by Melissa Charlton

I blinked and it’s already November. Which means cozy sweaters and rainboots, lots of travel and family engagements, and lots of food.

As a woman growing up in our culture, I’ve accidentally fallen into the rhythm that most others do: I hunker down and eat during these celebratory months, then I get started in January with “counting my macros” and hitting the gym extra hard. And along the way, I restrict then over-do it.

Y’all, that’s disordered, and I’ve been fighting that cycle for most of my adult life. So here are some ways to avoid the yo-yo dieting that comes from depriving/binging/depriving during the next two months.

1. Mix It Up

Honestly, I think I mostly binge because I get really bored by my daily habits. Then when someone offers me something that feels like a treat, I go nuts. This time, I’m adding colorful surprises to my palate; a) mint with my berries and ricotta toast; b) fun textures like sunflower seeds and crispy jalapenos in my salads, c) I’m not afraid to color outside the lines. (The other day, I had cottage cheese with avocado, cucumber and tomato with a little basil… it was SO good)

Additionally, a colorful plate is a good indicator that you're getting a range of nutrients – from leafy greens to bright orange bell peppers, each color often signals different beneficial compounds. Including a variety of foods on your plate ensures you’re getting a broader spectrum of nutrients that your body needs.

2. Don’t cut out carbs and fats!

A balanced diet is all about finding the right mix of macronutrients – carbs, protein, and fats – for sustained energy and satisfaction. Carbs fuel your body, and fats help absorb fat-soluble vitamins (A, D, E, and K) and add fullness to your meals. Pairing fiber-rich carbs with protein and fat can help you feel full for longer while making meals more enjoyable.

For instance, instead of a plain slice of toast, add some nut butter (or the ricotta toast option above^). Not only does this make the snack tastier, but the added fats and protein also slow down digestion, helping to stabilize your blood sugar and keep cravings at bay.

3. Feel Full: Eat your protein.

Protein has a powerful effect on satiety, helping you feel satisfied after meals and reducing the likelihood of overeating. This nutrient is also essential for tissue repair and muscle growth, making it especially important if you’re physically active or working on building muscle. (we are)

Additionally, women don’t metabolize protein as much as we age. Therefore, post-menopausal women should aim for even more protein than the average 30 year old. How much? Well, at least 100g per day is a good place to start. It's harder than you think! Reach out if you want specific guidance on this.)

4. Focus on What You Can Add, Not What You "Should" Avoid

Eating healthy doesn’t have to mean restricting yourself. In fact, focusing on adding nutrient-rich foods can make healthy eating more approachable and sustainable. This approach feels less like a diet and more like discovering new foods and flavors.

For instance, rather than eliminating certain foods, consider what you might add to make your meals more nutritious. Could you toss some extra veggies into your pasta, or add a side of fruit with your croissant? When you focus on additions rather than restrictions, you create a positive mindset around food that can lead to lasting, enjoyable changes.

5. Nutrient Dense vs Calorie Dense, not “Good vs Bad” Foods

Bad food doesn't really exist. Well, unless it’s rotten, actually poisoned, or it just robbed a bank. Otherwise, food is just food, and when we place moral judgements on our food, we are more likely to binge → restrict → binge, because we punish → rebel → punish. It’s a vicious cycle.

When you eat nutrient-dense foods, you’re better nourished, which can help reduce cravings for less nutritious options.

Eating well is a journey, and small steps add up to big changes over time. Embracing variety, balance, and a focus on filling, satisfying foods can help you develop a sustainable approach to healthy eating that not only supports weight and wellness goals but also enriches your life

Sources:

https://www.healthline.com/nutrition/how-to-eat-healthy-guide#:~:text=Another%20component%20of%20healthy%20eating,t%20balanced%20all%20the%20time

https://huel.com/pages/nutrition-by-addition

https://www.healthyforlifemeals.com/blog/importance-of-variety-in-your-diet#:~:text=1%20%E2%80%93%20Eating%20different%20foods%20helps,or%20needing%20to%20take%20supplements.