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Today I want to talk about the “Perfect” Diet. Or rather, that it doesn’t exist.
Something we hear a lot from the diet and fitness industry is the importance of eating “clean.” And, if you don’t, you will never reach your goals or see any benefit from an exercise program. (For more on exercise, check out my post Move It! from back in October.)
Nutrients
Eating lots of fruits and vegetables is a health-promoting thing to do for most people. Overall, we as a population aren’t getting enough potassium, magnesium, or several other nutrients. Fruits, vegetables, and dairy are a major part of the DASH diet, which helps normalize blood pressure.
However, fruits, vegetables, and dairy are foods that are all limited for someone with chronic kidney disease.
Someone with diabetes is going to want to be mindful of carbohydrates – make sure they are eating consistently to avoid major blood sugar fluctuations. But, someone with cystic fibrosis, whose body uses so much energy just to breathe, will need a really high calorie diet (which likely includes its fair share of carbohydrates), just to maintain their weight and to have the energy to breathe.
“Perfect” Timing
So, all of our nutrient needs are different. What about meal timing? One thing that you’ll hear over and over is that it’s better to eat fewer small meals throughout the day vs 3 large meals. Research is pretty fuzzy on that – there doesn’t seem to be a clear benefit to the fewer, small meals. (An exception might be if you have heartburn or reflux from large meals or are pregnant so your stomach is squished and you can’t fit large meals.)
Timing of meals and snacks should be based on your preference and schedule. Also, you want to make sure you’re feeling satisfied with your eating pattern. Otherwise, you’ll find yourself searching for snacks in between meal times.
I’ve seen people eating every hour or two and they aren’t eating enough to feel satisfied, so they are hungry all the time and can never focus on other activities without thinking about food. Then, there are people who skip meals (who actually forget about food) and then stuff themselves (usually at dinner or just into the evening in general). Neither one of those is going to be great for health or mind.
Enjoyment
The “perfect” diet is going to be very specific from person to person. Timing-wise, it will adjust for your schedule – allow you to be satisfied enough to focus on other things between eating. Nutrient-wise, it should be as varied as possible, while accounting for activity levels and chronic health conditions. It should also be as enjoyable as possible. Not every meal will be a favorite meal, and that’s okay. But it should allow for foods that you like every day, without shame or guilt.
Flexibility
Finally, a very important aspect of your “perfect” diet is that it should be allowed to be flexible. Not every day is going to go as planned. Things come up. A great way to tell if you have a good relationship with food is if you’re able to make changes as random things pop up.
As Always…
If you find you’re having trouble with any of these aspects of YOUR perfect diet, please reach out. I’m here to help!