Nutrition Label: You may never have heard of it, but it exists. At least it should.
Most likely you did some of these things at you. I hate to look tough here, but if you do any of the following four things you must be put in the penalty area!
Don't be that person. Please no.
Comment on what another person is eating.
Mainly to tell them what an "indulgence" is.
OMFG, nothing bothers me more than someone commenting on what I eat. In fact, I spent years at my old job having lunch at my desk rather than in the dining room, because this curious colleague was always critical of my salads. "How do you eat so much!" "Oh my God!" "Don't you eat anything other than salad?"
Dude, get over it. I like big salads. And like anyone in the world, I just want to eat in peace without someone making the common comment about my food choices.
Look, I get it: I'm a dietitian and everyone's looking at my plate to see if I'm really eating the way they think I am, a dietitian eats.
When I do, they comment. When I don't, they comment.
"You are a dietitian and you eat cakes / pizzas / fried calamari / cold cuts?!?!?!?!"
Seriously, pissed off.
I'm far from the only person this happens to. The only thing I've learned over the years is that when a person feels the need to make backhanded comments about what other people eat, those comments are actually about the person making them. As in, insecurities about their own food choices and their own bodies manifest as lagging or underhanded opinions.
“I wish I could eat cake. You are so lucky! "
“Ohhhhh! You eat chocolate! You are so bad! "
"Sensational! You eat a lot!"
"I thought you were on a diet?"
"I have heard that the meat you eat causes cancer"
“I see you have fries. I have a salad! (said with a satisfied smile)
This kind of remark is really crap. Don't be that person. Eyes on your own food.
The whole situation is a double-edged sword. Not only does the person making the comments let their own things get in the way of their happiness, but the person receiving the comments feels insecure, self-aware, and ashamed of their choices.
If you feel pressured to make these kinds of comments to others, try looking inside what really prompts you to do it.
If you're the recipient of these remarks, a `` keen look at your own food '' or a `` wait, did I ask you to comment on what I'm eating? work perfectly to silence the person.
I would have liked to say these things to my colleague. Pfft.
Talk about how "fat" you are.
Using the term "fat" as a derogatory term is incredibly insulting to grown-ups.
It can be a painful reality check, but no one wants to hear from you about how uncomfortable you feel in your body. It's boring and really - what do you want people to say?
If you are feeling shit about yourself, those feelings are real and need to be dealt with right. And believe me, if you're still thinking about it, it needs to be fixed.
What also needs to be corrected is our use of the word “fat”.
FAT is a descriptive word for both a macronutrient that is damn delicious and a person who is in a bigger body.
Somehow we've come to this place where way too many people use the word 'fat' to mean that a person is:
Less than one person
This is unacceptable.
So when you feel the urge to militarize the word "fat" against yourself or against others, please step back and understand what you are really saying.
Please understand how it can hurt you and other people.
Besides what everyone sounds like, putting yourself down really does horrible things to your self-esteem. It's like this: if someone tells you something over and over again, you start to believe it's true, even if it isn't.
If your `` tape '' constantly plays negative bullshit on you all day - and yes, a lot of people do it without even realizing it - that negative self-talk is spilling over into how you feel about yourself, but also on how you treat others, how others treat you, your food choices, your moods… just about everything in your life.
My next book Good food, bad diet, teaches you how to change your "band". It is certainly a process, but well worth it. I promise. You can start from this second by consciously taking note of each time you put yourself down.
Get started now. How many times do you actually do it, per day?
You might be surprised how often this happens because it is so ingrained in your brain.
Once you know you are doing this, it's easier to figure out where those thoughts are coming from and it's also easier to reverse them.
Remember: if you don't tell someone you love, you shouldn't be telling it yourself.
Tell people your diet is the best.
Listen: Every diet will work for someone, but no diet is right for everyone.
Spend five minutes online and you'll see a bunch of health gurus, doctors, and random people pontificating about how their diet is the answer to everyone's problems.
