Diet wellness isn’t just about eating the right foods to help you lose weight; it’s also about striking the right nutritional balance for your wellbeing so that you eat clean, stay energised and still have room in your life for dessert. With that in mind, we’ve rounded up a few experts and asked for their favourite diet tips.
1. Make Room for Pudding: ‘Ditch the all-or-nothing mentality,’ encourages Cynthia Sass, RD, author of S.A.S.S. Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. ‘Instead of being either perfect or off the rails, aim for a realistic balance. For example, if you’re craving something carb-rich, like a brownie for dessert, omit the starch from your dinner, but keep the veggies and lean protein. Making room for treats while still eating healthfully overall makes a whole lot more sense than yo-yoing between strict dieting and overindulging.’
2. Practise Quality Control: According to Joel Fuhrman, M.D., author of Eat to Live Cookbook, ‘You can have the most incredible combination of seasonings and superb preparation, but if the quality of the ingredients is poor, the dish will miss the mark. The most simple foods are delicious as long as the ingredients are top quality. Don’t skimp on quality or freshness.’
3. Look at the Big Picture: ‘Eating well is about the whole dietary pattern—not one food, nutrient, or ingredient,’ asserts David L. Katz, MD, MPH, director of the Yale University Prevention Research Centre and author of Disease Proof. ‘Instead of focusing on eating one nutrient at a time to protect one component of health at a time, eat foods of high overall nutritional quality as part of a wholesome diet, and you’ll defend against virtually all forms of ill health.’
4. Appreciate Your Indulgences: Daphne Oz, co-host of ABC’s The Chew and author of Relish: An Adventure in Food, Style, and Everyday Fun, enthuses, ‘You only get one chance to live fully, so relish those opportunities to try an amazing dessert, dig in to an unforgettable meal, and enjoy with abandon.’
5. Taste the Rainbow: ‘When you’re making a plate of food, always ask “where’s the colour?” advises Ellie Krieger, RD, Food Network host and author of Weeknight Wonders. ‘In other words, always include a colourful fruit or vegetable in each meal or snack.’
6. Load Up on Leafy Greens: Frank Lipman, MD, founder of Eleven-Eleven Wellness Centre in New York City, recommends, ‘Whether you add a greens powder to your smoothie or have kale or spinach with your dinner, get dark leafy greens into your body daily. They benefit every cell of your body and deliver more nutrients calorie for calorie than just about any other food on the planet.’
7. Eat Fresh Whole Foods: Deepak Chopra, MD, author of What Are You Hungry For? notes, ‘When you look at the whole package of energy, the food you eat should match the story you want to live, which means: as fresh as possible, without dullness, repetition, and routine. As colourful as possible, giving delight to the eyes; food is a rainbow brought down to earth. As cheerful as possible, maximizing moments of happiness and pleasure.’
8. Start Your Day Right: ‘Eat a protein-rich breakfast to refuel your body after a night of rest, satisfy your appetite so you’re less likely to graze later, and prime you to make healthy food choices throughout the rest of your day,’ instructs Joy Bauer, RD, nutrition and health expert on Today.
9. Keep it Real: Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine, warns, ‘The harder it is to tell what a food looked like when it came out of the ground, the more likely that food is highly processed.’
