”I don’t know what’s considered a healthy meal vs. a snack?”

Sarah said when we met for our first nutrition counseling session.

”I mean, I think I know. I have A LOT of thoughts swirling in my head about what’s a meal vs a snack. But I don’t know if that information is true or just more food baggage I’ve learned over the years.”

"I eat plenty of healthy foods, but I also have my vices - chips, chocolate, cookies. I probably shouldn’t eat those if I'm worried about my weight, right?”​
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Wrong! Let's review. And answer Sarah’s question.

The first step in gentle nutrition is adequacy. Are you eating enough throughout the day?

It's not about what or how much, just are you feeding yourself, yes or no?

Step number 2: Balance

When you eat, aim for a balance of carbs, protein, and healthy fats in each meal and snack.

Not in a count-your-macros way, just are those foods on your plate, bowl, or paper towel as you eat standing over the kitchen sink between meetings.

No? Just me then :)

Step number 3: Eat a variety of nutrient-dense and pleasure-dense foods as often as possible.

Yes, [NAME], you CAN have chips next to the dark leafy green salad finished off with a chocolate chunk cookie!

Yeah. Sarah's mind was blown, too.

More specifically, she was blown away by the quick lunch suggestion I gave her of tortilla chips (multi-grain if possible) + black beans stirred into smashed avocado + cheese slices and an apple.

It’s the perfect gentle nutrition recipe!

Carbs (chips and apple) + Protein (beans and cheese) + Fat (avocado and cheese)

AND

Nutrient dense (apple, beans, cheese, avocado) + Pleasure dense (chips)
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Step number 4: Add in nutrients based on your health goals, like calcium-rich foods for strong bones, more fiber to lower blood sugar, and more olive oil to lower cholesterol.
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When you and Sarah reduce the healthy-eating noise in your head and keep food simple with these 4 steps...

...lunches become quicker, grocery shopping is easier, you have more freedom and joy with food, AND you meet your nutrition needs most of the time!

Here are my top 5 favorite foods to add whenever possible, including 10 seasonal recipes created by my friend Chef Shannon Cook.

• Whole-grain-based carbs
• Berries - fresh and dried
• Greek yogurt or Super Firm Tofu
• Cold water Fish
• Leafy Greens

Get recipe here: 5 foods for women with Recipes.pdf​

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Which one do you want to add to your meals or snacks this week, Reader?

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Not sure?

​Join the waitlist for the Gentle Nutrition Made Easy mini-course

Get a step-by-step road map of how to practice the 4 steps of gentle nutrition, no matter how busy your life is.

Registration opens in April!

In 4-weeks you’ll learn:

• Quick, easy meals and snacks that don’t require spending all weekend in the kitchen.
• Why it's important to eat a variety of nutrient-dense and pleasure-dense foods
• How to front-load your day with balanced nutrition to boost energy and stop mindless snacking after 3 PM
• What nutrients can improve your health during menopause?

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Have a delicious weekend savoring food and your body!

Amanda

PS: Reduce the healthy-eating noise in your head and keep food simple with the 4 steps of Gentle Nutrition. These steps will make lunches quicker, grocery shopping easier, give you freedom and joy with food, AND help you meet your nutrition needs most of the time!

Scroll up for the 4-steps + my 5 favorite foods to add in (and recipes!).