There is so much information about what to eat or not eat, it’s overwhelming even for me, a nutritionist.  I find that most people know what is healthy and what is not healthy and have no need for me to give advice.  However, many people are confused when it comes to figuring out how go about composing a healthy diet that is delicious as well as sustainable.  My daughter calls me regularly (from college) to ask me what she should eat at any given moment.  I know she is very conscientious about her weight and health, so I walk her through the best options available to her.  She always mentions how helpful it is to have someone she can call to ask, “What should I eat today?”  I take her through a series of questions and let her come up with the best choice.  I wondered if others might like to know how a nutritionist thinks before eating.  What is the decision making process when I have limited time, cash, healthy food options or all three?   I decided to create a flowchart to let others in on my own decision making process.  And, yes, I eat foods not considered healthy, but I do so consciously.  An explanation for each decision-making point is below. 

  Am I Hungry?  This is the very first question I ask myself.  Always.  If I’m not hungry, I rarely eat no matter what time of day or situation.  Do not confuse appetite with true hunger.  Hunger is a physiological need to eat.  Translation: You feel discomfort accompanied by a strong desire to eat.  Appetite is a psychological desire to eat.  Translation: You’re not really hungry but you see, smell, or think about food, and this makes you want it.  I think of food like I do money.  I’d rather not spend my food dollars on foods I don’t need.  On a side note, I do not let myself get ravenously hungry either.  This physiological state encourages me to eat just about anything.  Generally speaking, hunger arises between 4 to 5 hours after the last meal.  If you’ve waited all day to eat and find yourself desperate for anything, it’s time to rethink your dietary program.

Yes, I’m hungry.   Every meal occurrence is an opportunity for me to do something good for my body.  A nutrition motto I espouse is to “Eat what you need first, and then you can eat what you want.”  Food that enriches the body is delicious and satisfying, but it’s not necessarily the food I think about eating first.  I’m tempted just like everyone else to eat convenient food, sugary sweets, and salty snacks.  However, when I eat what I need first, I have less room and desire for eating unhealthy. 

What have I eaten already?  Before I decide what to eat, even if it’s healthy, I assess what I’ve already eaten.  Who wants to throw good money after bad?  Have you ever purchased something you already own, but forgot to get what you really needed?  As an example, if I’ve already eaten a lot of protein, it’s time to give my body other needed nutrients.  If it’s the beginning of the day, I try to start with food in its most natural state.  For instance, I’ll eat regular oatmeal with milk rather than instant.  Why?  Because food processors add salt and/or sugar to instant oatmeal – two additives we generally get too much.  I always include protein in my first meal of the day.  Protein slays my appetite and keeps me from thinking about food I don’t need.  Eggs, yogurt, soy, nuts or nut butters, legumes, or any low fat animal food are good sources of protein.  While carbohydrates have gotten a bad rap in recent years, they provide excellent sources of energy.  Whole grains are always better than processed grains so any bread, cereal or grain I eat is in this natural state.  If it’s not such as when I use a processed mix, I’ll add a little wheat germ and bran (you can find this in the cereal aisle at your local grocer).  These are taken out of whole grains to produce a processed grain.  Finally, I will usually include fresh fruit as it provides important nutrients not found in other foods and helps to fill me up without a lot of calories.  Juices, while nutritious, contain too many calories in the form of natural sugar.  It’s not that I don’t like juice!  It’s that I would rather use the calories on something else.  I like coffee occasionally – with cream and sugar – but I use an old fashioned-sized 8 ounce cup.  The larger mugs (and plates) just pile on the extra calories that can lead to obesity over time. If I’m in the middle or end of the day, I evaluate what I’ve already eaten.  The goal is to complement not compete.  Was my previous meal healthy or subpar?  Subpar can mean unhealthy or simply not enough food was eaten.  My goal in this case becomes to eat as healthy as possible.  If I’m running on empty, now is the time to make corrections.  I opt for a hearty meal that includes plant foods, protein, and carbohydrates.  If what I have previously eaten on this day was healthy and hearty, my choices are expanded; I have more options since I’m simply adding to my already established list of nutrients.  I might even skip dinner for dessert instead. Finally, it’s important to choose the right portion.  Portion control is king of weight management as far as I’m concerned.  I do not believe in dieting.  Ever.  I do not believe in low-fat or low-calorie foods as a way to lose or maintain weight.  This just makes me angry, and then I obsess about unhealthy foods.  It’s too much food that leads to weight gain (physical activity is important but this is not an article about physical activity).  I strive to eat half of what is typically served at restaurants or when a typical 12 inch plate is used.  I doggie bag the rest (and use a small plate whenever possible) so that it is out of my line of sight.  I know that I can always eat it later if I get hungry.

