In 30 seconds…
Many people share their weight loss journey through improved nutritional habits.
Most of these examples and stories are positive and rewarding to witness because these transformational moments become the glue that binds together a long-lasting lifestyle of fitness and wellness behaviors. On the other hand, there are examples where a person’s journey to becoming healthier leads them down the path to being unwell – mentally, physically, and emotionally.
There are individuals placing extreme rules and restrictions on their dietary choices and demonstrating a limited view of what it truly means to be well across all dimensions of wellness.
According to the USDA, our diet must be rich in nutrient-dense foods like fruits and vegetables, complex carbohydrates, lean protein, and healthy fats. Similarly, eating the right types of food can help with pre-workout fuel and post-workout recovery.
If this subject resonates with you, here are some important reminders and tips to help you remember that eating healthy does not mean food restriction.
1. Avoid Labeling Foods Good & Bad
What we know about most foods is that there are no good and bad foods, but there are good and bad diets as a whole. When we start to think about food choices in this way, we realize that treating ourselves occasionally to a pizza or enjoying a piece of cake to celebrate a birthday does not mean that all our goals related to a healthier living go out the window.
2. Moderation and Variety
The USDA recommends consuming a wide variety of foods to eat well. It is recommended that one focus on eating more plants and vegetables than other types of food and balancing it out with whole grains, lean proteins, healthy fats, and low-fat dairy. Also, it is highly recommended that one should limit sugar intake and eat a variety of foods in moderation.
When food restriction and limitations on certain types of food start to become a norm, it can often lead to not getting all of the nourishment needed, possibly leading to malnutrition in more severe cases.
3. Social Life & Traditions
Various moments in life (for example, birthdays, graduations, Sunday night family dinner traditions, going out to the movies, a dinner party with friends, etc.) are celebrated with specific foods, and sharing those foods with others is a vital part of the bonding experience. Certain food choices are even part of broader cultural backgrounds and traditions such as Diwali, Thanksgiving, or Rosh Hashanah. It is important to note that when the goal of eating healthy starts to negatively impact or limit these special moments in one’s life, it might be time to reevaluate and seek support.
4. Choose the right balance of moderation
As you start to turn this education into action, it is important to choose the right amount of moderation that best fits your performance goals and helps sustain your healthy lifestyle. I believe that the 80/20 rule can help with success. The 80-20 rule states that 20% of what you do will result in 80% of the outcomes. In this case, focus on eating well as part of a healthy lifestyle 80 to 90 percent of the time, and give yourself permission to enjoy and indulge 10 to 20 percent of the time. Embodying this approach can help reduce stress on eating that piece of birthday cake or enjoying a special Sunday meal with family.
5. Stay Mindful to Your Thoughts
What you tell yourself is important here. Continue to keep your thought processes aligned with the points described above. Remind yourself and use affirmations and thought to restructure as needed.
6. Seek Additional Support if Needed
As the information above reinforces, do not be afraid to reach out for help if needed. Reaching out for help should be reserved for more severe situations and for less serious ones that require working with a Dietician and/or gaining additional education on this behavior for overall well being. Seeking support is a sign of strength and resilience and is often an underutilized self-care tool.
As a whole, it is important that we consume a wide variety of nutritious foods in our diet and cultivate a healthy diet with room for moderation and indulgences. This approach can not only minimize stress but also help us enjoy certain foods as part of a shared experience with others.
Eating wholesome, nutritionally rich foods is essential in obtaining good fitness results, fueling optimal performance, and improving key health metrics such as blood pressure, cholesterol, and glucose levels.
However, it is also important to note that being healthy and fit does not mean excessive food restriction. Focusing too much on food restriction can become a detrimental issue both mentally and physically in some situations.