Nearly a decade into my career as a private practice dietitian, there could hardly be a better time than now to put virtual pen to paper and express to you some of the broader nutritional philosophies I’ve developed over that time.
Those who have worked with me over the years will be familiar with what I am about to say next, while I would like to believe that potential clients, as well as nutrition students and colleagues will read the paragraphs to come away with some interest.
So here they are presented in no particular order.
Many eating styles can work, but I don’t necessarily advocate them for all.
It is clear to me through both professional experience and rigorous scientific research that, with adequate guidance, many different eating styles can be successfully implemented.
Let’s use the two general examples – veganism and the ketogenic diet – to explore this claim.
These two eating styles are very different and yet in some ways very similar.
They differ inherently because one excludes all products of animal origin and the other, in the vast majority of cases, includes them to a large extent.
They are inherently similar because both are technically “restrictive” in the sense that they both omit several food families and therefore require careful guidance to become optimal.
They are also similar in that I am not explicitly advocating either, even though I have helped many people master both.
I have never told someone they should “go vegan” or “go keto”.
The decisions to arrive at these eating styles are again different, because someone is much more likely to go vegan for ethical, environmental or animal welfare concerns than someone who goes keto – still and if motivations for both could include a desire to be “healthier”.
There are two steps to mastering nutrition from a physical health perspective.
I want to be very careful with this because there is A LOT that goes along with personal food intake that involves a lifetime of experiences, trials and tribulations – not all of them pleasant.
That being said, I am of the belief that there are two basic steps one can take to control one’s diet to enhance one’s physical health.
The first is to understand which food families (Examples of food families are things like fruits, fish, red meat, vegetables, grains, protein sources, nuts, seeds, legumes, dairy, etc.) they are more important to balance and optimize their diet.
I can help with that, by the way.
The answer to this question may be similar for some people, but it can also be very different, particularly for those with specialized health concerns or who follow more curated eating styles – for whatever reason.
The second is to seek variety within each of these food families.
If we recognize that, say, eating vegetables is fundamental to long-term health – then we must also recognize that different varieties of vegetables have different compounds in them.
The eye-healthy nutrients lutein and zeaxanthin are by far the richest in stock in spinach and chard, while lycopene is found primarily in tomatoes.
Oranges and other citrus fruits are the only compounds that contain flavanones, where berries are among the few foods rich in anthocyanins – by the way, both flavanones and anthocyanins are strongly associated with a reduced risk of dementia and cognitive decline later in life.
I have many more examples of this nutritional nuance, but you will have to work with me or explore my writings more deeply if you want to tap into this knowledge.
It can take years to achieve mastery over your diet, or just a few months
There are so many reasons why this is the case, and with all the competing voices and the overwhelming influence of social media it can be harder today than ever for someone to achieve a sense of calm around their direction with food and nutrition.
I always tell my clients that despite the fact that I view my job as a dietitian to condense that timeline through education, strategy, support, and accountability.
While it’s true that short-term goals like lowering your cholesterol or blood sugar for your next blood work or gaining 5 pounds of muscle can be achieved in a relatively short period of time, they can also be achieved without really mastering your personal nutrition.
To me, learning one’s personal nutrition means knowing how to adapt one’s food choices and mindset about food choices to the majority of situations one faces in one’s daily, weekly, monthly, and yearly life.
It is very difficult to quantify this feeling, but some examples of what it means:
1. You feel comfortable eating out at restaurants or family events or on trips
2. Realizing that you can’t eat “perfectly” all the time
3. Don’t be too restrictive
4. Having enough confidence in your path to not be swayed by others
5. Understanding where your nutritional gaps are, knowing how to address them
6. Knowing how different foods affect you and adjust accordingly
7. Wake up with confidence on a daily basis about your food choices
These examples are no small feat, nor are they necessarily definitive or mandatory – but they give a sense of where I’m going here.
The reality is that one’s ability to master one’s personal diet affects both the state of one’s health and the state of one’s confidence in one’s nutritional knowledge and application.
This is exactly why it may only take a few appointments with a very smart client to make a serious impact on their health, while someone who is far from the desired serenity may need much more support and guidance.
There is absolutely nothing wrong with either, in fact it is not much different than how someone who has played a sport for 2 years needs more training than someone who has played a sport for 20.
Of [more than] ok, and almost preferable, to take the path of least resistance
I use the term “path of least resistance” with my clients quite often because despite my endless curiosity about all the nooks and crannies of nutrition science, I appreciate more than most the vast majority of people’s need for effective, economical and enjoyable eating strategies.
I spend as much time as I do understanding nutrition in general in part so that I can distill the science down into a highly digestible way – don’t mind giving myself a pat on the back for that.
Now the concept of “path of least resistance” can mean different things to different people, and it’s my job to help you figure out what it means to you.
Some examples include:
1. Stock the freezer with frozen meals as a plan B or plan A
2. Being comfortable with “breakfast for dinner” and why that can be 100% okay
3.Use packaged nutritional snacks or other products to make life easier
4. Knowing some of the healthiest foods are canned foods
Let me dwell on point four for a second here.
Oily fish such as salmon, sardines and mackerel, as well as low-sugar, high-fibre legumes such as chickpeas and lentils, are both readily available in tins.
I am of the belief that the vast majority of people in North America would greatly improve their health by eating a can of fish and maybe ½ a can of beans a day.
They could be fried together too, how convenient.
I can help you find the path of least resistance
Doing the best you can with what you have will take you places in the health world.
Part of taking control of your personal diet is understanding and embracing the fact that the nuances of your personal life will shape your ability to modify the way you eat.
As much as I’d like to work out twice a day and eat home-cooked meals seven days a week, it’s not compatible with my other life goals.
Likewise, I try to help my clients understand that there is peace in the idea that no matter where you are in life, you can implement effective nutritional solutions to improve your health.
Part of this is understanding that these solutions won’t look the same as a new professional, such as a new parent.
If you are struggling to get to this place in your own nutrition journey, helping you do so is my specialty.
Does this sentiment resonate with you?
Want to discuss further how I can help?
Contact today via email or 647-886-2197.
Until then,
Andy De Santis RD MPH
PS: STAY TUNED FOR PART B!!
