Get Rid of the Food Guilt

   

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No matter your attitudes, opinions, or issues with food…you must eat! I am not a registered dietitian, therefore, I am not going to tell you how or what you should eat.    I am going to share my experience and how I found a better balance.   And instead of re-writing information that is already out there, I will provide links for info about current recommendations and diet trends & myths. 

Calorie Tracking & Food Guilt
I think it started in my early 20s.  Post-delicious high-fat, high-carb snack guilt.  Dividing foods into “good” and “bad”.    Feeling like I needed to work off food I had consumed earlier.  Eating when hungry but also when feeling anxious or sad.  All these issues with food stemmed from the fact that  I wanted to lose about 20 pounds. I began tracking my food intake in notebooks. A number written at the top of the page signified the number of calories I should have in a day based on an online calorie calculator.    When I strayed from the plan or when I went over my daily calories, I felt like I lost.  Sometimes in the evening, I would abandon all self-control.  "Screw it!", I thought.
Food tracking can work well for many people but it can also be a source of guilt, stress, and disordered eating.  It did not work well for me at the time!  The one positive thing to come out of my tracking was that reviewing food labels became a habit.  Serving size and ingredient lists are eye-opening!

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Why I Don't Do It Anymore

• I learned to listen to my body.  As I became more active, my concern shifted from the number on the scale to what my body could do and how I felt.  I was more in tune with my body's reaction to different foods.    I focused more on quality and moderation and less on calories.  I ditched the scale but kept an awareness of my body weight.  To this day, I remain mindful of how clothing fits and how my squishy bits are doing (growing/ shrinking/ maintaining).    I don’t put any foods off-limits but I do moderate what I eat by not purchasing those super tempting easily over-eaten foods …I’m looking at you, donuts!   
• I learned that calorie tracking is quite inaccurate.   Why put so much time and effort into weighing, measuring and recording, when it can be off as much as 25%?!?!?
• I kicked that all-or-nothing mindset to the curb! Previously, if I ate an unhealthy meal, I considered my day blown and it would be a free-for-all. "I will be better and start again tomorrow."  Now, I balance a less healthy meal or snack with healthier choices next time I eat.    I don’t do a ton of planning but I do consider my activity level and social outings in my daily choices. I am mindful of my veggie and protein intake.  I look at labels (even if inaccurate - ballpark is better than nothing, in my opinion!)   And I eat dark chocolate.  Every day.  Ghirardelli 86% Cacao Midnight Reverie is a staple in my home.

I am not suggesting you approach eating the exact way that I do. I am suggesting that if you continue to struggle with food choices and guilt that you try something new.    Seek information on nutrition and mindset.  Pay attention to how your body reacts to different types of foods.  Talk to a registered dietitian.  And, be kind to yourself! 

Links to Nutrition Info

Macronutrients, or macros, are carbohydrates, proteins, and fats.  We hear a lot more about tracking macros than tracking calories these days.  Information about macronutrients from the USDA and academic sources can be found here:
https://www.nal.usda.gov/fnic/macronutrients 

Several diets change the daily percentages of macros away from the Acceptable Macronutrient Distribution Range (AMDR):  45-65% carbohydrates, 20-35% fat, and 10-35% protein.  A current trend, known as Keto, is to dramatically reduce the percentage of carbohydrates consumed and increase fat, shifting what the body uses for energy.  Can't seem to get away from this one on social media! 

https://www.self.com/story/heres-what-you-should-know-before-going-on-the-keto-diet

https://www.precisionnutrition.com/ketogenic-diet
 
Intermittent fasting is another dietary trend becoming increasingly common:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/

https://examine.com/nutrition/the-low-down-on-intermittent-fasting/
 
Science based information on the top nutrition myths this year:

https://examine.com/nutrition/awful-nutrition-myths/

I hope you found some helpful information by reading the linked articles.   Eating well is relatively simple but not necessarily easy.  I still occasionally catch myself falling back into old habits.  If I feel food guilt creeping up, I remind myself to look at the bigger picture.  An ice cream sundae from Andy's Frozen Custard is not going to make much difference if my overall diet is well-balanced and healthy. Sometimes a gal just wants a frozen treat!