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  • Healthy eating starts with healthy habits

    AIA Vitality NZ - 3 min read

    17 January 2025

    Better Lives with AIA VitalityBetter Lives with AIA Vitality
    • Health
    • Healthy habits
    • Nutrition
    Whole Foods - tomatoes, eggs, apple, lemon, nuts, cheese, bread

    We all have established eating habits. These patterns have been developed over many years of our life – often starting during our youth and adolescent years and now carried into adulthood. Whether they’re good habits (I drink water throughout the day) or not so good ones (I have a sugary dessert after every meal), it’s never too late to start making improvements and adopting new approaches to nutrition.

    So, why are habits so important?

    According to recent research published by Vitality and the London School of Economics, habits are one of the most important elements to better health and longevity. The research, called the Vitality Habit Index, looks at the role that habits play in our life.

    From a dataset of half a million Vitality members – analysed over 7 years – the Index suggests that habits hold the key to achieving positive health outcomes. This is because it’s only when an action moves from a once-off behaviour to a repeated-habit that your health and wellbeing truly benefit.

    Challenge → change

    That said, no one likes change. This is because of a behavioural bias called the Status Quo bias: we prefer things to stay the same so that we don’t have to use extra energy on making new decisions or taking new actions. As humans, we tend to stick with what we’ve always done and have always known – our existing habits.

    According to the Vitality Habit Index researchers, when it comes to a goal such as eating healthier food, making a sudden or radical change isn’t a good idea. This is because it’s unlikely you’ll be able to sustain this change, so it will stay a once-off behaviour. Instead, improving your eating habits requires a more thoughtful approach and taking things in small steps. Making small regular changes are more sustainable over the long term. One of the first things to do,  is to identify your common triggers for a bad habit. In the context of nutrition, take the example of overeating.

    Some triggers that result in overeating could include:

    • Coming home after work without a set plan for dinner.
    • Driving past a tempting fast-food drive-through on your way home.
    • Opening your fridge or pantry and only seeing unhealthy snacks.
    • Sitting at home after work or on weekends watching TV.
    • Browsing food delivery apps after a stressful meeting at work.

    Next, ask yourself:

    • Is there anything I can do to avoid the trigger?
    • For things I can’t avoid, can I do something differently that would be healthier?

    “The trick is to be patient with yourself,” says Katie Tryon, Director of Health Strategy at Vitality UK. “Good habits take some time to establish – just as bad ones take time to break down. Going ‘cold turkey’ or subscribing to extreme or fad diets won’t be sustainable for very long. The key part of a habit is that you repeat it often enough until it becomes easy – almost effortless – to consistently do”.

    Researchers suggest that we can make our habits stick – like habits for healthier eating – through a process called ‘habit laddering’:

    • Set a goal or target:
      Set a goal or target:

      Check where you are at currently with your eating patterns and understand the health benefits to changing your diet.

    • Start small
      Start small

      Choose an activity that is easy and practical to do, often, that brings you closer to achieving your goal.

    • Repeat this, and then intensify
      Repeat this, and then intensify

      Keep up the activity and only increase the intensity once the action has been repeated for between 4 and 6 weeks.

    • Top Tip
      Top Tip

      Healthy eating can still be delicious and tasty. Check out the Eat Well section of our AIA Vitality Content Hub for a range of delicious recipes. 

    To find out more about building and sustaining healthier nutrition habits for a Healthier, Longer, Better Life, read the full Vitality Habit Index.

    Happy (healthy) eating!

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    Article by: AIA Vitality Staff Writer

    Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday New Zealanders live healthier, longer, better lives. 

     

    Disclaimer: The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.


    This content is brought to you by AIA Vitality

    AIA Vitality is a science-backed health and wellbeing programme that provides the guidance, tools, and rewards to get more out of life so you can start thriving.

    Find out more on AIA Vitality.

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