Food, and nutrition, has become far to complex and contradictory.
Here are the PILLARS I use to help simplify food choices, to bring us back into a more intuitive and conscious way of making food choices, without getting stuck in the “noise”.
If we follow the pillars, we will develop a balanced way of eating that provides adequate nourishment and pleasure, and gently move us away from measuring, calculating, and feeling guilty or deprived.
Nourishment: Choosing food for nourishment is very important. These foods provide important vitamins, minerals, fibre and more that lend themselves to our bodies and minds performing their best. These foods are not “better” or “worse” than other types of food, rather, they provide different building blocks for overall health and wellness.
Variety: Variety consists of building awareness in two areas. First, are all the food groups present, and am I choosing a variety from each group? This is important to ensure we are getting a wide selection of different vitamins, minerals, proteins, and so on, and help to ensure we do not become bored with our food choices. Food is a sensory experience - we see, smell, taste, hear and feel when we eat. The more variation we have, and the more senses that are engaged, the greater the satisfaction of the entire experience of eating is. In addition, variety means including appropriate amounts of food from both your “good” food list, and “bad” food list. This is important to start breaking the association that food is a moral issue. Food is food. None of it is bad, and you are not bad for eating certain things. Every food item provides some sort of benefit, whether it is energy, pleasure, or nourishment.
Ratio’s: Being aware of our ratios is a simplified way to think about portion sizes. These are unique to each person, and may change or fluctuate depending on age, activity level, gender or occasion. Portion sizes on labels do not, and cannot, take into account your own individual needs or hunger cues. Ratios allow for awareness about our food choices, and help us determine if any one food group is over or under represented.
Pleasure: We do not eat simply for fuel, or nourishment. Food is also about emotion, social connection, and pleasure. All of these are acceptable, and appropriate reasons for eating. Being deliberate about including foods that bring you pleasure helps us learn that we do not have to choose nourishment or pleasure - the two can peacefully coexist. In fact, when we practice incorporating these two pillars simultaneously, we stop needing to have “cheat days” or experiencing post-vacation regret. We no longer live in extremes with food, where we are either “eating well” or “eating poorly”. Pleasure foods may not necessarily be only foods that have traditionally been labelled as “junk” - it could be giving yourself permission to order the dressing on your salad instead of on the side, or adding butter to your steamed vegetables. All of these add a pleasurable factor to eating.
Cornerstone and Appreciation of Food: Connecting with food is an important aspect of eating that has been lost in modern times. We are all so busy, and strapped for time, that eating is often an afterthought, or worse, considered an inconvenience. We eat on the run, at our desks, or not at all if we are “too busy”. We take for granted the ubiquitous access to all foods, at any time.
All of these practices leave us disconnected from food, or unconsciously taking for granted what it means to be nourished. Finding ways to incorporate soul back into eating also helps us connect with the entire experience of food. This may be growing vegetables, to appreciate the time and miracle of watching food grow, making food from scratch, or thoughtfully choosing when, where and how to eat your meals. Make food the main event when you are eating.
What you eat and your relationship with food are equally important. Approaching food and eating consciously allows you to reconnect with how your choices make you feel (mind and body).
Be aware of your hunger. Eat when moderately hungry, do not wait until you are famished.
Eat regularly. Do not skip meals. (eat every 3 - 4 hours)
Allow yourself to eat all foods (unless there is a medical, religious, or ethical reason not to)
Eat what you truly want and like, while noticing how your body reacts to those foods.
All calories are equal - a calorie is a calorie is a calorie.
For meals, all food groups should be represented (protein, fat, carbs) in a balanced way.
Be aware of your fullness and satisfaction.
Occasionally, you will overeat, which is completely normal. (Weddings are a good example). Reassure yourself that your body can handle the extra food, you do not need to take corrective measures.
(Adapted from the work of Carolyn Costin)