As a naturopath who loves nutrition, when I think about ‘food’, it’s so much more than just eating. It’s an experience; an opportunity to explore new tastes and flavours, to socialise and connect with friends and family members and to nourish and energise our body and soul. Nutrition should be something that’s fun, enjoyable and health promoting. It’s probably why I’ve never really understood the whole ‘I’m going on a diet’ thing. Of course there have been instances where I’ve really tightened up my nutrition and instances where I’ve been a bit more relaxed, but it never really felt like I was ‘on’ or ‘off’ a ‘diet’. It was just something that I did.
A big part of my role as a naturopath is talking to people about food – what they are eating, how they cook and prepare and how they feel once they have eaten it. Sometimes (actually scrap that – most of the time!) I’m asked about the best diet to follow. Should you ‘quit sugar’, eat paleo, avoid gluten, go low FODMAPs, eliminate dairy or eat based on your blood type?
To be completely honest, I don’t think that there is one clear answer to this. We’re all different. We have different needs, requirements, tastes and preferences and while there are some key basics that I believe should underlie everyone’s nutrition, this is definitely a case of one size NOT fitting all. For some people, even ‘healthy foods’ can cause them discomfort so it’s important to look at things on an individual basis.
What I try to teach my clients is that we need to develop a healthy relationship with food. It’s not so much about a food being ‘good’ or ‘bad’ (although there are some– mainly processed and take aways – that are just plain evil!). It’s more about how you respond to these foods and finding the ones that are ‘good’ or ‘bad’ for YOUR body.
If you’re really confused or just want someone to have a look at how you’re currently eating, have a chat to a naturopath, nutritionist or dietician. They can help you understand what’s best for you and work from a one-on-one perspective to get things sorted. In the mean time, here are my top 5 tips for establishing a healthy relationship with food and helping you sustain healthy eating patterns.
1. Eat your veggies!
You’re mum was right – eating your veggies is going to help keep you healthy. It’s such a simple concept, yet according to the latest report published on Australia’s Nutrition by the Australian Institute of Health and Welfare (read the report), a staggering 91% of Australian adults are not eating enough veggies and more than 50% are not eating enough fruit.
The aim is for us to consume 5 servings of veggies and 2 servings of fruit every day. The NSW Health program ‘Go for 2 and 5’ has put together this useful chart to help us understand a ‘serving’.
By simply increase the number of vegetables you have each day, you will reduce your risk of cancer, diabetes and obesity. Try to choose a wide variety of fresh fruits and vegetables and go for ones that are brightly coloured. Try to make sure that at least ½ your plate is made up of different combinations of nature’s own superfoods!
2. Resist processed foods
Fresh is best and frozen can be a good back up when it comes to fruits and veggies, but when we look at processed foods, pre-made meals and fast food, these should be an absolute no go (or a very, very rare treat). Processing often requires the addition of too much salt, sugar, emulsifiers and preservatives and depending on the cooking method or process, they often contain trans-fats – substances specifically linked to cardiovascular disease.
3. Don’t deprive yourself
I often find most people ‘fall off the band wagon’ with good nutrition when they become ultra selective or super strict about avoiding specific foods. People who cut out carbs end up binging on a big white bread sandwich; those who eliminate sugar end up eating a whole block of chocolate. I’m sure you’ve either experienced this yourself or seen someone close to you go through it. It’s like there is a part of our brain that throws a tantrum the minute we say to ourselves ‘you’re not allowed to eat that anymore’.
We’ve all got a weakness (mine is chocolate mousse by the way). And while I’m not giving you free reign to go and eat this whenever you want, if you really, really feel like it, have it. Enjoy it and savor every mouthful! Be mindful though of how often you’re consuming ‘your thing’. If it’s starting to become more of the rule rather than the exception (eg: chocolate mousse a few times a week, rather than a one-off at the end of a lovely meal out) you may have to rein yourself back in or chop it out for a while.
4. Listen to your body
Our body uses the food we put into it to keep us functioning. If it doesn’t like what fuel we are putting in – it will tell us. Sometimes though, we don’t stop for long enough to listen to what it is trying to tell us. A nice experiment for you to do is to keep a 5-day food and symptom diary. Write down what you are eating and how you feel before and after you eat. You may notice some patterns that you were unaware of eg: when you are stressed, you’re more likely to chose something salty like an Asian take away rather than a protein with veggies or salad. Identifying what drives your food choices is one of the first steps to then being able to change this behavior for good.
5. Hydrate!
Our body is around 60% water. Even small fluctuations in your hydration status can change the way your body functions. Make pure, filtered water your predominant drink. The amount you should drink varies based on your gender, frame size, age and activity levels, but as a general rule, try to get in around 1.5 – 2L per day.
Go easy on caffeinated beverages like coffee and tea (keeping these to 1 – 2 per day). Watch your alcohol intake by trying to have at least 3 – 4 alcohol free nights per week and if you do drink, aim to keep it to 2 per sitting. Soft drinks should be avoided wherever you can (including the ‘diet’ varieties) – they are full of preservatives, sugar, unnecessary kilojoules and not many nutrients.
Being healthy and eating well doesn’t have to be boring nor should it be a chore. Focus on getting the basics right. As long as you are doing these most of the time and your body is in balance, a little slip up every now and again isn’t the end of the world. Similarly, if you choose to wander of track on purpose just be mindful of what you are doing. There is no point making yourself feel guilty about it, but just make sure you get yourself back on track. Don’t get lost in the depths of google, gossip, glossy magazines or your own drama. Every meal is an opportunity to nourish your body – it’s your call!
