As a dietitian for twenty plus years my biggest goal for myself and my clients is to have a healthy relationship with food. I want my clients to think of food as fuel, as well as joyful sustenance. I’d also like people to know that most of overeating is from undereating.
Say that again – most of overeating is from undereating. It is not a matter of willpower and self-control; it is basic biology. Extreme dieting and chronically under fueling leads to a drop in blood sugar, which in turn causes sugar cravings and leads to binges. Let’s stop the madness and give our body the nourishment it needs without any of the guilt.
Here are my top 10 tips to level up your nutrition and begin your journey to a healthy relationship with food:
1. Always eat breakfast. Jump start your metabolism by eating breakfast within 1 hour of waking up. People who eat breakfast make smarter food choices throughout the day.
2. Eat at least every 2-4 hours during the day. Have a mid-morning snack and afternoon snack between meals to keep hunger levels stable and prevent overeating (due to extreme hunger) at meal time.
Example Timeline: Breakfast at 6:30 am, Snack at 9:30 am, Lunch at 12:00 pm, Snack at 3 pm, Dinner at 6 pm, Snack at 8 pm
- Incorporate a mixture of protein and high-fiber foods at meals & snacks to keep you full longer.
3. Use the 2 hour rule in the evening. Have a planned, nourishing snack about two hours after supper which is also about 2 hours before bed (8 pm). This helps prevent grazing due to boredom in the evenings, and can also prevent digestion from interfering with your sleep.
4. Eat a fruit or vegetable as part of every meal and snack. By doing this, at the end of the day, you’ve had your recommended daily amount of fruits and vegetables (5-a-day).
5. Aim for meals that consist of at least 3 different food groups and snacks that consist of 2 different food groups. This ensures a balance of carbohydrates, proteins, and fats to keep you feeling satisfied and keep the blood sugar levels stable.
6. Try a new recipe each week! Healthy eating is more interesting and successful when you try new recipes to keep things fresh and fun.
7. Eat a variety of food groups at meal times. Half of your plate should consist of fruits and vegetables; aim for the other half of your plate to consist of healthy protein and carbohydrates.
8. Plan Ahead. Keep a grocery list and go shopping for fresh produce at least once a week; don’t go when you are hungry.
- Prep/cut/portion out all of your produce right when you get home from the grocery store. Store what you can on countertops in plain sight (apples, oranges, bananas). You’re more likely to eat it if you’re constantly reminded of it!
- Pack your lunch the night before to avoid grabbing fast food or visiting vending machines.
- Always carry a bottle of water with you while running errands and at work. Some water bottles have a built-in straw which increases water consumption.
- Set aside a day to meal plan or prep. This will save you a significant amount of time throughout the week ahead. Set yourself up for success!
9. Make use of technology (EatLove!!). Your RAC membership includes the use of the EatLove nutrition app. This is not only a food tracking app, but also offers custom meal plans, dietitian approved recipes, and smart grocery lists with food delivery capability. Go to the RAC app, click on tracking at the bottom of the screen, then click on the EatLove personalized nutrition tile to get started!
10. Consistency is king. Whatever changes you choose to make in your nutrition or exercise plan, make sure you can sustain them in the long term. The reason so many diets fail is that they have an “end date” or have us doing things that are unsustainable, so we revert back what we were originally doing. Building up realistic and sustainable habits is the key to a positive, healthy relationship with food!
