Switching the “Restriction” Script; Let’s Focus on What to ADD to Our Diets

Don’t worry, I’m not going to tell you that you have to only buy organic foods and grass-fed meats and all the things that only few of us can actually afford (me not included). Instead I’m going to help you see nutrition, health, and wellness not as something you have to force upon yourself with micromanaged restrictions, but as something that you feel good about, and that is sustainable and “within reach” (the title of my book).

Wellness and health have turned into this punishment, something we all fear and dread, because we think we have to make all these major changes in order to achieve them. I like to think of wellness and health as a privilege, something we “get to do!”, and by looking at it through the lens of “what can I add to my diet to make it a bit better?” this becomes less punitive, and more of a fun challenge.

Back when I first became a registered dietitian I was very much a restrictive dietitian; “You need to stop eating sugar!”, “Don’t eat that burger!”, “Pizza? No way!”. Then I got a little older and realized my tips were not helpful, they were harmful. When I was young and life was easy; no financial stressors, no kids, no huge responsibilities, it was perhaps easier to limit certain foods and be more strict about my diet (although still not fun) but then once life actually started, it became clear that restrictions and strict rules around eating were not realistic or sustainable (not to mention the pleasure was certainly missing). Here are some examples of some not so helpful tips (restrictive mindset) made into a more useful tip (non-restrictive mindset).

 

• Don’t eat pizza or burgers —> Pizza and burgers can be paired with a salad or other vegetable. Also consider adding vegetables to your pizza (olives, mushrooms, bell pepper, onion etc), or to your burger (roasted red pepper, mushrooms, lettuce, tomato onion). Don’t like vegetables? Try fruit. Or consider modifying the food itself; use part-skim mozzarella cheese, use a leaner beef for the burger or use ground turkey or chicken.

 

• Cut out all sugar —> Sugar is found in many nourishing foods; such as milk, yogurt, fruits and vegetables. Limiting added sugar might be a better focus. This doesn’t need micromanaged, as we will automatically eat less added sugar when we focus on ADDING more fresh, whole foods to our diet such as fruits, vegetables, whole grains and unprocessed proteins. Don’t restrict added sugar, but instead ADD more whole foods.

 

• Avoid all processed foods —> Imagine living a life where your goal was to avoid all processed foods. The stress from so much pressure would be enough to cancel out any potential “benefit” of avoiding these foods in the first place.
  • Let’s consider all the actual benefits of processed foods
    • Convenience – quick, easy, and almost always better to eat something than nothing at all
    • Price – cheaper than eating out
    • Health – Better nutrition than eating out (almost always going to have less total fat and sodium)
  • Some of my favorite processed products (random list of some of my favorite products I eat almost daily)
    • Gutzy pouches
    • String cheese
    • Triscuits
    • Frosted Mini Wheats
    • Frozen meals such as Kevins, RootBerry and Trader Joe’s frozen meals are heavenly (there are many others, I’m pro frozen meals)
    • Lentilfuls
    • Yogurt such as Chobani and Skyr
    • Kefir
    • Pre-marinated meats such as pork tenderloin
    • Frozen fruits and vegetables

 

Here are some of my favorite foods to encourage ADDING to your diet;

• Avocados
• Nuts (of all kinds!)
• Seeds such as flaxseed or chia seed
• Berries
• Dark green vegetables
• Yogurt and kefir
• Cultured and fermented foods such as kimchi, pickles, and miso
• Beans (of all kinds!)
• Chicken, chicken thigh and breast, ground chicken
• Eggs

 

When we focus on what to add to our diets, rather than what to take away, there is more self-compassion, less self-punishment, less guilt, and less shame. What will you add to your diet (or lifestyle) today?

Want more ideas for quick and easy meals, pantry staples, and ways to utilize convenience foods (all without restricting anything)?? Check out my nourishment guide!

 

Learn more:

Buy my book!

Sign up for an insurance-covered appointment with me through Nourish!

Visit my personal business website; www.NutritionUnmeasured.com

Check out my 10-module self-paced intuitive eating course on my new You Tube channel!!