The Health Pyramid- Nutrition Part 4

The Invisibly Empowered Health Pyramid

PART FOUR: NUTRITION

What Does Eating Well Actually Look Like in Real Life?

We have covered a lot.

We talked about what food actually does inside your body.

We talked about what can happen when your body isn't getting enough of what it needs, is consistently getting too much, or isn't absorbing nutrients properly.

We talked about blood sugar, hunger, cravings, energy crashes and why wanting chocolate doesn't automatically indicate a personal failure.

Now comes the obvious question.

So what am I actually supposed to eat?

This is usually where nutrition gets complicated.

Someone hands you a meal plan.

Someone tells you to count macros.

Someone else tells you carbohydrates are terrible.

Someone tells you fruit has too much sugar.

Someone else says you should eat six times a day.

Then someone tells you fasting will solve everything.

One person is putting butter in their coffee while another is drinking celery juice and somehow both are convinced they've discovered the secret to human health.

😂

No wonder we're confused.

I want to make this much simpler.

Most of us don't need a perfect diet.

We need a way of eating that provides enough energy and nutrients, supports our health, includes foods we actually enjoy and is realistic enough that we can continue doing it when life gets busy.

Because if your nutrition plan only works when you have unlimited time, unlimited money, no children, no social life and every meal is prepared in your own kitchen, it's probably not much of a plan.

Start With Your Plate

You do not need to weigh every bite of food to build a balanced meal.

One of the simplest ways to think about a meal is to look for a few basic pieces.

Protein

Ask:

Where's my protein?

That might be:

• eggs

• Greek yogurt

• cottage cheese

• chicken

• turkey

• fish

• seafood

• lean meat

• beans

• lentils

• tofu

• tempeh

• edamame

• milk

• cheese

• nuts and seeds

Protein helps provide amino acids your body needs for muscle, tissue repair, enzymes, immune components and many other functions. It can also help make meals more satisfying.

It doesn't have to be a giant piece of chicken at every meal.

It just helps to have a source.

Carbohydrates

Yes.

We're eating carbohydrates.

😂

Carbohydrates provide an important source of energy and many carbohydrate containing foods also provide fiber, vitamins, minerals and other beneficial compounds.

Think:

• potatoes

• sweet potatoes

• rice

• oats

• quinoa

• whole grain bread

• pasta

• fruit

• beans

• lentils

• corn

• dairy products

• other grains

Some carbohydrate sources provide considerably more fiber and nutrients than others.

That doesn't mean you can never eat white bread again.

It means variety matters.

Vegetables and Fruit

This is where we can start adding color and variety.

Different fruits and vegetables contain different combinations of vitamins, minerals, fiber and plant compounds.

You do not need to eat twelve different vegetables at dinner.

Maybe it's broccoli.

Maybe carrots.

Maybe a salad.

Maybe frozen green beans.

Maybe berries with breakfast.

Maybe an apple at lunch.

Maybe the only vegetable you can convince your child to eat this week is a cucumber.

Fine.

We're not competing.

Variety over time matters more than creating a nutritionally perfect plate at every single meal.

Fat

Fat belongs on the plate too.

Sources might include:

• olive oil

• avocado

• nuts

• seeds

• nut butter

• fish

• dairy

• eggs

Fat provides essential fatty acids, contributes energy and helps your body absorb vitamins A, D, E and K.

It also makes food taste good.

Which, believe it or not, is allowed to matter.

What About Portions?

This is where people usually want me to give them exact numbers.

How many ounces?

How many grams?

How many calories?

How much protein?

How many carbohydrates?

And the answer is:

It depends.

A 20 year old athlete doesn't have the same nutritional needs as a sedentary 70 year old.

A pregnant woman has different needs.

A child has different needs.

Someone training for a marathon has different needs.

Someone recovering from surgery may have different needs.

Someone with kidney disease may require individualized recommendations.

Someone with diabetes may have specific nutritional goals.

Someone trying to gain weight has different needs from someone trying to lose weight.

There isn't one perfect plate size for every human body.

This is why generalized nutrition education can teach us principles, but individualized medical nutrition therapy belongs with qualified healthcare professionals such as registered dietitians.

For everyday eating, you can start much more simply.

Is this meal satisfying me?

Does it contain a variety of nutrients?

Does it give me enough energy to get to my next meal or snack comfortably?

Your body provides information too.

Breakfast Does Not Have to Be Complicated

Breakfast somehow became either a bowl of cereal or a seventeen ingredient wellness bowl that requires an Amazon subscription.

