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When a new year arrives, you will notice that many people want to improve their health, especially their fitness routine and diet. However, many don't know where to start when putting together a healthy diet. Unfortunately, studies show that black women exhibit health disparities compared to other ethnic groups, such as obesity and a lack of a balanced diet. Compared to other ethnic groups, Black Americans have been shown to have higher intakes of cholesterol, total and saturated fat, and sodium, and lower intakes of fiber, fruits, vegetables, and whole grains.
Many patients of Maya Feller (registered dietitian nutritionist) have struggled with tangible ways to find balance in their diets. They range from total limitation to a feeling of loss of control. She believes cravings are natural, so finding productive ways not to fear them can help. It is possible to get what you desire and then move on. We spoke with several other Black women nutritionists and dietitians about how to deal with unhealthy cravings and how to balance a healthier diet for the new year and beyond.
Dr. Kera Nyemb-Diop, The Black Nutritionist, on tackling cravings:When it comes to dealing with unhealthy cravings, it's essential to move away from the all-or-nothing mentality and become more mindful about food. Think of cravings as your body's way of communicating with you and signaling potential needs that may require attention.
Physical causes: Cravings can arise from various physical and mental factors. Physical causes include imbalances in hunger hormones such as leptin and ghrelin, pregnancy, premenstrual syndrome (PMS), lack of sleep, nutrient-poor diets, poor hydration, gut flora, physical activity and the frequency with which you consume craved foods.
Spiritual causes: Stress, mood and eating context significantly cause cravings. Your brain often associates a specific food with a certain context, which leads to food cravings in similar situations. Building a healthy relationship with food means recognizing its multi-faceted role - it's not just about fuel, macronutrients and energy, but also about emotional connection, pleasure and satisfaction.
To improve your relationship with food, strive for emotional equality in your food choices. Avoid shame or judgment about what you eat, whether it's donuts or broccoli. Remember, your food choices do not determine your worth.
Moreover, it is crucial that you give yourself unconditional permission to eat. Deprivation can increase cravings, leading to overeating. Addressing basic needs such as adequate sleep, hydration, and consistent eating patterns can significantly reduce the intensity of cravings. In many cases, cravings are your body's way of signaling unmet needs, so it's paramount to pay attention to these basic things.
Ask yourself: Did you get enough sleep (7 to 8 hours)? Do you drink enough water? Do you eat consistently? Focusing on these basic principles can be a powerful first step in effectively managing cravings.
When treating yourself while eating a balanced diet, it's crucial to recognize that pleasure and healthy eating can coexist. People are more likely to make better food choices when they enjoy them.
Timing plays a role in optimizing your meals for both pleasure and health. An effective strategy is to be mindful of the timing of your treats, especially after a meal. This enhances the sensory experience and helps stabilize blood sugar levels. The principle here is to combine carbohydrates with protein, fat and fiber to slow the absorption of carbohydrates into the bloodstream, resulting in lower blood sugar levels after meals.
The order in which you consume your food can also affect your overall satisfaction and health. Starting with vegetables, followed by proteins and fats, and saving starches and sugars for last can help ensure a balanced and satisfying meal.
It is essential to note that while timing is a factor, its importance must be kept in perspective. In the context of weight management, total daily calorie and macronutrient intake is more important than meal frequency. No matter how well you plan your meals, achieving a calorie deficit remains fundamental if you're pursuing fat loss.
Remember that finding a balance that works for you, both in terms of pleasure and nutritional value, is crucial to maintaining a healthy and enjoyable approach to eating.
Defining a healthy diet involves maintaining a well-balanced intake of different nutritional components. Essential elements include whole grains, fruits, vegetables, protein sources, dairy, nuts and beans. However, it goes beyond just what we eat; Having a healthy relationship with food is just as crucial.
Balance: A healthy diet is characterized by a thoughtful combination of whole grains, fruits, vegetables, protein foods, dairy, nuts and beans. The pursuit of variety ensures a varied range of nutrients that contribute to overall well-being.
Mindful eating: It is imperative not to overlook our relationship with food. Exhibiting disordered behaviors, such as obsessive calorie counting, strict meal timing, or extreme detoxes, can be normalized in the wellness space. Instead, it is essential to look at food beyond its nutritional components - recognizing its impact on physical health, mental wellbeing, emotions and socio-cultural aspects.
Use nutritional information as a tool: Understanding nutritional information is valuable, not a weapon. It allows individuals to make informed choices without rigid rules. Such rules can increase cravings and lead to a negative relationship with food.
Rejecting Perfection: Society sometimes idealizes those who meticulously track calories, nutrients, and macros, but it's crucial to recognize that perfection in eating is unattainable and can contribute to increased anxiety about food choice.
Controlling eating without stiffness: We can all control our eating without too strict rules. The emphasis should be on a balanced, flexible approach that meets individual preferences and needs.
Awareness of fear: Individuals who are overly obsessed with food may experience increased anxiety about food choices and develop a negative relationship with food. Recognizing and addressing this fear is a crucial step toward a healthier approach to nutrition.
In summary, a healthy diet is not just about the food we consume, but also about promoting a positive and conscious relationship with what we eat.
Aja Gyimah on food selection:All foods are fine in moderation, including foods that are higher in sugar/processed/fat. It's important to honor your cravings and develop strategies to avoid replacing healthier foods with less healthy options. I encourage my clients to eat a balanced meal with lots of vegetables every day. As long as they successfully meet this criterion, the diet will leave room for them to eat these foods (if they still have room in their stomach). By focusing on adding healthier foods to their diet at mealtime, it's easier to say no to cravings.
When should you treat yourself while trying to balance a healthier diet?I work with my clients to consistently meet their goals Monday through Friday, leaving the weekends for the weekend. Knowing they're achieving their goals during the week helps take the pressure off when they crave something sweet on the weekend.
What is a healthy diet?The daily meals consist of many vegetables and a generous portion of proteins. Half of your plate should consist of vegetables, while a quarter of the plate should have a protein source. Leave the remaining quarter for complex carbohydrates. Apart from this, there is still some room left for protein-rich snacks, lots of fruit and fun things like ice cream, sweets and fried foods.
