorting to emotional eating, using effective time management to streamline meal prep, and staying accountable for discretionary calories like sugar and alcohol. These insights are rooted in peer-reviewed research, and they can help you build healthier, long-term eating habits.

1. Managing Stress Without Emotional Eating

Stress is one of the most common triggers for emotional eating, leading us to turn to food—often unhealthy options—as a way to cope. According to a 2020 study published in Current Diabetes Reviews, emotional eating is associated with an increased intake of high-calorie foods, which may contribute to weight gain and poor metabolic health. The key to breaking this cycle is developing mindful coping strategies for stress.

Research indicates that engaging in stress-reduction techniques like mindfulness meditation or physical activity can significantly reduce the likelihood of emotional eating. What does mindfulness meditation look like? In real life it may look like this. You're on your way home from a busy work day and you happened to have previously skipped lunch. You pass by a fast food restaurant or stop to get gas and find yourself considering a food or beverage purchase that isn't in line with your health goals. Your mindfulness meditation might be to 1.) Breathe in for 4 seconds, hold for 7 seconds and exhale for 8 seconds. 2.) Repeat a mantra acknowledging your feelings and directing your thoughts towards your goals, "I'm hungry and tired and I want to nourish myself with the food that my body needs in this moment." 3.) Respond to that cue with an intentional food selection or plan to engage in a healthy food when your drive is complete.  A 2018 study in the Journal of Behavioral Medicine found that mindfulness interventions not only reduce perceived stress but also enhance emotional regulation, which in turn can decrease emotional eating. Mindfulness teaches us to pause before acting on an stress-driven desire to eat and helps us recognize when we’re eating for emotional reasons instead of physical hunger. A consultation with a seasoned dietitian at North Texas Nutrition Associates can assist you in creating mindful strategies.

2. Time Management and Meal Prep

A critical barrier to healthy eating is the lack of time to prepare nutritious meals, especially in today’s fast-paced world where long commutes and after hours weekday commitments is commonplace. A 2021 study in the Journal of Nutrition Education and Behavior highlighted that people who plan their meals and snacks are more likely to make healthier food choices throughout the week. Meal prepping—spending a few hours each week to prepare and portion out meals—can save time during the week and ensure that healthier options are readily available. Even setting aside 30 minutes once a week to intentionally select foods using a mail order grocery service counts. If this task is too time consuming for your lifestyle, outsource it!

Effective time management is key here. By setting aside time for meal prep and planning routinely, individuals are less likely to turn to convenience foods, which often contain excess sugar, unhealthy fats, and sodium. A study published in Appetite(2019) showed that individuals who spent more time planning and preparing meals had lower calorie intake and made better food choices overall. We encourage our clients to treat meal preparation or intentional grocery shopping much like a doctor's appointment. Don't skip it. Use the time wisely and show up for your future self. By incorporating meal prep into your routine, you create a proactive way to ensure healthy eating habits are easier to stick to, even on your busiest days.

3. Staying Accountable for Discretionary Calories (Sugar and Alcohol)

Discretionary calories—those that come from foods and drinks like sugary snacks and alcohol—are often consumed in excess, especially in social settings. These empty calories can quickly derail health goals, contributing to weight gain and negative metabolic outcomes like fatty liver disease or cirrhosis. A 2022 article in Frontiers in Psychology revealed that self-regulation is crucial when it comes to limiting these foods and drinks. The biggest form of self-regulation that we've encountered in practice is reduced access to situations where alcohol is present. Creating time and distance from alcohol typically leads to less consumption. For some this means forgoing happy hour, for others, this means not purchasing alcohol for the home.

Accountability is one of the most effective ways to stay on track with discretionary calorie intake, especially sugar and fat. Studies have shown that people who track their food intake, either through a food diary or an app, are better able to manage calorie consumption and typically reach their health goals faster. A 2017 study in the Journal of the Academy of Nutrition and Dietetics found that participants who tracked their food intake were more likely to reduce their consumption of high-calorie, low-nutrient foods. For sugar and alcohol, setting clear, realistic limits and checking in regularly with those goals can help you stay in control. At North Texas Nutrition Associates, our dietitians provide routine and realistic accountability through our food journaling and meal planning services. 

Conclusion

Creating lasting healthy eating behaviors involves more than just choosing the right foods; it requires building strategies that support long-term change. By managing stress without turning to food, using time management to streamline meal prep, and staying accountable for discretionary calories, you can build a healthier relationship with food that lasts. Research confirms that these strategies, when implemented consistently, can lead to better health outcomes, improved weight management, and overall well-being. Start small, stay consistent, and remember that lasting change comes one step at a time.

References:

• Michie, S., et al. (2020). Emotional Eating and Weight Gain: The Role of Stress. Current Diabetes Reviews.
• Katterman, S. N., et al. (2018). Mindfulness and Eating Behavior. Journal of Behavioral Medicine.
• Matson, T. E., et al. (2021). Meal Planning and Dietary Intake: A Systematic Review. Journal of Nutrition Education and Behavior.
• Filderman, R. B., et al. (2019). Meal Preparation, Time Management, and Eating Habits. Appetite.
• Teixeira, P. J., et al. (2017). Self-Tracking and Behavior Change. Journal of the Academy of Nutrition and Dietetics.