Why sometimes you need to eat more, not less

Do you eat enough?

How many times, when thinking about our diets, do we immediately think about what we need to stop eating, what we need to deprive ourselves of or how we need to eat less? Our mindset is one of lack - stop eating this, cut out that, reduce portions, eat less frequently, diet, fast…it seems negative and restrictive and rather depressing. Food and eating does not need to feel like this. It is possible to eat abundantly and regularly and for it to be enjoyable. Sometimes we lack energy or put on weight because we are eating the wrong foods, not because we are eating too much. The key is eating the right foods, at the right times, for you. What you need to consider is your daily routine, your organisation when it comes to food prep, your understanding of healthy foods and your mindset around cooking and eating. Eating a healthy, balanced diet which includes nutrient dense foods means that you can actually eat more, not less. You can eat more frequently, including snacking - if the choices are right. Eliminating the worry of eating too much or eating too often can feel like a weight has been lifted.

Here are some foods to include in your diet which are nutritionally dense and can be used in a variety of meals.

chicken / salmon / eggs / Greek yoghurt / blueberries / spinach / broccoli / avocados / lentils / quinoa / oats / brown rice / sweet potato / almonds

An example daily meal plan could look something like this:

Breakfast: cheese and spinach omelette, glass of water, tea/coffee

Snack: yoghurt with blueberries, glass of water, tea/coffee

Lunch: Mexican inspired buddha bowl with quinoa, avocado, tomatoes, black beans, red onion, sweetcorn with a lime and coriander dressing, fruit, glass of water

Snack: hummus with cucumber and carrot sticks, fruit, glass of water

Dinner: coconut chicken curry, glass of water

Snack: dark chocolate, herbal tea

Try keeping a food diary for a week and look at the types of foods you are eating. See if you can swap or incorporate more nutrient dense foods into your meals or swap snacks such as biscuits for more filling and nutritionally beneficial foods which you can eat plenty of, such as yoghurts, fruits, crudites, dips, crackers, nuts etc. Try to notice the difference in both how you feel physically but also how your mindset around eating might slowly change to one which is more about consuming, nourishing and fuelling your body as opposed to restricting, denying and depleting it.