I've also added my spin on what's important to consider for eating well now, so you don't have to wait 10 years to learn.

Take the current survey | Past survey results | Subscribe

First up, the statistics

Compared to 10 years ago, the overwhelming majority of the 200-plus survey participants eat differently:

74% - Disagreed that they could eat the same amount of food without putting on weight
66% - Now have to limit what they eat to control weight
86% - Agreed that they now try to eat healthier because they are more concerned about their health
82% - Now include specific foods in their diet to protect health
72% - Now eliminate specific foods to protect their health

If you are thinking you'll worry about healthy eating later in life, start now and get a head-start. Based on the wisdom of the crowd we surveyed, you are only going to have to make changes at some stage anyway.

What's on and off the menu now?

Compared to 10 years ago, today's menu features more of the following foods which would look good in any healthy shopping trolley:

• salads
• vegetables
• soy milk
• fruits
• wholegrains
• healthy fats
• calcium
• fish
• nuts
• low-GI foods
• essential fatty acids
• seeds
• lean protein

• junk foods
• take-aways
• potato
• white bread
• coffee
• soft drinks
• carbs
• meat
• sugar
• chocolate
• processed foods
• deep fried foods
• deli meats

Several patterns of dietary changes emerged from the generous comments shared in the survey. These offer a rich insight into how people's relationship with food changes over time.

Several triggers, changes in circumstances or shifts in thinking had a significant influence on eating. Do any of these apply to you?

What's Gaining weight

This is arguably the biggest factor stimulating a greater attention to dietary detail.

“Well I can't eat what I want anymore without putting on weight. I just need to lower my sugar intake and try not to pig out late at night.”

“Ten years ago I was that much younger, and those years formed a `psychological Cushion'. I was able to postpone worrying about such things because I was quite thin and it didn't seem to matter if I put on a kilo or two, I knew they would disappear naturally. They don't now!”

“I can remember that we would go out for dinner years ago and have massive portions of three-course meals and not put on an ounce of weight and we were consuming lots of fatty food so a lot of that has gone. However we have to watch our weight all the time now. If we have a binge eating out we seem to gain weight almost straight away.”

“I realise now that, as a TOTAL chocaholic, I can't eat the way I used to - or I'll be dead before my 50th birthday! But I have found other ways to manage. I drink water when the chokky urge hits, go for a ride or phone a friend!”

“10 years ago I could eat whatever I wanted and not put on weight, but that changes in your late 20's and I can see even more so the older you get!”

Take home message: Start practising calorie-limiting and calorie-burning strategies before you gain too much age-related weight. Use the knowledge that your metabolism will slow as you age to motivate you to eat well and be active now.

Health

“I am more aware of my cholestorol levels and blood sugar levels so I tend to eat foods that are better for my health than I would have ten years ago.”

Take home message: Stay healthier for longer by starting to eat healthier now, rather than waiting until you discover you have elevated cholesterol, blood glucose, blood pressure or other risk factors.

Kids

“I was still dieting 10 years ago, but now have more reasons to change. I eat more healthy food, because of the kids, and I want to be able to keep up with them, so that makes me think differently.”

“I try to eat healthier not just for me but also because I have children. Also because of having had children are now being over weight, I have a need to diet whereas I never had to before having children.”

“Now I have a family, I need to be healthy for them so I really make an effort to eat well. I also need to set a good example!”

Take home message: Kids take after their parents, so it's a great reason to lead by example with healthy eating habits.

More sport, training or fitness

“My diet is set out to suit my running to give me energy before a race and for improving my recovery rate after a race.”

“Am more regular with exercise frequency and intensity. This allows me more flexibility with eating.”

“Having successfully lost 45 kilos between us, and maintained that for a couple of years now, my partner and I are much more aware of the nutritional value of food. Sometimes we actually eat a greater quantity of food that we used to, but it is of a much greater quality now.”

“Regular exercise has made it possible four me not to worry too much about every little bit that I eat. I love my life more that way!”

Take home message: As well as benefiting your overall health, regular physical activity burns calories, which makes it easier to manage weight.

Less sport, training or fitness

“Ten years ago I was teaching 13 or 14 exercise classes of moderate to high intensity each week, so I could get away with eating biscuits and treats. I now I do less, so I am more careful.”

“I now eat far fewer carbs and more protein. As an ex-runner I had to learn to stop eating like an endurance athlete.”

