Variety, Moderation, Balance – we have heard these nutritional mantras for decades, and for good reason: they work! Although most people generally agree that these merits make sense, they often get interpreted as too vague, too broad or not specific enough to put into practice. That’s because, our cultural food climate makes us believe that we need rules and specifics in order to eat healthfully.
The reason why variety, moderation and balance are concepts that work is because wholesome nutrition is best achieved in the absence of rules and rigidity. Normal (Intuitive) Eaters tend to eat various amounts of food, in moderate amounts and have balanced nutrition without much conscious effort. If you are used to eating based on rule books and point systems, it is understandable that these concepts don’t come naturally to you, and are difficult to apply. So let’s talk a bit about each of these mantras, what they mean, why they work and what you can do to incorporate them into your eating pattern.
Variety
If we take a look at the fear created around food, it seems as if our nation has collectively been placed on an elimination diet. “Dairy free, gluten free, no bread, low carb, no sugar, no processed food”. If we all followed the rules of diet culture, we wouldn’t have anything left to eat!
It is commonly believed that achieving optimal health involves removing or staying away from certain foods or food groups. However, a more effective approach to nutrition is to focus on what foods you can introduce or switch up to consume more variety. When was the last time you tried a new cereal? Do you tend to choose the same types of fruits and vegetables at the grocery store? Have you ever switched up the type of bread you eat? Do you tend to eat the same foods for protein? If so, what else might you like to try?
Of-course many people do experience digestive discomfort or adverse reactions to certain foods, thus making it medically necessary to eliminate those foods for the health of their body. I am not denying that. However, to blindly eliminate food groups in the name of health, might not actually be so healthy. Avoiding a number of foods or entire food groups will make it harder for your body to get the nutrients it needs. Additionally, avoiding foods that you truly enjoy will have negative outcomes on aspects of psycho-social wellness. Remind yourself that food is only one aspect of whole health.
If there are any foods or food groups you are eliminating, ask yourself: Do I like eating this way? What are my reasons for not eating this food? Are they valid? The way you want to eat is entirely up to you and nobody else. I would encourage anyone who is avoiding certain foods for ethical or medical reasons to liberalize other areas of their diets as much as possible, and to include foods that have the nutrients you may not be getting.
Intuitive Eating Principles that help you get here: Reject the Diet Mentality, Make Peace with Food, Challenge the Food Police, Discover the Satisfaction Factor, Honor Your Health with Gentle Nutrition
Moderation
If you’re used to dieting, it is understandably easier to eliminate entire foods rather than moderately incorporate them into your life. Or maybe you are afraid you that won’t be able to only eat a moderate amount of certain foods, so it feels easier to eliminate them all together.
Moderation does not mean elimination. Rather, it means eating without the extremes of too little or too much. If you’ve spent years dieting or feeling chaotic in your relationship with food, you might relate your eating pattern to the ups and downs of a seesaw: moments of over eating followed by guilt and subsequent under eating to compensate or “get control”. This up and down nature makes it almost impossible to imagine eating only moderate amounts of food.
If this resonates with you, an initial action step towards meal time moderation is making sure you’re eating enough consistently throughout the day and to avoid showing up to meals with extreme hunger. Do you include starch and carbohydrates into your meals? Are you eating enough protein? Are you going long gaps during the day without eating that might be making you hungrier at night? How often do you snack? I would also encourage you to identify any road blocks that are disrupting your connection with hunger and fullness: i.e diet rules, food fears, suppressed emotions or any other needs that aren’t getting met.
Intuitive Eating Principles that help you get here: Reject the Diet Mentality, Honor Your Hunger, Feel Your Fullness, Discover the Satisfaction Factor, Cope with Your Emotions with Kindness, Respect Your Body
Balance
In a way, if you achieve a state of variety and moderation in the way you eat, you can almost leave it up to your body to take care of the balance part. What I mean is, a balanced state of nutrition is meant to be achieved over time, not in one meal or one day. The human body is incredibly adaptable and capable of maintaining homeostasis. Your body is always working to take care of you!
For example:
If you don’t eat enough iron, your body will start to absorb more of it.
If you eat too much protein, your body will excrete the excess in your urine.
If you eat too few calories, your body reduces energy burn.
It is consistency over time that matters, and shifting your mindset taway from “good food/bad food” towards “all foods fit”. What this means is that our bodies need both nutrient dense foods to support our health, as well as fun foods to bring us joy and pleasure. Leveling the playing field among all foods will help you achieve balance in your eating.
It is also important to consider supplementation with the appropriate vitamins if you have valid reason for avoiding certain foods. Over consumption of nutrients can typically only occur from synthetic vitamins, not food. On the contrary, eating too little of a vitamin is not common in developed nations, and if you do experience side effects from a vitamin deficiency, it most likely took weeks of inadequate intake to get you there.
Intuitive Eating Principles that help you get here: Reject the Diet Mentality, Respect Your Body, Make Peace with Food, Challenge the Food Police, Honor Your Health with Gentle Nutrition