There is a middle ground. 😂

Some simple combinations:

• Eggs, toast and fruit

• Greek yogurt, berries, nuts and granola

• Oatmeal made with milk, topped with fruit and nuts or seeds

• Cottage cheese, fruit and toast

• Peanut butter toast with banana and yogurt

• Breakfast sandwich with egg and cheese plus fruit

• Smoothie with fruit, milk or yogurt and a protein source

• Leftovers from dinner

Yes.

You can eat dinner for breakfast.

There are no breakfast police.

If your current breakfast is coffee, ask yourself whether adding actual food might change how you feel by 10:30 a.m.

Lunch Can Be Simple Too

Lunch is where a lot of us completely fall apart.

We're working.

We're running around.

We're driving children everywhere.

Suddenly it's 2:30 and we've eaten three almonds and half of something somebody else didn't finish.

😂

Lunch does not need to be elaborate.

Think in combinations.

Sandwich

Bread + protein + vegetables + something on the side.

Turkey sandwich with lettuce and tomato plus fruit.

Tuna sandwich with carrots.

Grilled chicken wrap with vegetables and yogurt.

Bowl

Grain or potato + protein + vegetables + sauce or fat.

Rice + chicken + vegetables + avocado.

Quinoa + beans + roasted vegetables + dressing.

Potatoes + salmon + greens.

Adult Lunchable

This may be one of my favorite options for people who don't want an actual meal.

Put together:

• cheese

• turkey

• hummus

• crackers

• fruit

• vegetables

• nuts

Suddenly your random snack plate is a perfectly respectable lunch.

Dinner Doesn't Need a Recipe

Here's another trick.

When you don't know what to make, choose:

Protein + carbohydrate + produce + flavor.

Chicken + potatoes + broccoli + sauce.

Salmon + rice + green beans.

Tacos with meat or beans + tortillas + lettuce + tomato + avocado.

Pasta + chicken or beans + vegetables + olive oil or sauce.

Burger + bun + salad + roasted potatoes.

Stir fry + rice + protein + frozen vegetables.

Soup + sandwich + fruit.

That's dinner.

You don't need to make a recipe containing 28 ingredients on a Tuesday night.

Frozen Food Counts

I need everyone to hear this.

Frozen vegetables count.

Frozen fruit counts.

Canned beans count.

Canned tuna counts.

Microwave rice counts.

Precut vegetables count.

Rotisserie chicken counts.

Bagged salad counts.

Food does not become nutritionally worthless because somebody else washed and chopped it for you.

Sometimes convenience is what makes eating reasonably well possible.

If buying precut vegetables means you actually eat the vegetables instead of watching a beautiful head of broccoli slowly decompose in your refrigerator, buy them.

😂

We are trying to nourish ourselves.

We're not auditioning for a homesteading documentary.

Canned Foods Count Too

Canned foods can be affordable, convenient and nutrient dense.

Things worth keeping around include:

• beans

• lentils

• tuna

• salmon

• chicken

• tomatoes

• vegetables

• soups

• fruit packed in water or juice

If sodium is something you're watching, you can compare labels, choose lower sodium options when available and rinse certain canned foods such as beans.

But please don't dismiss an entire category of affordable foods because Instagram told you fresh is always superior.

Let's Talk About Snacks

Snacks aren't mandatory.

But they're also not bad.

If you're hungry between meals, eat.

A snack can be especially useful if there's a long gap between meals or you're physically active.

For something more sustaining, try combining two things.

Fruit + peanut butter.

Apple + cheese.

Greek yogurt + berries.

Crackers + hummus.

Vegetables + dip.

Nuts + fruit.

Cottage cheese + fruit.

Hard boiled egg + toast.

Popcorn + nuts.

And sometimes:

Cookie.

Not every snack needs to achieve nutritional greatness.

😂

What About Protein Bars and Shakes?

Convenience foods can absolutely have a place.

Protein bars and shakes can be helpful when you're traveling, rushing, exercising or simply don't have access to a meal.

But they're tools.

You don't need to replace every meal with something that comes in a wrapper because it contains 30 grams of protein.

Whole foods provide combinations of nutrients, fiber and other compounds that supplements and bars may not.

Use convenience foods because they're convenient.

Not because real food somehow isn't good enough.

Hydration Deserves More Attention

Water participates in nearly every system in the body.

It helps regulate temperature, transport substances, support circulation and normal digestion, and contributes to countless physiological processes.

Your fluid needs vary depending on:

• body size

• activity

• climate

• pregnancy or breastfeeding

• illness

• medications

• medical conditions

And fluids don't come only from plain water.

