LIMITING FACTORS

Limiting factors are those things that hinder us from deriving the maximum health benefit from our food. These vary based on health/fitness level and goals. Some common limiting factors include:

Eating too much processed food

While it is hard to avoid processed foods in today's world, care should be taken to limit the consumption of overly pro cessed food. Highly-processed foods tend to be calorie dense but low in essential nutrients, especially when compared with whole foods.

Overeating or eating when not hungry

Many times we eat not because we are hungry but because we feel we should: because of emotion, tradition – e.g. 12:00 is lunchtime whether or not you are hungry – or other external factors. Eating in the absence of hunger is a sure way to health and fitness issues.

Skipping/missing meals

Skipping meals, whether as a means of controlling food consumption or a result of being 'too busy to eat', usually leads to overeating and eating whatever is available. These are the enemies of health/fitness goal. Emotional eating Using food to manage emotions is never a good idea. it will lead directly to the problems associated with either skipping meals or eating when not hungry.

REINFORCE POSITIVES

Highlighting negatives can be demotivating, so when there are positives, be sure to give yourself credit. For example:

Balance

Eating balanced meals is oft-preached but is overlooked even more often. From homes to restaurants, plates are usually often piled high with carbs/fats while other food groups barely making it on to the plate. Striving for balanced meals is something that should be applauded and encouraged.

Fruit and vegetable consumption

Too often we hear that fruits are too sugary and should be limited, or that fruits and vegetables are too expensive or tasteless to eat regularly. If

Other positives often overlooked include:

• Controlling sugar consumption

• Drinking adequate water

• Avoiding processed foods

CONTEXT

Assessing context will help identify the reason for behaviours. Be sure to pay attention to the following when assessing your food journal:

• What you were doing while you ate – Were you busy or did you make time to sit and eat? If you were busy, what were you doing; driving, working, etc.

• Your emotions – Describe how you felt while you ate. Were you angry, sad, happy, nervous, starving, bored? • Did you feel satisfied with meal?

• Did you overeat?

• Were your hungry before you ate?

• How long had it been since your previous meal? Are you skipping meals?