My philosophy to meals is simple.
It’s a 3-step system:
Step 1: Want
Slow down & ask yourself: What do I actually WANT to eat? This is the missing piece of all “diets” & the actual secret to success. Most diet plans don’t start with this basic question. They just launch right into telling you what to eat. When you start by asking yourself what you WANT, you will never feel deprived.
PS: What you WANT changes day to day, from having a taste for a salad to wanting tacos, burgers, or pizza. No judgement needed. Just tune-in.
Step 2: Balance
I absolutely hate when people say weight loss & healthy eating is about “portion control.” OMG that sounds boring, hard & restrictive. Instead, I suggest focusing on creating BALANCED RATIOS at mealtime. When food is in balanced ratios on your plate, it helps balance blood sugar for lasting, steady energy.
So after you decide what you WANT to eat, create a meal with that food in BALANCED RATIOS, meaning a little grain + a little protein + lots of produce w/ a topper of healthy fat. Check out the PERFECT PLATE GUIDE HERE.
Step 3: Own
To truly enjoy your food & be an empowered eater, you’ve got to OWN the decision about what you are going to eat and OWN the experience of eating (no rushing, no sneaking). Many people speed through decisions about what to eat, rush through eating, and then feel bad physically and mentally.
Instead, slow down and practice TABLE-PLATE-CHAIR. Enjoy eating what you WANT in BALANCED ratios. No need for second-guessing, shame, guilt, or regret about what or how much you ate. Just eat it, enjoy it, OWN it…and move on.
Want-Balance-Own: In Action
My recent meal from Whole Foods salad bar…
1. Want: Mac & Cheese.
2. Balance: A little mac & cheese + a little baked chicken + lots of kale salad w/ almonds & a delish dressing.
3. Own: Ate from a plate while seated at a table. Highly enjoyed this & then went on with my day.
= POSITIVE NUTRITION that nourishes your cells to be both healthy + happy. xx
Jerry Jankowski says
I want to be clear on selecting a whole grain breads. Some labels are miss leading. Sometimes we buy from a farmers market with very limited nutrition information available.
Thank you.
DJ Blatner, RDN says
The best way to know if you are eating WHOLE GRAINS is by reading the INGREDIENT LIST. All foods in a grocery store must have an ingredient list. Look to see the word “whole” in the ingredient list like “whole” wheat flour, especially as the first few ingredients. If you see words like “enriched” or “wheat flour” (without the word whole), those are NOT whole grain. If you are buying from a Farmer’s Market you can ask what kind of flour they use.
Loretta Witomski says
Dawn, I love the reported health benefits of sprouted grain bread, present at best in Ezekiel bread. Since it also contains more protein than other brands, it seems like the superior choice, and there is nothing commercially available that is quite like it. It doesn’t make me feel bloated as does u sprouted whole grain breadSince there doesn’t seem to be any clear evidence that sprouted grains are superior, I’d love to get your take on this. Also, I would love to make it at home, but wow it involved a lot of bean-soaking time!
DJ Blatner, RDN says
Hey Loretta! I definitely recommend sprouted whole grain breads, torillas, buns, etc. And yes, I use the Food for Life brand, too (makers of Ezekiel bread). There actually are research studies like THIS one to suggest that sprouting makes nutrients more absorbable (vitamins, minerals, protein) and that it is likely easier to digest. Enjoy!
Cindy says
I love your emails, it’s nice to get advice
On nutrition. I listen to you on the
John Williams show.
DJ Blatner, RDN says
Cindy! Thank you for taking the time to stop by and share your positivity! Appreciate YOU!
Janet Tyree says
Hi Dawn! You’re the only online food person I like to see in my email box because your ideas and suggestions are so down to earth!
Today’s topic has a lot of good info topics, particularly bread.
I have gut issues and most breads don’t agree, but sourdough is the one bread that has been a better choice for me for years. It never gets any attention so I’m wondering what your thoughts are on this bread?
DJ Blatner, RDN says
Hey Janet! Thanks for the kind words & positivity! I like whole grain sprouted bread the best and a close second is sourdough. The fermented sourdough starter helps create a bread that may be better for blood sugars and digestion (as you’ve noticed). xx DJB
Jan says
Hi Dawn, I enjoy your visits with John Williams with all your tips. My breakfast is usually oatmeal ( one cup half dry) with chopped apple or berries in season plus walnuts cinnamon and often a tsp of chia seeds plus milk. I rarely feed hungry before lunch- between 12:30 and 1. I feel this has carb, protein and fiber. WHat do you think of that?
DJ Blatner, RDN says
Hey Jan! Thanks for the high vibe note! Glad you are able to catch me on WGN radio! Your breakfast is healthy & amazing! Great work. I typically encourage people to get a little more protein in their morning meal, so I’d make sure that it was 1 full cup of dairy or soy milk + 1/2 cup Greek yogurt (also adds some good gut bacteria!) NOTE: 1/2 cup dry rolled oats + 1 cup dairy/soy milk + 1/2 cup fruit + 2 tablespoons walnuts + 1 teaspoon chia + cinnamon = about 420 calories, 8g fiber, 16g protein. Adding the 1/2 cup of Greek yogurt will add about 70 calories + 12g protein.