My Go-To Nutrition Tips for Everyday Health
A common concern I hear from clients is: “I’ve studied so many nutrition approaches—and I am still so confused about what to eat!” With the overwhelming and often contradictory advice out there, it’s easy to feel stuck.
That’s why I’ve put together a list of five core principles of gentle nutrition—approachable, sustainable strategies I often recommend to help clients build an enjoyable relationship with food.
1. Start by prioritizing consistency and adequacy at meals.
Plan for three meals daily, starting with breakfast (even something very small will do, if you’re not a breakfast person) + 2-3 snacks per day.
Aim for no more than 3-3.5 hours between a meal or snack.
Eat these meals at similar times daily, so your body knows roughly what to expect and when.
This helps regulate hunger cues and supports energy levels
It’s very cool how it your body will work with you from here!
2. Focus on macronutrients at meals.
Aim to include carbs, protein, and fats in your main meals. For breakfast and snacks, including two of these three can feel more manageable.
Add fruits, veggies, or whole grains when you can to boost fiber and micronutrient intake—great for long-term health. If your diet is low in fiber, increasing this nutrient will likely make a meaningful difference.
3. Consider HOW you eat, when you eat.
Are you able to take a full belly breath before a meal when you think of it? Taking a mindful moment before meals can be helpful to transitioning your body into “rest and digest” mode.
Making a point to tune into and enjoy even one or two bites with intention can go a long way toward increased satisfaction with meals and snacks.
4. Include meals and snacks that exist primarily for pleasure.
For many, this looks like fast food or fast casual food a few times weekly, and dessert or a sweet snack daily.
This is perhaps the most important tip of them all. This is what makes eating healthfully the majority of the time, *sustainable!*
❤️ Remember: Enjoying food is not a failure—it’s a vital part of well-being and an ode to our humanity. Machines don’t need food for reasons other than function; humans do.
5. Set gentle, doable goals.
Once you’ve achieved a consistent eating pattern, aim for one fruit or veggie a day on average, or 5–10 minutes of movement a few times per week.
This is especially important when it comes to exercise. Don’t trick yourself into exercise! Take a mindful and gentle approach to build trust in yourself (vs. deciding to actually exercise for longer than your intended timeframe once you’ve started – this can backfire in the long run). Again, this is in service of *sustainability* in a movement practice over time.
Nutrition doesn’t have to be all-or-nothing. If you find yourself existing on ‘either side of the spectrum,’ my hope is the above tips will offer some guidance to bring your nutrition habits ‘closer to the middle.’
* this information is not a substitute for medical advice, personal health evaluation, or professional recommendation. It should not be used in the treatment of medical conditions. It also will not apply to all populations, so please take and leave what fits and doesn’t for you.*