The nutrition advice we’ve heard for decades is not the way to deliver nutrition coaching for real life. “Avoid this” and “Don’t eat that” advice seems to change over time. But it was all based on what NOT to eat. In order to lose weight and eat healthier, we were told to avoid fat and throw out our egg yolks. We now know that, although limiting certain foods can be helpful in the treatment of high cholesterol, healthy – and more importantly, realistic eating – requires more than just cutting certain foods out of your diet.
What if ADDING foods into your diet were an easier way to healthy eating?
The Big Picture Is More Than Just Cutting Out Bad Foods
Instead of focusing on what bad foods to cut out, let’s talk about healthy stuff to add in! The most effective way to lower cholesterol and improve your health is a balanced approach. The National Heart, Lung, and Blood Institute calls this the Therapeutic Lifestyle Changes (TLC) program, but I like to think of it as “healthy adds and smart swaps.”
Nutrition Coaching For Real Life:
- Eat more whole foods: Think fruits, veggies, whole grains, nuts, beans, and healthy oils like olive or avocado.
- Boost your fiber: Add beans to salads, snack on apples or carrots, and try oatmeal for breakfast.
- Choose lean proteins: Grilled chicken, turkey, fish, eggs, and plant-based proteins like lentils or tofu.
- Healthy fats are your friends: Snack on almonds, walnuts, or use olive oil in cooking.
Realistic, Actionable Examples
Let’s make this practical! Here are some swaps and additions you can try today:
- Craving chips? Grab peanuts or roasted chickpeas instead. They’re crunchy, satisfying, and packed with protein and fiber.
- Love chocolate? Try cocoa-dusted almonds for a sweet treat that also gives you healthy fats.
- Dinner sides: Swap out mashed potatoes for mashed cauliflower, or for green peas or black beans. You’ll get more fiber and protein, which helps you feel full longer.
- Eating out at a BBQ? Go for chicken or pulled pork with baked beans and coleslaw. You’ll get a meal full of protein and fiber, supporting your health and weight-loss goals.
- Busy mornings? Prep overnight oats with berries and nuts, or grab a yogurt and a handful of walnuts on your way out. Shameless plug: Pick up a copy of Breakfast Express for fast healthy breakfast recipes.
- Need a snack at work? Keep a bag of roasted chickpeas or trail mix at your desk for a quick, healthy pick-me-up. That way you’ll stay away from the vending machine!
Nutrition Coach’s Tips for Overcoming Common Diet Challenges
As your nutrition coach, I’m here to help you make smart, sustainable changes that boost your health and support your weight-loss goals. Forget the old advice from fads that ask you to ‘cut out this’ or ‘never eat that’.
Real-Life Nutrition isn’t about strict rules — it’s about finding what works for you, and building habits you can stick with.
Everyone faces obstacles to healthy nutrition – here’s how to tackle the most common ones:
- Cravings for Sweets or Salty Snacks Don’t ignore cravings—redirect them! If you want something sweet, try fruit with a dollop of Greek yogurt or a few dark chocolate chips. For salty cravings, air-popped popcorn or lightly salted nuts can do the trick.
- Eating Out or On the Go
- Check the menu ahead of time and pick options with lean protein and veggies.
- Ask for dressings and sauces on the side.
- Don’t be afraid to make swaps—choose a side salad or steamed veggies instead of fries.
- Social Events and Parties
- Eat a healthy snack before you go so you’re not starving.
- Focus on the people, not just the food. Don’t stand next to the food table while you chat.
- Bring a nutritious dish to share, like a veggie platter with hummus.
- Time Crunch and Meal Prep
- Batch-cook proteins (like grilled chicken) and grains (like brown rice or quinoa) for the week.
- Chop veggies in advance for easy salads or stir-fries.
- Use frozen fruits and veggies—they’re very nutritious and super-convenient.
- Feeling Discouraged or Slipping Up
- Remember: One meal doesn’t define your day! Get back on track at your next meal.
- Celebrate small wins – every healthy choice counts.
- Reach out for support when you need it. We’re here to help with solutions!
Why Focus on Adding, Not Just Avoiding?
When you fill your plate with nutritious foods, you naturally eat less of the stuff that doesn’t serve your goals — like fried foods, fatty meats, and highly processed snacks. Plus, you’ll feel more satisfied and energized!
Set Simple, Positive Goals
Adding things is mentally (and emotionally) easier than denying yourself things. Instead of “don’t eat bacon,” let’s set goals like:
- Eat at least three sources of lean protein and three sources of fiber each day.
- Try a new veggie or whole grain each week.
- Make one healthy swap at every meal.
Motivation: You’ve Got This!
Remember, restrictive diets are tough to stick with and can make you feel guilty about food. My job as your nutrition coach is to empower you, not shame you. Every healthy choice is a win! Celebrate your progress, and remember that small changes add up to big results over time.
Health & Weight-Loss Benefits
By focusing on whole foods, vegetables, and healthy fats, you’ll:
- Lower your cholesterol
- Support heart health
- Improve blood sugar control
- Lose weight and keep it off
- Feel more energetic and satisfied after meals
Let’s work together to build habits that last. Drop us a note to discuss nutrition coaching, or sign up for our Meal Plan Subscription to give you tons of ideas for healthy meals. You’ll never have to wonder what’s for dinner again!