Whether or not you have a mate this Valentine’s Day, you do have a relationship your plate — for better or worse. This year, commit to casting off any unkind food thoughts and embrace food acceptance and body respect instead. To do so, make two lists: A “reject” pile, which includes food-related thoughts and actions that make you sad, mad, fearful, frustrated and uncomfortable, and a “respect” pile, or eating habits that make mealtimes satisfying, enjoyable experiences. Here are some examples of each:
Reject:
1. An All-or-Nothing Approach
Do you chastise yourself for eating some pasta, not loving Brussels sprouts or eating an additional cookie? If so, it’s time for a thought breakup. No one is perfect when it comes to eating. Being overly rigid or creating a small circle of “allowed” foods can have physical consequences like nutrient deficiencies and emotional consequences like disordered eating thoughts and actions.
2. Extremes
Any eating plan that relies on one food, one color or one “right” time of day is extreme in my book. The same goes for diets that involve minimal calories, prohibitive costs or unrealistic expectations. Aim for moderate, sustainable habits instead.
[See: How to Make Healthy Dietary Changes Last a Lifetime.]
3. Nutrient Exclusions
Your plate is not an elite club where only certain individuals are allowed membership; rather, it should be a welcoming place for all nutrients. After all, there’s no one food that can provide everything your body requires to function optimally. That’s is why the word “variety” is a key part of the latest Dietary Guidelines for Americans.
If you don’t eat animal protein, you need to find a plant-based substitute. If you avoid fat in an effort to lose weight, you’ll more likely lose the vibrant look of your skin and hair, and derail your overall health. If you exclude carbohydrate-containing foods from your plate, you may affect your mood as well as your breath. In other words, excluding nutrients may also mean excluding the potential for love.
4. Fad Dieting
Fashion fads are fine; fads on the plate are not so great. Detoxes, cleanses, ketogenic diets, mono diets (which promote eating only one food), gluten-free diets for weight-loss and fasts are like one night stands: any momentary high is quickly replaced by devastation and regret. If a diet’s promise doesn’t feel right or seems too good to be true, cut your losses and walk on by.
Accept:
1. Perfect Pairs
What colors do you like to combine on your plate or bowl? Vivid green and brilliant orange? Or do you prefer mixing textures like the creaminess of Greek yogurt with the crunch of slivered almonds? Consider playing with aromas, like pairing the bite of garlic with the peppery scent of basil. And of course, embrace taste pairings too, like the sweet freshness of a ripe red strawberry with the tart richness of a dark chocolate sea salt sauce.
[See: 8 Food Combinations to Embrace (and 3 to Avoid).]
2. Patience
Success — in the kitchen and elsewhere — happens with hard work, the right attitude and proficiency. When working on food choices or eating habits, then, keep in mind that practice makes better. Make small changes, evaluate how they’re working for you and tweak accordingly. For example, commit to eating breakfast daily, or to trying to slow down when you eat. If the changes don’t stick over time, ask yourself why and try a more manageable change instead.
3. Guiltless Eating
If your Valentine’s Day dinner ends with dessert, enjoy it! If you receive some delicious bonbons, appreciate each bite. Your healthy dieting goals will only derail if you fail to see the bigger picture. That is, that a day of indulging does not mean your belly will bulge forever. If you take the time to taste and savor the flavor of occasional treats, you’ll naturally limit your intake.
[See: How to Stop Emotional Eating.]
4. Selectivity
You chose your mates based on compatibility, so why not choose your plate by following a similar vetting process? Think about your food preferences, the flavors you crave, your culinary ability and what you afford can afford in terms of time and money. That is your sweet spot.
More from U.S. News
9 Aphrodisiacs to Feed Your Valentine
Online Dating Sites: There Really Is One for Everyone
8 Food Trends Nutrition Experts Pray Will Never Return
4 Eating Habits to Break Up With — and 4 to Pursue — This Valentine’s Day originally appeared on usnews.com
