Eat What You Want, Add What You Need.

Nutrition is over complicated on a daily basis. If you log onto Facebook, you might find an add targeted to encourage you to shell your money into a low-sugar, carb-free diet plan to help “balance” your hormones and lose weight. As you turn on the news, the morning show is preaching about the newest supplement that is going to help detox your body and decrease your bloating. Whatever it is, nutrition information is everywhere we look, and not always correct. 

If you have been wondering what diet is best for you and interested in starting your next fad diet, here is your encouragement to press pause before submitting your credit card information and hear me out.

Health looks different on every single individual. Whether you are a teenager looking to improve your running times, a college student struggling with disordered eating, a 20-something woman cycling through yo-yo diets, or postmenopausal trying to feel confident in your body, there is a different diet for each person. If being healthy looked the same on every single person, life would be so boring, and I likely wouldn’t have a job! There is not one diet that is going to work for every single individual. Through my experience as a registered dietitian though, I have learned a couple things that have worked with each and every client and patient. The most important being, eat what you want, add what you need. 

Eating what sounds good to you, while also honoring your nutritional needs. For example, maybe you are craving mac n cheese. Instead of restricting yourself from the mac n cheese, make the mac n cheese and pair it with a protein source (i.e. chicken) and a plant source for additional fiber (i.e. broccoli). By doing so, you are not only honoring your cravings and leaning into your body's cues, but giving your body gentle nutrition through adding a protein source and fiber.

Gentle nutrition is a fundamental concept within the practice of intuitive eating. It involves making food choices that prioritize both nourishment and pleasure while being guided by your body's internal cues and signals rather than external rules or restrictions. Here's a more detailed description of gentle nutrition within intuitive eating:

Mindful Eating: Gentle nutrition encourages you to approach eating with mindfulness. This means paying close attention to the tastes, textures, and satisfaction that food provides. It involves savoring each bite, being in tune with your body's hunger and fullness cues, and eating without distractions.

No Food Is Off-Limits: In intuitive eating, there are no "good" or "bad" foods. Gentle nutrition encourages you to remove judgment from food choices. It means allowing yourself to enjoy a wide variety of foods, including those that might not be traditionally considered healthy, without guilt or shame.

Balance and Variety: While there are no strict rules, gentle nutrition encourages a balanced and varied diet. This includes consuming a range of foods that provide essential nutrients, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. The emphasis is on diversity and meeting your nutritional needs over time rather than in a single meal.

Individualized Approach: Gentle nutrition recognizes that nutritional needs vary from person to person. It encourages you to honor your unique dietary preferences, cultural traditions, and health considerations. You're encouraged to make choices that align with your personal well-being and goals.

Listening to Your Body: The core of intuitive eating is listening to your body's cues. Gentle nutrition encourages you to pay attention to how different foods make you feel physically and emotionally. If a particular food doesn't sit well with your body, you can choose alternatives that provide similar nutrients without discomfort.

Flexibility and Adaptability: Life circumstances, tastes, and nutritional needs change over time. Gentle nutrition promotes flexibility and adaptability in your eating choices. It allows for adjustments as your body's needs evolve, which may be due to age, activity level, or health conditions.

Self-Care and Self-Compassion: Above all, gentle nutrition is rooted in self-care and self-compassion. It encourages a positive and nurturing relationship with food and your body. This means showing yourself kindness, respecting your body's cues, and making choices that promote long-term well-being without harsh self-criticism.

In summary, gentle nutrition is an essential component of intuitive eating that emphasizes balanced, mindful, and non-restrictive eating choices. It encourages you to find joy and satisfaction in food while respecting your body's unique needs and preferences. This approach fosters a healthier, more sustainable relationship with food and supports overall well-being. You CAN eat what you want, while honoring gentle nutrition practices and adding what you need.