How to Think About Nutrition Without Falling Into Restriction

One of the many challenges that comes up when clients are healing their relationship with food, is figuring out a new way to think about nutrition. So much of what we are taught in society and in diets stems from a restriction mentality. We are told to cut out sugar, stay away from processed foods, reduce calories, limit carbs, etc. In my experience as an eating disorder dietitian, this way of thinking creates the perfect foundation for a disordered and unhealthy relationship with food. It sets us up to think about food and nutrition as all-or-nothing and can introduce a lot of guilt and shame into how we think about eating.

When I am working with a client on discovering a new way to approach food, they often find themselves lost when it comes to how to approach nutrition if they aren't going to restrict. I love to encourage them to come from an abundance mentality rather than a restrictive one. Thinking about what can I add or increase rather than what do I need to limit. This allows us to make a conscious effort to improve nutrient intake, water consumption, or other health promoting behaviors without feeling like we have to take away or restrict anything. Here are some simple examples:

• Add fiber into my diet by adding 1-2 servings of either veggies, whole grains, beans/legumes, or nuts/seeds. This allows me to think about where I can add fiber rich foods that offer lots of health benefits while still opting to have the things I enjoy that might not contain any fiber. (i.e. its really ok if you don't like whole wheat pasta or brown rice. There are so many ways to get the fiber we need!)

• Increase my water intake by drinking 1 glass in the morning before I have any coffee.

• Have a snack in the afternoon that has at least 10 grams of protein.

• Eat something in the morning before work or school instead of relying on coffee until noon (coffee isn't a meal :). Love ya.).

*disclaimer for folks who are currently struggling with any disordered eating: until you are eating ENOUGH (aka adequate calories), it doesn't make a lot of sense to focus on increasing specific nutrients since eating adequate calories to support your body's function is the single most foundational thing when it comes to nutrition. However, once you are in a place where you are consistently fueling yourself adequately but starting to wonder how you can approach nutrition without falling back into anything disordered, the above strategy is a great place to start!

There are an infinite number of ways to cater these goals to whatever you are working on to improve your relationship with food and your health without falling into obsession. If you are interested in learning more, please don't hesitate to reach out!