Eating for Nutrition and Weight Loss
Growing up, I was a small kid with a big appetite. Even at 7 years old, I would order a large foot-long with “all the works”. In college, I worked at a bakery and constantly ate the sweets, my favorite being the pillow cookies. Still, I was a healthy weight, never gaining a pound. This all changed for me when I turned twenty-five; it was as if my metabolism instantly slowed down on my birthday. I was picking up weight quickly and did not like my body’s new shape. Knowing changes had to be made, I started to work out more, but it still wasn’t giving the desired results. This is where I shifted into a diet mindset. I knew I would need to adjust my eating habits and foods to maintain my desired weight and health. The days of daily morning frappes and sub sandwiches for lunch were coming to a close. To eat better and healthier, I focused on these three goals:
Limiting overconsumption and watching calorie intake
Eating less processed foods
Eating well-balanced meals
Less Consumption and Calories
How much is too much? I realized I didn’t need a whole foot-long sandwich plus chips for lunch to be sustained. But this mindset shift took time. Serving sizes weren’t something I considered before, and I often just ate what and how much I liked. Or how much I was given. When you eat on the go, you usually settle for a combo meal advertised for one person, with a tempting option to supersize. I was unaware of how many calories, fats, and sugars were packed in these meals for a long time.
When you are younger and have a faster metabolism, the “ unhealthy stuff” or overeating often doesn’t show. But with age, that metabolism slows down, requiring a change if you wish to look and feel healthy. To adjust to this change, I now eat to refuel myself and provide nutrition my body needs, preventing high blood pressure, cholesterol, and weight gain. Let’s look at what a well-balanced meal looks like and how to get the most nutrition out of your meal.
Eating a Well-Balanced Meal
Nutrients should be the priority for our meals and are achieved through a well-balanced meal. The Nutrition Source, affiliated with Harvard University, suggests that a well-balanced meal comprises the following: vegetables and fruits making up for ½ of your plate, grains representing ¼, protein ¼, and using healthy plant oils in moderation. Start increasing the nutritional value of your morning breakfast with a half bagel and fruit, or get more out your dinners by adding more green vegetables.
I believe Casados are a great example of a well-balanced plate. Casados translates to married man, a typical dish in Central America. This dish comes with rice, beans, salad, a squash hash, and a protein. Whether it’s the Costa Rican or Caribbean version, I love this dish. The meal is often provided with a natural fruit juice, like tamarindo, Jamaica flower(hibiscus), and ginger. So, consider what you are drinking, and try to go for fresh and natural beverages to accompany your meals.
Less Processed, More Natural
Keep in mind that edible does not translate to real. So much of our food is processed, ranging from minimally to ultra-processed. Depending on where you live, ultra-processed food is everywhere, becoming a dominant eating option. For instance, when we walk into a typical grocery store, there are several aisles dedicated to processed foods, while the produce is off to the side, and natural/organic food sections are limited. Another thing to consider is fast food; it is everywhere, making it a convenient option, but not necessarily the healthiest. Studies have linked ultra-processed foods to over 30 health conditions due to the foods’ artificial ingredients, preservatives, additives, and extensive processing. With these foods becoming normalized and easy to access and consume, they are now a part of everyday society, making it harder to stay away from them. This doesn’t mean to stay away from them completely, everything with moderation. However, having a more natural diet is suggested, while occasionally treating yourself to a junk food treat. The goal is to swap out your processed options for natural ones, or make reductions by opting for minimally processed over ultra-processed foods.
I swapped my preferred favorites for healthier options: replacing my chip snack with organic fruit, ordering a salad instead of a burger, and cooking with fresh ingredients at home instead of buying a combo. This can be easier said than done and takes getting used to. Here are some tips to get you started.
Tips and Eating Hacks
Like any significant life change, it takes time to adjust. With food being influenced by the economy, environment, and culture, we must find ways to prioritize our health and life. Meal prepping is one way to have more control over what you eat. This is extremely useful if you find yourself at the drive-thru multiple times a week. However, it does come with pros and cons:
Pros of Meal Prepping:
Saves time in the long term
Reduces spending throughout the week
Cons of Meal Prepping:
Challenging to start and maintain
Meal time can become too predictable
Some TikTok influencers are using restaurant chains as their meal prep source. Depending on the restaurant, these foods range from minimally to moderately processed. This is a major improvement if your current diet consists of ultra-processed foods.
Another great hack is to plan your meals each week: create a menu, collect your major ingredients weekly to ensure its fresh, and eat with intention. While planning your meals, focus on making well-balanced dishes. Remember that everything comes with balance, so make sure you add a small snack or treat to your plan.
Eating Better Makes You Feel Better
When you eat nutrient-rich and natural foods often, you will witness a significant shift. At the root, food creates energy for our bodies. Just like the type of gas your car’s engine uses affects your car’s function, the food we eat affects ours. We can’t expect to get far in life and enjoy ourselves with “crappy” fuel; however, “high-quality” nutrient-rich foods will take us far.
I’ve noticed an incredible shift in my energy, allowing me to focus more, get more active, and feel more energized. I also enjoy planning my meals and creating colorful, well-balanced dishes that provide nutrients. To get started, learn more about clean eating.
