Diet
10 Ways to Eat Healthy in 2021
Are you ready to make healthy eating feel natural again? Try habits that work.
Posted December 29, 2020 Reviewed by Kaja Perina

This post was written by Gia Marson, Ed.D.
Eating is one of the most natural things we humans do. Yet many of us distort this natural process by dieting, fasting, or using other extreme measures to control weight.
And if dieting is something you began in adolescence, it may have unintentionally become a staple in your food routines. That's because, according to one 15-year study, weight-control behaviors—including fad dieting, high-frequency dieting (i.e., five or more times per year), fasting, and vomiting—that began before adulthood persisted into adult years for most study participants and even increased among men.
If you are looking for a powerful resolution for 2021, make it about committing to active self-care that's focused on your mind, body, and environment—not the scale. Restoring balanced, healthy eating is anchored in taking good care of yourself, connecting with others, and doing more of what feels good.
Ready to make eating natural for yourself again?
Here are 10 ways to empower yourself, take positive action in all areas of your life, and change your relationship with food for the better.
- Let go of the deprivation mindset. Restricting what you eat can lead to binge eating, obsessive eating, and mindless eating. The truth about diets is that they usually fail, and they often lead to a weight higher than what you started at. Pay attention to hunger and fullness cues, and incorporate an all-foods-fit philosophy.
- Eat regularly throughout the day. Eating consistent meals and snacks is the most powerful way to overcome obsessive thoughts about food, compulsive eating, and binge eating. Commit to daily routines that support planning, cooking, and eating intentionally.
- Set aside quality time with others. Because relationships are a major key to happiness, it's vital to routinely connect with people who are important to you. Put some care into your social circle to build bonds that are satisfying and engaging.
- Shift from critical judgments to grateful thoughts. The more negative you are about your body shape and size, the more likely it is that you will lose control with food. When you notice critical thoughts, try shifting your attention to what you’re grateful for. Appreciate and invite a sense of awe about all the incredible things your body does every single day.
- Curate your environment. Discrimination against people in larger bodies is rampant and, regrettably, results in significant negative health effects. To stop the flow of harmful, judgmental messages you may be taking in from your surroundings, cut ties with toxic people, limit exposure to body-shaming media, decrease your stress, and summon a sense of calm in your living spaces.
- Add in happiness-boosting activities and remove triggers. Notice aspects of life that bring a smile to your face and make space for them. Distance yourself from situations that trigger an urge to diet, binge eat, or overeat.
- Act in line with your values. We all have strong emotions that come with urges to act on them. But before you react automatically, pause to consider what's meaningful to you. Then choose to act in a way that reflects your core values and how you want to be known in the world.
- Be hopeful for your future. There are so many things out of our control, including the economy, the weather, and even our genes. Learn to control what is possible and accept what is not. And decrease anxiety by reducing avoidance—tackle your to-do list!
- Cultivate epiphanies. Sudden insights, realizations, or moments of change are more likely to emerge when you aren’t limited by the biases your brain has developed over time. Think about how a change in routine can be inspiring. Have you noticed that going to a new grocery store can spark the idea for a new recipe? Try learning or doing something new, or meditating regularly, to practice seeing through the eyes of a beginner. You’ll open yourself up to a whole new set of possibilities—and you may even experience some aha moments.
- Reach out if you need help. If you have an eating disorder or other mental health issue that is making it hard to make peace with food, seek treatment from an expert. Early intervention leads to better prognosis.
Instead of trying to make your body smaller, make your life bigger!
Your routines, attitudes, and judgments impact your eating behaviors as well as those of others, so make them body positive. You can end your anxieties around food with intentional living. You are at the center of your own healthcare habits - do what inspires you.
References
Haynos, Ann, M. M. Wall, C. Chen, S. B. Wang, K. Loth, D. Neumark‐Sztainer PhD, MPH, RD. 2018. Patterns of weight control behavior persisting beyond young adulthood: Results from a 15‐year longitudinal study. International Journal of Eating Disorders. doi.org/10.1002/eat.22963
Sivyer, Kate, E. Allen, Z. Cooper, S. Bailey‐Straebler, M. E. O'Connor, C. G. Fairburn, R. Murphy. 2020. Mediators of change in cognitive behavior therapy and interpersonal psychotherapy for eating disorders: A secondary analysis of a transdiagnostic randomized controlled trial. International Journal of Eating Disorders. doi.org/10.1002/eat.23390
Venturo‐Conerly, Katherine, A. R. Wasil, M. J. Dreier, S. M. Lipson, R. M. Shingleton, J. R. Weisz. 2020. Why I recovered: A qualitative investigation of factors promoting motivation for eating disorder recovery. International Journal of Eating Disorders. doi.org/10.1002/eat.23331