Foods contain water.

Milk counts.

Tea counts.

Coffee contributes fluid too, even though caffeine may affect some people differently.

The goal isn't necessarily carrying a gallon jug around as proof that you're healthy.

Pay attention to thirst, your environment, activity and your individual medical needs.

Certain medical conditions may require fluid restrictions or specific recommendations, so generalized hydration advice doesn't apply equally to everyone.

Grocery Shopping Without Losing Your Mind

Here's how I would simplify a grocery trip.

Instead of thinking:

I need healthy food.

Think in categories.

Choose several proteins

Chicken.

Eggs.

Greek yogurt.

Fish.

Beans.

Turkey.

Tofu.

Whatever your household actually eats.

Choose carbohydrates

Rice.

Potatoes.

Oats.

Bread.

Pasta.

Tortillas.

Whole grains.

Again, foods your family will actually eat.

Choose produce

Fresh.

Frozen.

Canned.

Precut.

Whatever works.

Choose fats and extras

Olive oil.

Avocado.

Nuts.

Seeds.

Nut butter.

Cheese.

Dressings.

Sauces.

Choose convenience foods

This category matters.

Frozen meals.

Rotisserie chicken.

Microwave grains.

Soup.

Bagged salads.

Protein bars.

Whatever prevents the alternative from becoming:

We have absolutely nothing to eat, so I guess we're ordering something again.

And yes, order food sometimes too.

That's also real life.

Eating Well on a Budget

Nutrition advice becomes useless when it ignores money.

Some incredibly nutritious foods are also relatively inexpensive.

Think:

• oats

• potatoes

• rice

• beans

• lentils

• eggs

• peanut butter

• canned tuna

• frozen vegetables

• frozen fruit

• bananas

• carrots

• cabbage

• canned tomatoes

• store brand yogurt

• whole grain bread

Buying store brands can help.

Frozen and canned foods can reduce waste.

Planning meals around what is on sale can help.

Using the same ingredients across several meals can help.

And one of the biggest money savers?

Actually eating the food you buy.

We've all purchased the aspirational vegetable.

You know the one.

You buy it because Future You apparently cooks elaborate healthy meals every night.

Then Present You finds it two weeks later liquefying in the vegetable drawer.

😂

Buy food for the life you actually live.

What If I Hate Vegetables?

Then don't begin with kale.

Start with something you tolerate.

Maybe carrots with dip.

Roasted potatoes.

Corn.

Cucumber.

Tomatoes in pasta sauce.

Spinach blended into something.

Vegetable soup.

Frozen vegetables with butter and seasoning.

And experiment with preparation.

If your only experience with Brussels sprouts was somebody boiling them until they smelled like sadness, you may not actually hate Brussels sprouts.

😂

Roasting, seasoning, grilling and adding sauces can completely change foods.

Health doesn't require suffering through food you despise.

Eating Out

You are allowed to eat at restaurants.

You're allowed to order pizza.

You're allowed to attend parties.

You're allowed to go on vacation.

You're allowed to eat food someone else cooked without interrogating them about the oil.

A healthy eating pattern needs room for life.

If you eat out frequently and want more balance, you can use the same basic principles.

Is there protein?

Is there produce?

Is the meal satisfying?

Do I want to add something?

Maybe you order the burger and add a salad.

Maybe you order pizza and have vegetables with it.

Maybe you want the fries.

Eat the fries.

One meal isn't your entire nutritional pattern.

Dessert Belongs in Real Life

I want to say this explicitly.

You can eat dessert and care about nutrition.

Those things aren't mutually exclusive.

Birthday cake isn't a nutritional emergency.

Ice cream doesn't erase the vegetables you ate earlier.

A cookie doesn't require compensation tomorrow.

Food exists for nourishment, but food also exists in our celebrations and relationships.

If you're eating dessert because you genuinely want it, enjoy it.

Sit down.

Taste it.

Stop assigning morality to it.

It's cake.

It has no idea whether you've been good today.

😂

The 80/20 Rule?

You've probably heard some version of:

Eat healthy 80 percent of the time and whatever you want 20 percent of the time.

I understand the intention.

But even that can accidentally create two categories:

Good food.

Bad food.

I prefer thinking about your overall pattern.

What does your eating look like across days and weeks?

Are you regularly getting:

• adequate protein?

• fruits and vegetables?

• fiber rich foods?

• healthy sources of fat?

• carbohydrates that provide energy and nutrients?

• enough food?

• adequate fluids?

And is there room for foods you simply enjoy?

That's a much more sustainable question than whether today's cookie belongs in your 20 percent.

