Love plants, add plants and eat plants in as many ways as you can!
As Michael Pollan said, “Eat food. Not too much. Mostly plants.” I follow this everyday, for example, breakfast on a Monday morning will be a porridge of oats, mixed vegetables, seasoned with salt and pepper, served steaming hot. Warms the body on a cold Melbourne winter day and keeps us full for a good two-and-a-half hours.
I pack cucumber and carrot sticks in the lunch box, add cherry tomatoes for variety and sometimes will add mixed leafy greens. This routine seldom changes. What has this achieved? My kids eat veggies either raw or cooked without a fuss.
Recognise your hunger cues!
This is a big one and is put to test every school holidays. My kids do eat more when they are at home buuuut they do get veggie and fruit platters along with the chips, cookies and chocolates. We have conversations on hunger which go something like this, Are you bored or just hungry? Can you play for a little while longer? How about a glass of water? Would you like to make yourself a snack? Often, these questions makes you aware of your hunger and leads to being more aware of your choices. Just as an aside, please do not leave it too late to eat, this will make you binge on food, which defeats the purpose!
Shall we get takeaway tonight?
Yessss! I love Friday nights 'cause it is takeaway night. Could be anything, chicken and chips, curry or pizza. Can you make this healthier? Of course, add a salad! We generally skip the drinks offered and stick to water.
Takeaway is something that we all enjoy however adding salads and losing the sugary drinks can ensure it has a healthy kick to it too!
We eat food not nutrients!
I cannot emphasise this enough. This was THE take home message from my nutrition studies. I have never forgotten this. We often hear discussions between popular figures which labour on the benefits of saturated fat, draw comparison between diets low in carbs and high in fats.....and so forth. The result is we get confused! What should we eat? Is this okay to eat butter or extra virgin olive oil?
The truth is, we eat food not one single nutrient, so it is more important to look at our overall diet. A standard diet plan sourced from the Internet will not factor in your personal likes/dislikes, culture, goals, beliefs, and limitations. Only a qualified nutritionist will deliver a personalised plan that ensures your enjoyment while keeping you healthy.
We all have a role to play in community health, the only question is how do we play this role? Through intelligent, evidence-based inquiry we can understand how to health coach to support others in taking on positive behaviour change.