How can behavioral economics improve your eating habits?

1 What are nudges?

Nudges are subtle changes in the environment or the way information is presented that can influence people's behavior without forcing them or restricting their options. For example, placing fruits and vegetables at eye level in a cafeteria, or using smaller plates to reduce portion sizes, are nudges that can encourage healthier eating. Nudges work by making the desired option more salient, convenient, or attractive, or by changing the default or the norm.

2 Why do nudges work?

Nudges work because people often rely on mental shortcuts, or heuristics, to make decisions, especially when they are busy, tired, or distracted. For example, people tend to follow the crowd, choose the default option, or stick to their habits, rather than weighing the costs and benefits of each alternative. Nudges can exploit these heuristics to steer people towards better outcomes, or to help them overcome their own biases and preferences.

4 How can you use nudges to improve your eating habits?

You can employ a variety of nudges to improve your eating habits, from creating your own to taking advantage of them in your environment. For instance, make healthy foods more accessible and visible, such as keeping fruits, vegetables, nuts, and other nutritious snacks in view and reach. Conversely, keep junk food out of sight and out of reach, or avoid buying it altogether. Additionally, use smaller plates and glasses as studies have shown that people tend to eat and drink more when they use larger portions. To track progress, set specific and realistic goals like "eat five servings of fruits and vegetables a day" or "lose one pound a week". Finally, take advantage of social influence and commitment devices like joining a group with similar goals or signing up for a program that rewards or penalizes you for your behavior.