When it comes to crafting a way of eating that works for you, one golden truth stands tall: there is no universal “best” pattern. Everyone’s nutritional needs are as unique as their fingerprint; influenced by genetics, personal goals, activity levels, age and even cultural background. Therefore, the quest for the perfect plan is not about following rigid rules but rather about embracing a personalised approach that reflects your reality and aspirations.
Your food choices should align with your lifestyle and goals, whether they involve weight loss, improving athletic performance, or simply feeling healthier and more energized. For instance, an active individual may need a higher proportion of carbohydrates to fuel their workouts, while someone focusing on muscle building might prioritise protein. Similarly, age plays a key role; younger people tend to have higher caloric needs, while older adults may require diets rich in nutrients that support bone and heart health.
Silver bullet
What works for one person may not work for another. Instead of searching for a silver bullet, focus on identifying what feels sustainable and nourishing for you. Simple, not easy. Honest introspection, curiosity, intrinsic motivation and discipline are required. People are far more likely to succeed at adopting and maintaining healthy eating habits when they have support - whether from a health coach, family, or community - compared to doing it solo.
While dietary preferences diverge widely, most health advocates can agree on what not to eat. Ultra-processed foods, sugar-sweetened beverages and items laden with artificial additives are almost universally recognised as detrimental to health. These foods are not only high in calories and provide little nutritional value but often contribute to long-term health conditions like obesity, diabetes and cardiovascular disease.
Here are a few examples of foods that deserve a mindful pass:
• Processed snack foods: Chips, packaged pastries and other convenience snacks are often high in trans fats, sugar, sodium and artificial flavorings.
• Sugar-sweetened beverages: Soda, energy drinks and sweetened teas and coffees flood the body with sugar while offering minimal sustenance.
• Refined grains: White bread, pasta and rice lack the fiber that whole grains provide, leading to rapid spikes in blood sugar.
By saying “NO” to these items, you pave the way for healthier alternatives.
Making it easier
Navigating food choices does not have to be overwhelming or restrictive. Here are some practical tips:
1. Plan Ahead - Prepare meals and snacks in advance to avoid impulsive decisions at mealtime. Keep healthy staples like fruits, nuts and unflavored, full or low-fat yogurt readily available for quick grabs. If you are dining out, preview the menu and decide what you are going to order before you arrive and stick with your decision.
2. Practice the 80/20 Rule - Allow yourself the occasional indulgence while committing to making nutritious choices most of the time. This balance prevents feelings of deprivation and promotes sustainability. If you want to enjoy dessert, have it after a satiating, nourishing meal - not for breakfast.
3. Eat Whole, Real Foods - Choose minimally processed, quality ingredients like fresh vegetables, lean proteins, whole grains and healthy fats. Elevate the flavour with herbs and spices. These foods not only keep you satisfied but also ensure your body receives essential nutrients.
4. Stay Hydrated All Day - Hunger and thirst signals can get crossed. You may feel hungry when you are mildly dehydrated. Drink water before reaching for a snack and wait 10-15 minutes to see if you are truly hungry. Also, drinking water before a meal creates a sense of fullness by expanding the stomach’s volume, which triggers stretch receptors that tell your brain that you have had enough.
5. Read Labels - Educate yourself about the contents of packaged foods. Look for hidden sugars, fillers and excess sodium and familiarise yourself with ingredient lists to make informed decisions. If you see an ingredient that you would not have in your pantry, put it back on the store shelf.
Finding your best eating pattern is a journey, not a destination. It is a process rooted in self-awareness and experimentation, guided by your goals and grounded in flexibility. By focusing on what your body truly needs and avoiding the food that harms it, you can develop habits that nourish both your physical and mental well-being.
Remember, mindful eating is not about perfection, it is about progress. Small, intentional choices can lead to profound changes over time, all while empowering you to take control of your health in a way that makes you Wellthwise.
Libby Heath recently became the first Mayo Clinic certified wellness coach in Asia. She shares her insights and advice through her column ‘Wellthwise’ here in The Phuket News. Please note that if you have a condition that requires medical treatment, consult your doctor. Contact Libby at: BeWellthwise@gmail.com.