I’ve had several people ask me recently some version of the question, “After learning all that you’ve learned in your program, what can you just not eat now??” I think they are expecting me to share something along the lines of the “horrors” of McDonald’s, added sugar, or processed foods. My attempts to answer this question got me thinking about how going through a master’s program in nutrition has actually increased my flexibility with eating and confidence that a healthy diet can incorporate all foods – hence, there is nothing that I, as a nutrition professional and enthusiast, “can’t eat now!”

So, I thought I’d share a few key takeaways of what I learned from my time in school. I’d love to hear what resonates with you!

On trusting our bodies: More than anything, my time in school has further reinforced for me the idea that we can trust our bodies and don’t need any “external” source telling us how much, when, and what exactly we “should” be eating. *(Note: in certain special circumstances/conditions, such as recovery from an eating disorder or disordered eating, our bodily hunger/fullness cues are likely off and we may need to temporarily use a meal plan or tracker to ensure we are eating enough to promote health when our bodily signals would otherwise not lead us to eat enough.)*  A key reason why I have greater confidence eating all different kinds of foods is because I trust my body to take care of me when I listen to it – I know that if I eat significantly more at a given meal than I usually do, my body can adjust through increasing my metabolism and/or adjusting my hunger cues for the next meal. I know that I don’t need to monitor my weight because my body weight will fluctuate throughout the day, week, and my entire lifetime – (and that this is normal!) – I can trust that if I am nurturing my body in a healthy way my weight will follow with where it is meant to be.

More on calories and weight: What’s more, I’ve learned about how calorie labels are to be taken with a grain of salt and that weight is a LOT more complicated than calories in vs. calories out. Did you know that the FDA, who regulates nutrition labels, allows for a 20% margin of error when it comes to the calorie amount listed for a food or on a food label? We don’t need to be religiously counting and obsessing over calories because a) it is not even that accurate and b) our bodies are DESIGNED to regulate this for us, without our constant conscious monitoring – much more trustworthy of a source to base my food choices off than a food label, in my opinion! When it comes to our weight, there are SO many factors that go into this. Two people can eat and exercise exactly the same and have vastly different weights. Our weight and ability to extract energy from food is influenced by so many things, including our genetics, hormones, ability to manage stress, our sleep quality, and even our microbiomes. I have been fascinated the more I learn about the gut microbiome… there have been studies showing that manipulating the gut microbiome alone in animals can actually induce weight loss or gain, while controlling for other factors.

Focus on health-promoting behaviors: Since weight is so complicated and not always a good metric for one’s health (i.e., you can be unhealthy at a so-called “healthy weight” and healthy at a so-called “unhealthy weight”), I have increasingly learned the importance of focusing on health-promoting behaviors. While our weight is not something we can directly control, we can generally control our behaviors – which can lead us to better health and to where our weight is meant to be. We can focus on exercising in a way we enjoy and can sustain, getting enough sleep, managing our stress, and pursuing life-giving friendships and meaningful work. We can seek to eat more fruits and veggies while also enjoying the pleasures of regular desserts and treats. We can work to incorporate drinking more water on a daily basis. Small steps, gradually incorporated over time in a way that feels good to you (both physically and mentally), will lead to better health. Focusing on directly manipulating weight will likely lead to mental chaos, frustration, and obsession!

On specific foods and patterns of eating: In terms of how I actually eat and would counsel others to eat, I would recommend eating in a way that you enjoy, can sustain, and feels good to you, rather than fixating on a specific diet (such as Whole 30, Keto, etc.), unless you have a medically necessary reason for doing so (for example, eating a gluten-free diet for Celiac disease). Most people can be healthy nutrition-wise by simply eating a diet full of whole, real foods – while also leaving room for regular, “everyday” enjoyment and pleasure, as always :). At each meal, I recommend focusing on a source of protein, fat, and carb – the three macronutrients. Eating balanced meals in this way will lead to both satisfaction and generally meeting your body’s nutritional needs. At snacks, I usually aim to have at least two of the three macronutrients (for example, an apple with almond butter instead of just an apple). Specific foods that I eat more regularly now? After taking a semester-long class devoted to micronutrients (aka vitamins and minerals), I became more convinced of the value of incorporating certain “powerhouse” foods I like to intentionally work into my meals/snacks regularly. A few of the key foods that I now more intentionally add into my diet on a consistent basis include: eggs (the yolk is an amazing source of choline), red meat (excellent source of zinc, also iron), salmon (great source of vitamin D, omega 3s), fermented foods (great for gut health), and cruciferous vegetables and dark leafy greens (excellent sources of folate – which is important for methylation, also many more benefits!).

Completing a degree in nutrition taught me more about how complicated nutrition is and its effects on our bodies. I find it amazing and empowering that what we eat has such a profound impact on our health. I also love how food – something so basic to life, yet so complex – is a wonderful way to connect with others, nourish our own souls, and enjoy the pleasures that life has to offer.