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Dirty up Your Diet: Lose the Restrictions and Just Eat

June 28, 2018 by Maria Adams 2 Comments

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Confused about what to eat? Trying to eat “clean” or gluten-free, processed-free, sugar-free, and organic? It’s time to “dirty up” your diet. Lose the restrictions and bring back joy and freedom.

Trying to figure out if you should eat dairy free or paleo? Trying to eatPin

I’m all for healthy eating–I’m a dietitian after all! And having worked in hospitals and earned a Master’s Degree in Public Health, I’m pretty clear on the fact that healthful eating can help prevent disease. Eating well also helps us thrive and feel great on a day to day basis.

That said, it’s not just about healthy eating. And what is healthy eating anyway? Does it mean eating dairy-free? Avoiding all processed foods? Should you eat Keto? Paleo? Gluten-free? Vegan?

What is healthy eating?

The fact is, healthy eating can take on many forms. For some, it may indeed be a vegan diet and for others, it may need to be gluten-free or dairy-free due to an intolerance or allergy. But if there are any restrictions, the key is being clear on why you have chosen these restrictions–it should not be just to eat healthfully, because all foods n fit into a healthy diet. And if you think you have a food sensitivity or intolerance, be sure to work with a dietitian who specializes in this area before eliminating whole food groups on your own.

Healthy eating can take on many forms. But if there are any restrictions, the key is being clear on why you have chosen them. Click To Tweet

Personally, I like to use the term nourishing instead of healthy. To me, healthy or nourishing eating means choosing nutritious foods that taste good and make you feel great on a regular basis.

Nourishing eating also means finding joy in eating. It means eating intuitively, without guilt. It means nourishing your body with foods that make you thrive, not foods that you hope will make you thin or “clean”. (Read more about intuitive eating here.)

And while research is pretty clear that overall our society needs to cut back on sugar, that doesn’t mean we have to eliminate it completely (this would be very unrealistic anyway!). The same goes for processed food. In general, anything extreme is unnecessary and unhealthy.

This means there is room in a healthy diet for ALL foods. There is no need to stress when going out to eat and realizing the only option is fried food. Likewise, if your child has some artificially flavored and colored treats now and then, it’s ok. It’s the overall, day to day habits that matter.

Trying to figure out if you should eat dairy free or paleo? Trying to eatPin

Birthdays are made for splurging! In addition to the fresh berries, the ingredients for this cake that I made for my husband’s birthday include white flour, butter, sugar, and whipped cream. Yum! My kids chose ice cream cakes this year, not homemade. It’s all good!

When healthy eating goes too far

When “healthy eating” becomes an obsession, it’s not healthy. The term “orthorexia” was first coined in 1997 by Steven Bratman, MD. Orthorexia means having an unhealthy obsession with the quality of food eaten (in comparison to anorexia, which focuses on the quantity of food eaten). This focus on healthy or “righteous” eating increases the risk of developing another eating disorder such as anorexia.

The clean eating phenomenon of recent years has likely contributed to the rise in cases of orthorexia. The problem with clean eating is that it implies that some foods are dirty or bad. This in turns leads to unnecessary restrictions, rules, guilt, and obsessions.

Just to be clear: food is food. And all food is good. Sure, some foods have a higher nutritional value than others and some foods are less processed than others, but this doesn’t mean they should be broken into categories that label them “clean” vs. “dirty” or “good” vs. “bad”.

In other words, there really is no such thing as “clean eating”–other than making sure you wash your fruit before you eat it!

What about if you need to lose weight?

First of all, you don’t need to lose weight. More and more evidence is showing that it’s not about your weight. You can find health at any size!

Instead, focus on habits that nourish your body and mind and the rest will fall in place. Ditch the diets. Diets are restrictive by nature and therefore don’t work. In fact, 90% of people who go on weight loss diets end up gaining the weight back within 5 years.

If you are ready to make peace with your body and food, seek the help of a Registered Dietitian who specializes in intuitive eating. Yes, it’s possible to eat without restrictions or counting calories and still enjoy good health! Want to learn more, check out these inspiring intuitive eating dietitians: Christy Harrison, Cara Harbstreet, Alissa Rumsey, Kara Lydon, and Rachel Hartley.

Dirty up your diet: Lose the restrictions and just eat

So I’m here to tell you to lose the restrictions and just eat. Of course, if you have a food allergy or medical condition that requires you to eat a certain way, that is an exception. But for most of us, healthy eating can be as simple as choosing nutrient-rich foods most of the time. Trust your own intuition and eat what you want when you want. Eat fresh baguette. Add a slice of cheese if it makes you happy.

