Finding Nutritional Balance

You are what you eat. This is an old adage that is quite accurate. In this American culture, we spend an inordinate amount of time talking about, thinking about, shopping for, researching, and preparing what we eat. Afterwards, we spend time focusing on our weight as a result of all this thinking about food. So how do we find a balance between eating and feeling comfortable with what we see on our scale?

I start with looking at myself. I can’t think about my weight in comparison to someone who is younger than me, smaller, or larger. In other words, I cannot compare myself to anyone but myself. With the media being as intrusive as it is these days, that’s really hard to do. Rarely do we find ourselves completely removed from others. So it is natural for us to compare ourselves to others in almost all aspects. But in order for true balance to be achieved, we need to go back and look at ourselves.

What to eat, when to eat, how to eat, and with whom should all be very personal choices. The only way to make these decisions is to conscientiously notice your eating habits. Do you eat when you are hungry? Is eating a more social experience for you? How many times a day do you eat? What kinds of foods are you drawn to?

Answering these questions will get you started on creating meals that suit your likes and needs. Start by writing down your favorite fruits, vegetables, meats, snacks, grains, and dairy products. (See my startup list below) Next, think about your favorite from scratch meals. Do some quick research and find out how many calories are in each. Trim the caloric intake of your meals by substituting items or change the way you prepare them and find ways to make them healthier. If you use butter as an ingredient in making it, try substituting olive oil. If your favorite from scratch meal is fried, try baking it or stir frying with olive oil. Last, get a little creative and think up meals for yourself using items from your list of favorite foods. Over time, you will develop a collection of recipes using ingredients that you enjoy and are good for you.

Similarly, take note of when you eat and how often. Do you do three square meals, or are you more sporadic? Do you stop all activity to eat or do you eat while doing other tasks? Knowing this will assist you in making correct choices for your personal schedule. For instance, I often eat during the middle of my work day.

Therefore, I choose healthy foods that are quick to prepare, meals that can be prepackaged and will still taste great. This means lots of salads, sandwiches, left-overs, and frozen entrees. My frozen foods are made of frozen vegetables, dark meat chicken or lean pork and some type of flavoring mix like salt, pepper, garlic, and onion powder with a little olive oil.

They take about 5 minutes to heat in the microwave. I am also a fan of frozen pizza (230 calories and 4.5 grams of fat per serving) because I can add piquillo peppers, avocado, pineapple, or any other fresh items that can be easily ported to work.

One more bit of advice with this is to go slowly. Habits develop over time. As you begin to focus on what you like, you will start to make changes in the kinds of foods you eat. And, in order for real success to occur, you need to make the goal about feeling energized and invigorated so that you can be active without feeling fatigued or overwhelmed. Aim to consistently self-check and see what works with your mind and body. Strive to keep what you eat, how you exercise, and how you rest in balance so you can attain the best overall sense of well-being.