With the start of a new year, the mind is always inundated with ideas and projects and voila! I’ve decided to start a new category of posts called Nibbles for Thought, where I share random bits and bobs of what’s hot and gossip-worthy in the world of diet and nutrition.
What came to mind today is this…Eating in Moderation.
Many of you might actually loathe this mantra given its ambiguity and generalisation of how we should eat but what is moderation really? If applying the exact definition of moderation, then we are only consuming as much food as our body needs and avoiding excess and extremes. Meaning? Nothing really..Moderation can mean different things to different people and is so loosely defined. It actually may work for some people, but for many, it could certainly create a whole world of confusion. For those with certain conditions, such as coeliac disease or food intolerances and allergies, moderation is not an option. Moderate or even little amounts of the “trouble” food will cause adverse reactions.
Those in need of a clear idea of what moderation really is, are those trying to lose weight. Weight loss is indeed a tricky journey to embark on, and “eating in moderation” is not going to make things any easier. So how could we look at this “moderation” dilemma?
1. Quality and not quantity: Why not shift our focus to what we’re eating rather than how much? Counting
calories is an activity I’ve advised against as it can create this unnecessary obsession with numbers. Instead, try to focus on food choice. Think of your five major food groups: Breads & Cereals, Fruits, Vegetables, Meats & meat alternatives, Dairy products..As long as your diet entails foods from all the groups, then you’re in Balance. The next step is to look at your choices of every food group. Choose wholegrain breads, natural oats, brown rice and avoid highly processed options and refined sugar. Choose fish and lean meats as well as substitutes such as Tofu, Soy, Tempeh and Legumes. The key here is Balance and balance is about ensuring your body receives the nourishment it requires.
2. Do not deny yourself ANYTHING (unless you’re allergic!): Savour the treat you’ve consumed, whether it is a piece of chocolate or a packet of crisps and put away any feelings of guilt or concern. Most importantly, avoid labeling your food as “naughty” or “bad” as you are entitled to eat the foods you enjoy! If you are someone who struggles with eating “too much” of a certain food, then this is something that can be controlled with the support and help of dietitian or a qualified health professional.
3. It’s the plate: When dishing up your meal, ensure that your serving plates are around 9-10 inches in diameter. This could help with portion control. Furthermore, divide your plate up as follows: Half = Vegetables. 1/4= protein and the other 1/4= 1 choice of low GI, complex carbohydrate.
Personally, moderation needs to be a word tailored to every individual. We’re all different..our energy requirements, food preferences, cravings and exercise needs are all different so,
Dolphin Solutions
Exactly! I eat everything I enjoy – for example I ate BBQ ribs on Super Bowl Sunday. On Monday I ate fish and vegetables and lighter fare. It’s all about nutrients, compromise and common sense, not suffering and denial. Great minds think alike! Well said, blessings,