“Eat this, not that” messaging from diet culture has convinced us that certain foods are good and others are “bad”, but it's not that simple. Just like your overall health is dependent not only on the number of calories or nutrients you consume everyday - sleep, stress, relationships, and more are also significant factors - a single food’s calorie count or nutrition label are not the ultimate determination of health.
I like to think of this process as zooming in and zooming out. Let’s talk about it.
Zoom In.
What makes a food nutritious?
You’ve heard this all before: whole foods, fruits and vegetables, whole grains, lean proteins, and unsaturated fats. A food that is nutritious is minimally processed, has a short ingredient list, and contains vitamins and minerals. Minimally processed foods are the foods man hasn’t significantly modified, and short ingredient lists and adequate amounts of vitamins and minerals are a good reflection of this, which is why I consider these three qualities good indicators of a food’s nutrient density.
I think of this as zooming in because we are looking closely at the nutrient profile of one food, or maybe one meal. Zooming in is important because it brings awareness of a food’s nutrient profile, and feeding ourselves nutrient dense foods is (obviously) key to achieving and maintaining overall health. However, because this one food or one meal isn’t the only thing you consume in a day (nor is it the only activity you engage in through the day), we then need to…
Zoom Out.
What’s the bigger picture?
This is when we consider things like the frequency of this food or meal alongside other foods consumed throughout the day. Maybe you had a delicious, warm cinnamon roll for breakfast. What else did you eat throughout the day? A couple servings of fruits and vegetables? Good. Other important factors that belong in this picture include: exercise routine and frequency, stress levels, quality of sleep, social interactions and relationships, and more.
Zooming out and looking at the bigger picture is important because it gives us a better perspective - one that is exclusive to your life - and that is essential when considering your overall health. You and I can eat the same exact cinnamon roll, but we might eat different foods throughout the rest of the day, engage in different activities, sleep differently, and encounter different stressors. Zooming out reminds us that each day is more than just one particular food or meal we eat.
For example…
Take a night out with friends - one that involves the perfect pizza and maybe a few glasses of wine - let’s say. Zooming in, we see from the nutrient profile that this meal is higher in carbohydrates and saturated fats and lower in proteins, vitamins and minerals. This is valuable information because it indicates the nutritional value of this one meal. Zooming out, we see that the rest of the day included some physical activity, and other meals contained more whole foods, like fruits, vegetables, lean proteins, etc. This is valuable information because it allows us to evaluate the entire day, week, or month, and place this one meal in your individual overall picture alongside those other valuable health indicators (sleep, stress, social relationships, etc.).
For another example…
Two of my favorite things: warm, buttery cinnamon rolls and slow, relaxing Sunday mornings. I zoom in and see that the cinnamon roll contains, of course, butter, refined sugar, and refined flour - all of which are not the most nutrient dense foods. Perhaps I can bump up the nutritional content by subbing some of the all-purpose flour for whole-wheat flour without compromising the desired texture and flavor of the cinnamon rolls. I zoom out and see that this is one cinnamon roll, one “treat”, one small meal in an entire week of eating well-balanced meals comprised of mostly whole foods. I also see that I slept pretty well the night before and made time for some enjoyable exercise throughout the day. Most importantly, I recognize that I am mindfully satisfying a craving with a food I absolutely love, and sharing the experience with a loved one (most of the time).
Zooming in reminded me that a cinnamon roll isn’t a very nutrient-dense food, though it is one of my favorites. Zooming out reminded me that this one cinnamon roll makes up a small portion of my nutrition intake throughout the day, week, month, etc. AND that I’m still engaging in other healthy activities and taking good care of myself through exercise, relationships, sleep, and more.
The practice of zooming and zooming out is - put simply - a mindfulness practice. Begin implementing this in your everyday life to gain a better understanding of balanced nutrition and YOUR personal definition of healthy. Finding your ideal nutrition balance - your healthy - is key in practicing, maintaining and most importantly, enjoying your healthy life to the fullest.
Come back next week for another simple step to put into practice as you continue discovering your balance. ☺️