Supplements Are Supplements

The clue is literally in the name.

Supplement.

They're intended to supplement something.

They can be incredibly important when someone has a diagnosed deficiency, increased nutritional needs or a medical reason for taking one.

But they aren't automatically a substitute for food.

And more isn't always better.

Before taking high dose vitamins or minerals, especially if you take medications or have medical conditions, talk with an appropriate healthcare professional.

I know the supplement aisle makes everything look harmless.

Pretty bottle.

Green leaves.

Words like natural, detox, immunity and vitality.

Your liver doesn't care how pretty the label is.

😂

Don't Forget Food Safety

Nutrition isn't only about nutrients.

Food also needs to be handled safely.

Wash your hands.

Cook foods to appropriate temperatures.

Refrigerate perishable foods promptly.

Pay attention to expiration and food safety guidance.

Avoid cross contamination.

This becomes particularly important for pregnant people, older adults, young children and people with weakened immune systems.

Eating nutrient dense food doesn't help much if it gives you food poisoning.

When "Healthy Eating" Becomes Unhealthy

I really want this included.

There is a point where trying to eat perfectly can begin harming your relationship with food.

If you become terrified of entire food groups, avoid social situations because of food, feel intense guilt after eating, chronically restrict food, binge, purge, compulsively exercise to compensate for eating, or spend a huge portion of your mental energy thinking about food and your body, that's worth taking seriously.

Health isn't supposed to make your world smaller.

Nutrition is supposed to support your life.

If eating has become frightening, obsessive or distressing, please reach out to an appropriate healthcare professional.

So What Does Eating Well Actually Look Like?

Honestly?

It often looks incredibly ordinary.

Eggs and toast.

Yogurt and berries.

A turkey sandwich.

Leftovers.

Chicken and rice.

Tacos.

Pasta.

Fruit.

Vegetables.

Pizza night.

A salad.

A rotisserie chicken because nobody has the energy to cook.

A birthday cake.

A protein shake in the car because today is chaos.

Soup when you're sick.

Popcorn during a movie.

A beautiful dinner at a restaurant.

Peanut butter toast at 10 p.m. because you realized you didn't eat enough dinner.

Health doesn't live in one meal.

It lives in patterns.

And those patterns need to fit inside an actual human life.

The One Small Yes

This week, don't overhaul your kitchen.

Don't throw food away.

Don't announce that you're starting a new diet Monday.

Choose one meal you eat regularly.

Maybe breakfast.

Maybe lunch.

Maybe dinner.

Look at it and ask:

Where's my protein?

Where's my carbohydrate?

Where's my fiber or produce?

Is there some fat?

Is this enough food for me?

Then choose one thing to add.

Maybe berries go into your yogurt.

Maybe chicken goes onto your salad.

Maybe vegetables go beside your pasta.

Maybe peanut butter goes onto your toast.

Maybe lunch becomes actual lunch instead of coffee.

😂

One addition.

One small yes.

Then see how you feel.

From Surviving to Thriving

The older I get and the more I learn about health, the less interested I become in perfection.

I don't want to spend my life calculating every bite.

I don't want food to be another place where we feel like we're failing.

And I definitely don't want my daughters growing up believing their worth can somehow be measured by what they ate that day.

I want food to support our lives.

I want us to understand enough about nutrition that we can make informed choices without becoming afraid of eating.

I want us to know why protein matters.

Why fiber matters.

Why fruits and vegetables matter.

Why carbohydrates aren't the enemy.

Why fat isn't the enemy.

Why hydration matters.

Why deficiencies matter.

Why excess matters.

And why birthday cake still gets to exist.

Because health isn't created by one perfect meal.

It's created through thousands of ordinary choices made over time.

Some will be incredibly nutritious.

Some will be chosen because they're convenient.

Some will be chosen because they're affordable.

Some will be chosen because you're celebrating.

Some will be chosen because it's the only thing your child will eat tonight.

And some will be chosen simply because they taste really, really good.

That's real life.

The goal isn't to eat perfectly.

The goal is to understand your body well enough to nourish it most of the time while still leaving plenty of room to actually live in it.

And that brings us to the final part of Nutrition.

We've spent four parts learning about food.

Now it's time to learn about your food.

In Part Five, I'm giving you a printable Nutrition Reset.

No calorie counting.

No weighing food.

No good food versus bad food.

We're going to look at your meals, hydration, hunger, energy, cravings and patterns for one week.

Then you get to decide what your body may need more of.

Not what you need to punish yourself by taking away.

One small yes at a time.