Food Inclusion Rather Than Exclusion
All too often as I learn prospective clients’ stories, they often share that they have cut out certain food groups in hopes of solving their nutrition dilemma. The majority of the time I can easily guess that those food groups at the top are dairy and gluten. With a quick Google search for anything that ails you, I see these foods touted as the enemy. But how is that possible when any dietitian worth their extensive science- and evidence-based education would tell you the exact opposite?
So, this month, we delve into the topic of how and why these foods have come to be demonized. I'm not going to provide a long list of studies proving the value of these foods, but instead, I want to help you to think logically about this. Many people come to me with the goal of losing weight, improving their health, and/or attempting to feel better. When people state that they have cut out these food groups, but still haven't achieved their goals, we have to talk about why.
Let’s simply start with the concept of weight loss. At the end of the day, being in a calorie deficit is the only way to lose “weight.” Depending on how much of a calorie deficit one is in will determine how quickly the scale moves, how they feel during this time, along with dictating if this eating approach can be sustained for the long haul. Too quick of a weight loss and people will lose water and muscle mass, along with some fat loss. Too slow of a weight loss and people will get frustrated and bail. Both are hugely problematic.
When I challenge clients to take an honest inventory of their food intake prior to their “aha” moment, they tend to underreport the amount of salt, sugar, and saturated fat that is part of their daily intake. It is hard for people to admit that a large portion of their food choices look nothing like the original package it grew in. While I understand it's easy to blame the food industry for these salty, sweet, crunchy, easily available and cheap food sources, usually containing dairy and gluten, we actually have to “own” our overwhelming desire to consume them in excess.
March Challenge: Take inventory of the food choices that got you here in the first place. It is likely that there were considerable amounts of highly processed foods in the mix versus substantial quantities of minimally processed fruits, vegetables, whole grains, nuts, seeds, nonfat/low fat dairy, soy products, along with small portions of fish, seafood, skinless poultry, and lean cuts of red meat (beef and pork).
While I understand that convenience and instantaneous gratification are often what dictate our food choices, we have to consider the ramifications, not only for our own futures, but that of the people that we love. Consider if you turn your coffee into a milkshake with whole milk and tons of sweetener; do you get a large sugar-sweetened beverage with your burger and fries?; does your pizza have extra cheese topped with pepperoni?
If you are consuming dairy and gluten in this manner, I, too, would tell you to stop. But instead, I challenge you to choose a latte with soy beverage or nonfat milk with minimal sweetener or none; to order a thin-crust pizza topped with a small amount of cheese and a ton of vegetables; and perhaps, do burger night at home with lean ground meat, open-faced, with oven-baked fries and roasted veggies.
Gina Cousineau, aka Mama G, is a local nutritionist and trained chef. She provides science- and evidence-based nutrition education, along with teaching basic cooking skills, to help her clients embrace a healthy eating pattern to reach weight goals and improved health. You can reach her at MamaG@MamaGsLifestyle.com or 949.842.9975. Grab her FREE Quickstart Guide to Health and Weightless at MamaGsLifestyle.com.