This couldn't be further from the truth, so don't be that person pushing their diet on everyone. One of my followers posted something the other day about how some vegan people she knows are pushing her to go vegan and because she hasn't changed her diet yet they keep on her. say that she `` finds excuses ''.
We all have different lifestyles, philosophies, finances, preferences, genetics, backgrounds, different lifestyles and much more. Just because something worked for you doesn't mean it will work for someone else. And pushing them to join your diet / MLM / fitpo group when they clearly don't want to, is obnoxious.
You do your thing, let everyone do theirs. Which brings me to the last point ...
Give (or listen to) nutritional advice without reservation.
Just zip it up and leave the advice to the professionals.
I hear all kinds of people giving out Halloween like nutrition advice and giving out candy. Okay, maybe not the best analogy here, but you get what I'm saying.
Don't tell people how and what to eat. And not because as a dietitian I'm afraid of “losing business” as some have suggested. Seriously? Thanks for that vote of confidence, but no one loses a business because of someone else's shitty advice.
You should avoid giving unqualified advice, as it can be misinformed at best and dangerous at worst.
Hey, we're all experts at something! It is also good to be an expert to stay on track.
And just as you shouldn't give nutritional advice if you're unqualified (and no, losing weight or correcting your symptoms doesn't `` qualify '' you for anything), you shouldn't TAKE ADVICE not to. anyone. , Is.
Like your hairdresser, who lost 80 kilos by eating only meat. Or that person on Facebook who seems to have all the answers. Or your aunt who swears eating coconut oil will cure anything that aches you.
Yeah, stay away from these people.
In short, some things are best left untold… to ourselves and to everyone else.
What is a normal diet? Learn more here.
to set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a saine diet sooner than you think.
Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make saine choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious
Start slow and make changes to your eating vêtements over time. Trying to make your diet saine overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad ( full of different color vegetables ) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more saine choices to your diet.
Small Changes Matter. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a saine diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every saine food choice you make counts.
Drink Water. Consider water as one of the central components to your diet. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
People often think of healthy eating as an all or nothing proposition, but a key foundation for any saine diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a saine body.
Try not to think of certain foods as “off-limits. ” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in restos. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.
Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.
Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model saine eating vêtements. Eating in front of the TV or computer often leads to mindless overeating.
Chew slowly. Take time to chew your food and enjoy mealtimes, savoring every queue. We tend to rush though our meals, forgetting to actually taste the flavors and feel the compositions of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day ( rather than the standard three grande meals ) keeps your energy up and your metabolism going.
Fruits and vegetables are the foundation of a saine diet. They are low in calories and nutrient abondant, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a peu of five portions each day.
Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add saine sweetness to your meals and reduce your cravings for other sweets.
Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a solo vitamin or an isolated antioxidant.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals sérieux together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.
Choose healthy carbohydrates and fiber sources, especially whole céréales, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole céréales tend to have a healthier heart.
Healthy carbs ( sometimes known as good carbs ) include whole céréales, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels ne change pas.
Unhealthy carbs ( or bad carbs ) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
Include a variety of whole céréales in your saine diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your préférés.
Make sure you’re really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U. S., check for the Whole Grain Stamps that distinguish between partial whole grain and cent pour cent whole grain.
Try mixing céréales as a first step to switching to whole céréales. If whole céréales like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to cent pour cent.
Avoid refined foods such as breads, pastas, and breakfast cereals that are not whole grain.
Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.
Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts ( like almonds, hazelnuts, and pecans ), and seeds ( such as pumpkin, sesame ). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.
Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce bourrinage mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new possibilités for healthy mealtimes. Beans : Black beans, navy beans, garbanzos, and lentils are good options. Nuts : Almonds, walnuts, pistachios, and pecans are great choices. Soy products : Try tofu, soy milk, tempeh, and veggie burgers for a change.
Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its travail. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Dairy : Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese. Vegetables and greens : Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. Beans : For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.
Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips : Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit ! Try sparkling water with lemon or a splash of fruit juice. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.