Healthy eating is often used synonymously with the word “diet,” which in my household, is a dirty word. Healthy eating is just that – choosing foods that fuel our body and reducing those that don’t (but not eliminating them). As moms, we have a huge responsibility when it comes to feeding not only ourselves but also our families, as this is a really important job. And, when considering our own health, being able to eat right should always come before starting a workout program.
To be clear, I am NOT a registered dietitian. I am, however, a certified personal trainer and health coach, and have earned a Ph.D. in Health Education. What’s the difference? The focus and time spent throughout my education, but more importantly, my scope of practice. I share this because I am not here to say I have a magical meal plan that’s going to fix it all, but I also mention as this is something that I encourage you to take note of as you may seek out help from other health, wellness, and fitness professionals.
Unfortunately, there are many people who work outside their scope selling meal plans and supplements, and we mamas need to know what we are consuming – so be cautious! When working to improve nutrition and “doing your homework,” it is VERY EASY to get misinformation as there is a lot out there that while it may appear as good, healthy advice, is being offered without the proper qualifications.
So, what is eating right?
It is my opinion, and that of most dietitians, that you can obtain nearly everything you need from eating whole foods. Yes, unless you have a specific nutrient deficiency or specific health needs, supplementation is mostly unnecessary, and I always tell people I work with that it just makes for very expensive pee, as your body filters all the excess out.
I am NOT suggesting that all of the supplements and complementary nutrition products out there are bad; however, if someone hasn’t run a full health history on you, nor have they done a dietary recall at a minimum and sought to learn about your allergies, etc., they really shouldn’t be suggesting something that can alter your biochemistry. That’s why I always lean on registered dietitians for specific meal plans as they DO have the scope, training, and expertise to know what to recommend.
Additionally, anytime you see the term “proprietary blend,” it means they aren’t telling you what you’re consuming. This is what gets pro athletes in trouble, but we mamas, who may be breastfeeding or already burning our candles at both ends, may not benefit from unknown substances in our bodies.
So, what can I share then?
The basics. And some easy ways to accomplish them! This means that every diet really should have a little bit of everything in it – protein (an essential for building and repairing cells in the body), carbohydrates (short-term energy, primary fuel for our brain) and fats (needed for the immune system, our hair and nails, and helping us absorb vitamins). There are benefits to including each of these macronutrients and not excluding any, and it can be fun to try out different ratios within your diet to see which is the right fit for you.
Typically, about 10-35% of your daily calories should come from protein, 45-65% of your daily calories should come from carbohydrates, and 20-35% from protein. If you have ever seen the MyPlate graphic, you’ll see this reflected – half of your plate should be fruits and vegetables, the other half a mix of protein and grains, as there are several foods that cross over the protein/carb, protein/fat, carb/fat lines (think of a fancy Venn diagram!). And, in order for your body to process each well, meals should have a little bit of each macronutrient to allow for proper digestion and absorption. Confused yet? I hope not.
If these words are scary, consider visiting any of the following websites for really great helpful information about how to eat right with specific guidelines available, too:
- USDA/Nutrition.gov
- 2020-2025 Dietary Guidelines for Americans
- MyPlate.gov
- Healthy Eating for a Healthy Weight (CDC)
Changing our dietary habits can be hard, as food is connected to other words like convenience, satisfaction, pleasure, satiety, social lives, culture, family time, and more. If you struggle with food choices, I can’t recommend the benefits of trying first to keep track of your foods for a few days with a food log (be sure to include your drinks!), and then consider if meeting with a registered dietitian or a health coach is a good fit.
In the meantime, don’t sweat it – think about what you can do bite by bite. Is there a particular snack time, meal time, or type of food or drink that you’d like to focus on and just start there? You can do this, mama!
