By Allen Fox, Ph.D. © 2014, all rights reserved
When I competed on the international tennis circuit in the 1950s and 1960s, our ideas about nutrition were often misguided. Many of us treated our bodies like old steamships into which any fuel would do. The typical evening meal was a rare, hefty steak with a loaded baked potato, washed down with a Coke and finished with ice cream. On court we were even advised not to drink because it supposedly caused stomach cramps—advice that seems dangerous in hindsight when playing long matches in hot, humid conditions.
Today we understand that hydration is essential and that diets high in saturated fat, simple sugars, and excessive protein can harm both performance and long-term health. A balanced diet rich in complex carbohydrates, fruits, and vegetables supports physical and mental well-being. While most people know these basics, the challenge is translating knowledge into consistent habits.
There are several reasons we slip back into unhealthy eating. First, high-fat and high-sugar foods taste very appealing because, evolutionarily, our ancestors benefited from seeking calorie-dense foods during times of scarcity. Those preferences persisted, so modern availability of abundant, calorie-rich foods makes restraint harder. The rise in obesity in developed countries reflects how uncommon sustained willpower can be when temptations are everywhere.
We also eat for reasons beyond hunger. Food provides immediate pleasure and a low-risk, guaranteed reward: a bite of rich ice cream, a pizza slice, or a chocolate feels good in the moment. After a long day, a substantial dinner promises comfort. Meals are often emotionally meaningful—holiday feasts and shared dinners reinforce feelings of warmth and connection. Eating reduces stress and provides a temporary refuge from daily pressures, which makes lingering at the table and overeating easy to justify.
Guilt after overindulging can paradoxically lead to more eating. While engaged in consumption, the pleasurable sensations overshadow regret, which typically arrives only afterward. This tension between immediate pleasure and longer-term happiness means we sometimes forgo short-term rewards to achieve sustained well-being.
Keeping in mind that nourishing the body promotes lasting happiness makes discipline easier to maintain. Feeling physically and mentally better is a powerful motivator. The following practical tips can help you build and sustain healthier eating habits:
1. Eat for health rather than focus solely on dieting to hit a target weight. Strict diets based on deprivation are hard to sustain. Emphasize nutritious eating and let weight loss happen gradually as a by-product.
2. Find recipes that reduce fats and sugars while still delivering satisfying flavors. There are many resources with healthier takes on favorite dishes that feel indulgent without the excess.
3. As you reduce rich, processed foods, your palate will adjust and fruits and vegetables will begin to taste sweeter and more flavorful.
4. Pair healthy eating with regular exercise. Physical activity and good nutrition reinforce each other: after a solid workout you’re less likely to sabotage progress with high-calorie treats. For perspective, a typical ice cream bar can contain around 350 calories—roughly the amount you’d burn by running several miles. Ask yourself if that quick pleasure is worth the effort required to offset it.
5. Avoid “family style” serving where platters remain on the table. Plate a reasonable portion and put any extra servings away immediately—out of sight, out of mind helps prevent mindless seconds.
6. Plan an activity after dinner to avoid lingering at the table. Even a simple walk or a game of tennis with a partner can distract from post-meal grazing and build healthier routines.
Once you get past the initial adjustment period, maintaining a consistent nutrition and exercise routine becomes much easier. The hardest part is starting—after that, the ongoing sense of well-being will support both on-court performance and daily life.
***This article was written by:
Dr. Allen Fox. He earned a Ph.D. in psychology at UCLA and is a former NCAA champion, Wimbledon quarterfinalist and three-time member of the U.S. Davis Cup team.
He consults with athletes on mental skills, lectures on sports psychology, and has written several books on the mental side of competition.