Who am I today?  This question is asked because the weather, how active I plan to be, and my state of health among other things, can impact my dietary needs.  Extreme weather (hot or cold) causes the body to use up more calories.  Hot weather tends to make me lazier, and cold weather makes me more active, so I adjust my diet accordingly.  If I’m going to be standing, walking, or running around all day, I can eat more (and hence, I always try to stand, walk, and run around all day).  Females who are premenstrual need additional iron and folate – two nutrients that are often missing from their diet and cause tiredness and irritability.  Both of those nutrients are lost during menses and must be replaced.  Food choices should reflect this.  I advise my daughter to include more animal foods, especially beef, in her diet during this time.  It’s easier for the body to absorb iron from animal foods.  Am I sitting all day and need to keep my concentration?  I stay away from a heavy carbohydrate meal which spikes my blood sugar level.  Without going into too much detail, the body over-compensates for a lot of carbohydrates by lowing blood sugar levels.  This leads to tiredness – something I don’t need when I’ve got a deadline to meet.  Will I be really, really busy and won’t have much time to sit down for a complete meal?  I’ll eat a high protein meal that includes whole grains, but bring healthy snacks like trail mix, Greek yogurt, fruits and veggies to munch when hunger strikes.  I’m not a big believer in eating small meals throughout the day, though if you believe it works for you, go for it.  Not only is there no proof this is a good way to eat, it’s a rather difficult diet to sustain.  However, there is no harm in eating this way.

What are the healthiest options available to me?  The very best options are those I prepare myself at least 95% of the time (I reserve 5% for the rare food establishments that do make delicious, healthy food).  Not only is this the healthiest option, but it’s also the most economical.  Restaurants and food manufacturers make their money by making their food as desirable as possible.  This means they use ample amounts of those nutrients humans crave: salt, sugar, and fat.  Most foods contain all three of those nutrients.  We need them to survive but too much contributes to chronic disease like obesity, high blood pressure, stroke, end stage kidney disease (I can go on if you like but this should be enough to scare you straight).  By preparing my own food, I can limit the amount of those nutrients and avoid those diseases.  It’s also a lot cheaper.

Plan, plan, plan. Preparing my own food takes planning, but this is the only way I can sustain a healthy diet.  When hunger strikes, trying to think of a meal to prepare that might take an hour only leads to snacking and finding a more convenient food.  Instead, I preplan my diet for the week.  A planned eating occurrence is a successful eating occurrence.  I’ll defrost foods the night before in the refrigerator.  I’ll cut up onions, celery, parsley, and green pepper and store them in the freezer. The food I prepare is as close to its natural state as possible.  Obviously, some foods are not practical to prepare like bread or cereal.  I will, however, bake a whole chicken and use it all week for chicken salad sandwiches, chicken tostadas, and chicken soup.  I’ll cup up an entire watermelon so I can grab and go.  Good time management means thinking ahead.  If I’m not able to prepare my own food because I’m traveling, shopping, or at work. I pick a food establishment that serves healthier fare.  Almost all restaurants will alter their menu to accommodate a more discerning patron.  I ask for sauces on the side, replacement of ubiquitous French fries with a vegetables, and most important, I doggie bag half of what I’m usually served.  If my choice is fast food or “fast-casual” (restaurants like Chipotle or Cosi), I keep my order simple.  A sandwich amended to include more vegetables or remove the cheese, a burrito bowl that is full of vegetables with less or no cheese or sour cream, or the children’s menu are all appropriate and healthier options.  I don’t order extras like French fries or tortilla chips.  Sure I like them like anyone else, but they don’t add value to me either in fullness or calories.  If I’m just looking for a snack, I’ll order the French fries only, and I always choose small.  I figure, I can always purchase more if I’m still hungry.  The reason any fresh plant food is beneficial is because it contains the holy grail of healthy blood pressure – potassium – as well as fiber which helps to fill you up.  Eating at fast food establishments should be a rare occurrence.  Always strive to prepare your own food.  If you find that you are relying on fast food establishments for your meals, something is askew in your lifestyle.  That’s something you’ll need to consider if your goal is health. Sometimes we find ourselves on the road, hungry, with no option but a convenience store.  Head for the nuts section and pick up a package of trail mix or salted nuts.  Check out the refrigerated section for yogurt.  If they sell small containers of cereal, grab one with at least 2-3 grams of fiber per serving; add milk, and you have a nutritious snack on the run.  Most convenience store snacks have little to no nutritional value and may make you more sluggish and hungry as the afternoon progresses.  I stay away from prepared food or even the fresh fruit because I don’t trust their food safety practices. 

I’m not really hungry. Oscar Wilde said, “I can resist anything except temptation.”  This is certainly true for me.  If I have ice cream in my refrigerator, I’m likely to eat it.  I do not keep problematic food within easy reach.  When I go grocery shopping, I go with a general list of meals I plan to prepare as well as healthy snacks.  Temptation is always present, so I don’t need to create any myself.  Finally, I don’t making eating the main attraction in my life.  I eat to live rather than live to eat as they say.  Eating is one of many life pleasures.  Taking a walk with a loved one, having a cup of hot tea and sitting quietly, reading a good book, or engaging in one of several hobbies are all the ways I try to live a healthy, satisfying life.  What else interests you besides eating?  Can’t think of any?  You should get on top of that.