4 Quick Tips for Healthy Eating, From an Intuitive Eating Dietitian

If you know me by now and have read my past blogs, you would probably know that these tips are going to be nuanced, shame-free and realistic. Sometimes you just have to feed the search engines exactly what they want, you know?

tip #1:

Eat within an hour of waking up.

I know that everyone has a different relationship with breakfast and being hungry in the morning. However, I am a big cheerleader for this tip for multiple reasons.

The why:

• It wakes up your metabolism and gets your energy going for the day.

• It helps to regulate your blood sugar after coming off an all night fast.

• It can help build the consistency of eating patterns by starting off your day with a meal.

• It can help reduce overeating/binging later in the day.

Tip #2:

Eat every 3-6 hours.

This is a general guideline and of course can be effected by what you ate last, how much, if you exercised, didn’t eat enough the day before and on and on. Even with all the caveats, this is a helpful cadence when you are starting to build in an eating routine. You can start by spacing out your meals and add in snacks as needed.

The why:

• It helps to keep your blood sugar from spiking or dropping too low.

• It helps keep your body regulated in knowing that you will eat at regular intervals (and build trust).

• It help keeps you hunger from becoming too intense, which could lead to becoming hangry, irritable, etc.

• It helps you with making the choices you want to make, whether that be meal planning or having a balanced meal rather than grabbing whatever is in sight.

tip #3:

Add, don’t subtract foods.

This is my favorite tip to give because it really supports the idea that there are no “good” or “bad” foods and you can still align with your health goals at the same time. For example, if you are wanting to eat more veggies, then add in veggies into your meal instead of replacing them with something else or thinking “I really should eat this veggie instead of xyz.” I have found with my clients but having the addition approach they still meet their health goals and overtime the foods balance themselves out without having to feel restricted.

The why:

• It decreases the feeling of restriction and helps with habituation/abundance mindset around foods.

• It supports the premise that there are no “good” or '“bad” foods (so important I said it twice).

• It helps thinking about food creatively rather than from a place of restriction.

TIP #4:

Slow down when eating.

I am reclaiming this tip from diet culture! This isn’t about chewing your food x number of times (ew), taking tiny bites or making sure that you take an hour to eat. This is to address something that I see so commonly in my work with people - they report eating meals really quickly (I’m talking minutes), sometimes standing up in the kitchen , etc. I feel this is a sign that you are eating in a stressed state, and a way that we can help our nervous system is to slow down the whole eating process. That means plating your food, sitting down at a table, and aiming for the meal taking at least 20 minutes.

You can also build to this! Start with setting a timer to see how long meals take you right now. Then from that starting point see if you can build up, adding a few minutes at a time. All the while taking deep breaths as you eat and really experiencing the food. This practice will help you notice your fullness and satisfaction cues, decrease stress and help the eating experience be more mindful and pleasant.

The why:

• It helps your body cue you that you are full and satisfied, if you quickly eat that can be extremely difficult to catch.

• It makes the eating experience more pleasant and less something that you have to “get it over with”.

• It helps you be more engaged in the eating experience and savor the foods.

• It helps you to learn more about yourself and your eating habits. Imagine trying to observe something that takes 3 minutes vs. 20 minutes.

•••

There we have it, my four tips! I would love to hear your thoughts in the comments below, especially if you tried any of them out.

Also, if you’re feeling lost or like you don’t know where to start, I’d love to work with you on your journey towards food neutrality and improved health. I know that even quick tips like these can hold so much nuance, and sometimes you just need to talk out your personal situation with an expert!

What are ultra-processed foods and are they unhealthy?

I have been hearing the term “ultra-processed” more and more lately without really knowing what it truly meant, even as a dietitian.  This seemed like a new term so I was surprised to learn that it had actually been coined in 2009 by an epidemiologist, Carlos Augusto Monteiro as part of the NOVA food classification system.

So what does this term mean?

From what I gathered in my research it seems that there was an attempt to classify different food types into categories including unprocessed, culinary processed, processed and ultra-processed.  This was not only to provide guidelines for people for healthy eating, but also to be used in research.  The set up of the categories appears to make sense on the surface: define what “processed” means, and the different degrees.  However, when you get into the details of how to do that and what they came up with, it gets muddled real quick.

