Diets have been a mainstay of society and are deeply embedded in our culture. Diets include quick fixes, eliminating entire “bad” groups of food, and flat tummy teas. Trends come and go, and there always seems to be something new that will garner maximal results with minimal efforts. While this sounds ideal, it is a hamster wheel. You are constantly chasing a marketing scheme, making someone else money while buying their quick fix product and gaining more weight in between the diets.
I want to create a positive and sustainable association with the word diet. A diet should be your lifestyle, the foods you eat, enjoy, and make you feel good. There are no bad foods. If you want something, then enjoy it and move on. What foods should be part of your main diet, and what foods better nourish and fuel you depends on who you ask. I strive for a plant-based diet. Changing my diet to be more plant-based seemed like a very big task when I first started, considering I ate ham and cheese sandwiches daily. But I focused on making small changes daily. It was not an overnight transition, and I am still making progress. I think the words vegan and plant-based have a negative association because there is an expectation for perfection. Or that all aspects of your life must follow these set of rules. You might feel like it is not worth making any changes if you cannot commit fully. I do not agree with any of the above notions. Plant-based and minimally processed foods are healthier, better for the environment, and often less expensive. You are achieving all three of those goals each time you consume a plant-based meal. And as your experience and knowledge of these food groups improve, likely so will the amount of time you commit to this lifestyle (not diet). Do not deprive yourself, and do not set unrealistic expectations. I know, easier said than done. But hopefully, I can show you some steps to make this easier and eventually get it done.
Do not remove foods from your diet but focus on adding nutritious options.
Focusing on adding healthier options is one of the easiest modifications you can make to your food outlook. When you focus on increasing your fruit and vegetable consumption, you inevitably start to decrease space for highly processed foods. You can start by adding one new vegetable to your dinner menu or eating fruits with your lunch. This is an overnight change you can make that will yield drastic changes by the end of the year. This approach will also cut down on your cravings since you are not focusing all your attention on the foods you are avoiding.
Try one new food a week.
This one can be more difficult at first, but rewarding in the long run. How often do you go to the store and pick up the same list you had last week for your staples? While this can be convenient, you may end up feeling bored with your food or struggling to add new nutritious options. By adding one new healthy food a week, you quickly expand awareness and choices. Have you ever tried jackfruit BBQ? Goji berries? Japanese yams? Yes, even the types of sweet potatoes you buy can provide a variation in flavors and textures. Next time you are in the store, pick up that fruit you have never heard of and give it a try!
Do not be afraid to dislike something you try.
This step is a follow-up from the last one. I don’t believe healthy means bland, plant-based equals salads and balance means dissatisfaction. But some foods you try may convince you the above statements are true. If you don’t like something the first time, try cooking it differently next time, or just cross it off your list. Not enjoying a specific food is ok, and part of the process. I had a terrible perception of brussel sprouts and never wanted to try them. But one day at the store, I needed to pick my new item and took the plunge. I tried sautéing them instead of steaming and have been obsessed ever since. I mean obsessed, I eat an entire bowl weekly. Sometimes cooking something with a different technique yields a positive outcome. So, do not be afraid to try something and fail or not like it.
Find local vegan restaurants.
While I love cooking at home, eating out is a stress-reducing, social, and rewarding night out. There is nothing more convenient than a delicious meal that requires no cleanup, not to mention, provides free bread. Sometimes you eat out to satisfy the craving of something you can’t make at home, like a local pizza cooked in a brick fired oven. But you can also eat out to learn something new. Discovering vegan and ethnic restaurants is a great way to experience new recipes, flavors, and techniques. My favorite local vegan restaurant introduced me to walnut tacos which instantly became a staple. Walnut tacos are less expensive, easier to put together, tastier, and more nutritious than traditional taco meat.
Listen to your body.
Listen to your body after finishing up a meal. A lot of people ignore this simple concept. Did something you eat cause a headache? Did you feel bloated? Do you constantly have heartburn? Focus on foods that make you feel good, give you energy, and are easily digested. Eliminating foods will be much easier when you realize the negative effects they are having on your body. These food choices can vary for everyone. Consider dairy-free, grain-free, low processed foods, or low fodmap options to help you find the best foods for your lifestyle. These modifications are much easier to maintain when you have a reason behind the decisions. These are not trendy choices, and you will not find yourself desiring those other options because they make you feel worse.
These are five tips about enjoying food and finding a balance to maintain a healthy lifestyle. I focus on healthy whole foods that make me feel good but, in moderation, love some sweet treats. Now that you are familiar with my food preferences we can share recipes and discuss what foods I am eating. You can expect to see fresh bread, confections, and savory meals.
Do you have a diet outlook? What tips work for you?
