It’s easy to overcomplicate what a healthy diet can look like when we’re constantly being told to eliminate almost every food that we enjoy. Instead of focusing on what to restrict, let’s focus on what we can add. My #1 goal is to promote a healthy lifestyle by helping people make sustainable and realistic changes that are rooted in balance and satisfaction. Contrary to popular belief, dietitians don’t eat a “perfect” diet free of processed foods, non-organic foods, and non-GMO foods - nor do we need to. The goal isn’t to perfect the diet by eliminating all “unhealthy foods”, but to make a healthy lifestyle (a lifestyle that makes you feel happy, energized, and nourished) work for you! Stop subtracting and start adding ❤️
I really needed to hear this. I have been struggling with orthorexia for the last ten years. It's all about taking away certain foods until there's seemingly nothing left. In the last 6-8 months it took a toll on my health in a serious enough way that my loved ones had to intervene. I feel so terrified of carbs and oil. I am seeing a dietitian next week... thank you thank you thank you for this.
Yoooooo loved this!! 🥰 I just switch to chia seeds w milk, frozen fruit nd honey nowadays. As a sweet tooth girl makes me feel super good whenever I’m not that hungry! 😊😋💕
Hey man! I know I’m just some internet stranger, but I want you to know that you’re not alone. Weight is a complicated issue that even doctors don’t always help with because “diet and exercise” isn’t as easy as it sounds, with every other factor that surrounds our relationship with food, energy levels, and self-perception. I hope you find some professionals that take you seriously/help you find strategies that help you get control of the things you want to, regardless of weight. It helps me to focus on thinking about what I need from food, then telling myself I can have what I want after/with I eat what I need. Make it tasty, of course! But this helps me feel better throughout the day, as my body gets what it needs. As a bonus, I eat smaller (but equally as satisfying!) portions of high-carb low-nutrient food, but that’s not the point for me. If this doesn’t help you, leave it on the table, but press on and know that you’re not alone, and your weight does not define your character. 🤍
I have never struggled with weight until now. I'm 27 and have gained about 25kg the past 3 years that I simply can't burn off no matter what I do. I still ride my bike, I still go for walks but somehow I'm getting fatter each day it seems. For me personally I think it's my depression that messes up my hormones.
My diet is so much better now, but this is exactly what I did, starting a few years ago. Instant ramen? Add miso to the broth and eggs and boiled veg. Mac n' cheese? Add broccoli and top with better quality cheese. Now I cook a lot from scratch, but that's not where I started! This is a really great video because it teaches people to start with what they know! Love it.
Agreed. I started to cook by adding and experimenting with instant foods, and now I can cook from scratch. The more you start adding healthy and quality ingredients, the better the food gets.
This is exactly how I learned to make healthier versions of alfredo from scratch. In college it was always just noodles and jarred sauce, then I learned to add veggies and healthy proteins, then use less sauce and add some low fat cheese, then replace the sauce entirely with low sodium or homemade broth and cheese. On the rare occasions I grab a jarred sauce now, my husband always complains that it just doesn't taste as good!
So true!! With my depression, it's way easier to add things once I've already gotten some momentum in the kitchen rather than constantly nagging myself to subtract. Today I started with a sad fried egg and snowballed it into a fried egg on whole grain toast with spinach, leftover chicken, and salsa on top, with a bowl of strawberries on the side. Self care.
Also, you don’t have to add the fruits and seeds TO the bowl. If you have a hard time combining textures, you can eat them separately and it still equates to the same thing.
Yes! ...and if you struggle to eat a whole bowl of different ingredients make half the size bowl or put half in an air tight container in the fridge for the next day.
@@VixeyTehagreed-I love my glass food storage containers for this reason. They feel like good high-quality bowls (in comparison to how plastic containers can feel), and then you already have a good lid on hand to keep the unfinished food fresh.
Letting myself deconstruct foods is the best thing I ever did for my autism and food relationship. Turns out I LOVE a lot of foods who’s textures I struggled with, once they’re deconstructed! I love all the ingredients in so many foods but can’t handle the textures together. Turns out I love a lot more types of salads once I can combine exactly as I please and eat and dip separately!