Some examples of how the categories are organized: foods that “increase shelf life” are in the “processed foods” and any foods that “increase convenience” are in the “ultra-processed” category.  Seems simple enough right?  Already I’m sure you can see how we are going to pick this apart.

For some examples, these categories mean that salted nuts and yogurt can be in the processed category, same as beer - things that we can agree all have different nutritional value and health effects.  Both white and whole wheat breads would be in the same category, also with different nutritional content.

Along these lines, some of the foods in ultra-processed category could range from hummus to soda, and so on and so forth.

Given these wild ranges of foods and their nutritional content, does this this food classification help guide nutritional choices?

As a dietitian, I am going to say that overall categorizing foods into unprocessed, processed and ultra-processed does not improve health choices.  Why do I say such a strong statement?  I am for nutrition education and public knowledge of foods and nutrition in order to help guide themselves on the health choices that they want to make.  However, this classification system is extremely flawed and doesn’t actually help guide in nutritional content or that not all things that help convenience and longevity of shelf life are treated the same.  I would love if there was this similar concept but from a shame-free lens and actually pulling apart different additives and preservatives to see if there are differences in health effects and nutritional content rather than having these broad categories.

Based on how this classification system has been used and interpreted since 2009, my assessment of it is that it strengthens the idea that there are “good” and “bad” foods and that “processed” = bad.  This creates more shame and stigma for people who consume these foods and rely on the convenience to be able to feed themselves and their family.  When we create these shame-ridden narratives around food it actually decreases our ability to assess and make the choices that are the most supportive for our health.  Every individual is unique on what a healthy choice would look like for them, and we should be open to that including processed foods in the mix with whole foods, especially when there has been no scientific evidence showing that these foods are harmful outside of the extremes (as with any type of eating).  This is also the case because we don’t have a proper classification system and examples that everyone can agree on because everyone interprets these categories differently.

Conclusion

I know there are going to be a lot of arguments for this classification system and how people in theory know which foods are “healthy” and which ones are “processed”.  However, when that is put to the test using this classification system, I know that you would be surprised at the results. There have also been studies showing that people tend to eat in balance when given the ability to do so, and that even in the “ultra-processed” category there is a wide range of nutritional differences.

Further reading and information:

• I highly recommend the Maintenance Phase podcast episode: Ultra-Processed Foods where they dive in more on how studies have tried to use this classification system and why it creates flawed narratives.

• Article from Academy of Nutrition: https://www.eatrightpro.org/news-center/practice-trends/examining-the-nova-food-classification-system-and-healthfulness-of-ultra-processed-foods

• Article from dietitians on more of the flaws: https://www.todaysdietitian.com/newarchives/0325p20.shtml

Are Seed Oils Bad For You?

Seed oils: are they bad, unhealthy and toxic?

Right from the jump – no, seed oils are not bad for you. This may come as a surprise to some, especially with the growing buzz around "toxic" seed oils in popular media. I will break down what seed oils are, how they earned a bad reputation, why much of the fear surrounding them is based on misinformation and how you should actually eat for your health.

What Are Seed Oils?

As the name suggests, seed oils are oils derived from the seeds of plants. Some of the most common examples include canola, corn, peanut, soybean, flaxseed, sesame, and sunflower oils. These oils are widely used in cooking and processed foods due to their availability, relatively low cost, and versatility.

Why Are These Oils Thought to Be "Bad" or "Toxic"?

The idea that seed oils are toxic stems from their high content of omega-6 fatty acids, specifically polyunsaturated fats (PUFAs). Omega-6 fatty acids are essential fats that our bodies need to function properly. But the key word here is "essential"—our bodies require omega-6s for various processes, and they are crucial to our health.

So where did this connection between PUFAs and toxicity arise? As with most things it is sometimes hard to trace back where this rumor started. Without calling out names, it appears to have been popularized by an individual’s quest to back the “Carnivore Diet”. The claim is that these oxidized omega-6s raise our oxidized LDL (LDL is one of the markers associated with cholesterol levels to assess cardiovascular health, etc) which then may increase risk of cardiovascular disease. None of these claims have significant scientific backing and is a classic case of correlation, not causation. In fact the opposite idea, consuming omega-6s decreases risk of cardiovascular disease, has robust scientific backing.

