The Goal: Focus on daily nutritious choices to break away from diet culture.
You can find tons of Youtube videos sharing someone who went on the Keto Diet, Whole 30, Paleo, or who tried intermittent fasting.
Whether these people stick with the diet programs or not, in every video, they chronicle a weight loss journey based on restriction.
The popularity of these videos points to the fact that most people recognize that habits around food are important to living a healthy life.
At one point I tried Whole 30, paleo, and intermittent fasting.
Though they worked to help me lose weight, the food habits I acquired did not promote sustainable healthy food choices for my lifestyle.
After spending time breaking up with the scale and focusing solely on becoming strong, I realize that I also have to let go of yo-yo dieting in any form.
Instead, I am listening to the advice of dietitians and people who study nutrition everywhere by forming five food habits to sustain a healthy lifestyle for the rest of my life.
This approach to food is one that doesn’t focus on restriction and instead focuses on making nutritious food choices for a daily intake of vitamins and minerals to fuel the body.
5 Nutritious Choices for Good Health
- Eat two to three servings of fruit every day
The benefits of eating various fruits are listed everywhere. As a native of Florida, for me, eating fruit is a way of life. Growing up, my parents grew watermelon in our backyard, and my grandparents grew grapes, figs, pomegranates, and more. Fruits are packed with tons of vitamins and are a healthy alternative to processed candies. I usually find myself craving fruit every day, and typically part of breakfast every day. Incorporating fruit into my diet is a simple and delicious addition to my daily food intake. - Eat three servings of vegetables every day
With so much of the Youtube space being dedicated to newly vegans, the benefits of eating a plant-rich diet are proven. Plus, the fiber from vegetables helps to satiate the body and prevent overeating. I try to eat at least one leafy green and a variety of colorful vegetables every day for lunch. This manifests itself in stir-fry’s, salads, soups, and sandwiches. All choices that help me create a variety of meals while maintaining a moderate calorie intake.
- Little to no snacking
This may be the most controversial of this entire post. Yes, I cut snacking from my diet. Why? I spent two weeks counting calories and realized that snacks were a source for overeating. Mainly because I tend to snack due to habit and boredom. I find that eating nutritionally dense meals satiates my body enough to not need to eat between meals. Also, when listening to my hunger cues, I noticed that my body did not crave food until about four hours after my previous meal, which bumps up against my next meal. Instead of snacking, I pour my calories into delicious meals which still leaves room for the occasional dessert. - Drink at least 3 liters of water a day
Current wisdom states that humans should consume at least half of their body weight in water every day. Plus, those who exercise should add 20 ounces of water for every hour of exercise to that daily total. For me, that amounts to at least 3 liters of water a day. I shoot for at least 100 ounces to ensure I get adequate hydration and so ensure I don’t eat, when my body is instead craving hydration. - Regulate sweets intake
I love sweets! No, I really enjoy fruity candy or a piece of cake. However, eating too much processed sugar can lead to a path of future health problems. I do not have enough control to allow myself a small dessert every evening, so I actively regulate my sweets intake to a few times per week. That includes alcoholic beverages. I do not cut sweets of my diet because I do not want to restrict, but drinking sugary beverages and indulging in desserts every night leads me down a path I know to be unhealthy. Therefore, choosing to mindfully incorporate sweet treats into my diet is my health-conscious choice.
Developing these five habits has made healthy eating so much simpler.
I can enjoy all kinds of foods and not feel restricted or over indulge. Plus, I can eat out with friends and not have to worry about what I order.
Instead, these habits allow me to focus on my hunger cues while meeting the nutritional needs of my body.
