As a Nutritional Therapist, I always try to give my clients realistic, sustainable advice about improving their health through their food choices.
As a busy mother of 3, I know it is not realistic to eat ‘perfectly’ all the time. It is very common, especially for women, to have an all-or-nothing relationship with food, when we are either on a strict, quick-fix diet, depriving ourselves of certain foods, or eating rubbish and feeling guilty about it.
I am a big fan of the 80-20 approach to eating, which is a much more long-term, sustainable. Best of all it’s a guilt-free way to feed yourself and your family well.
Relax the rules around food.
Put simply, it means eating healthy, whole foods 80% of the time, and then allow yourself a treat 20% of the time without feeling guilty about it.
The 80% should include the following:
- Fresh vegetables and fruit – try to eat seasonally and in a rainbow of colours to ensure a variety of flavours and nutrients. Check out the Honestly Healthy Green and Lean plan for lots of amazing salad and vegetable-based meal inspiration
- Wholegrains – unprocessed carbohydrates such as oats, quinoa and brown rice
- Lean protein – eggs, chicken, oily fish, organic meat, beans and pulses
- Good fats – oily fish, nuts and seeds
- Water – aim to drink around 2 litres a day of filtered water, with a squeeze of lemon or some mint and cucumber added if you fancy a bit more flavour
- Limit or avoid alcohol and caffeine
So, what about the 20%?
Some people worry that if you allow yourself to eat treat foods at all, then you will eat too many of them. Here are a few tips to help you stay on track:
- Focus your treat meals on one or two days of the week, perhaps the weekend or a planned special occasion, rather than 20% each day, which can easily slip into more
- As a guide, out of 21 meals in a week, 4-5 of them can contain treat foods, for example, an ice cream or pudding, fish and chips, a takeaway, or a couple of glasses of wine
- Choose your very favourite indulgence, rather than going mad on everything!
- Eat slowly and learn to listen to your body’s hunger or fullness signals
- When you have a treat, try to really enjoy it and eat it without feeling guilty.
Studies have shown that having a balanced, guilt-free relationship with food can reduce the likelihood of emotional eating, and improve the likelihood of weight loss if that is the desired outcome. I say, ‘let them eat cake!’, just not all the time.
To see more about the Honestly Healthy ethos take a look at this article.
1. Adult weight loss diets: metabolic effects and outcomes. (https://www.ncbi.nlm.nih.gov/pubmed/25293593)
2. The 80-20 Diet – Teresa Cutter
3. Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes, perceived behavioural control, intentions and weight-loss. (https://www.ncbi.nlm.nih.gov/pubmed/24275670
4. Perceptions of emotional eating behavior. A qualitative study of college students.(https://www.ncbi.nlm.nih.gov/pubmed/23046706)