RETH BLOG
Why Eating for Your Health Isn’t a Sacrifice, but a Gain
We need to move away from the mindset that we're missing out by choosing to eat in a way that supports our nutritional goals. Instead of thinking, "I'm missing out by not eating pizza," try reframing it as, "I'm actually gaining essential micronutrients and antioxidants from eating fresh, delicious fruits."
So, when someone says you're missing out by not eating a diet low in whole grains, it’s worth asking: what are you really missing?
One of the largest studies on global health found that diets low in whole grains contributed to 1.84 million deaths. In 2017, an estimated 3.9 million deaths worldwide were linked to inadequate fruit and vegetable consumption. In 2019 alone, over a million deaths were caused by diets low in fruits.
What you're actually missing out on is the addictive pull of processed, calorie-dense foods. Let’s be honest, we enjoy these foods because they taste good, but the idea that you're "missing out on life" by avoiding them is misleading.
In reality, by eating a diet rich in whole grains, fruits, and fiber, you're missing out on things like diabetes, joint pain, fatigue, and constipation. Plus, you're reducing your risk of heart disease, high cholesterol, and high blood pressure, while improving your gut health. Choosing a nutrient-dense diet isn't about deprivation—it's about gaining energy, health, and longevity. You're not missing out, you're thriving.
Here’s an action plan based on the key principles from the blog post. This plan provides simple, practical steps to support a nutrient-dense, whole-foods-based diet while reframing your mindset around “missing out”:
What you're actually missing out on is the addictive pull of processed, calorie-dense foods. Let’s be honest, we enjoy these foods because they taste good, but the idea that you're "missing out on life" by avoiding them is misleading.
In reality, by eating a diet rich in whole grains, fruits, and fiber, you're missing out on things like diabetes, joint pain, fatigue, and constipation. Plus, you're reducing your risk of heart disease, high cholesterol, and high blood pressure, while improving your gut health. Choosing a nutrient-dense diet isn't about deprivation—it's about gaining energy, health, and longevity. You're not missing out, you're thriving.
Here’s an action plan based on the key principles from the blog post. This plan provides simple, practical steps to support a nutrient-dense, whole-foods-based diet while reframing your mindset around “missing out”:
Reframe Your Mindset Around Food Choices
- Action Step: When you feel you’re “missing out” on something indulgent, pause and reframe. Instead of thinking, "I’m missing out by not eating this food," try saying, "I’m fueling my body with nutrients that support my health and energy."
- Practical Tip: Write down a few favorite phrases like “I’m choosing health” or “I’m nourishing my body” on a sticky note. Keep it in visible places, like the fridge or pantry, to help remind you of your goals.
Add More Whole Grains, Fruits, and Vegetables; Gradually.
- Action Step: Start by adding one serving of whole grains, fruits, or vegetables each day. Over time, work up to filling half your plate with fruits and veggies and including whole grains in at least two meals per day.
- Practical Tip: If you’re new to whole grains, try easy-to-prepare options like oatmeal, brown rice, or quinoa. For fruits and vegetables, mix them into meals you already enjoy, like smoothies, soups, or pasta dishes.
Set Up Your Environment for Success
- Action Step: Reduce the temptation of processed foods by organizing your kitchen. Keep whole foods like fruits, veggies, and whole-grain snacks within reach.
- Practical Tip: Make healthy foods more visible and convenient by pre-washing fruits or prepping veggies ahead of time. Create a designated healthy snack area in your kitchen to help you stay on track.
Plan Simple, Nutrient-Dense Meals
- Action Step: Aim for balanced meals that include protein, fiber, and healthy fats, which will help you stay satisfied and energized.
- Practical Tip: If time is tight, meal prep by batch-cooking a few staples like roasted veggies, whole grains, and protein sources (beans, chicken, etc.) on the weekends. You can mix and match these ingredients for quick, balanced meals during the week.
Stay Hydrated and Include Fiber for Satiety and Digestive Health
Stay Hydrated and Include Fiber for Satiety and Digestive Health
- Action Step: Drink water throughout the day and aim for 25–30 grams of fiber per day to support digestion and satiety.
- Practical Tip: Start your day with a glass of water and carry a water bottle with you. Snack on fiber-rich foods like apples, carrots, and nuts to naturally boost your fiber intake.
Recognize and Reduce Processed Food Cravings
- Action Step: When craving processed foods, ask yourself if you’re truly hungry or if the craving is due to habit, boredom, or stress. Sometimes, identifying the reason behind cravings can help reduce them.
- Practical Tip: Satisfy your cravings with healthier alternatives. For example, if you’re craving something sweet, try a bowl of fresh berries or a smoothie with natural sweetness. If you want something crunchy, try nuts or air-popped popcorn.
Track Progress and Celebrate Wins
- Action Step: Keep a journal or use a food-tracking app to note how you feel after making these changes. Look for improvements in energy, mood, digestion, and overall health.
- Practical Tip: Reward yourself with non-food treats when you hit milestones, like a new book, a workout class, or a relaxing activity. Recognize that each positive choice is helping you thrive.
Get Support and Stay Accountable
Get Support and Stay Accountable
- Action Step: Share your goals with friends or family members who can encourage you. Consider joining a community or support group for added motivation.
- Practical Tip: Partner up with a friend to try new recipes, or plan “potluck” style healthy meals together. Having someone to share the journey with can help make these changes sustainable.
By following these steps, you’re actively choosing to thrive and prioritize your health. You’re not missing out on life—you’re enriching it by choosing vitality, strength, and well-being 😊.
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