I had never heard the term nutritional habituation before on of the coaches in the Precision Nutrition course shared it with the team on a live call and this prompted me to explore it further.
He basically explained it like this - Ever noticed how you might crave the same lunch day after day, or how a once-exciting snack now feels just meh? That, my friend, is nutritional habituation at play. It's like your taste buds and your body are getting a bit too cozy with your daily menu. But here's the twist: this habit can either be your secret weapon for a healthy lifestyle or a sneaky hurdle to your wellness goals.
So that being said, let's dive into the some more details of the world of nutritional habituation, shall we?
What's the Deal with Nutritional Habituation?
Imagine eating your favorite chocolate or sipping on that same old morning latte every single day - this was me, every morning going to Starbucks and getting a latte and something from their bakery selection. At first, it's all fireworks and happiness, but over time, the magic fades and it is more like a mindless habit. That's nutritional habituation for you – our body and mind getting a tad too familiar with our dietary choices, affecting our excitement and even how our body reacts to different foods.
It's All in the Mind... and Body!
Nutritional habituation isn't just about getting bored with your food. It's a complex dance between your psychology (how you feel about your food) and physiology (how your body deals with it). Psychologically, you might start finding your go-to meals a bit dull, limiting your nutrient intake. Physiologically, your body might get super efficient at digesting certain foods or, on the flip side, might not respond as well to the variety it needs.
So, Is It Good or Bad?
Well, that's a bit simple, really it's a bit of both. Of course, if you're habituating to munching on fruits, veggies, and all that good stuff, you're on the right track. This can make sticking to a healthy diet and life long better eating choices a breeze. But if pizza, cookies, and soda are your mainstays, it might be time to rethink your choices, some of the time at least. This is what I did with my sweetened iced tea, it was just what I was drinking all day, not because I loved it, it has become basically my habit - I know that getting rid of that all day drinking was why I dropped 5 lbs before I started the Precision Nutrition program.
The Bright Side of Habituation
Getting used to a diet full of whole foods can do wonders - seems obvious, right? We know that whole foods can help keep your weight in check, boost your metabolism, and slash your risk of chronic diseases. It's like setting your health on autopilot towards a sunnier destination and who doesn't want to feel like they are on vacation eating vs it being a chore or something to think about that you have to do.
Switching the foods that you eat, especially those that have been around for a long time, can also be a bit overwhelming to start to make food changes and that's okay, gradual changes or aiming for 1% better is key. In fact, just cutting out everything you eat and replacing it with foods that are "good for you" in one day is not likely going to make you feel better as your body has to suddenly adjust to these new foods and for some people not be sustainable long term.
The Not-so-great Side
On the flip side, if your diet is more about convenience and less about nutrition, you might be cruising towards nutritional deficiencies and health issues. Plus, eating the same old stuff can also be a downer for your mood and overall zest for life. For me, I started with shrinking portions of convenience foods instead of trying to just say no, not eating that because sometimes that's what's on the menu and that's okay. At the same time I have been adding, slowly, more whole foods throughout as many meals as I can and even with IBS my body seems to be okay with these gradual changes.
How to Make Nutritional Habituation Work for You
Breaking free from a not-so-great dietary routine doesn't have to be a chore. Here are some friendly nudges to help you along try one new food, check in with yourself and be patient with your changes that you are making.
Mix It Up
Challenge your taste buds with new foods every now and then. It's like throwing a surprise party for your diet – exciting and refreshing! I have been doing this with breakfast and lunches as those are usually the two meals I can plan around (we have shared family dinners where other people make food too). I have added different veggies to my eggs, tried a bunch of deli chilis and added hemp seeds to smoothies. I'm also starting to grow some things to eat at home and have started with sprouts.
Listen to Your Body
Tune into your hunger and fullness signals. It's your body's way of whispering (or sometimes shouting) what it needs. For me, I was so used to eating on a clock vs when I was hungry that just that simple change has made a difference. I'm still working on when I am satisfied at meals and to help with that I'm choosing smaller portions and going back for more if I'm still hungry.
Take Baby Steps
Gradually introduce healthier options into your meals. It's like easing into a warm bath – soothing and comfortable - loved this tip from the coach in our session. 1% better is always the goal when starting something new. Just think if you do something 1% better every day for yourself - sleep, hydrate, eating when hungry, moving, exercise or meditation as some examples at the end of the year that is 365% better than last year!
Knowledge Is Power
Get curious about what's on your plate. A little know-how about the nutritional value of foods can inspire better choices. Reading the labels on the back of a package vs the marketing claims on the front - whole foods are not always available but knowing what you are eating is important too.
Research into Nutritional Habituation
It turns out that changes in weight can really shake up how we taste things! One study found that people who are obese often find it harder to taste sweet and salty flavors compared to those who aren't obese. This difference in how things taste might influence what they choose to eat. Another interesting find is that when people lose weight, their ability to taste sweet flavors might get better, and they might start liking sweet and fatty foods less than before. On the flip side, gaining weight could make sweet and salty flavors less detectable, particularly in men.
These insights show that as our weight changes, our taste buds might go on a bit of a rollercoaster ride too, which can definitely switch up our eating habits over time!
Wrapping It Up
For me exploring the concept of nutritional habituation is a fascinating journey with its ups and downs. By embracing the variety and listening to our bodies, we can slowly start to steer our diet in a direction that's not only healthy but also joyful and fulfilling. Remember, every meal is an opportunity to nourish not just your body, but also your soul. So, here's to making every bite count!
References
Fathi, M., Javid, A.Z. & Mansoori, A. Effects of weight change on taste function; a systematic review. Nutr J 22, 22 (2023). https://doi.org/10.1186/s12937-023-00850-z
Fathi, M., Javid, A.Z. & Mansoori, A. Effects of weight change on taste function; a systematic review. Nutr J 22, 22 (2023). https://doi.org/10.1186/s12937-023-00850-z
D Storman, M M Bala, M Koperny, J Zajac, P Tobola, M Swierz, W Staskiewicz, M Gorecka, A Skuza, Nutritional “hot topics” in studies published as SR/MA in cancer prevention between 2010 and 2018, European Journal of Public Health, Volume 30, Issue Supplement_5, September 2020, ckaa166.261, https://doi.org/10.1093/eurpub/ckaa166.261
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