WEEK 6: Addition, Not Subtraction

This week we want to implement the ability to not restrict yourself from foods you have labeled or deemed “bad”. When we restrict or ban certain foods such as pizza, cake, etc. this commonly can lead to an increased risk of cravings, having uncontrolled feelings around food, or feelings of guilt after eating these foods. 

Our taste buds are forever changing, so we need to provide our bodies with an array of different foods, and this includes foods that are lower in vitamins and minerals, as well. We can call these foods less nutrient dense, but not “bad.” So this is an exciting step of this process. We (dietitians and health professionals) want to remind you that it is okay to have pizza, or desserts, or fast food dinners. Instead of constantly thinking about what you should cut out of your diet, it’s more advantageous to think about what you can add to your day.

FOR WEEK SIX

Accepting all foods —

• Make a list of all the foods you’ve restricted, recently and in the past.
  
• Next, from your list, choose one item to have and plan to enjoy it on a day where there’s less stress and you can enjoy it without being consumed by emotion.
  • Make sure you’re not too hungry, tired or too full before attempting this step. 
  • Make it exciting for yourself and be proud in this moment. You’re doing the work to rewire your brain and how it reacts to food you used to deem off limits. 
  • Let go of judgment, criticism, and fear.
  • Be present and mindful. Be in the movement and enjoy the taste, texture and smells.
  • Keep in mind: This can be a hard step. We recommend trying this step each week for months at a time. Don’t feel bad if the guilt is still there. Change takes time. We have to be aware of this and allow our mind and bodies to be okay with this! It will get easier if we give ourselves compassion, love and patience. 
    
• After enjoy a food or meal from your list, reflect on it. Think about the foods you ate, and how you felt before, during and after eating them. Think about how you can continue to fight feeling of guilt around certain foods. Not allowing yourself to buy certain foods is not going to help you long-term. We want to radically change how you see food. We want you to feel freedom around eating and empowered to make choices that will benefit your happiness, and your health.

Adding Nutrient Density —

As we mentioned early on, it can be hard to know what your body needs if you have never tracked your intakes before. Tracking your normal meals and snacks can help you see what’s missing, specifically on a micronutrient level. All food fits, but not all foods will provide you with the vitamins and minerals needed for normal body functions, optimal performance, and weight maintenance.

If you’re not aware of what your diet specifically needs, here are some things you can incorporate into your diet to make the transition to intuitive eating easier simply because you are checking off some basic health boxes.

Proteins to add:

• Animal-based complete proteins
  • poultry
  • meat
  • egg
  • dairy
  • fish
• Plant-based complete proteins
  • soy (edamame, tofu, tempeh, miso, soy milk, nato)
  • quinoa
  • chia seeds
  • hemp seeds
  • buckwheat
  • spirulina

Healthy fats to include:

• supplements
  • fish oil
  • vegan omega-3
  • krill oil
  • cod liver oil
• fatty fish (salmon, sardines, anchovies, herring, oysters,)
• walnuts
• flax seeds
• chia seeds
• rapeseed oil
• mackerel

Fats to limit for a healthy heart:

• Trans fats
  • many packaged and ultra-processed foods will contain trans fats
    • frozen pizza
    • fried foods
    • processed/commercial baked goods
    • refrigerated dough foods
    • non-dairy creamer
• Saturated fats
  • beef
  • cheese
  • butter, ghee, lard
  • palm oil
  • coconut oil
  • dairy products

Adding color:

• Red/orange/yellow foods
  • vitamin C, vitamin A, vitamin E, potassium, antioxidants/carotenoids, beta-carotene
• Green foods
  • vitamin C, folate, calcium, iron, magnesium, potassium, nitrates, chlorophyll, lutein, zeaxanthin
• Blue/purple foods
  • antioxidants, phytonutrients, copper, rino, vitamin C, vitamin K, B vitamins, fiber, vitamin D, manganese
• White/tan/brown foods
  • potassium, fiber, betaglucans, lignans, flavanoids