Why does it seem that we need a science degree to be able to eat well and in a healthful manner?
‘Eat this’, ‘don’t eat that’, ‘calories in, calories out’, ‘weigh this’, ‘nutrients’, ‘macros’… It seems that everywhere you turn there is noise about food and eating.
We deconstruct our food into smithereens. We pepper our language (pun intended 😉) when it comes to food with the latest must-have super-nutrient, or avoid-like hell baddie toxins. No wonder so many people are confused when it comes to cooking and healthy meal preparation, as if it is some kind of mysterious craft.
We eat mindlessly, hiding in closets (I confess I have done this myself!), rushing, shoving food into our faces. We use food for emotional comfort. We chronically overeat, binge, give in to temptations, and then resent the situation.
We are facing an obesity crisis and the associated epidemic of dangerous and debilitating, yet completely preventable conditions.
‘Eat food. Mostly plants. Not too much.’ - this is the mantra so eloquently espoused by Michael Pollan, a best-selling author of several books exploring the topic of food and its history. Could it be any simpler?
Simple does not necessarily equate to easy. We are busy and stressed, and impressionable. And Big Food knows this and constantly bombards us with quick solutions, often citing the latest super-ingredient on the package (omitting to mention the numbered and unpronounceable ingredients that are also contained in the product – you have to look for those in the fine print).
We have to eat. We have to get on with life. Food is fuel and more - it brings people together, it brings pleasure. What can we do?
Here is my personal take on this topic, based on what I have read over many years, and based on what personally resonates with me. Following these principles most of the time seems like a sensible approach, while allowing for the realities of modern life.
What to eat:
Drink plenty of water.
Eat things that came out of the ground or from something that was alive: plants (vegetables, fruit, nuts, legumes, whole grains), meat, poultry and fish (unless you are vegan or vegetarian). These are the foods that usually do not need a label listing the ingredients.
Choose organic where possible.
Eat food that is as close as possible to its original state.
Include plenty of raw food in your diet.
What not to eat:
Avoid excess sugar and refined grains.
Best to avoid alcohol. In any case keep it to a couple of standard drinks per week (easier said than done, I know).
Avoid altogether - processed fats, artificial colours and flavours and other additives (usually listed as unpronounceable or numbered ingredients on packaged food and drink).
How to eat:
Learn to know when you are actually hungry (as opposed to emotional or wanting to eat out of habit).
Eat when you are hungry, but not ravenous.
Eat at the table (not in front to the computer or TV).
Pay attention to your food. Look at it, smell it, take the time to really taste it.
Eat to the point of ‘elegant sufficiency’, not until you are full.
Get comfortable with feeling hungry - give your body an occasional break by skipping a meal or a day of meals (drink plenty of water on those days).
When you choose an indulgence, choose good quality, make it an occasion and eat as above – at the table, paying attention and with full enjoyment. No guilt!
In summary, tune in your body to ensure you are feeding it when it actually needs food. When you are choosing food, ask yourself one of these questions: ‘would my great-grandmother recognise this as food?’; ‘will this nourish me?’; ‘would I feed this to my children?’. Asking these questions should hopefully make the choice clearer. Eating slowly and making a habit of eating until the ‘no longer hungry’ point, rather than the point of fullness, will help you avoid overeating.
Your body is smart, listen to it!
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