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UMass Diabetes Center of Excellence Blog

Eating Habits to Make and Break

Posted On: miércoles, agosto 19, 2020 Posted By: UMass Memorial Simply Well Newsletter Tags: Blood Sugar, Diabetes Education, Goal Setting, Healthy Living, Wellness

healthy eating habits

A handful of chips here, a chocolate-covered granola bar there. We’ve all been a little overindulgent when it comes to snacking throughout the day. The busier life gets, the more difficult it can be to stay healthy, but it’s time to break those unhealthy eating habits.

Break These Eating Habits

Stress Eating: We’ve all done it. At the end of a long and sometimes emotional day, all we want to do is curl up with some ice cream or whatever junk food suites your fancy. Instead of eating (even if it’s healthy), try something to resolve the root problem (stress), like deep breathing or a hands-on activity.

Eating on the go: Busy schedules are tough. If you forget to make time during the day for lunch you may find yourself at a drive-through for a burger. Try to prepare your meal the night before. That way you don’t find yourself at the closest fast food joint.

Don’t multitask when you eat: You’re more likely to overeat when you’re multitasking. Stop the task at hand, whether it be working, reading or watching TV. Grab your snack or meal, and enjoy and savor each bite as you eat mindfully. Focus on the taste and texture of each bite. Let your mind focus on the single task of eating.

Eating fast: Sometimes it’s difficult to fit a full lunch break into your day. Just like the last point, eating fast can cause you to overeat because you’re not giving your body enough time to decide whether you’re full. 

Boredom eating: Are you hungry or just bored? Instead of reaching for the chips, try entertaining yourself with your favorite hobby. Once you're occupied, you’re likely to forget you were “hungry.”

Forbidden foods: Sometimes when you try to eat healthily you tell yourself you can't eat certain items, like cookies. Turns out the more you deny yourself cookies, the more you crave them. It's OK to treat yourself with a small portion every now and then. Eat them mindfully to increase satisfaction.

Make These Eating Habits

  • Take smaller bites of food to slow down and appreciate what you're eating.
  • Begin your day with a healthy breakfast, and set the initiative for the day early on.
  • Enjoy fruit to experience something sweet while also fueling your body with healthy fiber, vitamins and minerals.
  • Don’t buy unhealthy food. If it’s not in the house, you won’t be tempted to eat it!
  • Set aside time every day to eat without being rushed.

This blog post was first published in the UMass Memorial Simply Well newsletter.