fbpx

What is the best food for YOUR body? Mindful eating Dietitian advice Print

Your body is smarter than you – give mindful eating a try

Mindful eating Dietitian advice by Registered Nutritionist Jana Spindler

As a Registered Dietitian and a retired athlete, I am constantly asked “what is the “best” way to eat?”, or “what is the healthiest diet?”

I am sure that I constantly frustrate my clients with my response of “your body knows best” if you would just slow down, quiet your brain and pay attention to it, your body will let you know.

Realistically, all foods break down to carbohydrates, protein and fat. Yes, some have more vitamins and minerals than others, but, as long as we choose a variety of food, our bodies will figure out the rest.

Now that being said, I do believe that having a balanced plate at most, not all, meals helps to balance physical energy, satiety, blood sugars and emotional energy. This means including carbohydrate, protein, fruits and / or vegetables and some form of inherent or added fats to find that balance. 

Mindful eating dietitian advice

Balance can be found in many ways

However, that does not mean that we can only find that balance one way. This balance can be found on a vegetarian diet or a meat-atarian diet. This balance can be found using foods found at the farmer’s market, the grocery store, fast food restaurant or a buffet restaurant. Find YOUR balance using your food personality.

The most important thing to me about your food, is that you are an active participant in choosing all of your food. You decide what you want to eat and how much to eat. If you make that choice, that is your decision to own. There is no guilt, shame or negative self-talk that needs to happen. You chose what you wanted in that moment and what you felt would serve you best in that moment.

If you are struggling with food remember, the food itself is not the issue. The behaviors and thoughts around food are what I challenge you to pay attention to.

Neck down, your body is smarter than you. It knows what it needs, when it is hungry, what foods taste the best and what foods make it run the best or keep it full the longest. If you hate the taste of broccoli, why are you eating it?

Awareness is key

The first step to learning mindful eating and increasing decision making ability about food is to build your awareness of what you are already doing.

This can be done by writing down what you eat (without calories or portions noted) and then evaluating how the foods made you feel.  Alternatively you can do a simple check in with yourself before and after each instance of eating. For resources on mindful eating check out one of my favorite resources: https://www.thecenterformindfuleating.org.

Remember, that when it comes to making conscious decisions about food it comes down to you and what serves you best in that moment. There are times when you choose cake and that is truly what serves you best. There will also be times when you choose salad and are incredibly satisfied.

You decide. Your body knows best.

If you would like to learn more about getting in touch with your body and learning strategies for mindful eating, I’d be happy to support you.  As a Registered Dietitian that specializes in mental health, emotional eating, body image concerns and eating disorders please reach out to me if you need a hand.

Read more mindful eating Dietitian tips in these previous articles from our Calgary nutrition team:

Mindful Eating for Health and Meal Satisfaction: How You Eat is as Important as What You Eat

When is Mindful Eating an Effective Strategy for Eating Disorders?

How to Navigate Emotional Eating: What to Do When You Find Yourself Eating When You Are Not Hungry

Top 3 Ways to Start Practicing Mindful Eating

Looking for more support on mindful eating, better health or eating disorder dietitian support?

Our Dietitian Calgary and Online Nutritionist services can help you create a healthy and joyous relationship with food and your body. You won’t find any weird fad diets, unnecessary food restrictions and anyone trying to sell you shakes, supplements or so-called miracle cures here. As university trained Registered Dietitians, you can count on us for credible advice and practical meal planning so you don’t have to stress about food anymore. You can achieve a healthy and joyous relationship with food and your body. Let’s talk about what this can look like for you. CONTACT US.

As Registered Dietitians that specialize in weight concerns, emotional eating and disordered eating we can see you in our local Calgary nutritionist office or as an Online Dietitian by phone or video conferencing for virtual nutrition counseling. Read more about our nutrition counseling programs and book an appointment by our experienced Registered Dietitian team here: NUTRITION COUNSELING

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This