Prevention
Prevention
Prevention in eating is not a heroic effort or a strict regime. Most of the time it is made of small, repeated choices: eating on time, pouring some water, adding a few more vegetables to the plate. Below is a plan you can take on gradually, at a pace that suits you.
One small habit that sticks is worth more than a dozen promises made to yourself on a Monday.
What you'll need
- A little attention to your usual day: when you eat and what you drink
- A bottle or jug of water somewhere you can see it
- A couple of simple vegetable recipes you enjoy
- Willingness to try new things without rushing or criticising yourself
- Contact details for your GP or local clinic
Find your eating rhythm
Regular meals help you avoid getting very hungry, when it's hard to listen to your body. Everyone's rhythm is different: being predictable matters more than exact times.
Illustrative example: someone notices they often skip lunch because of work and starts bringing food from home.
Keep water within reach
Thirst is easy to mistake for tiredness or wanting a snack. When water is close by, drinking it becomes a natural part of the day.
Illustrative example: a jug appears on the desk, and by evening it is nearly empty without any special effort.
Add vegetables
Instead of removing something, add a vegetable side or salad to your usual dish. Fresh, frozen and braised vegetables all work.
Illustrative example: a pan of braised courgettes and peppers goes with the pasta, while the pasta portion stays the same.
Go easy on the salt
Taste food before adding salt, and use herbs, spices, lemon and garlic. Taste buds adjust gradually, and after a while your old amount of salt will seem too much.
Illustrative example: the salt cellar moves from the table into a cupboard, and it is needed far less often.
Rethink sugary drinks
Fizzy drinks, sweet tea and cartons of juice add a lot of free sugars almost unnoticed. Try alternating them with water or unsweetened drinks.
Illustrative example: water with a slice of lemon replaces lemonade at lunch, and lemonade is kept for the weekend.
Protect your sleep
Lack of sleep affects appetite and mood. A calm evening and a regular bedtime help both how you feel and your relationship with food.
Illustrative example: dinner moves a little earlier, and evenings stop ending with snacks by the fridge.
Eat away from screens
When your attention is on a film or a news feed, it's easy to miss the signals of fullness. Try to have at least some meals at the table without distractions.
Illustrative example: a family agrees to have dinner without phones and notices that conversations at the table get longer.
Don't put off seeing a doctor
Regular check-ups with your GP help spot changes you might not notice yourself. It's perfectly fine to raise questions about eating and weight during the appointment.
Illustrative example: before a routine visit, someone writes down their questions so as not to forget anything.
Common mistakes
- Trying to change everything at once and giving up after a few days
- Dividing foods into "good" and "bad" and scolding yourself for every bite
- Skipping meals to "earn" your dinner
- Trusting front-of-pack wording without checking the ingredients
- Comparing your plate and your body with other people's
- Putting off talking to a doctor when something worries you
If it isn't working
- If there's no time to cook, frozen vegetables and quick-cook grains help put a meal together in minutes
- If drinks feel dull without sugar, try water with berries, mint or cucumber
- If you don't like vegetables, experiment with how you cook them: roasted and braised are often tastier than raw
- If thoughts about food cause anxiety or guilt, talk to a doctor or a psychologist; help is available
Quick check
- You have a rough idea of your usual eating rhythm
- Water is within reach during the day
- Fruit and vegetables are on the table every day
- You taste food first and then decide whether it needs salt
- At least some of your meals happen away from screens
- You know which doctor to see with questions about eating
Situation, what happens, what to try
| Situation | What happens | What to try |
|---|---|---|
| Lunch skipped because of work | By evening you feel very hungry | Bring simple food from home |
| Snacking on the go | You end up with whatever is sold nearby | Keep a piece of fruit or some nuts in your bag |
| Dinner in front of the TV | Fullness signals are easy to miss | Eat at the table, watch afterwards |
| A ready-made sauce with every meal | Salt and sugar quietly add up | Dressings made with herbs, lemon or yoghurt |
| A sugary drink with every meal | Lots of free sugars without feeling full | Water or unsweetened tea alongside |
Related reading
- Topics
Topics by group: what goes on the plate, salt and sugar, reading packaging, a calm approach to food; plus the article catalogue.
- Approaches
How a varied plate works, how to cook simply with less salt, and how to plan shopping so good food is always within reach.
- Salt and sugar (in Russian)
A note at an archived address: where salt and sugar hide and how to get used to less salty and less sweet food.
- Ask your doctor
Questions about weight, eating with a long-term condition and test results that are worth discussing with your own doctor.
Sources
- World Health Organization: "Healthy diet" fact sheet
This guide draws on the World Health Organization's general advice on healthy eating and on food labelling requirements as they stood when it was written. Recommendations are updated from time to time, and decisions about your own eating are best made together with a doctor.