Trust your own intuition and eat what you want when you want. Click To Tweet

Happy? Yes, happy! It’s part of the health equation, right? Eating should provide pleasure. Food is meant to nourish both the body and soul. So eat it with joy. Share it with friends and family. Savor. Eat mindfully. Eat intuitively.

Of course, realize, that you won’t always feel joy or pleasure when eating. Sometimes you may eat mindlessly while scrolling on your phone. Other times you may eat so quickly you overeat. And other times you may binge on ice cream because you are sad. It’s all ok. That is life. As we say in yoga, don’t judge, just recognize it and move on. Most likely there will be a new meal again soon, a new chance to be mindful and kind to yourself. Eventually, you will find rhythm and balance to most of your eating habits.

Trying to figure out if you should eat dairy free or paleo? Trying to eatPin

Additional suggestions:

If you are someone who is easily influenced by Instagram accounts touting “clean” eating or restrictive diets, go ahead and unfollow them. Instead, surround yourself with nourishing photos and messages that inspire you but are also realistic. Remember there is no one right way to eat and often restrictions do more harm than good.

Be wary of nutrition advice from anyone who is not a trained nutrition professional. Realize that anyone can call themselves a nutritionist and that these days anyone can get a nutrition degree online. Instead, seek out Registered Dietitian Nutritionists with a healthy, positive approach to food.

Also, check out these great books:

Intuitive Eating by Evelyn Tribole and Elyse Resch

Body Kindness by Rebecca Scritchfield

Health at Every Size by Linda Bacon

Anti-Diet by Christy Harrison

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Filed Under: Blog, popular Tagged With: dieting; diet restrictions; food restrictions; clean eating; mindful eating; intuitive eating; orthorexia

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Reader Interactions

Comments

  1. Sara

    June 28, 2018 at 9:22 pm

    I’m totally with you! We should all learn to cook and enjoy our food more, with the people we love the most!

    Reply
  2. halsanutrition

    June 28, 2018 at 10:33 pm

    Yes! Learning to cook and being able to enjoy food with those we love is a huge part of the healthy eating equation. Sometimes we get so consumed by other details surrounding food and eating that we lose sight of the big picture.

    Reply

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Hey there!

I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach and truly believe that all foods can fit! Read More…

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Maria Adams MS MPH RDN
So I tried to make an impromptu video on how to ma So I tried to make an impromptu video on how to make a chocolate banana smoothie. As you can see it did not go too well. 🤣Seriously, there are several takes like these. My 14-year old was manning the camera and couldn’t keep himself from laughing, which meant that I could not stay serious either. 😂(So then I tried filming myself, but holding your phone with one hand and trying to pour a smoothie into a glass with the other is not so easy.) It might be time to invest in a phone stand. (Or stick to photos!)

In case you are curious about how to make this smoothie, here is the recipe:

Chocolate Banana Smoothie 🍌🍫

1 cup milk
1 banana (frozen for a thicker and colder smoothie) 
1 tablespoon cocoa or cacao powder (we love @flavanaturals which is delicious and extra high in antioxidants )

(Optional add in: 1 tablespoon peanut butter)

Simply combine everything in a blender until smooth. Pour into a glass & enjoy! It’s perfect snack for hungry, growing tweens and teens....and hungry, busy mamas too! It’s especially great for refueling post-exercise. 

#videobloopers #chocolatebanana #chocolatebananasmoothie #snackideas #familynutrition #halsanutrition
Mix up your usual breakfast or snack by adding a v Mix up your usual breakfast or snack by adding a veggie or two. 🌱Sure, eggs on toast are delicious alone, but they really make you pause and slow down when they are presented in as colorful of a way as here.⁠⁠ 💛
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Veggies not only add beauty, but they also add flavor, texture, and, of course, nutrients. ⁠(Microgreens are one of my favorite additions. I also love radishes and need to remember to buy them more often!)⁠⁠
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It's easy to get in a rut with our meals. It's also easy to mindlessly eat while scrolling or typing away on our devices. ⁠⁠
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Put the screen away and carve out a little extra time to make your meal. Add a little extra color to your plate in the form of veggies or fruit and then give your food the full attention it deserves.⁠⁠ 🌈
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Sure, it takes a little more work to wash and slice up some produce, but the effort is well worth it. ⁠⁠💫
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#halfplateveggies #moreveggies #eggsontoast #satisfyingsnack #nourishingsnack #mindfuleating #mindfulsnacking #colorfulplate #halsanutrition #snacktime #familynutrition #momnutrition #spiceupyoursnack #mixupyoursnack #nourishingfood #nondietapproach #intuitiveeating #registereddietitian
Happy Weekend! 💫It’s snowing here again, but Happy Weekend! 💫It’s snowing here again, but it’s winter after all. ❄️ I find it absolutely beautiful but that said, I admit I am also looking forward to warmer days and being outside without my fingers & toes getting cold so easily! (hello #reynauds)