Take home message: When you do less physical activity be prepared to do more mental training to limit your food intake. You'll build a new habit of eating less as you won't need as much fuel.

Less intense focus on food

“I used to be obsessed with food and think about it constantly. I now have a really normal relationship with food - nothing is forbidden (unlike before!). I am now really aware of portion size and always making sure I get a good variety. I used to struggle to stay around the 58-59kg mark, now I don't "diet" and generally am around 53-54kg.”

“Ten years ago, dieting was all about calorie control, and if I wanted to eat more I had to do more at the gym. It never lasted, and I always went back to eating really badly with absolutely no exercise. Now it's more about a better food lifestyle.”

“Ten years ago I was into body building with a high protein diet. Now I'm not into the high protein stuff and have learnt that a balanced diet will achieve what I want.”

Take home message: In some situations focussing less on food can result in a better balance and better results than you are getting now.

More emotional eating

“I probably technically eat better than before, but I think about food too much in an effort to 'get it right'. The benefits of my health consciousness these days are outweighed by my feeling of never quite eating 'properly' or being 'perfect'.”

“I now binge more often depending on my emotions, and then have to be very strict with my eating to lose what I gained during my binge.”

Take home message: Although it can be challenging, dealing with the triggers that lead to emotional eating will better enable you to control how these affect your diet.

Better appetite management

“I always eat slow and let my brain catch up. It takes 20 minutes for the brain to realise that the stomach is full. Not good news for those people that like to eat fast and stuff their face full of food!”

“I think about what benefits the food I am about to eat will have on my health before I eat it and listen to my body more, especially in regards to the feeling of fullness.”

“I don't need to finish what is on my plate.”

“I eat for nutrition rather than to feel full. I eat more slowly and stop before I feel uncomfortable.”

Take home message: Listen to your belly more. Getting in tune with your hunger and appetite signals will put you in sync with your body's energy and nutrient needs.

Mood, energy and feelings of wellbeing

“I have now noticed that certain `bad' foods, make me feel terrible, which I didn't notice 10 years ago!”

“Much more aware of how different foods affect my moods and energy levels.”

“I am far more aware of how my food and drink intake affects my energy levels, skin and general sense of well-being.”

“I know how certain foods affect my stomach and energy levels so limit or avoid them altogether.”

Take home message: As you get older, good nutrition does more than keep disease risk factors in check. It affects how you feel right now, so eat well and feel well.

A focus on better eating or a healthier body

“Following the last workshop with you, I'm succeeding with better eating and weight loss by writing everything down. I have calculated my BMR; am having better results with weight loss; have stopped randomly helping myself to fruit every time I feel hungry! A big trap for me in the past - just 2 cups a day! Thanks for helping me understand my body better than ever before, despite being in the Fitness industry for a long time!”

“I am concerned more about being healthy. Previously I ate in order not to put on weight. I think this comes with maturity and being busy. I don't have as much time to worry about what I eat as much. I eat more for energy now and ensure my body is getting all it needs to stay healthy.”

“Now I really care about what I put into my body as I'm a personal trainer. I have learnt how to have moderation and I don't eat foods rich in saturated fat or takeaways anymore and I don't miss it not one bit.”

“I used to eat to fill myself up when I was hungry. I now eat to feed my body the nutrition it needs to keep me going. I now have a lot more energy and feel better overall.”

Take home message: When you care about what you eat, you'll naturally choose healthy foods. It's a habit you can start building into a strong pattern now.

A stronger love of your body

“Ten years ago I thought you had to be skinny to be happy and accepted by others. I have recovered from an eating disorder and now see food as fuel rather than the enemy. I am in the process of completing your nutrition unit and think the quote regarding liking your body and wanting to nourish it sums up my attitude. Up until quite recently I hated my body and struggled with my diet and weight. Thanks to that quote I had an `aha moment' and my whole attitude has changed. Interestingly enough I really enjoy exercise and have lost about 8kg by not dieting, listening to my body and loving myself.”

“I eat more now than I did ten years ago; mind you, I do have a disordered eating background! I realise now that food isn't an enemy and that being more flexible with food makes me happier and healthier.”

“I'm not as anal about my food.”

Take home message: When you care about your body you'll nourish it with good food. Aim to look after yourself and nourish your body all your life. You deserve it!

Who responded to the survey?

236 people of which 89% were female

A big thank you to all who completed the survey! Although I couldn't include all your comments, they were all read with interest and incorporated into the messages in this article.

Top | Subscribe