Maintaining a healthy diet can be challenging in today’s fast-paced world. However, a balanced and nutritious diet is crucial for your overall well-being. Let’s explore the concept of “eating in moderation” and review tips on striking the right balance for a healthier lifestyle.
Understanding Moderation:
“Eating in moderation” doesn’t mean depriving yourself or having strict dietary rules. Instead, it involves consuming various foods in appropriate portions, avoiding excesses of any particular nutrient, and listening to your body’s hunger and fullness cues.
Eating in moderation can look like:
- Eating when you feel hungry and not forcing yourself to eat
- Stopping once you are full
- Being mindful of portion sizes
- Planning out your meals
- Staying hydrated with water
- Limiting the intake of processed foods and sugars
- Eating at an appropriate pace
Day-to-day Moderation:
A balanced, day-to-day diet can consist of 5 servings of fruits and vegetables, meals high in fiber, and a mix of macronutrients (carbohydrates, proteins, and fats). This helps to maintain steady energy levels throughout the day and supports various bodily functions.
If you’re unsure where to start, find ideas for healthy meals below –
Breakfast
- Oats with milk, fresh fruits, and honey
- Yogurt with granola, sliced fruits, and nuts
- Toast with eggs and avocado or any preferred spread for healthy fats
Snacks
- Fresh fruits
- Whole grain crackers and cheese
- Low-fat yogurt
- Boiled eggs and turkey slices with cheese
- Energy bites with oats, honey, peanut butter, and chocolate chips
Lunch
- Whole grain wraps with vegetables and protein of your choice
- Grilled chicken wraps and salad
- Rice bowls with vegetables and tofu
Dinner
- Baked or grilled fish with roasted potatoes
- Wheat pasta and turkey bites
- Grilled meat with roasted vegetables and a side of brown rice
Dieting shouldn’t be focused on strict rules but on being mindful of moderation and understanding that slip-ups are normal. Contact your provider with any concerns or questions about a specific diet or what may be best for you.
Extreme and strict dieting can be characterized by eating disorders such as Anorexia nervosa, Bulimia, and avoidance. Learn about common eating disorders below.
Anorexia Nervosa – condition in which someone restricts their food intake, eats significantly less than required, and works out excessively to avoid being overweight or looking like it.
Bulimia – eating disorder characterized by frequent binging or overeating followed by either induced vomiting, laxatives, or extreme physical activity to fit a certain body image.
Avoidant or restrictive food intake disorder – characterized by a limited preference for certain foods, which often leads to malnutrition and vitamin deficiencies.
Because these eating disorders are caused by distorted images of the body and unrealistic expectations, they are also characterized as psychiatric and behavioral conditions. If you or someone you know struggles with an eating disorder, connect with Total Behavioral Health today. Our licensed behavioral health specialists can offer talk therapy, and other treatment modalities.
