HealthTip: Wanting What You "Can't Have"?

They say you always want what you can't have.
In the past, or maybe even still today, dietitians have been known as the "food police." I'm here to inform you that, we in fact are not the food police, and if you meet an RD who makes you feel like they are, maybe you're not talking to the right dietitian.
Sometimes specific diets are required in acute medicine to allow the body to heal, but if we're talking about the everyday, regular person who is trying to stay healthy, you don't have to cut out the foods you love.
Pasta, chocolate, cake, ice cream,  soda, burgers, pizza...sounds like a list of foods that may be called "guilty pleasures," but do you really need to feel guilty about eating something you enjoy? How is that guilt serving you?

Get away from the guilt:

• Plan ahead: try to consciously include high fibre carbohydrates, protein, dairy, and vegetables at meals. When all these food groups are present at meal time, you may find yourself feeling fuller and wanting less dessert.
• Have the foods you enjoy but control the amount/ frequency.
  Separate a few pieces of dark chocolate from the whole bar; give yourself 1 scoop of icecream instead of two; instead of having dessert everyday, try having it every other day and alternate with fruit or yogurt.
• If salt is your vice, start looking at nutrition facts tables. As a guideline, try comparing snacks you enjoy and look for those with 15% or less of the daily value of sodium per serving.
• Love your soda? Changing to a diet variety could be an idea. Flavoring for water, such as Crystal Lite is available if you want to try something new to get away from the sugar and calories in soda.
• Try making some favorite foods at home instead of purchasing fast food. Burgers and pizza made at home can be much lower in saturated fat and sodium. Home made burgers also freeze well for easy access when you're in a rush!
• Think before you eat. Are you hungry? Are you eating because you're bored? Are you feeling guilty? If so, stop and ask yourself why and make a thoughtful choice. If you're going to have a certain food and you recognize a negative feeling, consider how much you plan to eat, consider what would get rid of that feeling, make your choice and make it count! 

Enjoy your food, add variety, try new things, balance meals with 3-4 food groups, recognize when associating negative feelings with specific foods, and try to consider why those feelings may be arising.

Mindful, guilt-free, balanced eating is the goal. All foods can fit as long as you consider what you're choosing, how much, and how often!