by Getty
When a new year comes around, you will find that many people are trying to improve their health, mainly their exercise routine and diet. However, many do not know where to start when it comes to maintaining a healthy diet. Unfortunately, studies show that Black women show health disparities compared to other ethnic groups, such as obesity and lack of a balanced diet. Compared to other ethnic groups, Black Americans have been shown to have higher intakes of cholesterol, total and saturated fat, and sodium and lower intakes of fiber, fruits, vegetables, and whole grains.
Many of Maya Feller’s (registered dietitian and nutritionist) patients struggled with tangible ways to find balance in their diet. They move from total restraint to feeling out of control. She believes that cravings are natural, so finding productive ways to avoid them can help. You can have what you want and then move on. We have spoken to many other Black women nutritionists and dietitians about how to handle cravings that may be unhealthy and balance a healthier diet for the new year and beyond.
Dr. Kera Nyemb-Diop, The Black Nutritionist, on tackling cravings:
When it comes to handling potentially unhealthy cravings, it’s essential to move away from the All or Nothing attitude and adopt a more mindful approach to food. Think of cravings as your body’s way of communicating with you, signaling potential needs for attention.
Physical Causes: Cravings can arise from a variety of physical and mental factors. Physical causes include imbalances in hunger hormones such as leptin and ghrelin, pregnancy, premenstrual syndrome (PMS), lack of sleep, a poor nutritious diet, poor hydration, gut flora, physical activity, and the frequency with which you eat foods tormented
Mental Causes: Stress, mood, and the context of eating are major triggers of cravings. Your brain often associates a particular food with a particular context, resulting in cravings in similar situations. Cultivating a healthy relationship with food means recognizing its multifaceted role—not just fuel, macronutrients, and energy but also emotional connection, pleasure, and satisfaction.
To improve your relationship with food, strive for emotional equanimity in your food choices. Avoid attaching shame or judgment to what you eat, whether donuts or broccoli. Remember, your food choices do not determine your worth.
Additionally, giving yourself unconditional permission to eat is essential. Deprivation can intensify cravings, leading to overeating. Addressing basic needs such as adequate sleep, hydration, and consistent eating patterns can significantly reduce the intensity of cravings. In many cases, cravings are your body’s way of communicating unmet needs, so paying attention to these basics is essential.
Consider asking yourself: Did you sleep enough (7 to 8 hours)? Are you drinking enough water? Are you eating consistently? Focusing on these basics can be a powerful first step to effectively managing cravings.
When treating yourself and maintaining a balanced diet, it’s important to recognize that pleasure and healthy eating can coexist. People are more likely to make better food choices when they like them.
Timing plays a role in optimizing your meals for both pleasure and health. One effective strategy is to consider the timing of your snacks, especially after a meal. This improves the sensory experience and helps stabilize blood sugar levels. The principle here is to pair carbohydrates with protein, fat and fiber to slow the absorption of carbs into the bloodstream, resulting in lower post-meal blood sugar.
The order in which you eat your foods can also affect your overall satisfaction and health. Starting with vegetables, followed by proteins and fats, and saving starches and sugars for last can contribute to a balanced and satisfying meal.
It is important to note that while time is a factor, its importance should be kept in perspective. In the context of weight management, total daily calorie and macronutrient intake is more important than meal frequency. No matter how well you time your meals, achieving a calorie deficit is still critical when trying to lose fat.
Remember, finding a balance that works for you, in terms of enjoyment and nutritional value, is key to maintaining a healthy and enjoyable approach to eating.
Defining a healthy diet means maintaining a well-balanced intake of various food ingredients. Essential elements include whole grains, fruits, vegetables, protein sources, dairy, nuts and beans. However, it goes beyond what we eat; having a healthy relationship with food is essential.
Balance: A healthy diet is characterized by a judicious combination of whole grains, fruits, vegetables, protein-rich foods, dairy, nuts and beans. Diligence ensures the variety of a diverse range of nutrients that contribute to overall well-being.
Mindful food: It is vital not to forget our relationship with food. Disordered behaviors such as obsessive calorie counting, strict meal timing, or major detoxes in the wellness space can become routine. Instead, it is essential to look at food beyond its nutritional components – recognizing its impact on physical health, mental well-being, emotions and socio-cultural aspects.
Use nutrition information as a tool: Understanding nutrition information is valuable, not a weapon. It empowers individuals to make informed choices without rigid rules. Such rules can intensify cravings and lead to a negative relationship with food.
Refusal of perfection: Society sometimes idealizes those who meticulously track calories, nutrients and macros, but it’s important to recognize that perfectionism in eating is unattainable and can contribute to heightened anxiety about food choices.
Managing food without rigidity: We can all manage our eating without too strict rules. The focus should be on a balanced, flexible approach that matches the preferences and needs of the individual.
Awareness of anxiety: Individuals who are overly obsessed with nutrition may worry more about food choices and develop a negative relationship with eating. Recognizing and addressing this concern is a critical step towards a healthier approach to nutrition.
In short, a healthy diet is not only about the foods we eat but also about cultivating a positive and mental relationship with what we eat.
Aja Gyimah on food selection:
All foods are fine, including foods that are higher in sugar/more processed/higher in fat. It is important to honor your desires and develop strategies to replace healthier foods with less healthy choices. I encourage my clients to make sure they eat balanced meals with plenty of vegetables every day. As long as they successfully meet this criterion, the diet has room left to eat these foods (if there is still room in their stomachs). By focusing on incorporating healthier foods into their diets during meals, it’s easier to say goodbye to cravings.
When should you treat yourself when trying to balance a healthier diet?
I work with my clients to consistently stick to their goals Monday-Friday, and then the weekends are left unsatisfied. Knowing they are meeting their goals during the week helps take the pressure off during the weekend when they crave something sweet.
What is a healthy diet?
Daily meals consist of plenty of vegetables and a significant portion of protein. Half of your plate should include veggies, and a quarter of the plate should be a source of protein. You are leaving a quarter for complex carbs. Beyond this, there is room left for high protein snacks, plenty of fruit, and some fun things like ice cream, candy, and fried foods.
