Try scheduling a Zoom meal with pals or household when you reminisce on the great occasions. Recreate your favourite childhood meals to deliver again fond reminiscences and a pleasurable consuming expertise. Or for selection and comforting nostalgia, incorporate recipes and components out of your tradition into your meals.” —Ayana Habtemariam, M.S.W., R.D.N., L.D.N., vitamin therapist and licensed intuitive consuming counselor
Describe your meals in methods apart from “healthy” and “unhealthy.”
“Get creative with how you describe or think about your food. Typically, we’re used to thinking about food in organized categories like healthy or unhealthy, good or bad. But these labels can promote either an all-or-nothing pattern (where you think you shouldn’t have certain foods if they aren’t considered healthy or good) or a cycle of guilt and shame if you enjoy foods you consider less nourishing.
Instead, I encourage you to get as creative as you can with how you describe your food. Make a list of as many descriptive words (spicy, savory, crunchy, melty, etc.) as you can. This can point you toward your true food preferences versus the food rules you absorbed from diet culture.” —Cara Harbstreet, M.S. R.D. L.D.
Speed up your cooking.
“Maximizing your time in the kitchen is so important, especially as we all are navigating uncharted waters. Using basic items like triple-washed and bagged greens or pre-chopped veggies cuts prep time in half. And brands like Brooklyn Delhi or Saffron Road have incredibly flavorful simmer sauces that bring life to any dish in under five minutes. A close friend just brought me some of the Brooklyn Dehli achar sauces, and I am a new convert—and the ingredient list is amazing.” —Maya Feller, M.S., R.D., C.D.N. of Brooklyn-based Maya Feller Nutrition, Good Morning America vitamin knowledgeable, and writer of The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life
Try aware consuming, even when only for a single chunk.
“Practicing mindful eating can help us reclaim some of the joy of eating, and allows us to discover our actual food preferences. Mindful eating is turning attention to the senses—the sight, smell, feel, and taste of a food. To eat mindfully means we take the time to really experience the foods we eat.
I always recommend people start small, with just one mindful bite! So…to start, take a few deep breaths as you prepare to really taste your food. Take a moment to notice the color, the smell, the texture, and just take one bite. Take your time letting it sit on your tongue, chewing slowly, allowing your taste buds to take it all in. That’s all you need to do. You might notice that the food tastes different when you actually allow yourself to taste it.” —Erica Leon, M.S., R.D.N., C.D.N., vitamin therapist and licensed consuming dysfunction registered dietitian
Add extra fiber to your food plan.
“Fiber is integral to gut health. Not only is fiber responsible for keeping you regular, but it’s also integral to helping your body colonize its good gut bacteria. Adding fiber-rich foods to your daily routine can be quite simple. Try an ancient grain like bulgur (which has almost 30% of the D.V. for fiber) or barley.” —Maya Feller, M.S., R.D., C.D.N.
Don’t fear a lot about “eating the rainbow.”
“We often feel like we need to make our plates super colorful by adding veggies, but so many veggies aren’t necessarily colorful. I think it’s time to rethink that. Even if your plate is super monotone, don’t worry—add the veggie that goes with the dish and will complement it. For example, I grew up eating Dominican meals, where we have a lot of root veggies such as yuca, yautia, and malanga. Not colorful at all, but loaded with nutrition. If you can, try new and different veggies, regardless of color.” —Dalina Soto M.A., R.D., L.D.N., bilingual dietitian and founding father of Nutritiously Yours and Your Latina Nutrition
Go for extra common ol’ veggies over stylish “superfoods.”
“If you just do one thing, add more vegetables. Just regular vegetables. The majority of Americans don’t meet the recommended daily intake for vegetables. And while it’s fun to explore superfood powders and special drinks for better health, simply adding an extra cup of an everyday vegetable like roasted broccoli to dinner can help move the needle in a positive direction.” —Marisa Moore, M.B.A., R.D.N., L.D., culinary and integrative dietitian
Skip the “healthy version” and eat the meals you’re really craving.
“There is no need to compromise your taste buds with ‘alternative’ foods because we are told these are healthier—chickpea cookie dough, cauliflower anything, black bean brownies. When we are told we can’t have the real thing or feel that we have to ‘healthify’ everything, we then tend to think about those eliminated foods solely and think that we’re obsessed with or addicted to food. Instead, give yourself permission to eat the foods you like, including the foods you crave.” —Shana Minei Spence, M.S., R.D.N., C.D.N.
Seek out phytonutrients. (Ya know, crops!)
“Phytonutrients are chemical compounds produced by plants, and are known to be beneficial to humans because they include antioxidants, which help protect the body from free radical damage. Fruits like blueberries are an excellent source of phytonutrients—blueberries contain anthocyanins and flavanols, which have been heavily researched for their cardioprotective capabilities. They can be enjoyed fresh or frozen and added to both sweet and savory meals. Or spice up your meals with garlic and onions. When stored properly, they have a long shelf life.” —Maya Feller, M.S., R.D., C.D.N.
