I sat down in my office to get to work on some client check in’s for my online nutrition coaching. The first one I opened, BAM! There it was… “I need to call you, I am really struggling”.
I remember my stomach dropped. What was going on? How serious was this? Am I going to need to refer out to someone more suited for this kind of talk?
We got on the phone the next day and I was met with such a sigh of relief. Well, sort of relief.
This client explained to me that she was feeling so guilty about tracking her bad foods in MyFitnessPal because I would see it and shame her. This was our first week working together…
I explained to her that I NEVER shame anyone, especially for what they eat and only maybe for the sports team they choose to support…but the bigger point I made was one that I make often.
Food Carries NO Morals. It doesn’t affect our morality. It doesn’t change who we are as a person. Food is not good, it is not bad, and it doesn’t make us good or bad based on what we eat.
Food is food.
I say that this call was the only sort of a relief because she wasn’t in danger or anything, but this is something I hear all too often – people calling foods good or bad or making them out to be these magical unicorns or evil trolls….it’s food people, that’s all.
The more “power” we give to foods by labeling them a certain way, the more they will affect us at a psychological level. Think about the forbidden fruit story from the Bible. Eat whatever you want, but you better not touch that delicious-looking apple! Well…thanks a lot, Eve.
When certain diet gurus or magazines need to make money, they criminalize one food while promoting another. This is usually from some sort of bastardized study that someone in their research department read, and said, “Yeah, we can stretch this”.
At the same time, you better bet there is a paper trail connecting them to the food or supplement that they are touting as the miracle food of the week.
Food is Food. Nothing else. Don’t give it the power that it doesn’t have, and you will realize that you are more in control of your food “addictions” and impulses than you think!
The only BAD foods are the ones that rob you blind in the back alleyway (dad joke!)
So what do we call foods then? You can’t tell me that eating Twinkies and HoHo’s is good for you…
If this is you reading this, you are right – I’m not telling anyone to go out and crush beers and ice cream (terrible combo anyways).
We have 2 categories of foods or two ends of the spectrum so to speak.
Calorie Dense and Nutrient Dense
Calorie-dense foods are probably the foods that most would label as “bad”. Pizza, cake, ice cream, alcohol, fries, greasy hamburgers, cookies, donuts, etc.
These foods pack a ton of calories, in a relatively small volume.
Think Snickers bar here. Pretty small, and packs 280 calories, and not a whole lot of quality nutrients. That is calorie-dense. Not BAD. Not GOOD. But calorie-dense.
Nutrient-Dense foods are on the opposite end of the spectrum. These are foods that are loaded with fiber, protein, vitamins, minerals, phytonutrients, and low in calories per gram.
Think vegetables, fruit, lean meats, and whole grains. The foods are usually labeled “good”.
Think broccoli here. A full plate = 200 calories. It’s loaded with vitamin C, fiber, and other great micronutrients. Then we have 200 calories of delicious peanut butter…roughly the size of a golf ball. #Sad
The truth is – you can eat ANY foods…but the QUANTITY and FREQUENCY of certain foods is what will always matter because now we are talking calories.
But wait! There is a twist…foods that are both.
Of course, there is a twist…calorie-dense AND nutrient-dense foods do exist.
These are your healthy fats – olive oil, avocado, nuts, coconut oil…
Via VeryWellFit – check out the awesome nutrients of almonds! Also, check out how 24 almonds (this is not that many) is 164 calories. Calorie AND Nutrient Dense.
Again, check out avocados. Awesome fiber, and heart-healthy fats…but also 227 calories (or more if you are getting steroid avocados).
These are usually the culprits when people say “I eat clean, and still can’t lose weight!”
You see, you can eat “clean” all you want, but if you are in a calorie surplus…you will still gain weight.
Awareness is the key to success. I’m not here to tell you how to eat, what to eat, or what foods are “good or bad”.
Everyone is different, and everyone has different needs. If you take the time to learn about this stuff, become aware, and make some small changes, I promise you can start moving in the direction that you want to.
Would you like more guidance on taking back your life, learning to love food again, and getting life long results along the way? IF so —> CHECK OUT ONLINE COACHING***
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