Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC
What does it mean when you don’t know what to eat?
When I first began working to listen to my body, I had NO idea what I wanted to eat.
I spent over a decade in the diet and binge cycle and had never before asked what my body needed or wanted. I was always following a rule, counting calories, measuring with points, or following a program. Needless to say, when I first started working to eat in a balanced way, I had no idea what to eat!
It’s normal to struggle with not knowing what to eat, especially if you’ve been in the diet world for any length of time.
Dieting teaches us that we aren’t to be trusted around food; we must follow rules or else we will spiral out of control. Part of learning how to let go of dieting and eat in a balanced way is to experiment with what kinds of foods your body wants.
Here are 4 tips to figure out what to eat:
1. Check in with your body to see what sounds good or satisfying
Use whatever language here makes sense to you. Ask your body, what sounds energizing? What would feel nourishing? What would sound like a meal I could eat that would let me leave feeling satiated? See if any answers come up.
2. If there isn’t a clear answer, guess!
At first, I would take a guess about what I wanted. There are typical foods I used to eat for breakfast, so I would pick one of the 4 options (eggs, yogurt, oatmeal or peanut butter toast were my go-to’s) and see how my body responded. If nothing is clear, pick anything and see how you feel after. You can always change course or add something in later.
3. Balance “shoulds” with “wants
If you’re confused, my advice is to always pick half and half. If the mind says “you have to have a salad” but the body says “but I want a turkey and cheese sandwich with mayo and chips”, make your lunch half of each!
4. Get feedback about how it went and go back to #1 at the next meal!
Your body will always give you clues as to how it feels after a meal. Do you feel heavy or light? Do you feel crave-y or satisfied? Do you feel energized or zapped? Do you feel like you can last a few hours or do you need more food? Tune in to see if what you chose was what your body wanted and needed. The best way to learn is through trying, getting feedback, learning and taking that feedback into the next time!
Sometimes, nothing will sound appetizing and that’s okay!
Not every meal will be the best meal on earth and that’s fine. We’re aiming for an overall sense of balance and satisfaction. You’re re-learning how to hear your body’s signals so it may take some trial and error, but over time you will get the hang of it as you eat and get feedback!
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Learn about One-on-One CoachingAbout the Author:
Jenn Hand has been helping women like you become normal eaters since 2015.
She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again. As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.
Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.
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