What I eat in a day | Part 4
Ah, snacks—a cherished moment of the day for the snack lover (me).
But let's talk about snacks and their tumultuous relationship with diet culture. For far too long, snacks have been relegated to the shadows of guilt and shame, burdened by the weight of societal expectations and rigid beliefs about what they 'should' be.
In the world of diet culture, snacks have often been vilified as the enemy—a source of temptation to be resisted at all costs, or worse, meticulously portioned and scrutinized for their calorie content.
But what if I told you that snacks could be so much more than that? What if we liberated ourselves from the confines of diet culture and embraced snacks as a celebration of pleasure and nourishment?
Join me on a journey as we explore the multifaceted world of snacks, challenging conventional beliefs and reclaiming the joy of snacking. Together, let's unravel the tangled web of diet culture and redefine what it means to indulge in a snack.
Old me (consumed by food rules and disordered eating behaviours)
I shouldn’t feel hungry between meals
I cannot have carbs as a snack
Limited options because of eliminating so many food groups through disordered eating, has to be a ‘clean’ snack
Am I going to workout today? Have I earnt this snack?
Take my own snacks to the movies, as no options are ‘clean’ enough
Only eating "healthy" or "low-calorie" snacks.
Avoiding snacks between meals to save calories.
Feeling guilty or ashamed for indulging in snacks.
Only snacking on foods that are deemed "acceptable" or "clean" according to diet standards.
Portion controlling snacks to limit calorie intake.
Associating certain snacks with moral value, such as labeling them as "good" or "bad."
Avoiding snacks altogether to avoid weight gain.
Feeling the need to "earn" snacks through exercise or other forms of "compensation."
Snacking only at specific times or under certain circumstances, such as only allowing snacks after a certain hour or as a reward for completing tasks.
Believing that snacking is a sign of weakness or lack of willpower.
New me (working towards being intuitive eater and finding food freedom and a healthy relationship with food)
Use gentle nutrition to guide a balanced snack with protein, healthy fats and fruit/vege. Using the concept of ‘pairing’
Understand I can have carbs as a snack
Lots of options available as I allow all foods
Can eat snacks out or with friends and family and be flexible
Pay attention to hunger and fullness signals, and choose snacks when I’m truly hungry. Eat until I’m satisfied, and stop when I’m no longer hungry.
If I’m craving a specific snack, allow myself to enjoy it without guilt or restriction.
Practice mindful eating: Slow down and savor each bite of my snack, paying attention to the taste, texture, and sensation. Notice how the snack makes mr feel both physically and emotionally.
Focus on snacks that bring joy and satisfaction, rather than ones that I feel obligated to eat or that I think you "should" eat. This might include a variety of foods such as fruits, vegetables, nuts, seeds, yogurt, cheese, crackers, or even chocolate or chips if desired.
Allow myself to experiment with different types of snacks and flavors, and not afraid to try new things
Remember that all foods can fit into a balanced and intuitive eating approach, and there's no need to label snacks as "good" or "bad."
By using intuitive eating principles to guide your snack choices, you can enjoy a wide variety of snacks while nourishing your body and honoring your cravings and preferences.
Be kind to yourself,
M x
