Dietitian-Approved Guide: Two Rules For Nutritious Eating
Summit’s nutrition and wellness team will be the first to tell you that there’s no “perfect” diet. However, there are two rules for every client in pursuit of healthy eating.
The ‘perfect’ diet doesn’t exist. We all want a quick fix, but developing a healthy diet takes time. There may be no magic diet or food, but Summit’s nutrition and wellness team does have a few general rules for anyone committed to nutritious eating. Here are two of them.
At every meal, have a carb, a protein, and a fat.
Despite popular beliefs, carbs are not ‘bad’ foods and coconut oil is not a be-all and end-all. Some fats are healthful and good for you, but everything in moderation!” Let’s walk through this rule at breakfast. Do you have eggs? They have protein, and a little bit of fat. You could put a little bit of olive oil in the pan. You could add vegetables for your carb; that would be great. Or, you could have a glass of milk as your carb, or fruit, or a slice of toast.
There are a lot of different ways to get all three food types in your breakfast. This can be as simple as putting some peanut butter on your toast in the morning, so that you’re adding a protein and fat source to the carb you get with your bread—easy! This combination keeps you full longer and you won’t have as many cravings. That’s our No. 1 rule for nutritious eating. If you maintain that combination at each meal, you are already halfway there. This approach doesn’t have to be elaborate. People tend to put a big emphasis on protein, but we don’t need as much as we may think we do. Just getting it in at each meal is sufficient.
Don’t look at food as good or bad.
“This is another important rule for people,” says Amy. “Are you going to have pizza? Pizza is often seen as a guilty pleasure, but it can have a place in a healthy diet. What if you had vegetables on your pizza? That would be great! And if you had whole-wheat crust, you’d be getting all of the food groups in that slice. Do you love ice cream? Ice cream is not “bad” in moderation. With ice cream, we get calcium we need. In addition, we get fat, which is also essential to healthy living. There’s no harm in having some ice cream once in a while.
“I encourage people to take foods they enjoy, and perhaps change them a little or add a salad with the pizza or have only one slice instead of three. I don’t want to completely change what people eat. My role is to just support them in finding healthier food combinations.
Healthy eating is about making swaps, not complete changes.”
People always ask: “What’s the secret?” The answer is that annoying answer you’ve heard before: balance and moderation. There’s no big secret to weight loss, and there’s no magical fat burner. But with these rules, you can begin to establish healthy habits to nutritious eating.
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