All in moderation, how do we live by it ?

All in moderation regarding nutrition advice, first off what is moderation?

Moderation is defined as “the avoidance of excess or extremes,” and in terms of diet usually refers to alcohol, fried foods, and even red meat.

Food is meant to be enjoyed, food is a social urge and its is almost always shared, so for any healthy balanced nutrition we need to find a balance that is beneficial to our individual wellbeing….That’s whyyyy, I like to suggest we eat a variety of different foods each day and throughout the week. Complete restriction in my experience can lead to some negative behaviours such as eating disorders, depression, " falling off the wagon ' and binging. To Simplify it moderation regarding diet is

Choosing foods that are nutritious 90% of the time, but being flexible and indulging in pleasurable foods without guilt on occasions. Easter is coming up which is one of the greatest examples of when food is meant to be celebrated ( certain religions indulge after a long fast )

- Listening to your appetite to eat when you’re hungry and stop when your full – a term known as ‘mindful eating’. I usually ask clients to start by eating one meal a day with no distractions around them .. this will help the body and mind recognize when we are full so we don’t over eat. ( also aiding in proper digestion )

- Watching our portion sizes, restaurants always give us oversized plates when the actual serving size is usually less than half of what we are served , leaving our meals till we are starving so we overeat ( so taxing on our digestive system ). I always offer a simple visual to my clients using their hands to help measure proper portion sizes..bonus our hands are portable and always with us and easy to remember.

Foods to enjoy in moderation

The main foods to moderate are processed food, fats, alcohol, sugar, and treats. All these foods dense, so learning proper portions is key, the size of our thumbs are a good marker.

But aren’t Fats healthy ? Not all fats are created equal, aim to limit the saturated kind found in take away foods and trendy foods like coconut oil. Include healthy fats and oils like a handful of nuts or seeds, ¼ avocado, 1 tbsp of extra virgin olive oil and a small piece of cheese.

Alcohol - no more than 2 standard drinks per day and at least 2 alcohol free days per week. Watching our serving sizes … a 6 oz glass for wine is a serving not a 15 oz even though that super sized wine glass exists.

Sugar - aim for 25 g or 6 teaspoons of added sugar a day. This is hidden in seemingly healthy foods like flavoured yoghurts, condiments, jarred sauces and canned foods. Always read labels … the food industry is sneaky sneaky… there is a science behind how much sugar or salt to put in packaged/processed food to hit the pleasure centre of the brain wanting you to come back for more.

Treats - ideally once or twice a week but no more than one a day. This includes takeout, deep fried foods, ice cream, chocolate, and home made baked goods even if they are “healthy” honey is still a form of sugar and has the same affect on our blood sugar. Of course if you are looking to lose weight these may be restricted more since a “trade off “ is usually necessary to achieve certain goals.

One of the best and easiest ways to start taking inventory of what our diet looks like is to keep a food diary of everything and anything we consume… Remember food is meant to be enjoyed it’s profoundly social and its meant to be shared so we shouldn’t feel alienated or that we can no longer enjoy them we decide to eat healthier. Our mental health is also a priority .. wine can help us relax and de stress after a long day along with learning some new techniques along the way of course.

References

Social Issues research centre