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Navigating Nutrition Rules

Sep 5, 2024   •   
Navigating Nutrition Rules

Navigating the ‘Rules’ of Nutrition

As a nutritionist in the gym, I was often asked: What diet do you follow? What rules are the right ones? Should I eat this food group but avoid that one? Navigating Nutrition Rules can be a minefield!

In a world full of conflicting advice, it’s easy to feel overwhelmed. We often just want someone to hand us a magic formula or set of rules to achieve the results we crave.

After years of experience and searching for answers to my own health challenges, I’ve come to understand that nutrition—and health advice in general—is a complex, personal journey. You are unique, and no single piece of advice suits everyone. The best health outcomes come from listening to your body, understanding its signals, seeking personalised advice, and trusting your gut—your own inbuilt guide to what your body needs.

Trust Your Gut – No Rigid Nutritional Rules Required

Throughout different stages of my life, I’ve followed various nutrition rules—some extreme, others more subtle and adopted unconsciously. Can you think of any food rules you’ve followed?

Through the framework of ‘Intuitive Eating’, I’ve found more freedom with food than ever before. It’s possible to prioritise health while letting go of rigid diet rules.

Starting the journey of trusting your body can be daunting. But our bodies are incredibly smart, communicating through symptoms. Learning this unique language empowers you to understand what your body needs and make dietary adjustments accordingly.

Signs Your Nutrition May Need Tweaking

When navigating nutrition what symptoms should you look out for? Here’s a list of key signs and a tip for each:

  • Digestive Health

Track bloating or discomfort, noting what you ate and other factors like stress or your menstrual cycle. Patterns may emerge—certain foods, stress, or cycle phases could be triggers.

  • Bowel Movements

Monitor frequency, consistency, and any discomfort. Are you getting enough fibre and whole grains (from plant-based foods)? Recognising changes from your norm is a good start.

  • Menstrual Cycle and Hormones

Your body’s needs change throughout your cycle. Tune into cravings rather than ignoring them, and try nourishing options. Tracking your cycle and how you feel at different stages is incredibly empowering.

  • Hunger

Hunger isn’t your enemy. If you’re constantly hungry, try increasing fats and proteins for longer satiety—don’t forget the importance of carbs too!

  • Energy Levels

Note times of day your energy dips. What did you eat beforehand? Drink water before reaching for coffee and consider what nourishment your body needs.

  • Inflammation & Pain

Have you been tested for food allergies? Mild allergies can build up over time. Inflammation in one area can affect others.

  • Sleep Quality

Eating late at night can disrupt sleep. Try having dinner earlier or, if you eat early you may be hungry in the night, consider a light snack before bed.

  • Skin & Hair Health

How much fat and protein are you consuming? Both are essential for growth and maintenance. Your overall vitamin and mineral levels matter also, both in terms of consumption and absorption and may need further exploration.

Symptoms can stem from various factors. If simple changes don’t help, seek further guidance from a GP, naturopath, or specialist. Trusting your gut also means trusting your instincts when something doesn’t feel right and seeking the help you deserve.

My 3 Top Steps to Simple Nutrition

Your nutritional needs are unique, but here are three tips that benefit most people and help keep nutrition simple in my family:

  1. Include Variety: Aim for a variety of colours in your fruit and vegetables, and mix up your macronutrient sources (e.g., carbohydrates – try rice or other grains instead of just bread or pasta). A wider variety of foods enhances your nourishment and enjoyment. Introduce new foods to kids one at a time alongside familiar foods. If they don’t try it the first time, that’s okay—just keep offering it with no pressure.
  2. Eat More Fresh Food: Eating food as nature intended is always a solid foundation for nourishment. Choose foods without labels and prepare meals at home whenever possible for maximum freshness. Start with just one extra fresh or homemade food—it doesn’t have to be everything.
  3. No Food Is Off-Limits: There’s a place for everything (except in cases of allergies). Lifting food rules and trusting your body is about allowing all foods to be okay, removing the power certain foods seem to have, and any guilt or fear attached. You can trust yourself around any food when it’s no longer seen as the enemy.

Further resources

Here are two key resources to help you when navigating nutrition rules

See Women’s Health Week resource – Get the goodness in
https://www.jeanhailes.org.au/resources/your-guide-to-the-top-nutrients-for-women

Intuitive eating book – I highly recommend!
https://www.intuitiveeating.org/our-books/

Jess Sheargold runs She Has Vitality in Sydney, New South Wales . Learn more about Jess and Book your Trial today.

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