The Middle Way

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Michael Pollan, author of Omnivore’s Dilemma, observed, “Humans are the only species that need to be taught how to eat.” It is an insightful, humbling, and valid statement.

With fad diets, fast food, and extreme eating behaviors seemingly becoming the norm, it is apparent that as a society we have strayed off the course with nutrition. The status quo is to dissect, quantify, and overanalyze the eating experience, when ideally; cooking, eating, and sharing meals should be effortless and inherent in our consciousness.

Be wary of extremes with regards to nutrition. Instead of calculating your daily caloric needs, try eating balanced, moderate meals throughout the day. Instead of saving your largest meal for dinner, try eating a smaller meal in the evening. If you have lost touch with your satiety signals (hunger versus fullness), get back in touch by eliminating distractions while you eat (i.e. electronic devices) and enjoy mindfulness during your eating experience.

A simple method in recognizing a nutritious meal is to keep in mind the following:

  1. Adequacy of nutrients: does the meal represent enough of each food group?
  2. Balance of nutrients: is there a balance of the food groups? Think proportion.  The answer to this question alone would negate many of the fad diets.
  3. Calorie Control: If weight maintenance is the goal, consume enough food to meet your needs (by listening to your satiety signals) without overindulging in food that would lead to weight gain.
  4. Moderation: do not eat any particular food in excess.
  5. Variety: enjoy a wide selection of foods. On average, Americans eat about twenty different foods.  Monotony in food intake can lead to both nutrient deficiencies and toxicities.  Add naturally colorful foods to your plate, such as fruits and vegetables. Try a new food each week.

Planning, cooking, and sharing nutritious meals can add joy to your life.  There is no question that eating a meal made with care feels much more satisfying than a meal that came from window in a paper bag. Food is our sustenance; we truly are what we eat.

Next time I will offer recipes that are wholesome and easy to prepare.

Source: Sizer and Whitney. (2011). Nutrition: Concepts and Controversies, 12th Edition. Wadsworth, Cengage Learning.

Photo: James Davlin