90:10

On my first day of Nutrition 1010 I learned about the 90:10 rule. Have you heard of it?

This rule says that 90% of the time we should eat healthy, meet our daily vitamin recommendations, and get all our servings of fruits and vegetables, etc. But then 10% of the time we can slack a little. Ya know, have a piece of cake or a whole bag of potato chips (although I hope it wouldn’t be the whole bag…) I love this rule because food is delicious and social and to be enjoyed, and sometimes that means indulging ourselves a little. We shouldn’t have to feel guilty for this or punish ourselves with hours on the treadmill the next day. Bleh.

Yesterday, I will admit, I had a “10” day. I was in a bit of a mood and the only thing to console me was a chocolate doughnut. Oh and some Cadburry eggs. Oh and a Popsicle. You can judge me all you want, but it felt so good this morning to wake up and start fresh. I went for a run and had a green smoothie, and I’ve just been consumed with these thoughts that it’s so great that what we eat is a choice we make every meal and we have the power alone to choose to be healthy or not.

So the point of my little personal story today is that normal and healthy eating means moderation, variety, and occasional spoils. I think the best advice I could give someone as a nutritionist is to eat what makes you feel good. I get excited about eating healthy because I feel better and can cope with my days more easily. It’s nice to have choices and agency. And a magic bullet.

Happy National Nutrition Month!

Here it is folks, an entire month dedicated to nutrition! Did you even know March is National Nutrition month? I’m waiting for Martha Stewart to come up with crafts, meals, and decorations for this holiday, because it’s epic!

This years theme is “Get Your Plate in Shape!” Remember this? The FDA came up with the new plate method just last year, so this March to celebrate, the theme is based around adapting the plate method into every meal. Let’s get our plates together people! (I said that in a very Tina Fey from 30 Rock style).

Check out what the Academy of Nutrition and Dietetics has to say about this month: National Nutrition Month Press Release

And some tips to help you get your plate in shape: Simple tips from Registered Dietitians

For those of you who hate following links (it’s ok, I am one of them), I will give you a run down. There are 4 areas of emphasis when it comes to your plate.

  1. Making half your plate fruits and veggies
  2. Incorporating more whole grains (1/2 of your choices ideally)
  3. Including a variety of lean proteins
  4. Adding more low-fat diary foods to your diet

I thought I would dedicate a blog each week to one of these categories, followed by a personal goal I am working on to shape up my plate. So you better stay tuned ya’ll!