Eating right: Simpler than you think

Header image for Interrobang article CREDIT: "FRESH PRODUCE AT THE BYWARD MARKET" BY JAMIE MCCAFFREY ON FLICKR (CC BY 2.0)
Buying fresh produce and eating whole foods are just one step to good nutrition.

What makes good nutrition complicated is you and your behaviours, beliefs, lifestyle and current state of health. The world complicates it further with all its promises of this and that, and people around you may not understand or be supportive. Here are some simple nutrition rules to follow, which can help you get on to a path of a healthier lifestyle:

Eat whole foods first

This means the plant or meat/ eggs as it was meant to be eaten. You can liven it up with other whole foods: herbs, spices, etc. Depending on how you feel about milk or alternatives and the products made from these, you can consider this a part of whole foods or see below. Supplements are secondary and only work well with a healthy diet. Your doctor, naturopath or dietitian can advise which ones you need based on screening – you should never take supplements unnecessarily as they can have serious side effects.

Eat as little processed foods as possible

Even whole grain or all natural versions may be missing things you need (fibre, protein) or adding in things you don’t (sugar, salt) to make it taste better. Processed foods include: juice, sauce, cereal, pasta, breads, dips/condiments, etc. Basically, if it comes in a package of some kind and has more than one ingredient, it is processed in some way. These still have a great place in your diet, but we don’t always need much in terms of portions.

Read and compare nutrition labels

Look at the ingredient list: items are listed in order of their volume. Next, look at the label. This tells you the basic information based on a certain serving size. Make sure you know how much that serving size really is. Typically, most labels only have room for certain vitamins and minerals: sodium, iron, calcium and vitamins A and C. There are other vitamins and minerals that could be higher than what is listed and for this you may need to use an online source or ask the manufacturer.

Drink water

It’s simple: you need hydration and water is your best bet. If you have to drink juice, make sure it’s 100 per cent not from concentrate and definitely no sugar. If you have to drink coffee or tea, limit the caffeinated versions to one to two cups (250 to 500 ml) and try caffeine-free herbal teas instead and switch from heavy creams, butters and sugar to small amounts of honey, lemon, low fat milk, etc. Limit alcohol to one four- to six-ounce glass a day, including wine and beer.

Eat when you are hungry

Eat small amounts and go for more if you are truly hungry. While your stomach can expand and hold as much as two to three litres of food, your satiety level can be reached with just a quarter of a litre (250 ml). If you eat on a regular schedule – within a couple hours – generally you will be hungry at those same intervals. There is also no need to make yourself eat before a social gathering or going to the grocery store, unless you are truly hungry. Most people wind up eating about the same amount of food and therefore overeat. You should never eat so much that you feel sick or have to unbutton clothing around your waistline.

Plan and prep healthy meals and snacks every week

Make healthy eating as convenient as possible, and instead of sleeping in on Sunday, get up and make some soup, salads, homemade granola bars, etc. Plan your grocery list for the meals you will need for that week and to get you started into the next. Make a list on your fridge of all the healthy meal options that you know how to make. Build it up to having something different for dinner at least every night for two weeks, at least six to seven different lunches, four to five different breakfasts and many options for snacks or to-go meals in between.

Out of sight, out of mind

Get rid of unhealthy things – don’t buy them as your regular grocery shop, even for a treat. You can make treats out of healthy options and think of other ways to treat that are not junk food

If you must indulge, pick a specific time and stick with it

For example, only eat a small piece of cake on birthdays. The more healthy eating you do, the less you will want unhealthy options. When you eat things in excess or too often you crave them more. Healthy eating will help to put your hormones and cravings in balance, and you’ll know it’s working when you find unhealthy options less desirable.

Karen Nixon-Carroll is the Program Manager at Fitness 101, Fanshawe College Professor, YMCA fitness course trainer & examiner, Fanshawe FHP grad and holds many fitness certifications for personal training, group fitness and wellness. Email her at karen.carroll@fanshawec.ca.