How to Enjoy Your Favorite Foods Without Guilt
By Lauren Armstrong
Many people consider certain foods like chocolate, cheese, or potato chips as “guilty pleasures.” However, as a nutritionist, I believe it is important to eliminate guilt from our relationship with food. I tell everyone I work with that they can have all the things they love as part of their diets. My top rule is to stop categorizing food as “good” or “bad.” Instead, we should view it as a source of neutral fuel for our bodies and practice portion control.
Rather than focusing on what we shouldn’t eat, we should allow ourselves portions of the foods we enjoy and savor the pleasure of eating them. Adopting this mindset leads to more satisfaction and less stress in our lives.
A key aspect of eating in moderation is controlling portion sizes. For example, a single serving of potato chips or chocolate is typically one to two ounces. The same goes for cheese. It’s important to note that if you have serious health conditions, it’s always best to check with your doctor first.
When possible, choose the highest quality and most natural ingredients. There are numerous healthy and delicious ways to enjoy these foods. Here are a few suggestions:
1. Chocolate-covered fruit: Satisfy your sweet craving by indulging in chocolate-covered fruit. Berries, such as strawberries, blueberries, and raspberries, contain fiber, polyphenols, and antioxidants. Incorporating more berries into your diet can help lower the risk of heart attack and type 2 diabetes. Try making dark chocolate blueberry bark for a sweet dessert or snack.
2. Single-serving bags of chips: Avoid overindulging in chips by opting for one-ounce mini bags. These bags are usually perfectly portioned out, ensuring you enjoy a single serving. Additionally, they often come in variety packs, allowing you to switch up flavors whenever you have a crunchy craving.
3. Eat cheese strategically: Contrary to popular belief, cheese is not necessarily bad for us. While it can be high in fat and sodium, it also contains important vitamins and minerals like Vitamins A, B6, B12, D, and K, calcium, potassium, zinc, and magnesium. The American Heart Association recommends consuming 3 cups of fat-free or low-fat dairy foods per day, including cheese. A serving of natural cheese, like cheddar, is about the size of a pair of dice. Get creative with how you add cheese to your meals, whether by sprinkling it over pasta or salad, having a string cheese as a snack, or mixing it into your eggs for breakfast.
4. Share or split when dining out: Dining with others provides the perfect opportunity to practice moderation. Instead of ordering separate entrees or desserts, consider sharing them. This allows you to enjoy your favorite foods without going overboard. When dining alone, eat half of your entrée and take the other half home in a takeout container. Think of leftovers as a way to savor a delicious meal for twice as long by splitting it with your future self.
In conclusion, it’s important to enjoy our favorite foods without guilt. By practicing portion control and viewing food as a source of neutral fuel, we can savor the pleasure of eating without the stress. Remember to choose the highest quality ingredients and, if necessary, consult with your doctor. With these guidelines, you can maintain a balanced and enjoyable relationship with food.