I have five words that I use over and over when describing what goes in to a healthy meal plan, and how to bridge the transition from using a structured meal plan to more intuitive or mindful eating methods. They are:
1. Adequacy
2. Balance
3. Variety
4. Moderation
5. Nourishment
Adequacy: By adequacy, I mean the meal plan or meals we eat provide enough energy, major macronutrients (protein, fat, carbohydrate), micronutrients (calcium), and fluid that our bodies need to function optimally and to support life-long health. This means we're eating enough to support our bodies through day-to-day activities like school and work, and we're giving ourselves fuel to support physical activity (rather than exercising to compensate for what we've already eaten or are planning to eat). We're generally getting this nutrition through 3 meals and 2-3 snacks each day.
Balance: All of the major food groups are present in meals, and generally two are present at snacks. The body needs adequate amounts of carbohydrate, fat, and protein to function well. We can have favorites, but this isn't a low-carbohydrate or low-fat diet. We're including fruit and vegetables at every meal, but we're having more than a simple salad for lunch.
Variety: Get the nutrition we need from a variety of foods. Switch things up to help ensure your body gets exposed to a variety of phytochemicals and miconutrients. There's no magic superfood, but incorporating different kinds of foods into our meals and snacks helps us maximize the nutrition we are getting. It also means we don't get stuck in a rut, eating the same foods day after day, either because it feels like the safe thing to do or the only thing we know how to do.
Moderation: This is the complement to the adequacy piece above; we absolutely want to meet our nutrition needs, but we also want to stop at a comfortable place where we've had enough. A lot of my patients are surprised to hear that desserts are included in the meal plan, and snacks and meals are made up of what we want to eat, what we're in the mood for, or what sounds good. Learning when and how to say "that's enough" can sometimes take practice, so if you need help, ask for it (a good dietitian can be a great asset here).
Nourishment: This is the place where food feeds the soul. We eat for enjoyment, to socialize, because we're intrigued by something new or returning to an old favorite. We eat for other reasons besides hunger and biological need; that's part of being human, and it's OK to do this. This is the place where we get to experiment. We can and should eat fun, thrilling foods.
If you feel like you want or need help with meal planning or any of the components outlined above, you can find a dietitian here, or reach my Cambridge-based office here.