I did get my boys out for a dog walk in the snow this afternoon. Grateful for these moments. ❤️ Also grateful for our dog who gets us out of the house even when it’s cold out. 

Hoping we get enough fresh snow for cross-country skiing this weekend. And perhaps an outdoor fika. ☕️What are your weekend plans? 

#stillwinter #marblehead #weekendmood #getoutside #snowflakes #halsanutrition
More snow is coming ❄️❄️❄️here and to More snow is coming ❄️❄️❄️here and to say that temperatures have been cold throughout most of the US lately would be an understatement! 💨So why not warm up with a hot bowl of soup or stew. 🍲

My latest blog post features a round up of 11 delicious vegetarian soup and stew recipes from some of my favorite food bloggers. Best of all, they can all be made with the help of an instant pot or slow cooker.

Included in the round up is my slow cooker black bean, sweet potato, quinoa chili pictured here. 🌶 

Get the link in my profile. ⤴️ 

What’s your favorite soup or stew?

#slowcookerrecipes #vegetarianrecipes #plantforward #halsanutrition #familyfriendly #instantpotrecipes #familyfuel #souprecipes #stewrecipes #vegetarianchili #foodtographyschool #foodtography #meatlessmonday
Anyone know what these are? They are “semlor” Anyone know what these are? They are “semlor” and they were traditionally eaten in Sweden on Fat Tuesday. (These days they are enjoyed for a longer stretch of time.) 

Semlor are an absolute favorite of mine. The combination of real whipped cream, almond paste, and the sweet cardamom bun is 💯.

There was a time when these would have been on my “shouldn’t eat” or “should restrict” list. I still ate them, but with a side of restraint and overanalyzing.

Thankfully, I was eventually made aware that I was being affected by diet culture. These days I eat semlor with pure joy and satisfaction. 💗

#semlor #semla #fattuesday #fettisdagen #svenskmat #svenskkultur #dietculture #dietculturedropout #intuitiveeating #nondiet #foodtographyschool #foodtography @foodtographyschool #bakersofinstagram #swedishfood #whippedcream #almondpaste #cardamombuns #swedishtradition #replicasurfaces #halsanutrition
Happy Valentine's and Galentine's weekend! ❤️O Happy Valentine's and Galentine's weekend! ❤️One of the simplest ways to celebrate is with chocolate. 🍫I mean, flowers are nice, but chocolate is divine. ⁠⁠
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I recommend getting outside for a nature walk, some skiing, or even just a neighborhood stroll. 🏡Last weekend I got my family out for a walk and we mixed it up by walking down streets that we had never been on before...even though we have lived in this neighborhood for almost 6 years!⁠⁠
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After this "forced family fun" 🤣,as I know some people like to call it, keep the family gathered by serving up a cozy, delicious, chocolatey snack: like this chocolate fondue platter or a cup of homemade hot cocoa with extra whipped cream. Yum.⁠⁠ Recipes for both are on my website. 
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Also, Happy Winter Break if your kids are off. ❄️We will be home all week, so check back here for recipe ideas that your kids can make on their own or with a little help from you. Who knows, maybe I will even have my kids help me post my first Instagram reel. (The ones that are already on here are thanks to my fabulous niece @kateginder ).⁠⁠
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#valentines #galentines #familyfun #chocolatefondue #cocoa #meltedchocolate #familysnack #forcedfamilyfun #recipeontheblog #halsanutrition #winterbreak
Who eats the most citrus in your house? 🍊⁠⁠ Who eats the most citrus in your house? 🍊⁠⁠
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I'm pretty sure I'm the #1 consumer here. However, as may be the case for many of you, I find that when I cut it up and put it out the rest of my family is much more likely to indulge. 💛 (The exception being with clementines, 𝒂𝒍𝒎𝒐𝒔𝒕 everyone in my house is pretty good at peeling their own.)⁠⁠
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Inspired by my friend @jennyshearawn, I took my sliced up citrus a step further in this picture, drizzling it with a touch of honey and lime and then sprinkling on some mint leaves. 🌱🍊🍯Yum! It was almost too pretty to eat it! If you are in a fruit rut or want to get some more vitamin-C packed citrus into your family I totally recommend this simple citrus plate.⁠⁠
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Ok, time for an afternoon grapefruit break. I grew up eating grapefruit with my breakfast in the winter, but these days I find it hard to take the time to do so in the mornings!⁠ 🤪⁠⁠
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#vitaminC #citrus #oranges #caracaraoranges #dietitiansofinstagram #bostondietitian #marblehead #foodtography #foodtographyschool #eattherainbow #colorfulplate #healthyeats #nourishingeats # eatmorefruit #plantfoods #plantbased #grateful #fruitsalad #citrussalad #wintersalad #citrusplatter #winterfruit #immunesupport #momnutrition #kidsnutrition #thankyoucalifornia #familysnack #familynutrition #halsanutrition ⁠⁠
Happy World Pulses Day!⁠⁠ 🎉 ⁠⁠ What are Happy World Pulses Day!⁠⁠ 🎉
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What are "pulses"? Pulses include chickpeas, beans, dried peas, and lentils. These vegetarian sources of protein pack in a lot of nutrition without a big carbon footprint. ⁠⁠🌱
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This makes them a sustainable choice that we should choose more often. 🌏Another plus is that they are generally inexpensive and easy to store for long periods of time.⁠⁠
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These vegetarian meatballs are a fun way to add more pulses to your repertoire. ☀️Made with nutrient-packed and flavorful ingredients such as sunflower seeds, hemp hearts, and sundried tomatoes, these veggie meatballs also feature cannellini beans.⁠⁠
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Cannellini beans, sometimes called white beans, are a versatile pantry staple. In addition to providing protein, they also offer fiber, folate, iron, and other nutrients. ⁠⁠💪
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Check out my blog to get the recipe. You will also find other great meatless meal ideas such as black bean sliders, veggie chili, lentil salad, and hummus. ⁠⁠😋