Pro tip for picky eaters- you don’t have to put the “extras“ in the bowl. It helps me a lot to just have a side plate of fruit with my cereal. That way the different tastes and textures don’t bother me as much 😌
This!! It's so refreshing to see dietitians talking about how a healthy diet doesn't mean less food, instead you should be adding to your meals not taking away from them. Calories and carbs are your body's biggest source of energy which will keep you going throughout the day, don't deprive yourself of that 💗
that actually looks even better than the simple bowl of cereal... you're the first food centered content creator i've seen that actually posts stuff i would eat
It promotes an unhealthy relationship with food. Adding things to a poor diet doesn't make it better, it just means you ate an unhealthy bowl of cereal with some fruit and nuts on it. In MOST Americans diets we need to be taught that consumption isn't the answer, when you have an overconsumption issue you can't just say, "oh well I'll just add fruit to my bowl of sugar!" Telling someone they don't have to eat all of the time and not to eat processed crap when they do eat is the only way. There are zero shortcuts.
I watched this last summer and this January I had a referral to talk to a dietitian because my A1C went up again and put me in the prediabetes range, and when I told her I struggle to keep my carbs down she told me to make sure I never ate carbs by themselves, always add protein and fiber sources. So I remembered your video and it clicked, and despite not being able to keep my carbs intake down, I still brought my A1C down .2 in 3 months and my dietitian was very happy that I was able to focus on the adding to my meals to balance it out.
This advice makes me so happy. I've been struggling with restrictive eating for some time now and this is such a healthy way of treating your own diet.
true! i wish somebody told me stuff like that back when i started restricting when i was younger. it makes me happy that this sort of advice is getting more popular, so maybe some others can avoid ending up in this rabbit hole
As someone with an eating disorder, who's triggered by restriction, I really appreciate this 'add, not subtract ' approach. Also, strawberries in Cheerios is amazing.
Dude this lady is amazing. She’s literally helping people have a healthy relationship with food with genuinely helpful tips for free. She’s essentially providing hundreds of not thausands of dollars worth of information/consulting for free. That literally makes her the most generous channel on TH-cam. Props to go Kylie!
Oh my god!!! I’ve been struggling with a binge eating disorder and this is LITERALLY the best piece of advice I have been given. I now eat all my meals like this! I add things that I know will keep me fuller longer and that are good for me. On top of that, I’ve began making flavored waters with fruit and herbs, which has helped me to drink a lot more water which also helps keep me full. So far I’ve lost 7lbs over the last 2 months! It’s not much but it’s a start :)
@@Broken_Max No, there’s a point where there’s no need to lose more weight, and another where it’s actually harmful to continue to lose weight. Where those points are depends on so many factors that they’re essentially unique to the individual, but they always exist.
TW: eating disorder as a person recovering from an eating disorder, thank you so much for this. informative and helpful but not intimidating or shameful. thank you truly! little things like this help someone with me who is recovering.
You’re changing my life! I started cooking for fun the other day and thoroughly enjoyed my meal :) I used to hate cooking because I never knew what to make and would feel guilty if it wasn’t “healthy enough”. Thank you!
Im definitely subscribing. Because you're the only one I've seen so far that teaches to start with this small step to keep us healthy instead of the frustrating cycle of taking away everything you like to eat and just "eating healthy" with all that frustrating feelings built up that makes you wanna make everything go back to the way it is. What you introduced is just the things we like to eat, but healthier so that eliminates the frustration. Thanks!
This is such good advice because restrictive diets cause people to fail a lot and if done wrong can be damaging in the long run. Your way made sure the body gets all the nutrients it needs. Sending love!❤
I want to thank you for taking the time to create this channel. It has already started to replace the negative voices in my head around food and slowly making them more positive. I’m just starting my journey, but it helps to feel like a human and know that’s it’s ok to start somewhere.
Wow! This is such good advice. I struggle with dieting/eating healthier due to an unhealthy relationship with food from childhood. This is a great idea I'll have to try!!