It's not the omega-6s themselves that are the problem. Issues might arise with the imbalance between omega-6s and omega-3s in the average diet. Omega-3s, another type of essential fatty acid, are often under-consumed in comparison to omega-6s. This imbalance can lead to an unhealthy inflammatory response, but that doesn’t mean omega-6s themselves are harmful. It’s all about balance.

Omega-3s vs. Omega-6s: The Ratio Matters

You’ve likely heard a lot about omega-3 fatty acids and their many health benefits—reduced inflammation, heart health, brain function, and more. But what gets less attention is omega-6 fatty acids, which are also essential for your health. Omega-6s get a bad reputation when people see that they are “pro-inflammatory”.

It's important to note that inflammation, while often discussed negatively, is a necessary process in the body. It’s how the body responds to injury, infection, or harmful stimuli. Chronic inflammation, however, is the issue. It’s the long-term, constant state of inflammation that can lead to health problems. To maintain balance, our bodies need both omega-6 and omega-3 fatty acids, which work in tandem to regulate inflammation and other bodily functions. When you consume a variety of foods that include both omega-6s and omega-3s, your body has all the tools it needs to manage the natural ebb and flow of inflammation.

To better illustate this, think of a fever - which an inflammatory response. We see that a fever is useful, essential and a natural immune response to fight off a cold or infection. However, if the fever were to persist or escalate to too high of temperatures, then that is when we would view it as a problem. It is not the fact that we have fevers, but rather a dysregulated fever is an issue.

The Fear-Mongering Myths and Nutrition Trends

Seed oils have been caught in the crossfire of the latest nutrition trends, and often, they are unjustly vilified as "toxic." This feeds into a larger narrative of finding a singular cause for modern health problems. The idea that one specific food is to blame for all our ailments is oversimplified and misleading. Our bodies are complex, and there’s rarely one magic bullet for illness.

While it's important to question the food systems in place and explore how we can improve our diets, blaming seed oils for health problems is not the answer. Nutrition is far more complicated than blaming one food. Creating narratives around individual foods as “good” or “bad” increases stress and anxiety, which can actually harm your health more than the food itself.

A Balanced Approach to Eating

The key takeaway here is that balance is crucial. Seed oils, when consumed as part of a diverse and well-rounded diet, are not harmful. They provide essential fats that your body needs to function, and when consumed alongside a variety of other foods, they contribute to a healthy diet. Rather than focusing on whether a particular food is “toxic” or “good,” try to focus on the bigger picture of eating a variety of whole foods, balancing omega-6 and omega-3 fats, and nourishing your body with the nutrients it needs. There are also numerous studies backing the guidance that consuming plant-based fats can help lower LDL cholesterol.

Seed oils are not the scapegoat they’ve been made out to be. They are a source of healthy fats, essential for our bodies to function. The focus should be on consuming a variety of foods, including both omega-6 and omega-3 fatty acids, to maintain balance and support overall health. So, the next time you hear about the dangers of seed oils, remember that the science doesn’t support the fear. The truth is, it’s not about demonizing individual foods—it’s about maintaining a healthy, balanced diet.

Understanding Food Neutrality: What It Is and How to Practice It

Introduction

Food neutrality is removing the moral power of food as well as the characterization of food as either good OR bad. Food neutrality means you don’t label or think about food in a black and white manner. It also means you don’t give food power to deem YOU as either a good/bad, healthy/unhealthy, strict/lazy person. 

Diet culture moralizes food and food choices by making you feel a certain way (mentally or morally) for eating certain things. 

The goal of this post is to help you shift your mindset, zoom out, and take a less harsh, more neutral approach to food and eating. 

What Is Food Neutrality?

Let’s define food neutrality. It’s viewing all foods as morally neutral—no food is "good" or "bad" for us, and we are not good or bad for eating certain foods or a certain way, 

Food neutrality uses a non-judgmental approach to eating, where food choices exist but don’t have an impact on your opinion about yourself. It naturally encourages balance and variety in your eating, which both support a healthy relationship with food.

