Do you remember ever learning about the Canadian Food Guide? Or the ‘My plate’ method?
Way back in elementary school, this is the way we were traditionally taught to make nourishing meals.
Now, it seems as though everyone is a nutritional expert. (In fact, did you know that in Ontario, anyone can call themselves a ‘nutritionist”? It is not a protected title. A dietitian, however, requires certain qualifications and studying).
It only takes a few minutes to find that there are plausibly several different approaches to ‘healthy eating’. There are more than a dozen – more! – ‘diets’ or nutrition plans out there. And – it follows certain trends. Years ago, the low carb diet was popular. Now, a high protein diet is trendy. Some people swear by intermittent fasting; others will say that veganism is the key to health and longevity.
With so many opinions, what does one do? How do we actually eat for our bodies, brains, and health?
It is a loaded question, that’s for certain. It should come as no shocker when I say this with full confidence: there is no miracle diet. There is no 100% certain way to eat each day to ensure that you will be always 100% ‘perfect’.
Why? First, everyone has different needs. Some may have certain health conditions that require different calories, nutrients, and foods. For example, people with diabetes do not necessarily have to eliminate sugar, but they tend to do better when they space it out and pair carbs with protein (and most of us do, too!). Some people with kidney disease actually need to limit the protein they eat.
Secondly, we all go through different stages in our lives. When we are growing as children and teens, we tend to need more calories in general; elderly people need more protein because they loses muscle mass. Pregnant women in the second and third trimesters need more calories to feed the growing baby, as well as themselves.
Are there certain guidelines, in general, that we can follow? Certainly! But is is not a prescription. No one – let me repeat – not even the most fancy calculator or machine – can tell you how many calories you need each day. The body runs its own systems each day – one day you may be more active and naturally need more fuel (ex. Carbs, fats, and protein) than another day.
And – yes, it is perfectly normal to have days when you simply crave sugars or carbs. Society has labelled foods as ‘good’ and ‘bad’. The only ‘bad’ food, in my opinion, is one that is full of pesticides, chemicals, and absolutely zero nutrition. And no, this does not include sweets or salty foods. Under most circumstances, barring any medical conditions, a treat once-in-a while can be nourishment to your soul and body and mind. It can give you a boost, a mental reward, a social connection.
Obviously we don’t want to only eat sweets, fried foods – or even veggies alone. Our body depends on a variety of food sources to obtain the building blocks it needs. This means carbs for energy (the brain depends on glucose as its primary source of energy); protein for muscle; and fats for hormones and vitamin absorption.
A restrictive mindset can only go so far. Once we restrict or eliminate foods as a whole – unless guided under medical advice – our brains sense danger. We begin polarizing foods, as though we are not allowed to eat certain things; as though certain foods (ex. Chips, sweets, etc) are ‘bad’. But remember – they are not bad. They just need to be eaten in the context of an overall ‘balanced’ diet.
Food is not your enemy. It is also not your best friend. Food is the source of energy, nourishment, comfort, and fuel that you compassionately give to your body. Your body and your mind are your homes; what you give it, it uses to keep your systems functioning in sync and unison.
So the next time you decide to follow advice about what to eat and what to avoid, stop yourself and ask:
- Who is giving this advice?
- b) what evidence supports ore refutes it?
- Is this general advice, or advice given to certain populations?
- It is in line with how I need to fuel my body, my mind, and my health?
- Why am I choosing to listen to this? Is it helping my mindset or harming my mindset?
Because food was never made to be complicated. When you properly and adequately nourish your body, you properly nourish your mind, your soul, and your life.
Dr. Marina Malak, MD, CCFP, BSc. N
