AN ABUNDANCE MENTALITY
What can you add instead of subtract?
In the world of diet and nutrition, restriction has been the center of attention for decades, and if you’ve been around here for a bit, you’ll know that I love to work with people on eating as much as possible for their current goals. I also know that just saying “eat more!” or “you don’t have to reinvent the wheel; increase more of what you are currently eating!” can be unhelpful and daunting directives to try and put into action.
So, this post is about action – of taking the next step to eating more in a manageable, realistic, comfortable way. And it’s not just action in your kitchen as you’re plating. It’s just as much action in shifting your mindset from one of restriction to one of abundance – a shift that not only supports long-term health but also enhances your overall well-being.
BENEFITS OF FOCUSING ON ABUNDANCE
POSITIVE RELATIONSHIP WITH FOOD. It might be discovering new options to add to your grocery list, or even reacquainting yourself with items you’ve been wanting (but not getting) for some time. Either way, when you focus on adding foods to your diet, you can foster a healthier and more positive relationship with food.
INCREASED NUTRIENT INTAKE. By concentrating on adding a variety of nutrient-dense foods, you naturally increase your intake of, well…variety. With more color and more options come different micronutrients, vitamins, and minerals. (This approach is helpful whether you are tracking or not!) It helps to ensure that you’re meeting your nutritional needs.
SUSTAINABLE HABITS. Restrictive diets (leaving out entire food groups, setting rules around food, or just being in a perpetual calorie deficit) can be difficult to maintain over time – and they can often lead to cycles of overeating and restricting (it’s a vicious one). Focusing on abundance, however, promotes sustainable eating habits. When you focus on adding rather than subtracting and increase your list of all the foods that you want to/can/do eat, you create a more balanced and enjoyable approach to food that you can maintain in the long run.
ENHANCED ENJOYMENT. Because eating should be fun! Adding more diverse and flavorful foods to your diet can enhance your overall enjoyment of meals. Experimenting with new ingredients and recipes can be exciting and satisfying, as can eating foods that you really, truly like, making your eating experience more enjoyable and less monotonous.
SO: HOW TO SHIFT YOUR MINDSET
START WITH WHAT YOU LOVE. First, identify the foods you enjoy and find ways to incorporate them that strikes a balance. For example, if you love pasta (a fantastic carb source!), try adding a variety of colorful vegetables and lean proteins to your dish. A fan of cereal for breakfast? Try using a scoop of protein powder in your milk, and top with your favorite fruit.
ADD VARIETY. Make a conscious effort to include a wide range of fruits, vegetables, whole grains, and proteins in your diet. Each type of food offers different nutrients and health benefits, so diversifying your diet helps ensure that you’re getting a well-rounded intake of essential nutrients. Tapping into seasonal variety at a farmers market or the grocery store can be a way to make this feel like a fun experiment.
(speaking of experimentation…) EXPERIMENT WITH NEW FLAVORS. Embrace the opportunity to try new-ness: recipes, sauces, and spices. If you find yourself more hesitant or operating on autopilot and in the kitchen, ChatGPT can be a great resource to tap into to take ingredients you have on hand and transform them into something different than your typical go-to.
MINDFUL EATING. Practice this by paying attention to how different foods make you feel. Notice the energy and satisfaction that come from eating nutrient-dense foods, and use this awareness to guide your food choices.
Here it comes again: what can you add instead of subtract?
Shifting from a mindset of restriction to one of abundance can transform your approach to eating and enhance your overall well-being. Embrace the power of adding, not restricting, and enjoy the process of discovering and incorporating a variety of healthy and delicious foods into your daily routine. Your body will thank you, and your mind will thank you, too.
YOUR NEXT STEP
At Front Porch Nutrition, I coach real people through real-life nutrition — thinking through what your wants, needs, and goals are, and working together to make changes that last not just in the moment, but for the long haul. Get started with 1:1 nutrition coaching today!
