Practicing Stress-Free Eating with Registered Dietician Kylie Sakaida
Stress and the eating habits of many individuals are intertwined. Recognizing this relationship can help individuals make positive changes in their lives by transforming their approach to eating. To achieve stress-free eating, the goal should be “to make meal planning and cooking easy,” Sakaida says. This can be achieved by introducing fiber and water into one’s diet, or utilizing canned and frozen foods to reduce cooking time.
- Increasing fiber and water in the diet can help alleviate stress around food choices
- Canned and frozen foods can provide a convenient alternative to lengthy meal preparation
- Making meal planning and cooking easy can lead to a more stress-free eating experience
A key aspect of stress-free eating is letting go of perfectionism. Sakaida emphasizes that “one meal won’t make or break your progress.” By acknowledging that imperfections are acceptable, individuals can begin to see their eating habits in a more positive light.
| Meals | Description |
|---|---|
| Breakfast | Savory oatmeal or a smoothie, usually pre-made |
| Lunch | Mason-jar noodles, salads or wraps |
| Dinner | Tofu, chicken, beef or fish with white rice or brown rice and vegetables |
To make meal planning and cooking more manageable, Sakaida advises gathering recipes and writing down ingredients. This approach helps individuals avoid the stress associated with making decisions on the spot.
“I tell people to gather recipes, and then write all the ingredients down as you would if you’re gonna go shopping,” Sakaida says. “Also, swap out ingredients that are similar to each other. If you’re doing a recipe that has both spinach and kale, and another recipe just uses kale, you can definitely just buy the kale if you want to save money or try to use all your ingredients.”
By adopting these strategies, individuals can cultivate a more relaxed relationship with food and nutrition. Sakaida’s approach to meal planning and cooking is centered around ease and flexibility, rather than striving for perfection.
Key Principles of Stress-Free Eating
• Make meal planning and cooking easy
• Lower stress around food choices
• Avoid perfectionism and accept imperfections
• Incorporate fiber and water into your diet
• Utilize canned and frozen foods for convenience
• Gather recipes and write down ingredients for meal planning
Examples of Balanced Eating
Sakaida’s own diet varies, but she strives to include a mix of both animal and plant-based proteins. Her idea of a balanced plate is: half a plate of produce, a fourth plate of protein and a fourth plate of starch. For Sakaida, a balanced plate typically consists of:
- Half a plate of produce
- A fourth plate of protein
- A fourth plate of starch
Taking Control of Meal Planning
Sakaida finds that planning meals ahead of time can make decisions around eating more seamless. She recommends gathering recipes and writing down ingredients to make meal planning and cooking easier.
- Gather recipes and write down ingredients
- Swap out ingredients that are similar to each other
- Use canned and frozen foods for convenience
By adopting these strategies, individuals can take control of their meal planning and cooking, reducing stress and anxiety associated with food choices. Sakaida’s approach to eating is centered around ease, flexibility, and a positive relationship with food and nutrition.
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