Take a ‘can-do’ attitude in a ‘do not’ world
- col-bobbie-randall
- January 27, 2025
- 314
“Do Not” rules can cause a person to mentally defend themselves. Attempts to achieve or maintain a healthy weight require a positive attitude, not a negative approach.
A recent magazine cover at a checkout stand declared there were five definite “Do Not” rules for weight loss. Just reading this headline makes me cringe. Food and nutrition should be a constructive and positive experience. When negatives are encountered, human nature wants to revolt or justify. “Do Nots” can be counterproductive.
Upon reading the magazine article, the first negative ordered was “Do Not” miss breakfast. I agree, but I advocate a more positive action: Eat breakfast. Eating after sleep jump-starts metabolism. People who eat breakfast control a stable weight better than those who skip it. Eating before the day starts can avoid overeating throughout the day.
The next nonpositive was “Do Not” overeat healthy food. I agree with that one too. Eat healthier foods but control the amounts. Alternative choices to fatty, sugary options contain calories too. Fruit, dried fruit, trail mix, nuts, avocados, granola, fruit yogurts and dark chocolate each contain valuable vitamins and minerals, as well as extra calories.
“Do Not” overdo portions and amounts. A positive way of saying this is learn what a healthy portion size is. Commit to eating what your body needs as a substitute for as much as you like. Pasta is healthy food, but a 12-inch plate of pasta is enough to feed four people.
Continuing the list was “Do Not” eat standing up. Politely treat your body to a chair, couch or bench while eating. Mindfully taste and savor and chew and swallow the efforts of purchasing and cooking and presenting what will pass your lips. One exception is ice cream. Eat ice cream in whatever position makes ice cream taste the best.
“Do Not” overeat low-fat foods. Low-fat foods often contain extra sodium, double the sugar and more chemicals. Because these foods are often lighter in weight, people tend to consume more of them thinking the foods are healthier. Consuming a smaller portion of a favorite high-fat food is often more pleasurable and healthier than overeating a low-fat version. Research has proven certain fats are necessary for the body. Eat smaller portions of the real thing.
And lastly, “Do Not” drink the wrong beverage. Who is to state which is the wrong beverage? Feeling guilty for sipping on a refreshing sugar-sweetened lemonade or enjoying a glass of wine with dinner is counterintuitive. A controlled amount of high-sugar drinks and alcoholic beverages can fit into a healthy meal plan.
Water is always the best beverage bet. It has zero calories. It will speed up metabolism and decrease craving for sugary drinks.
Approach a healthy intake from a “Can Do” attitude. Avoid the “Do Not” fear of eating. Consuming food can be one of the most pleasurable and positive parts of the day.
Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.