A dietitian’s guide on how to practise self-care through diet

In the world of wellbeing, there’s plenty of talk around calories, macros, weight and health. But in its simplest form, the way we use food to nourish ourselves and others is the baseline foundation of self-care.

Not only does our diet offer the nutrients the body needs to be at its best, delicious meals and foods are also a basic source of pleasure and satisfaction amid frantic lives.

So, whether you are caring for others, are feeling depleted yourself or know that your diet could do with an overhaul, here are the easy ways to support your wellbeing via your diet.

Take time to prepare and enjoy your meals

In our busy lives, our nutrition can fall by the wayside as we juggle numerous commitments and the needs of those around us, which can see us shoving in quick meals and snacks on the run. Rarely are these types of foods the best options nutritionally.

Taking time to consider and prepare meals that nourish us, and taking the time to sit and actually enjoy them is a simple way to ensure we are nourished with what we need. It also delivers a daily serve of pleasure and enjoyment from sitting down and enjoying our food with friends and family.

Forget the “should”

Sometimes we choose meals or snacks because they are easy, or because they are the options we think we “should” be having. But when we constantly eat foods we do not really feel like, it can fuel binge-eating and overeating as we continue to crave and eventually eat the foods we desire.

For this reason, focusing on what you feel like eating at any point in time is equally as important as ticking the boxes nutritionally. This means if you feel like eating a burger, you are probably better to have one, especially when you can make more calorie-dense options as healthy as possible.

For example, use a lower-carb bun and lean meat patty on your burger and serve it with loads of salad, or enjoy a small portion of pasta with lean meat or seafood and plenty of vegetables. Taking the time to consider what you actually feel like eating will go a long way in keeping your portions under control and help to reduce mindless snacking and binge-eating.

Focus on your own needs

For anyone who is a carer or parent, chances are you are used to considering the nutritional needs and food preferences of several other people. You cook pasta at night because it’s all the kids want to eat, or steak rather than fish because your husband or partner prefers it, but all this catering and adjusting your food preferences for others can compromise your own nutritional needs. At some points in life, we need to serve ourselves before others and at times when you are especially stressed or unwell or depleted it is time to put your own nutritional needs and preferences first.

Don’t feel guilty about treating yourself

You may love nothing more than an occasional glass of red wine. Perhaps chocolate is your thing, or maybe you spend a small fortune on French cheese. No matter what your favourite foods are, adding these indulgences into your weekly or even daily food repertoire can go a long way in bringing the focus back to self, nourishment and enjoyment.

Some people may prefer to indulge occasionally, others a small amount daily – there are no rules but there’s certainly no need to feel any guilt for enjoying the more indulgent foods you love.

Focus on the long haul

What we know from growing research on digestive health, mood and wellbeing is that dietary patterns over time most affect mental health, mood, digestive health and immune function. This means that creating positive dietary patterns over the long term is crucial.

This means that while we all have days when our nutrition is not 100 per cent, committing to eating seven to 10 serves of brightly coloured fruits and vegies daily; whole grains, loads of omega 3-rich fish and nuts and seeds is the easiest way to support our health over the course of our lives.

If one of your goals is to live a long and healthy life, getting your nutrition foundation as strong as possible is a no-brainer.