Think quick: if you had the option to choose between butter popcorn and lightly salted nuts as a movie snack, which would you choose? Who are we kidding—you're probably picking the popcorn. After all, who in their right mind would munch on healthy nuts over the ultimate movie snack?
We all know the basics of eating healthy: get enough protein, eat leafy greens and fruits, and drink plenty of water. And yet, even though we're told time and time again that we should reduce our sugar intake and avoid processed foods, we never seem to have enough willpower to actually follow through. Why is that? The truth is that it isn't all in your head—or maybe it is.
Junk Food Is Easy
If you want to eat healthy, that often means you'll need to buy the necessary ingredients to whip up something nutritious in your own kitchen, which takes time, money, and effort. And if you're running on a tight schedule every day, choosing healthy might feel like an impossible hurdle.
It doesn't help either that junk food is everywhere. Fast food chains—from McDonald's to Starbucks—might litter the block, and grocery stores may push processed snacks out front and center. It isn't just that these unhealthy options are easily accessible; they're also inexpensive and make for quick meals. For many, that makes the choice obvious, and it's difficult to resist temptation when it's dangling right in front of you.
Food Is Emotional
We don't just eat to fuel our body—we eat to soothe our emotions, too. Whether we're seeking comfort, stress relief, nostalgia, or celebration, our choices don't always align with a perfect, healthy pattern. In fact, the many challenges and hassles we face in our everyday lives can push us to reach for familiar treats that suppress our feelings of sadness, loneliness, or fatigue without even realizing it.
But that's not all: we don't eat to avoid negative emotions—we also tend to eat unhealthily when we're bored or distracted. Think back to the last time you had a movie night marathon.
How many snacks did you end up reaching for and finishing? How many of them do you remember reaching for? Chances are, you rarely register your habits when they feel so automatic.
Our Brain's Reward System
Eating healthy is hard, but it isn't entirely just because it's hard to resist temptation. The explanation, actually, is rather simple: our brains are hardwired to crave junk food. Whenever we snack on sugary treats or processed foods, the reward systems in our brains light up, and dopamine—the feel-good hormone—is released. And because we feel pleasure, we're constantly seeking more ways to light up that pathway again, and again, and again.
But even if our bodies are wired this way, that doesn't mean it's impossible to overcome. If you find it difficult to avoid unhealthy snacks, try keeping them out of your pantry and shelves entirely, and skip the junk food aisle on your weekly grocery trips. Then, swap your habits for better ones, such as mixing Greek yogurt with your favorite fruits, or baking oatmeal chocolate chip cookies at home instead of purchasing overly sugary packaged varieties. Over time, this will help rewire your brain so that you'll opt for more nutritious options without thinking.
The National Institute on Aging also has a guide that helps older adults overcome barriers to healthy eating. Whether you have dietary restrictions or you have a tight budget to stick to, there are ways to conquer these roadblocks so that you make better choices, and establish healthier eating habits.
Eating healthy might seem challenging when our brains are so accustomed to seeking pleasurable, highly rewarding foods, but it's not insurmountable, and it's never too late to start.
