Welcome to the New Year! This time prompts many to reflect on how to live a healthier life and feel their very best. One challenge we may face as we approach making behavior changes is known as dichotomous thinking, which is to see things as bad or good, with no gray area, middle road, or in between. A common way this kind of thinking may show up in our lives is in labeling the food we eat as “good” or “bad”.
Labeling foods, “good” or “bad”, can cause feelings of shame and guilt, leading to stress and interfering with food enjoyment. It can also create a restrictive mindset and perception where we may transfer negative thoughts to our person, labeling ourselves as “bad” or “good” depending on what we choose to eat at a given meal.
How can we shift dichotomous thinking, in particular, in how we approach food?
- Focus on balance and variety. For example, start with the basics of balance using MyPlate | U.S. Department of Agriculture. This evidence-based guide helps Americans to visualize balance meal by meal. MyPlate aims to visually represent the food groups when eating, with the goal of half of the plate being fruits and non-starchy vegetables, about one quarter of the plate comprised of lean protein, and the last quarter composed of grains, with an emphasis on whole grains more often than refined ones.
- Consider your nutritional needs. Human body requirements are different throughout the life span, and what we eat will change over time to best meet those needs. For example, teenagers’ needs are greater than those of older adults. Long-distance runners have greater energy needs than those working at a computer most of the day.
- Be gentle with yourself. If you have setbacks, don’t panic. Remember we are all humans. Stay in the present moment and take it a day at a time. You may find it helpful to write and use positive affirmations that you find inspiring or helpful in shifting your perspective.
Remember, lifestyle change is a process, and some parts of the process take time. Be patient with yourself in the journey and remember that progress is what matters most, not perfection. Have grace for yourself and know that small steps lead to roads traveled, mountains climbed, and goals achieved.