The constant mental work it takes to be labeling foods or eating habits as good/bad is a crushing load. You may not even realize how exhausting the food noise has been for you until you slowly let those habits go. Your mental health, your self confidence and your self compassion will all likely improve as you quit judging yourself based on food. 

Why Food Neutrality Matters

Embracing food neutrality could make a huge difference in your relationship with food and your own body. 

To review, it can…

• Reduce guilt and shame around eating.

• Encourage intuitive eating and balanced nutrition.

• Help break cycles of restriction and overeating.

• Support mental well-being and body trust.

Common Misconceptions About Food Neutrality

Let’s address some of the common misconceptions about both food neutrality and the anti-diet movement in general. 

• "It means eating only junk food."

Reality: It encourages balance and choice. You end up eating foods that sound good, make you feel good physically, and provide the satisfaction factor that is important in fullness and satiety. 

• "It ignores nutrition." 

Reality: It allows for nutrition without judgment. You can absolutely still incorporate gentle nutrition into your choices about eating. The difference is that you separate making a decision about what to eat from letting that decision be a measure of your worth or health.

• "It’s unhealthy." 

Reality: Removing moral labels fosters long-term well-being. We absolutely cannot ignore mental and emotional health when calculating our overall wellness. Diets, food shame and body shame crush people’s confidence, joy and self worth. The healthier approach is to remove the source of judgement and shame and achieve improved mental health. This eventually leads to more peace and ease with eating and body image. 

How to Practice Food Neutrality in Daily Life

Here are five ideas for how to begin to practice food neutrality:

1. Challenge Food Labels – Be on the lookout for labels and food judgements, both ON the foods themselves (like on packing) and IN your own mind. Notice when you call foods "good" or "bad.” Practice reframing those thoughts. 

2. Give Yourself Permission to Eat – All foods have a place in a balanced diet. Give yourself full permission to eat any and all foods. Restriction most often leads to an eventual binge and the cycle can be brutal. Embracing unconditional permission to eat helps you break from that cycle.

3. Tune Into Hunger & Fullness Cues – Instead of external food rules, listen to your body. This is where we eliminate the rules and judgements about portions or amounts of food. You are your body’s best expert. Practice tuning into your hunger and fullness cues to make decisions about when and how much to eat. 

4. Think Big Picture with Nutrition – A single meal or snack won’t make or break your health. Not to mention, only a certain portion of our health factors are within our power to manipulate. Genetics, medical conditions, environment, socioeconomic factors- these all contribute to nutrition and health. Let yourself off the hook; you do not hold the power to control your own health outcomes. Zoom out, engage with some gentle nutrition information from non-diet nutrition professionals, and start implementing small, daily health practices that help you align your values with your health goals. 

5. Model Neutral Language – Especially around kids, avoid moralizing food (e.g., "junk food" vs. "fun food"). Whether or not you have kids, this is such a good practice to get into. Observing the way you talk about food (especially with your peers) can show you a lot about the way you have internalized food messaging and morality. Put your mouth where you want your mind to be, and start speaking these new truths into existence! 

Final Thoughts on Food Neutrality

If you’ve been stuck in a cycle of dieting for a long time, it can seem like an overwhelming amount of change to embrace to start relating to food in a neutral and non-judgemental way. 

Just start small—change one thought or habit at a time.

If you’re feeling lost or like you don’t know where to start, I’d love to work with you on your journey towards food neutrality and improved health. You can also check out my self paced guide on reengaging with your internal body cues.

Non-Diet New Year's Resolutions

There is one thing we all know is coming when January 1st rolls around: New Year’s resolutions. For decades there has been a heavy cultural pressure to start the new year with diet or weight-loss goals. But what if, instead of centering goals around weight, body size or diets, we rooted our resolutions in self-care, personal growth, and peace making principles? Resolutions don’t have to involve weight loss to be meaningful and transformative. Read on for encouragement and tips for setting non-diet New Year’s resolutions. 

Why Ditch Diet-Centric Resolutions?

Health care professionals (and influencers) do not suddenly have new ideas or magic answers to your health concerns come the first day of every new year. What they do have is diet culture’s big push to restart, reset or recommit to “health” with New Year’s resolutions.

