Hey Fit Fam,

So it’s January. You know what this means. Diets, Detox, and resolutions! May I invite you to give this article a read, and then if you still decide to jump on the latest bandwagon then go for it?

Yes? Ok, here goes my little PSA just for you:

Be aware of Marketing Timing:

Meal delivery, diets, supplements, shakes, powders, and empty promises are absolutely coming in HOT this time of year. You can count on this like you can count on the sun coming out. Be that discerning smart person I know you can be (especially about popular fad diets), and critically think about what’s coming in your line of sight and understand the intent of the origin. Just know that it’s to sell and make that money! It’s NOT going to be for your health and well-being and… pocketbook. It’s important for you to understand this fundamental bias from the media.

Be aware of the Fad Diet Formula

Fad diets are popular because they promise results without the effort required to make lifelong positive changes. The best way to avoid falling prey to these fad diets is to learn how to recognize them and their pitfalls. Fad diets all have one or more of the following in common:

So now that you have been properly warned, you might be asking: so what does a healthy routine look like? It’s boring, and you have already heard it (no doubt from me), but I will only give you the best information I know. Repeatedly.

Seek Balance: Choose a healthy, well-rounded balanced diet with an abundance of fruits and veggies, plant protein dominant, whole grains, and anti-inflammatory fats. If you wish to choose a generalized “diet” that’s been tried and true for decades, you can give the DASH diet or the Mediterranean diet a go.

Make room for “play food” or treats: This is for your soul and psychology where the food is not nutrient dense but it tastes so dang good. I typically say less than 10% of your daily calories.

Move: Yep! Can’t get around this one. You must find a way to integrate movement daily into your life however you like. Walk, run, skip, leap, crawl, cycle, lunge, squat, dance, turn… whatever! But move that body every day. And if you sit more than 5 hours a day, you better do some making up for that with vigorous exercise and other movement.

Use Reliable Resources: When you have questions about food and nutrition, your first instinct may be to search for answers online. But, as the saying goes, you can’t always believe everything you read (ALWAYS look at the source and see if there is bias). You want organizations backed by evidence-based research and sound science that’s held up over decades.

https://www.eatright.org/ (Only implication is dairy. You don’t need to eat it)
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart
https://medmunch.com/wp-content/uploads/2020/08/7_day_plan_mediterranean_diet.pdf
https://www.medicalnewstoday.com/articles/324221

If you would like a more personalized plan for you, seek a Registered Dietitian for consult. Don’t forget I offer this through https://www.studiosweatondemand.com/shop/nutrition-coaching/

Be smart out there!

Miriam Jirari MPH, RD, CPT
Certified Intuitive Eating Counselor and Behavior Specialist
Studio SWEAT Dietitian

Resources:
1. https://www.fyp365.com/a-dietitians-guide-to-fad-free-nutrition/