PS - To the emoji creators, whoever they are, we need a pulse emoji or two! 
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#pulseemojis #emojicreator #worldpulsesday #pulses #worldpulsesday2021 #internationalpulsesday #nutritioninformation #vegetarian #flexatarian #foodatarian #intuitiveeater #foodawareness #plantbasedprotein #plantbasednutrition #plantbased #eatmoreplants #sustainablefoods #registereddietitian #nutritionist #pantrystaples #cannellinibeans #beans #driedbeans #cannedbeans #veggiemeatballs #vegetarianmeatballs #spaghettisquash #deliciouseats  #recipeontheblog #halsanutrition ⁠⁠
What’s your go-to snack? For me it’s often a h What’s your go-to snack? For me it’s often a handful (or two!) of almonds and a banana, an apple with peanut butter, yogurt and granola, or cheese and cucumbers on rye crispbread. 

But sometimes I get a little fancier and make things like this chia pudding. It really just takes a couple of minutes to stir together. The catch is you have to wait a few hours or even overnight to allow the chia seeds to soak up liquid. Of course, prepping ahead also means you have a nourishing snack waiting for you when needed. 

Chia seeds are part of my weekly diet. Rich in protein, healthy fat, iron, and fiber they are small but mighty. 💪 My kids like them as part of granola, blended into a smoothie, or baked into muffins or cookies. My older son likes chia pudding as well.

Are you a chia fan? How about a chia pudding fan? 

