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In fact, it’s really freaking confusing sometimes.
Victor Espadas/Adobe Stock
Take the tips that speak to you, and add them to your very own one-of-a-kind healthy eating toolbox.
Diet cultureis inherently homogenizing with its wide, sweeping health recommendations and generic weight loss prescriptions.
“The most important aspect ofhealthy eatingis whether you’re eating enough.
Rachael Hartley, R.D., certified intuitive eating counselor and owner ofRachael Hartley Nutrition
3.
Focus on including more foods, not taking foods out.
Think about foods to add in rather than take out.
I had a client who loved instant ramen noodles.
Adding in, not taking away.
Shana Minei Spence, M.S., R.D.N., C.D.N., founder ofThe Nutrition Tea
4.
Create a list of your values, then think about how well your relationship to food aligns with them.
Cara Harbstreet, M.S.
ofStreet Smart Nutrition
5.
Intentionally include social and cultural connections in your food experiences.
Expand your definition of healthy eating by including these key ingredients into your meal choices whenever possible.
Try scheduling a Zoom meal with friends or family while you reminisce on the good times.
Recreate your favorite childhood meals to bring back fond memories and a pleasurable eating experience.
Or for variety and comforting nostalgia, incorporate recipes and ingredients from your culture into your meals.
Ayana Habtemariam, M.S.W., R.D.N., L.D.N., nutrition therapist and certified intuitive eating counselor
6.
Describe your food in ways besides healthy and unhealthy.
Get creative with how you describe or think about your food.
Typically, were used to thinking about food in organized categories like healthy or unhealthy, good or bad.
Make a list of as many descriptive words (spicy, savory, crunchy, melty, etc.)
This can point you toward your true food preferences versus the food rules you absorbed fromdiet culture.
Cara Harbstreet, M.S.
Speed up your cooking.
Maximizing your time in the kitchen is so important, especially as we all are navigating uncharted waters.
Using basic items liketriple-washedand bagged greens or pre-chopped veggies cuts prep time in half.
And brands likeBrooklyn DelhiorSaffron Roadhave incredibly flavorful simmer sauces that bring life to any dish in under five minutes.
Maya Feller, M.S., R.D., C.D.N.
Try mindful eating, even if just for a single bite.
Mindful eating is turning attention to the sensesthe sight, smell, feel, and taste of a food.
To eat mindfully means we take the time to really experience the foods we eat.
I always recommend people start small, with just one mindful bite!
So…to start, take a few deep breaths as you prepare to really taste your food.
Take a moment to notice the color, the smell, the texture, and just take one bite.
Thats all it’s crucial that you do.
You might notice that the food tastes different when you actually allow yourself to taste it.
Add more fiber to your diet.
Fiberis integral to gut health.
Addingfiber-rich foodsto your daily routine can be quite simple.
Try an ancient grain like bulgur (which has almost 30% of the D.V.
for fiber) or barley.
Maya Feller, M.S., R.D., C.D.N.
Dont worry so much about eating the rainbow.
I think it’s time to rethink that.
Not colorful at all, but loaded with nutrition.
If you’re able to, try new and different veggies, regardless of color.
Dalina Soto M.A., R.D., L.D.N., bilingual dietitian and founder ofNutritiously YoursandYour Latina Nutrition
11.
Go for more regular ol veggies over trendy superfoods.
If you just do one thing, add more vegetables.
The majority of Americans don’t meet the recommended daily intake for vegetables.
Skip the healthy version and eat the food youre actually craving.
Instead, give yourself permission to eat the foods you like, including the foods you crave.
Shana Minei Spence, M.S., R.D.N., C.D.N.
(Ya know, plants!)
They can be enjoyed fresh or frozen and added to both sweet and savory meals.
Or spice up your meals with garlic and onions.
When stored properly, they have a long shelf life.
Maya Feller, M.S., R.D., C.D.N.
Eat when youre hungry.
Your body is not on a timer.
Eat when you are hungry.
Ive heard of some people beinghungrymid-morning, but thinking that they shouldnt eat because its not officially lunchtime.
If you are hungry at 11 a.m., know that its okay to eat.
Our bodies and their needs change daily (due to hormones, movement, activity, etc.).
We are not robots or machines that go off of an autopilot, we are indeed human.
Shana Minei Spence, M.S., R.D.N., C.D.N.
Batch prep grains and veggies, then mix and match them throughout the week.
Marisa Moore, M.B.A. R.D.N.
Create some new food traditions for yourself.
Cara Harbstreet, M.S.
Add fresh herbs to basically everything.
The oils naturally present infresh herbslike basil, parsley, and oregano add lots of flavor.
Two tablespoons of fresh basil deliver about 25% of the Vitamin K you need in a day.
in one tablespoon!)
Marisa Moore, M.B.A., R.D.N., L.D.
Keep ingredients for go-to pantry meals in stock.
“Keep ingredients on hand for a couple of tasty and nutritiouspantry meals.
Rachael Hartley, R.D.
Delete or mute your food tracking apps.
This is one of the simplest yet most challenging tips.
We can grow reliant on apps to guide eating decisions, but that creates a false sense of safety.
Thats why it can feel so precarious to consider deleting them.
This is one of the most important steps to reconnecting with hunger and fullness and learning totrust your body.
Cara Harbstreet, M.S., R.D., L.D.
Eat whichever meals whenever you darn well kindly.
Ever notice how easily we categorize food into breakfast/lunch/dinner?
This line of thinking can hold you back.
Rebecca Scritchfield, R.D.N., author ofBody Kindness
21.
Roast frozen veggies for an easy, delicious side.
They can be super affordable and last a while in the freezer.
Or you’ve got the option to roast them in the oven until golden brown.
Such a crowd-pleaser and super quick to make.
Dalina Soto M.A., R.D., L.D.N.
Meal prep regularly, but try not to stress about it.
After that sprint, I usually have several ideas for the next set of meals and favorites to restock.
This actually gives me time to eat mindfully and enjoy the taste too!Rebecca Scritchfield, R.D.N.
When in doubt, put some fruit and nuts on it.
I personally love adding mango, berries, and sliced almonds to my sweet treat.
And Iloveblending granola and nut butter into my fruit smoothies.
It is also perfect for an on-the-go breakfast.