Eat while you’re hungry.
“Your body is not on a timer. Eat when you are hungry. I’ve heard of some people being hungry mid-morning, but thinking that they shouldn’t eat because it’s not officially lunchtime. If you are hungry at 11 a.m., know that it’s okay to eat. Our bodies and their needs change daily (due to hormones, movement, activity, etc.). So just because you ate at 1 p.m. yesterday does not mean there is anything wrong with you if you need food earlier today. We are not robots or machines that go off of an autopilot, we are indeed human.” —Shana Minei Spence, M.S., R.D.N., C.D.N.
Batch prep grains and veggies, then combine and match them all through the week.
“This is a practical tip that makes it easy to build meals throughout the week without repeating the same recipe five times. Cook rice or quinoa and roast vegetables in bulk so you can easily add your favorite protein for a quick lunch or dinner bowl during the week. Mix and match to keep it interesting—toss the roasted vegetables onto pizza one night and serve alongside salmon the next. I also like to boil a batch of eggs at the beginning of the week to use for snacks and breakfast throughout the week.” —Marisa Moore, M.B.A. R.D.N. L.D.
Create some new meals traditions for your self.
“Food is strongly tied to memories and experiences, but when our eating habits have been strongly driven by diets or dieting, we tend to lose those traditions. Think back to some of your positive memories with food and see if you can either recreate them or replicate them in new traditions. This might be as simple as selecting a new recipe once a week to developing an entirely new way of celebrating major holidays. This can be an empowering and fulfilling way to celebrate food beyond its nutrition capacity and create a new food culture that doesn’t involve dieting or restriction.” —Cara Harbstreet, M.S. R.D. L.D.
Add recent herbs to principally all the things.
“The oils naturally present in fresh herbs like basil, parsley, and oregano add lots of flavor. Two tablespoons of fresh basil deliver about 25% of the Vitamin K you need in a day. And fresh parsley is not just a garnish—it’s a great source of vitamins A and C and an excellent source of Vitamin K. (Over 75% of the D.V. in one tablespoon!) Add fresh herbs generously to salads, make herbed vinaigrette to drizzle on fish, or add them to water.” —Marisa Moore, M.B.A., R.D.N., L.D.
Keep components for go-to pantry meals in stock.
“Keep ingredients on hand for a couple of tasty and nutritious pantry meals. That way, on days you don’t have a chance to go to the grocery store or don’t feel like cooking anything complicated, you’ve still got options. My favorite is pasta tossed with canned chickpeas and frozen spinach sautéed with lots of onion, garlic, and chili flakes.” —Rachael Hartley, R.D.
Delete or mute your food tracking apps.
“This is one of the simplest yet most challenging tips. We can grow reliant on apps to guide eating decisions, but that creates a false sense of safety. That’s why it can feel so precarious to consider deleting them. This is one of the most important steps to reconnecting with hunger and fullness and learning to trust your body.” —Cara Harbstreet, M.S., R.D., L.D.
Eat whichever meals whenever you darn well please.
“Lose the labels. Ever notice how easily we categorize food into ‘breakfast/lunch/dinner’? This line of thinking can hold you back. A part of you is saying an ‘I can’t…’ story, like ‘I can’t eat this for breakfast.’ Some of my favorite breakfasts look more like lunch—a piece of hearty toast with mayo, tomato, basil, salt and pepper, for example. Likewise, cheesy eggs wrapped in a tortilla with any veggie I have on hand is a fast dinner go-to for me. Then I’ll add in sides of fruit or my favorite bowl of cereal or dessert, depending on my cravings.” —Rebecca Scritchfield, R.D.N., author of Body Kindness
Roast frozen veggies for a simple, scrumptious aspect.
“I love frozen veggies. They can be super affordable and last a while in the freezer. My fave thing to do is to load up on frozen brussels sprouts, green beans, broccoli, peas, and carrots, and just throw them into dishes to add flavor and texture. The air fryer is my favorite kitchen gadget, so I roast a lot of these veggies in there tossed in olive oil, garlic salt, and Parmesan cheese. Or you can roast them in the oven until golden brown. Such a crowd-pleaser and super quick to make. ” —Dalina Soto M.A., R.D., L.D.N.
Meal prep repeatedly, however strive not to stress about it.
“Have a dependable meal prep routine to keep away from overthinking, which might lead to a downward spiral of unhelpful stress and anxiousness round consuming. And be versatile in what you take into account a ‘good enough’ meal prep effort, given your time and money resources. For instance, I strive to set a 30-minute timer on Friday nights and have a notepad on the prepared. I open up my fridge and freezer, toss the moldy stuff to compost, rapidly prep any recent vegetable that could be on its final leg (normally by sautéeing, roasting, or making a fast base for chili or soup), and chop up any fruit to freeze and use later with baked oatmeal or smoothies.