#chiaseeds #chiapudding #snacktime #proteinpacked #cardamomchiapudding #strawberries🍓 #recipecomingsoon #snackideas #nourishingmoms #antidiet #nourishingteens #nourishingkids #nondietapproach #joyfuleating #foodtographyschool #foodtography @foodtographyschool #halsanutrition
Let's talk lunch for a second. 🌯There is no dou Let's talk lunch for a second. 🌯There is no doubt that in our American culture we want it to be quick and easy. Enter the sandwich, it takes just a couple of minutes to throw together and not much longer to eat.⁠⁠
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Sandwiches are the go-to lunch for my kids on most days. At age 12 & 14 they can easily make their own sandwiches as long as I keep some ingredients on hand.⁠⁠🍞🥬🥒🧀
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Of course, eating the same old sandwiches can get boring pretty fast. So how do you keep it interesting? One of my favorite ways is to vary the bread! From bakery-fresh sourdough, to hearty whole grain, to cute little buns, to fresh baguette.⁠⁠ In addition, toasting or Panini pressing bread can do wonders.
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Pictured here is my 12-year old’s favorite sandwich: butter, ham, and greens. But instead of our usual go-to whole grain bread, here it's served on toasted whole wheat Naan bread. Yum. ⁠⁠
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Today he was rather excited for lunch because we had leftover brioche buns from burgers that we had over the weekend. So he made his favorite sandwich on lightly toasted brioche. He said it was so good that I should try one too. I'm not usually a ham sandwich girl, but I took it as a bonding moment and gave it a try. He toasted the bread for me because he said you have to be careful so it doesn't burn. 
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Verdict? It was quite tasty! Even better? The shared lunch experience.⁠⁠ ❤️
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Bottom line: ⁠⁠
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1) Mix up your usual sandwich routine by trying different kinds of breads and buns. ⁠⁠Try toasting & panini-pressing too. 
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2) Let your kids take the lead in creating their sandwiches. And then give one of their sandwiches a try! ⁠⁠
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What is your favorite sandwich? How about your child's?⁠⁠
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#motivationmonday #sandwiches #lunchsandwiches #lunchideas #familylunch #kidslunch #whatsforlunch #teenlunch #halsanutrition⁠⁠ @northcountrysmokehouse #hamsandwich
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TGIF! Get the weekend started with this fun snack TGIF! Get the weekend started with this fun snack or dessert board! ✨It’s guaranteed to get your kids away from their screens and gathered together! 😉It would also be fun to serve up on Super Bowl Sunday.

No major directions needed for this one. Simply melt a chocolate bar or chocolate chips. 🍫I usually do this in a double boiler over the stovetop but a microwave works great too—just be sure to stop and stir every 20-30 seconds. Then pour it into a little bowl, put it on a tray or cutting board, and add an assortment of goodies to go with it. Serious yum. 👌

I like to look for fairly traded dark chocolate. Dark chocolate is a rich source of flavanols, a type of antioxidant that is good for both your heart and brain. ❤️ It’s also high in magnesium and iron. To get the maximum benefit choose chocolate that is 70% dark chocolate or higher. If you prefer the taste of milk chocolate, try mixing half dark chocolate with half milk chocolate. 👍

#tgif #chocolatefondue #fondueparty #chocolateboard #snackboard #dessertboard #superbowlsnacks #darkchocolatelover #flavanols #cocoa #fairtrade #foodtography #heartmonth #familynutrition #halsanutrition
Fun fact: What is the primary driver when it comes Fun fact: What is the primary driver when it comes to our food choices? Taste! Makes sense given that we are born with more than 10,000 taste buds!⁠⁠
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I'm back to teaching @endicottcollege and during the first couple days of class, we spent a good amount of time just discussing what drives our food choices. Turns out, there is 𝘢 𝘭𝘰𝘵 to consider. In addition to taste, here are some other factors involved in this decision:⁠⁠
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-food preferences (texture, creaminess, appearance, etc.)⁠⁠
-enjoyment ⁠⁠
-culture ⁠⁠
-environment ⁠⁠
-social life; your peers, social gatherings⁠⁠
-mindfulness vs. multitasking⁠⁠
-food and diet trends⁠⁠
-nutrition knowledge - or rather, one's 𝓅𝑒𝓇𝒸𝑒𝓅𝓉𝒾𝑜𝓃 of foods as "healthy" or "unhealthy"⁠⁠
-current state of health (e.g., medical need for special diet or trying to lose/gain weight)⁠⁠
-food allergies and intolerances⁠⁠
-advertising⁠⁠
-time⁠⁠
-convenience⁠⁠
-accessibility⁠⁠
-cost⁠⁠
-habits⁠⁠
-emotions⁠⁠
-hunger level⁠⁠
-schedule for the day (e.g., eating a big breakfast before a morning of teaching or light breakfast before going for a run)⁠⁠
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Can you think of other ones? ⁠⁠
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Something else that I pointed out to my students is that many of these factors are completely or partially out of our control. This is one of the many reasons why trying to completely change the way you eat (e.g., by going on a restrictive diet) can be difficult.⁠⁠
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Ok, time to whip of some of these blueberry scones so that they will be ready in time for fika! Hop on over to my blog, link in profile, to get the recipe.⁠⁠
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#nutrition101 #nutritioneducation #nutritionknowledge #nutritionfromsciencetoyou @joansalgeblake #fooducation #collegenutrition #registereddietitian #nondietapproach #halsanutrition #blueberryscones #oatmealscones #recipeontheblog #foodtography #foodtographyschool #fikatime ⁠⁠
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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

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