Feed your mind: How a growth mindset starts on your plate

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Where do I start if I want to change my eating and cooking habits?

Former colleagues of mine know I am a big fan of Carol S. Dweck’s work and the concept of a growth mindset. A shift from a fixed mindset to a growth mindset allows you to see food choices not as rigid rules but as opportunities for learning, experimentation, and growth.

Embarking on a path toward healthier eating habits is as much about changing your mindset as it is about changing what’s on your plate. The first step to lasting change in food preparation is cultivating a growth mindset.

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5 hacks I recommend to start the shift

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1. Progress over perfection

Perfectionism hinders growth -> I had (and still have) to learn this the hard way 🤯. Instead of aiming for a perfect diet, focus on small, consistent improvements. For example: switch from regular pasta to whole-wheat pasta, or if you add sugar to your morning tea, try half a spoon instead of a full one. Celebrate each tiny step forward.

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2. Learn from challenges

Carol Dweck’s research shows that challenges are opportunities to grow. If cooking nutritious meals feels overwhelming, start small. For example: how about inviting a friend over to prepare a meal together? Experiment with new recipes and ingredients 🍠🥬, and see mistakes as learning experiences.

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3. Be curious and playful

Treat your kitchen as a playground 🛝🏓. Experiment with spices, techniques, and different cuisines. In my case, I try to prepare dishes from the countries I’ve lived in: Schnitzel (AT), Sunday roast (UK), Quiche (FR), Chicken Rice (SG), Rösti (CH), Moules-Frites (BE). Most importantly, keep it simple and fun.

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4. Reframe setbacks and a messed-up dish

Setbacks are part of the process! If your pasta 🍝 is overcooked or if you choose a less nutritious option, reflect on how to approach it differently next time. Every step in preparing your meal teaches you more about what your body needs and enjoys.

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5. Celebrate small wins

Acknowledge and celebrate every dish you prepare, whether it’s preparing a new recipe or choosing a healthier option. Celebrating these moments keeps you motivated.

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My take on cooking 🥦 and the growth mindset:

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A growth mindset transforms your relationship with food. Embrace imperfection, learn from experience, and approach nutrition with curiosity. As Carol Dweck says, “Becoming is better than being.”

Start your path to healthier eating, one nutritious meal at a time.

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