Written by: Johanna Nathman
Over the past twelve months, I have really been trying to live a healthier lifestyle and eat a cleaner & more nutrient dense diet. Most importantly with this change, I have started to eat what I would call an 80/20 diet, meaning that 80% of my diet consists of whole, unprocessed foods, while the other 20% I leave for meals out, treats, etc. As a general rule of thumb, it is recommended that with this diet, 80% of what you’re eating is made up of vegetables, whole grains, dairy, and protein, leaving the remaining 20% for enjoying yourself within reason, like with a glass of wine or some ice cream. It is crucial to still allow yourself to have foods you crave in moderation, even if they are not clean/unprocessed, as restricting yourself too much and cutting them out completely can be just as unhealthy as eating too much of these foods. Several studies have shown that progress is better than perfection, and too extreme in either direction is unhealthy. This allows me to lead a balanced lifestyle without restricting myself of anything I may want, like a juicy cheeseburger with fries or a cold and crispy glass of white wine, while still focusing on eating as clean and unprocessed as possible.
How to build a balanced meal: to build a healthy and balanced meal, I always like to make sure that I have multiple types of macronutrients on my plate. These include protein, carbs, and fats. One way I really enjoy doing this is to simply build what I call a “nourish bowl” and customize the ingredients to anything I want or have on hand. One of my favorite variations of this includes ground beef for my protein, air fried potatoes for my carb, feta or another type of cheese for healthy fats, and then any other toppings I want! I often include chopped up tomatoes & onions and then drizzle honey on top. Sometimes I add a slice of buttered sourdough for additional nutrients!
A nourish bowl I made with ground beef, potatoes, red onions, feta, honey, & a slice of sourdough with butter
Photo by Johanna Nathman
Since making these lifestyle changes, I have noticed such a difference in my overall wellbeing. I’m no longer bloated, my energy levels are so much better, and I no longer feel hungry or like I need to snack between meals—when you eat nutrient dense foods and meals, you feel so much more satiated and stay fuller longer. Since eating this way, these are now the foods I crave instead of craving ultra-processed foods, and my food noise has completely disappeared. I would encourage anyone to start eating cleaner and more whole foods as it has truly made such a difference in my life!
Photo by Johanna Nathman
Another nourish bowl made with grilled chicken, potatoes, feta, tomatoes, honey, & sourdough with butter
Sources:
All about the 80-20 diet. (n.d.). WebMD. https://www.webmd.com/diet/ss/slideshow-80-20-weekend-diet
Clinic, C. (2024, December 9). What is food noise? and how to quiet it. Cleveland Clinic. https://health.clevelandclinic.org/food-noise-and-how-to-stop-it
Spend, E. (2022, August 2). 4 signs your restrictive diet is doing more harm than good. BodyBio UK. https://bodybio.co.uk/blogs/blog/restrictive-dieting?srsltid=AfmBOooPEcZILs3HumV8-qI2MNb6uSiNcwOz2WlJ7-2i3J38i3Tp71hc