Unfortunately, there is no one-size-fits-all diet, so what works for me, may not work for you. There is, however, one thing I do know that works for most people: colorful, whole, real foods. So, this is what I recommend to patients and try to incorporate in all of my own meals as well. Plus, I just FEEL my best when I get more colorful foods.
Tracking food is helpful for those looking to eat healthier and change their current habits, but it can also be tedious and time consuming. Though I do recommend entering in food intake once in a while to be sure you're on track with your goals/nutrition (more on that to come!).
A quick way to see that you've been choosing healthier options (i.e. colorful, whole foods) is to keep a photo food log, which basically just means taking pictures of your food. Yes, you might look like a millennial taking photos for the 'gram, but so what? Pictures are an easy way to see and visualize healthy plates! And to share recipe ideas and inspiration!
As a good rule of thumb, aim to make 1/2 your plate colorful foods, but don't beat yourself up if it doesn't always look that way! Another rule of thumb is an 80/20 way of eating: 80% nutritious foods, 20% room for less nutritious, fun, and/or unplanned foods or meals. Hey, I eat cupcakes and pizza too, just not everyday.
Here's a look at my own photo food journal:
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