Eating does not have to be complicated, but unfortunately, we are bombarded with messages from media and Diet Culture that can make the simple act of eating feel overwhelming and much harder than it needs to be. Healing Motion’s modification of CrossFit’s nutrition guidelines to: “Eat protein, veggies, healthy fats, and consciously enjoy complex carbs and occasionally other sugars” is certainly an appropriate simplification.
Here are some strategies based on that mindset to help build a nutrition foundation to support you in optimizing your health and achieving your goals:
- Ground eating in intuition.
- Intentionally enjoy complex carbs and occasionally other sugars.
- The power of protein.
- Fat fits too.
- Consistency over perfection
1. Ground Eating in Intuition
We are all born with the innate ability to know when we are hungry and when we are full. Over time however, these innate physiological signals begin to be overridden by environmental cues, such as food advertising, and fast paced lifestyles that can make it difficult to prioritize time to sit down and eat all our meals. Therefore. intuitive eating for adults is an interplay of physiological instinct, thoughts, and emotions (1). A simple way to ground in to intuitive eating is by observing and getting curious about your hunger, satiety, and factors which influence your eating and nutrition. Additionally, when grounded in our own nutrition needs we are better able to implement nutrient recommendations, like the following, in ways that we can sustain long-term.
2. Intentionally Enjoy Complex Carbs and Occasionally Other Sugars
Unfortunately, carbohydrates have gotten a bad rap over the past several decades when in fact they encompass several food groups, including fruits and vegetables, that provide a lot of nutrients important for health. Carbohydrates are also the main fuel source for our muscles and brain supporting our ability to think and move. Being intentional in choosing mostly complex (high fiber) sources of carbohydrates including vegetables, fruits, and whole grains not only helps meet our carbohydrate needs, but also delivers a wide variety of vitamins and minerals that play an integral role in our overall health. While refined sugar does not deliver the same amount of nutrients as complex carbohydrates, it often plays a role in our food enjoyment and can certainly fit on occasion. In fact, counter to what many believe, allowing yourself to enjoy your favorite form of sugar, without guilt, can actually decrease your overall sugar intake. Often when we focus on restricting certain foods, we tend to want them more, so when we do have we tend to eat past the point of satiety.
3. The Power of Protein
In addition to its more known function of muscle growth and repair, protein is also important for immune function, brain health, skin, hair, nails, and a variety of metabolic functions. Protein is also important for helping us to feel satisfied when eating. Protein can be found in both animal and plant sources, each providing a variety of benefits. Aim for most of your protein to come from lean sources such as legumes, poultry, fish, and lower fat cuts of meat. Making sure to include a protein source with all meals is a great start to meeting your protein needs.
4. Fat Fits Too
Similar to protein, including fat as a part of the foods we eat offers satiety. Fat, especially the unsaturated forms, supports brain and heart health and helps the body manage inflammation. Prioritizing unsaturated forms of fat from foods such as salmon, nuts/nut butters, seeds, olives and olive oil, and avocado. Similar to sugar, enjoy saturated forms of fat such as full fat dairy, high fat meats, fried food, and baked goods in moderation.
5. Consistency over Perfection
Use the above as guidance as you navigate eating and meeting your nutrition needs with the focus on consistency in implementing a few key components, rather than perfection. Aiming for perfection gets in the way of building consistency and remaining intuitive.
Summary
When it comes to eating we are all a case study of n=1. There is no one size fits all plan and our nutrition needs change for a variety of reasons over time. The above strategies are a starting point. There are of course situations and conditions where a more specific and customized plan is necessary. If that is what you are looking for or if the above feels overwhelming a to do on your own, reach out. I am happy to help: stasi@enrichhealthconsulting.com
You may also learn more about Stasi at her links below.
This Guest Article Written By:
Stasi Kasianchuk MS, RDN, CSSD, CSCS, EP-C
Enrich Health Consulting, LLC –Owner
Gennev– Director of Health Coaching
References
1. Brooks S, Severson A. How to raise and intuitive eater: raising the next generation with food and body confidence. Yellow Kite; 2022.
