Top 3 Non-diet Nutrition Tips that are Actually Healthy

Tired of food rules that leave you stressed? These 3 non-diet nutrition tips focus on feeling healthy, not restricting yourself.

Written by Sabrina Stadelman and Cristina Luibil, MS, RD, LDN

Most of us want to eat healthy. Many of us have, at some point in our lives, learned to focus on what’s in our foods or which foods are the most nutritious. It's important to nourish our bodies, but becoming too strict about the foods we eat can be dangerous. 

When the obsession with healthy eating becomes unhealthy

Orthorexia is an eating disorder defined as an obsession with healthy eating. People with orthorexia become very restrictive about the foods they will eat. They may become stressed or anxious if their “healthy” foods are not available. They might also cut out entire food groups for non-medical reasons. This restriction may lead them to try to be "healthy" by avoiding social situations, such as going out to eat. They may spend hours a day researching and thinking about food or planning meals.

Orthorexia is different from other eating disorders, such as anorexia nervosa. In comparison, people with orthorexia may not show body image concerns at all and may not have any concerns regarding weight loss. Instead, they focus on eating the “healthiest” diet possible, even when cutting out so many foods is harming them. By cutting out the foods or food groups, they are becoming malnourished. 

People with orthorexia might follow food and “healthy lifestyle” accounts on social media. They might become worried about what others are eating. People with orthorexia and those around them may think they are being healthy. In reality, this behavior can be harmful to long-term health.

Restrictive diets usually don't have enough variety to meet nutrient needs. If the amount of food consumed is also restricted, people likely won't get enough calories. Eating too little is dangerous because it can lead to malnutrition. Malnutrition can lead to many other health problems.

As body fat decreases, it causes an “adaptive stress” response in the brain. When we don't eat enough, our bodies believe we are starving. Our bodies will do everything they can to protect us and prevent us from starving to death.

When we restrict our intake of food, we often feel more intense cravings and find ourselves constantly thinking about food. We may feel a loss of control when we finally allow ourselves access to the foods we have deemed “forbidden.” That is why focusing on non-diet ways to nourish our bodies is the helpful, not harmful, way to be healthy.

Our body and brain are smart; they know when we are not getting enough energy and send signals to tell us to eat more.

As food intake is too low and body fat decreases, our body becomes stressed. When our bodies become stressed, we may feel stressed as well. In this way, restrictions can affect our thinking. When stressed, we are less likely to be able to think logically and with perspective. Stress can also cause more emotional outbursts and make us more sensitive. It can cause us to become perfectionistic, feel anxious, or feel paranoid. It may make it difficult for us to be present in the moment and enjoy fun experiences.

Eating too little for too long can also shrink your brain. This impacts our thinking and interactions. People struggling with orthorexia might have a hard time being present and engaging in conversation. It can take up to a year for brain volume to return to normal, and up to two years after that to recover brain function. 

Non-diet nutrition tips that are actually healthy

How can we nourish our bodies without restriction? We are all individuals, and so every single person’s nutritional needs will be different. For specific recommendations that are unique to you, it’s important to speak with a registered dietitian. But here are a few tips that might be helpful if you are looking to be more intentional with your nutrition. 

1. Variety is Key

Our bodies need a variety of nutrients. Just as each of our bodies have unique needs, every food has different nutrients. If we are too limited in the types of foods that we eat, we may be missing out on certain important nutrients. Try a new recipe, ordering a new dish from your favorite restaurant, or trying a new fruit or vegetable.

2. Include All the Macronutrients

Macronutrients are nutrients that our body needs in large amounts. There are three macronutrients- carbohydrates, proteins, and fats. To create a balanced meal, aim to include all three. Also keep in mind that some foods can be a source of more than one macronutrient. Beans and lentils can be a source of both protein and carbohydrates. Foods like cottage cheese contain both protein and fat. When building a plate, take a look and see if you can point out a source of each of the three macronutrients. 

3. Focus On Adding Color

Another important nutrient our body needs, and one that most Americans don’t get enough of, is fiber. Fiber is in many foods, including whole grains, legumes, fruits, and vegetables. A great way to add more fiber into our diets is to find ways to incorporate more fruits and vegetables. There are many ways to do this, such as adding vegetables into pasta dishes, soups, omelets, and salads. You could make snack plates and try to add as many colorful fruits and vegetables as possible. Or, if you struggle to eat raw fruits and vegetables, focus on what you do like! You could make a smoothie or fruit salad, or add more veggies to your favorite recipe. 

Instead of restricting foods, focus on what you can add to your snacks and meals. Add more variety and prepare dishes that will keep you full and satisfied. 

You should always look for professional advice to determine what is best for you. If you’re struggling or looking for nutrition advice, speak to a registered dietitian. Aterra Nutrition is here to help when you want support.

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Disclaimer: While I am a registered dietitian, the information shared in this blog is for general educational and informational purposes only and may not be tailored to your specific health needs. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.