We talk about food like it is some kind of evil.
But, food nourishes us, it gives us energy, it sustains us, it is essential.
We treat it like it is something to be wary of. Don’t eat too much. Don’t eat too often. That food is bad for you, don’t eat it. There’s this idea that bad foods are tasty and good foods are bla when much of our food ideas come from our current eating habits and upbringing. The idea that healthy food is boring is often said by those who have found only satisfaction in the unholy trinity of salt, fat and sugar.
I’m lucky. I was one of those kids who loved fresh vegetables. I hated white bread sandwiches, which either got too dry or soggy in my lunch box. So I always opted for cut up veggies and meats. I can still see and taste those items in my memories of lunchtime. Crisp sweet red capsicum, grassy alfalfa sprouts, crunchy carrot and cool cucumber slices. My lunchbox was unique in my friend group, though. Everyone else (often from richer families) had pies, sausage rolls, yoghurts, Nutella, dunkeroos and cookies. I was envious at the time but seeing my own kids struggles with junk food I now feel grateful for my ‘poor’ healthy upbringing.
Food is to be enjoyed, and healthy food can be delicious. No matter your chosen diet – vegan, vegetarian, pescatarian, omnivore. You can find what you need from your balanced diet. With a busy work/social life sometimes it can be harder to choose a healthy diet, and takeaway healthy options are unfortunately more expensive, so it can take some organising to eat well.
I eat a plant-based diet, so any recipes I provide on this site will be free from meat(red, white, seafood), dairy and eggs.
I don’t diet – Why? Because I don’t feel the need and because on the whole, my current diet is very balanced with the odd indulgence thrown in. Sure, if I dieted, I may lose more weight but what I am doing right now is sustainable.
Mind matters for food.
The following are some recommendations when it comes to food.
Discover your subconscious views on food
How do you use food, and see food in your daily life? How do you see ‘treats’? Do you use harmful foods as a reward? Does your family? Do you eat more/worse when you are stressed? Do you starve yourself? Why?
Eat well to fuel your body.
Choose meals that are high in nutritional value with a variety of vegetables and fruits, and proteins. Eating healthy should be so easy that you don’t have to think about balancing because adding all that good stuff in becomes not a goal, but a desire, because it tastes so damn good. I eat so well, honestly and I do it cheaply.
Keep a well-stocked spice cabinet
If your healthy food is bland, maybe you aren’t seasoning it sufficiently. Add in some chilli, herbs, garlic, and seeds and taste your food coming to life.
Enjoy cooking and connect to your food
Cooking, I believe is like mediation or art. It takes you out of your headspace, away from technology, while you are planning and cooking.
Consider your portion size
Too often we eat more than we need, not because we are hungry, but because we like what we are eating and want to continue indulging. I get it, I do it! and I need to ask myself each time, do you really need more?
If you are caught in the trifecta of fat/salt/sugar, it can be hard to break that. But you absolutely can. Consider what you can change out as you transition from harmful to helpful eating habits. Some of us can quit these things cold turkey but for many of us, we’ll want to come down off the trap gently as we get used to the healthier foods. Change out a chocolate bar with healthy bliss balls (or a piece of fruit). Change a meat and cheese pie for a roast vegetable pie (or a roast wrap). Change out that sweet cola for soda water (or watered down juice).
Here are some simple rules to follow:
- Drink mainly water and drink at least 1.5L per day. Space it out. It is far easier to spread it out over the day if you drink a glass first thing in the morning.
- Stick to wholefoods where possible. It’s not always easy as it often requires home prep but it means you know exactly what goes into the food. When you eat wholefoods solely with a focus on vegetables you remove the need to calorie count as the food will be lower in sugar and fat which often add up to big calories.
- Snacks can tide you over, but they should be just that, a snack, a few nuts, a piece of fruit, a small portion of crackers and hummus. It’s not a main meal
- Think about sometimes foods. Dessert shouldn’t be an everyday food. In my view, it is more of a treat, and I appreciate it more if I only have it occasionally. And It’s perfectly ok to indulge in moderation.
- Watch your sugars. Sugar will really add to your calorie intake and you need to decide for yourself if it’s worth it. I rarely eat fruit – it just doesn’t work for me, but I do indulge in chocolate on occasion, but very little.
- Vegetables, vegetables, vegetables! Even if you’re an omnivore, vegetables should ideally make up most of your meal.
- Avoid ultra-processed food. The links between it and poor mental and physical health are strong. These foods are designed to make you want more and their nutritional value is poor and can be be a problem for your gut microbiome.
- Have a varied diet of healthy foods. it’s great for your microbiome and should include at least 30 different species.
- Guilt – get to a stage where you don’t associate the word ‘guilt’ with food. It is a lousy cycle when we feel guilty for eating certain foods or too much, and then repeat that. By eating in moderation and enjoying all our food in moderation, guilt need not be a trigger.
- Work on your own rules. You will discover that rules can help you decide what are acceptable decisions about food to improve your relationship with food.
