11 little by littles in planning my new way of eating well

 written by Susanne Merz (reading time 7 min.)

Eating is supposed to be fun and exciting. Food is given to us as an incredible gift to enjoy and celebrate. 

We’re meant to eat in community and to have fellowship during a shared meal. When having family dinners (or flatmate dinners, meals with friends, etc.) on a regular basis, we develop a sense of integration, belonging and acceptance for who we are, which leads to better performance in all areas (work, social, creative, etc.) of life.

• STAPLES: You may want to begin by making a list of your staples (the foods you „have to have“ available at all times) and then make sure to integrate a stock of those things with a longer shelf life into your pantry, fridge or freezer - This way you don’t have to worry in stressful situations because you have everything at home to make a favorite meal, and even feed an unannounced visitor. Challenge: The new stock of staples needs to be fostered (restocked before running out).

• NEW FREEDOM: Now that you have your staples sorted, it’s time to live out your new found freedom by adding all the other occasional foods. For example, fresh produce during a stroll at a farmersˋ market, spices and fun condiments, as well as other curiosities from local food stores, delis or the butcher around the corner… Challenge: To only buy what you’ll actually eat before it gets spoiled.

• OLD WISDOM: The Japanese, for example, are known for their healthy eating habits. Their diet is low in fat and balanced with mainly vegetables and has very little salt added. A common belief is that if you have as many small portions of different foods as possible on your plate, the more likely your body will get all the nutrients needed (have you ever wondered why the Japanese have the smallest serving bowls ever?) Also, they practice self-discipline by putting their chopsticks down before they are full. Challenge: Adopt the „Japanese Model“.

• NEW FLAVORS: Learn to like new flavors - for example: pick out one new food item once a week and find a favorite way to prepare it. Challenge: It might require some research on food processing - maybe you’ll want to check out some YouTube channels on food for some inspiration. 

• SAY YES TO WEIRD: Become a weirdo when it comes to taste preferences and learn to combine odd flavors with each other. Challenge: No one else has the same taste buds like you, which makes you unique and adorable.

• RAINBOW MEALS: Eat in a colorful manner - create a piece of art on your plate. Challenge: Watch the movie „Bento Harassment“, Japan 2019

• PARTY: Polish up your gift of hospitality and invite friends, or random people to make new friends with, over for a meal, a cook-together party, high tea or any other kind of food theme. Challenge: You might enjoy it so much that you don’t want to stop doing this.

• CURIOSITY: Boost your curiosity for international cuisine - If you like to eat out but don’t have the budget for doing this regularly, why not ask people with different ethnic backgrounds to come over and cook an authentic meal for you? If you have the budget or a piggy bank to go out regularly, why not make a list of restaurants that offer authentic ethnic foods that you want to try, instead of always going to the same place? Challenge: Many foreign restaurant owners have adapted their menu to the taste preferences of the country they live in and you might not get the full experience.

• STRUCTURE: Your day can become well-structured by having regular meals - you’ve got a good reason to take a break from work, to sit down, clear your mind, breath fresh air and eat fun and exciting food. Whether you cooked it for yourself or bought it ready to eat, make sure you’ve got your mouth-watering favorites on your plate. Challenge: Taking care of yourself and family members require a strategy and some planning ahead. 

• EVENT HOPPING: Join a potluck, picnic event, church breakfast or any other kind of festival whenever possible, and try out new food items that look healthy and yummy at the same time. Challenge: There might be nothing going on in town and you will have to become the new event planner, in case you want to have some extra fun.

• CHOICE: Learn to make best food choices - oftentimes we think in black and white or good and bad, but to be honest, I think it’s better to think in grey and more liberally, at least when it comes to food. Let me choose chocolate as an example: The cacao fruit is a superfood like any other plant grown naturally. Its seeds have great health benefits, especially after fermentation, which turns it into the cacao bean as we know and consume it. The Dutch invented the chocolate bar which tasted bitter and coarse in the beginning but then the Swiss took it a step further and created a sweet and creamy treat that made it around the world. Today you can buy cheaply produced chocolate with a low percentage of cacao, a lot of sugar, other added fats besides cacao butter, added artificial flavor and genetically modified emulsifiers like soy lecithin. You can also buy a darker chocolate with only some added sugar and real things for flavor like nuts or fruits. Rather than saying chocolate is bad for you (only the cheaply produced product earns that statement especially if consumed in large quantities), you could say that most quality cacao products have several amazing health benefits to offer. Challenge: To believe that you are valuable and created to enjoy the best foods possible.

One final thing I want you to now: You can eat anything you want to eat. You have my full permission. You’re capable of making choices. What I also want you to know is that it is only through growing in self-love and self-respect that you’ll be capable of making great choices. And that is what I want for you: SELF-LOVE, SELF-RESPECT AND GREAT CHOICES!