What Makes a Diet Sustainable?

First off, let’s clarify what we mean by diet. “Diet” is a word that describes how you typically eat, and foods you regularly consume – it is not a restrictive form of eating that requires the sacrifice of all the joy in your life. In some ways one of the biggest challenges, when it comes to nutrition, is maintaining sustainable eating habits year-round. Many of us fitness enthusiasts spend the bulk of our year trying to gain or lose weight, eating in a caloric surplus or deficit, or perhaps even yo-yo-ing between the two inadvertently. So how do we cultivate balanced nutrition and lifestyle habits that stick around long term? Here are three simple tips to help you maintain a well-rounded diet:

1. Prioritize nutrient dense, whole foods in your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are generally more satiating and are packed full of micronutrients that benefit your overall health and well-being. Experiment with different recipes, flavors, and cooking methods to keep your meals interesting and enjoyable. Keep in mind, we said “prioritize”. While these foods should make up the majority of your diet, don’t be afraid to allow yourself some of the more fun foods in moderation
2. Practice portion control and mindful eating. Pay attention to your body’s hunger and fullness cues to maintain a healthy balance of energy intake. Portion control can help prevent overeating and reduce food waste. Additionally, practice mindful eating by slowing down, and being present during meals. This can enhance your appreciation for food, improve digestion, and support a healthier relationship with what you eat. Likewise when you feel hungry, check in with yourself first if you may just be dehydrated, or even bored. If not, eat!
3. Keep It Stupid Simple! Take a look at how many meals you eat in a week, and aim to make the majority of them at home. Keeping at least a few of your meals and snacks consistent and repeatable goes a long way. Perhaps even a rotation of options for a few meals that you cycle through the week. Mix things up a little! The key here is being consistent, but not boring. The more you restrict yourself to eating only specific foods/meals, the more likely you are to over-indulge when you deviate from them.

Remember – make small and realistic changes, one step at a time. These are just a few simple tips to get started on building a more sustainable diet. If you’re struggling with forming solid nutrition habits, or don’t know where to begin, book your complimentary, comprehensive nutrition assessment today. Fill out the form below, or email kate@groundworkathletics.ca to get started!