Unfortunately, yo-yo dieting and the constant whiplash of success followed by defeat is bad for both physical and mental well-being. It doesn’t feel good to set goals that are unrealistic, unattainable or just plain unenjoyable to achieve. But goal setting doesn’t have to be this way. Instead of setting goals that may or may not even be within your ability to achieve (like a specific amount of weight loss or a specific clothes size), you can choose to set goals that are within your power to make happen. 

Ultimately, your long term contentment and peace with your body starts by centering your goals and picture of health around body diversity and care, respect and compassion towards your body. 

Reframing Resolutions with Self-Compassion

So how do you center your goals around body diversity and self care? I recommend starting by identifying personal values, like kindness, creativity, fun or connection. From there, you can make a plan about how to incorporate those values into your health related goals. 

Here are a few sample shifts:

• From “I need to lose weight” to “I want to feel energized and connected to my body.”

• From “I want to exercise every day” to “I want to combine movement with socializing by meeting up with friends for walks once a week.”

• Or, from “I want to fit into my college jeans” to “I want to get dressed and ready for the day each morning so I feel confident and put-together.” 

Remember, too, that it can be difficult to know *exactly* what new goals will be enjoyable, be sustainable and fit easily into your lifestyle. Approach goal setting with curiosity and flexibility rather than rigidity. Adjusting or abandoning a goal doesn’t make you a failure or mean that you’ve lost your commitment to a healthy lifestyle. It means you’re reflecting honestly and objectively about what’s best for you and giving yourself the grace and space to make changes without shame. 

Non-Diet Resolution Ideas

Area of focus #1: Connection with Body and Mind

• Practice intuitive eating: use the hunger and fullness scale at mealtimes, allow previously forbidden foods back into your house, cook a fun dessert at home every week.

• Explore joyful movement: try out a local dance class, do at-home yoga on Youtube, take a 10 minute walk before leaving for work twice a week.

• Experiment with mindfulness practices: download an app for meditation, journal one sentence every evening before bed, learn a new breathing technique for relaxation.

Area of focus #2: Cultivate Joy and Fulfillment

• Prioritize relationships by spending quality time with friends and family.

• Start a daily or weekly creative practice, like painting, writing, or photography.

• Commit to learning a new skill or craft.

• Explore local art, music, or cultural events and support small business owners.

Area of focus #3: Focus on Well-Being

• Build a sustainable sleep routine.

• Nourish your body adequately by incorporating snacks into your daily eating routine. 

• Set boundaries to protect your time and energy.

Overcoming New Year’s Resolution Challenges

It will not necessarily be easy to stay away from diet-y goals. No doubt you will be faced with weight-loss conversations and questions about why you’re abandoning diet related goals. When this happens, return to the list of your values that you named. Remind yourself that pursuing weight-loss or body manipulation is not in line with those values and will distract you from what matters the most to you.

Remember that progress is not linear and that self-care is about long-term well-being, not perfection. You may be tempted to revisit diets; you may have lingering thoughts about wanting to change your body. That’s OK! Committing to a weight-inclusive, non-diet life doesn’t mean that those desires magically go away overnight. You’re working on a new approach to health that will serve you best in the long-term, and it takes time. 

Non-diet New Year’s resolutions enhance well-being by being realistic, sustainable and rooted in self-care, compassion, and personal growth. Maybe you’re reading this and you’re not totally sold, or you’re not sure this is for you. One step that anyone can take is to start journaling. Write down how you’re feeling about whatever your New Year’s resolutions are. Keep yourself honest and accountable by continuing this journaling as the weeks go by. Whatever goals you set, if they’re working for you and making your life fuller, healthier and more peaceful, then I think you will find this reflected in your journaling. If your goals are making you feel miserable, overwhelmed or defeated, you’ll notice that, too. It’s never a bad time to make adjustments based on your observations. 

I’ll leave you with a quote from Brené Brown: "Talk to yourself like someone you love."

Be gentle with yourself. Treat yourself kindly and see how your body responds. 

If you’re not sure where to get started but you know that you want 2025 to be a year of growth and better health, reach out to me. I’d love to talk with you about working together on your nutrition and healthy lifestyle goals.