October marks the first anniversary of The Nutrition Atlas. In the past year, I have worked at two psychiatric hospitals, an intensive care unit, several kitchens, a dialysis clinic, a few different community nutrition programs, an outpatient clinic, and a nutrition public relations company. After six years of higher education and a year-long practical internship, I have finally outgrown the labels of “student” and “intern” and am able to call myself Zoë Atlas, MPH, RDN. And I’ve learned a few things along the way.
First of all- what does it mean to be “healthy”? My views on this have evolved over the years. When I tell people what I do (especially over a meal), they often say something like “oh, you must eat really well” or “I wouldn’t normally be eating this, but…”. It’s true, I do eat pretty well most of the time. I know what makes me feel good and what doesn’t, and I believe in practicing what I preach. I try to select foods that give me energy, promote good health, and are ethically and sustainably sourced. I also know that food is a huge source of pleasure in life, and that indulgence once in a while is good for the soul. This leads me to my first lesson:
You don’t have to be perfect to be healthy.
I have met a LOT of nutritionists, and I can count on one hand the number of them that don’t eat any sugar or carbs, or who do juice cleanses regularly. When we had our monthly potlucks in the nutrition department at Napa State Hospital, where I did my dietetic internship, there was always cheesecake. However, people would usually take a small slice and eat it slowly, enjoying it without guilt. I like to permit myself small indulgences- on a regular day, I’ll have a piece of dark chocolate after dinner, and knowing that I have that treat waiting for me keeps me from eating junk throughout the day. You don’t need a lot of something to enjoy it; the trick is to savor it.
Mindful eating is key.
If I could teach everyone one food-related skill, it would be mindful eating. Guilt and shame play such a large part in Western food culture, and those feelings are not conducive to good health or happiness. The basic definition of mindful eating is using all of your senses to experience food. This involves slowing down and making food the primary event. With practice, this can help you respond better to your natural hunger cues, enjoy food more, and eat less. Food affects people differently. There is a biological basis for some of this (remember nutrigenetics?) and some of it just comes down to lifestyle and personal preference. Some people like to eat small frequent meals throughout the day, whereas others do better with two large meals or even intermittent fasting. Your body is a pretty good judge of what it needs, and ultimately it is going to be best to listen to internal rather than external cues to eat. Cooking goes hand in hand with this; as much as possible, I encourage getting in the kitchen and playing with your food. Smell it, touch it, taste it, and learn where it comes from. You can find more resources and information about mindful eating through the Center for Mindful Eating.
Nutrition is a science, and science evolves.
People often tell me that they’re frustrated with how “wishy-washy” nutrition recommendations are. Eggs are good, eggs are bad, butter will kill you, butter is fine… what is considered “healthy” is not always clear cut. One of the main reasons for this is that a large amount of the data we have about food and health comes from observational studies. These studies can be very useful for understanding overall patterns of health and disease, but their ability to assign responsibility to one particular food is limited because there are so many other uncontrollable variables. So, what do we do? The media can be quick to jump to conclusions based on the results of a single study. It is important to look at the total body of evidence for any one claim and keep an open mind with the understanding that things can change. We do know that diets that emphasize a wide variety of fruits and vegetables, whole grains, lean protein, and healthy fats, and limit added sugars and alcohol, have stood the test of time. Some useful resources for reliable and thoughtful nutrition information that you can turn to include the Health & Nutrition Letter from Tufts’ Friedman School of Nutrition Science and Policy, The Nutrition Source from Harvard’s School of Public Health, and Today’s Dietitian Magazine.
Small scale sustainable choices can have a big impact.
I grew up in Berkeley, California, where farmer’s markets are plentiful and we could grow our own produce in the backyard. There, it was easy to get to know farmers and understand where our food was coming from. Although it’s not possible to do this everywhere, it is important to consider ethical sourcing and sustainability when making food choices. You can do this by buying produce in season (this seasonal food guide can help), consuming meat mindfully, and shopping locally as much as possible. Consider food packaging as well; a reusable tupperware container for your lunchtime sandwich is better than a disposable plastic bag, for example. Small, simple shifts in everyday habits can go a long way towards creating a healthier and more sustainable food culture.
Food is more than its nutrients.
In the 1980’s, we began a cultural shift towards talking about foods in terms of the nutrients they contain rather than the whole food itself. Part of this was born from a desire to understand and ameliorate malnutrition in the United States. Although it is helpful to know the nutritional composition and value of what we put in our bodies, talking about meat as protein and produce as antioxidants can also make us lose sight of the big picture. When I worked for chef and food activist Alice Waters, the staff always took a lunch break to sit and share a meal together outside. Alice’s vision for her restaurant, Chez Panisse, was inspired by the beauty and warmth of French food culture and her love of cooking meals for friends. I have carried that love of the table with me throughout my growth as a professional within the world of food. Yes, I am a nutritionist, and I believe in the power of nutrients to promote health. However, I believe in nutrients in the context of food. I get so much joy out of cooking and sharing a meal with friends and family, and love exploring foreign cuisines. Preserving food culture and food traditions is essential to good health and happiness.
Thank you for sticking with me over this past year! I look forward to sharing more with you along the road. As always, feel free to leave me a question or comment on the contact page, or just say hi. I would love to hear from you!
Great post, Zoë! I appreciate the links as well. “Healthy” eating is not clear cut. What is “healthy” for some, is not for others. For example, my dad could not eat raw vegetables (which, we all know, has the reputation of being the healthiest of foods). Some people can’t tolerate gluten, or need to adhere to a FODMAP diet. Unfortunately, we tend to listen more to what the media says, than what our smarty body is trying to tell us.