5 Timeless Nutrition Habits of Really Healthy People
We live in a world so full of “should” & “shouldn’t,” “do” & “don’t,” ''good” & ''bad” that it’s hard to tell what’s actually beneficial for your health as a totally unique person. You don’t live the same exact life as anyone else, so why should you follow the same nutrition recommendations as everyone else? Food for thought - get it?
As a dietitian, I create unique interventions & recommendations that are specific to my clients’ unique needs and lifestyles. This takes time 1:1, getting to know my clients holistically: what their schedules are like, what their strengths are, what conditions they are facing, what their sleep patterns are, when and where they grocery shop, where they could use some help, etc. Oh yeah, and I should probably mention that finding the right nutrition recommendations for all of my clients takes time. This requires several sessions and may even need to be revisited in the future as life changes. This is totally normal and necessary to ensure that clients are getting the best possible care. Dietitians are cheerleaders, and meant to guide you on a journey to finding what wellness looks like for you as an individual. It’s so cool and I love getting to be that cheerleader. Instead of leaving it there and explaining why I can’t give you personalized nutrition recommendations that will be dramatically life-changing after knowing you for 10 minutes, I’ve come up with 5 timeless nutrition recommendations that I would give anyone- on the spot, without any previous knowledge of this person’s story- that will absolutely benefit their health. You ready?
1. Eat Fruits & Veggies
Fruits and vegetables are stinkin’ good and they’re stinkin’ good for you! Different fruits and vegetables provide carbohydrates, proteins, vitamins, minerals, antioxidants, phytochemicals, and water. The USDA Dietary Guidelines for Healthy Americans recommends 10 servings of fruits and vegetables (not each, together; 1 serving being about 1 fist) a day. The more colors you eat the more variety of nutrients you’ll get.
2. Choose Local Foods
I am a huge advocate for supporting local farmers. Granted, this is not always possible - at least for me- and it’s 100% not required for you to be healthy! However, shopping locally forces you to eat in season for your area which will, magically, force more variety on your plate. Shopping from local farmers also decreases your carbon footprint, gives you the opportunity to talk to the farmer about growing practices, helps you appreciate where your food is coming from. Brownie Points if you’re the farmer and you eat from your backyard sometimes!
3. Accept That All Foods Have a Place & a Purpose
Easier said than done, right? Here’s the deal: all foods have a purpose; all foods have a place. ALL FOODS. Do some foods have more nutrients than others? Yes. Do some foods have less calories, fat, sugar, than others? Yep. It doesn’t mean the low-calorie option is good and the high-sugar option is bad. Hey, guess what? You need calories and sugar to live. Yes, sometimes you need to eat a salad because greens are good for you & because it tastes yummy. But sometimes your friend made brownies and invited you over and you need to take her up on it. They both fit, and they’re both okay to have. Food is meant to be enjoyed and create community.
4. Add Rather Than Take Away
Often when people experience physical symptoms like bloating, fatigue, headache, etc. they’re quick to blame food and start “eliminating the problem.” They start taking things away, which supports the thought that some foods are “bad for them.” Now this may be true if someone has a food allergy; however, food is generally not the root cause of your tummy troubles. In the long run, taking away the food is not going to solve your issue. Most often, if a food is difficult to digest, slowly reintroducing the food and allowing the body to learn to digest it properly will be more beneficial. Instead of asking “what do I need to eliminate,” we should truly begin to shift our perspective by assessing what foods we enjoy and make us feel good and asking, “what can I add to my plate to support my body?”
5. Dissociate Guilt
This one is another “easier said than done” scenario. Dissociating guilt from ALL FOODS is critical in improving your relationship with and perspective of food and your body. When we feel guilty about the foods we eat, we may experience anxiety, fear, etc. These emotions manifest in the gut and can, in and of themselves, make it difficult to digest which leaves you feeling bloated, gassy, constipated, etc. Dissociating guilt from food requires you to come to the table calmly instead of thinking “I shouldn’t be eating this,” accepting that all foods have a place & a purpose, rejecting the “should/shouldn’t,” “do/don’t,” "good/bad” advice that is not serving you, and possibly working with a nutrition professional to individualize this process for you.