Gentle Nutrition Explained
A question I often get asked as a registered dietitian; “how do I eat healthy?” Healthy looks different on every one. The answer is more complex than prescribing a specific diet.
This is where nutrition and wellness can feel overwhelming. Healthy eating takes practice (& it does not mean swinging into fad diets like keto or intermittent fasting). The goal of healthy eating is finding what satisfies your hunger and cravings, while at the same time providing the nutrients your body needs to function.
Gentle nutrition defined…
Intuitive process of adding nutrient dense foods to your diet, without the diet mentality. This means unlearning what diet culture has imprinted into the brain. Gentle nutrition allows for a healthier relationship with food and body, while still respecting health. Including nutrient dense foods into the day to day provides nutrition the human body needs to function; such as protein for muscle building, vitamin A for healthy eye sight, and unsaturated fats for improved heart health. Let’s not forget nutritious foods typically make you feel your best!
Before feeling confident at including gentle nutrition, it is vital to grant yourself permission to eat all foods, hence the name. Being patient and kind with your mental and physical health will lead to overall improved well being.
Gentle nutrition applied…
Scenario 1: I am craving a bowl of spaghetti noodles with butter and parmesan cheese. This is a nostalgic meal for me. But I know to eat enough noodles for me to be full and stay full I would not feel too great after the meal. What can I add to my noodles for a boost of nutrition?
Add some vegetable to the bowl or on the side like roasted broccoli to shredded spinach. Vegetables have fiber which will help keep me full longer, plus vitamins for a bonus.
Add protein into my bowl such as grilled chicken or chickpeas. Protein is a food that will help my body repair and recover, as well as keep me satisfied for more time.
Swap the butter for olive oil. Butter is a saturated fat which I want less of in my diet to prevent heart disease or issues with cholesterol. Unlike butter, olive oil is an unsaturated fat which will support my heart health and brain function.
Scenario 2: I am in a rush for lunch, I have some leftover burger meat. Alone beef is a source of protein and iron, but not a satisfying or balanced meal. What can I add to make this meal more nutritious?
Add a whole wheat bun. Whole grains are great to keep gut health healthy and bowel movements regular, plus carbs are important for brains function.
Throw on burger on a bed of lettuce with tomato to make a hamburger salad. These veggies are full of fiber, vitamin A and vitamin C.
Add cheese on top with a side of potatoes. Cheese is a fat which adds to feeling of fullness and a source of calcium.
Scenario 3: It is snack time and my coworker brought in Oreos. What could I pair with my cookies to make it a more fulfilling snack?
Drink a glass of milk if you are into that. Milk is a main source of calcium for strong bones and has protein to give your cookies a bit more oomph.
Have a side of carrots and peanut butter. Salty sweet is a perfect combo. Peanut butter is a unsaturated fat to add to heart health and keep you full for longer. Carrots have fiber and vitamin A for eye sight.
Crumble on top of some Greek yogurt. Greek yogurt has proteins, probiotics for a healthy gut, and calcium.
Gentle nutrition in real life…
Every meal will not have the perfect balance of all food groups and vitamins. Some days may not include a vegetable at all. In order to have success with intuitive eating, the idea of ‘perfect’ eating needs to be thrown out the window. Gentle nutrition is great and can make you feel on top of your game when it comes to eating. If you feel any moral connection to foods you are making a swap for then this is not gentle nutrition.
Getting to the point where you can apply gentle nutrition without it turning into another diet to restrict cycle takes time and support. How would your health (and life) look if you were able to eat all the foods you enjoy, without overeating or restricting, and also feeling your best? Intuitive eating can lead you where you want your health to be. Need help starting? Click here to apply for in depth 1:1 Reframe to switch your mindset with food and wellness.
Are you ready for a full dive into unpacking and strategizing your way to healthier living and improved body image? Click here for sustainable transformative wellness.
I am so happy to provide you with resources and support. Please comment and additional questions or send me a chat through Instagram.
XX Emily, Live Well Dietitian
