A friend reached out to me this week asking if I’d ever used one of the current popular applications for food tracking. This program claims that “it’s not a diet”, so she was curious and started up a 14-day free trial.
“I think the app’s a little crazy” she says.
“Crazy how?” I asked.
“It places everything I track that’s not a fruit or veg in the bad category.”
She proceeds to send me a few screen shots. She was right.
That egg she had for breakfast with a whole grain toast and apple? BAD! And the toast too.
The scoop of all-natural nut and seed butter she topped her toast with? BAD!
Of course, the apple she ate at breakfast, and the salad she had for lunch got the GOOD seal of approval.
*Enter ginormous eye roll here*
I confirmed with her right away “you’re right, this is absolutely crazy”.
Friends, I want to clear something up for you – if you are labelling foods as good or bad, whether you’re tracking what you’re eating into an app, or doing so mentally as you’re going through your fridge deciding what to eat – you’re on a diet!
It’s not your fault though, diet culture made us this way.
Fat? Bad! Sugar? Bad! Eggs? Bad!
I disagree. Food is food. Period.
In my opinion, the only way to win the war on diets is to let go of the idea that food is either good or bad, and instead, label food as nutritious vs less nutritious.
Then, if we make sure to include food that is nutritious at every meal, we don’t have to feel guilty at all about enjoying some food that is perhaps a little less nutritious. Like your kid’s Halloween candy. I got into the stash, friend, and I’m thinking maybe you did, too! And that’s ok! I don’t feel the least bit guilty about it because I am confident that I fed my body good nutritious food throughout the day, too. In fact, I enjoyed and savoured every bite of that full-sized kit-kat bar, and I’m thinking I might do the same today with a few rolls of rockets.
What it all comes down to, in my opinion is balance. That’s it, that’s the secret!
Because if you’re in it for the long haul, is it really realistic to think that you can avoid everything sweet, or deep fried, or carbs or anything labelled as “bad” forever?
Likely not. Right?
One of the very first things I look at with my clients is what I call “the balanced plate principle”.
Let’s review it together, shall we?
The Balanced Plate
Why balanced? Well, because when you structure your plate this way, you can be confident that your body is getting its share of nourishing food to keep you energized throughout your day, and also that, as you get the hang of eating this way, you’ll feel full and satiated until your next meal – which will ultimately keep snacking and cravings at bay.
Here’s what the magic plate looks like:
The right amount of protein and healthy fat will keep you feeling satiated during meals, therefore keeping cravings and snacking at bay; and veggies and grains provide important nutrients such as vitamins, minerals, antioxidants and of course, fibre.
And then, if you’re still hungry after your meal, you can enjoy a perhaps less nourishing treat, mindfully, and guilt-free!
I invite you to get familiar with this graphic and try to implement it in your meals this week. Is this new to you? Do you find you eat this way naturally?
We’ll continue to build on this concept in our next post!
In the meantime – try this recipe for my Morning Glory Muffins, packed with nourishing ingredients, perfect for a mid-morning snack or a sweet treat after your meal!