All Foods Fit

 


Imagine craving a chocolate-covered, cream-filled donut, but you stop yourself from having it because you are trying to “eat good”. Instead, you think about it all day and try to distract yourself with food that deep down we know is not going to satisfy that donut craving. Now imagine if you just had that donut, felt satisfied, and were able to move on with your day. Does that sound liberating?

That is exactly what dietitians mean by “all foods fit”. This term refers to an approach of categorizing foods not as good or bad, but as sources of nourishment for your physical and mental wellbeing. The three main pillars to help guide healthy food choices are: variety, balance, and moderation. Here are tips from your dining services dietitian to help achieve your goals:

Increase variety

    ·     Try a new source of protein on your plate. Is chicken your go-to protein? Try switching it up and have beans with rice instead.
    ·     Create a noodle bowl. Change up your toppings and try something new- you only need to have a small portion to try.

Find balance

    ·         Build a plate with half portion vegetables, quarter protein, and quarter grain foods.
    ·         Incorporate one whole grain food at each meal.

Practice moderation

    ·         Take a smaller portion on your plate. After you have finished eating, ask yourself if you want more and go back for seconds if needed. This also reduces food waste!
    ·         Slow down and take your time to eat.

At the end of the day, it is all about finding a balance in the foods you are eating by ensuring variety within each food group as well as listening to your internal hunger cues to practice moderation.

If you have any specific nutrition questions, make sure to email our Registered Dietitian at dining@ualberta.ca with “Ask a Dietitian” in the subject line.

Resources

All foods fit - American Academy of Family Physicians. (n.d.). Retrieved January 13, 2022, from https://www.aafp.org/dam/AAFP/documents/patient_care/fitness/AllFoodsFit.pdf

Making sure that "all foods fit" includes all foods. The Emily Program. (2019, June 27). Retrieved January 13, 2022, from https://www.emilyprogram.com/blog/making-sure-that-all-foods-fit-includesallfoods/#:~:text=The%20term%20%E2%80%9Call%20foods%20fit,disordered%20eating%20beliefs%20and%20practices

Mathieu J. What should you know about mindful and intuitive eating? J Am Diet Assoc. 2009 Dec;109(12):1982-7. doi: 10.1016/j.jada.2009.10.023.

 

 

 

Comments

  1. AnonymousJanuary 27, 2022 at 9:02 AM

    This is awesome thinking ! Looking forward for more blogs ..

    ReplyDelete
  2. MaudMedicalMay 7, 2022 at 5:19 AM

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