Thank you for these tips! I was hoping you could talk about how to become a dietitian, and maybe talk about the differences between nutritionists and dietitians like their education or wage :D
A Dietician is somebody who has actually been to college or university to get a qualification. They will always know what they’re talking about and are taught about the science behind what they’re learning. A nutritionist likely got their “qualification” online and it’s debated whether they’re actually properly trained enough to be giving advice. Some nutritionists will be trained to a higher standard, these will always be in person training though. A dietician is always the better option when it comes to knowledge but they’re a lot more expensive to hire for any job. Your best bet if ever choosing a nutritionist, is check where they did their studies and research. Most online at the moment are no better than a random person who’s watched influencers online and they’re so common it’s getting to a point the term nutritionist, kind of means nothing to a lot of people. So essentially, watching a channel like this, you could have more information that a nutritionist would learn in their course.
I started doing things like this because of my ADHD, some days are just low energy days and if I don't have something easy I often just don't eat. I started adding egg and vegetables to instant noodles pretty early on, but I recently started buying freezer/jarred food and add them to everything I feel needs a bit more. I had this idea in my head that in order to eat properly I needed to stand above a pot and cook a full meal.
I have to tell you - I’ve been educated in basic nutrition, how the body breaks down proteins, fats and sugars, and the basic tenets of weight loss for most of my life. But being “educated” hasn’t made it easy to prevent weight gain, or now, to lose weight. BUT this advice - This advice is SO intelligent and sophisticated. It makes so much sense and psychologically, it’s ALWAYS going to be easier to think about ADDING rather than taking away. We’re always going to be happier with a MORE mentality than less. But by default, by adding the more nutritious food items, we will take in less of the “bad” items. Perfect example is Ramen! And I LOVED the SPAM sandwich with rice, veg, and seaweed/nori wrap! (I am also from Hawaii). Thank you for this!!
This is what my dad has told me when whenever I say I should probably eat more healthy. It’s easy to get obsessed with being healthy or give up because it seems impossible. This stops both of those. Plus, in moderation, there isn’t really any unhealthy food
I love this, thank you for the idea. I stopped eating cereal bc I thought it’s too sugary but now I can think of adding nutritious additions so that I can make it healthier :) no more guilt yay
Sugary cereal is still bad for you no matter what you add to it, cheerios aren’t too bad though. Oatmeal is a good choice! Get plain oats and add the same toppings she put on her cereal
I love your positive attitude towards food, it’s the healthy approach! There are so many people struggling with eating disorders and everybody saying you can’t eat this or that, so it’s refreshing to see your videos. Thank you!❤
Thank you for sharing. This is a great perspective. I’ve been cognizant of my eating choices for over ten years and the way you presented “additions” is making something click in me, I love the spin you put on it. I think it healthy eating was taught this way it could benefit so many people.
As a person who struggles with being too thin and having an unhealthy relationship with food your videos inspire me. Thank you please keep making these. ❤
Learning this and how to properly implement it into my diet really really helped me. I developed a binge eating disorder and when I tried dieting couldn't understand why I kept failing and not feeling full. It was what I wasn't putting in my meals that was preventing me from feeling full. This is great advice!
{Pro tip: don’t phrase it quite this way to a person struggling with binge eating lol} Personally I’ve found this helpful, esp with gastroparesis. A lot of my additions come in the form of smoothies. So many more nutrients in way less volume, easier to process as it’s blended, so less pain and nausea. I recommend smoothies to anyone struggling getting fruit & veggies in. Also can be great for protein and hydration!
honestly thank you so much this technique helps me feel less guilty while enjoying my favourite food, also i used to skip meals alot bcz i used to feel guilty but this approach helped me to start eating again with less guilt 💗💗
I make my cheerios with peanuts and chia seeds. The of course milk or almond milk. This morning I added banana and it was tasty. I will have to do it again. Nice thing about cheerios is they're oat based and I like oats as a Carb, health-wise.
THANK YOU, everyone has always made it seem like in order to eat healthier you absolutely HAVE to stop eating certain things, i'm glad to know that it's not the case
I love your channel. I had the pleasure of dating a girl that wanted to do what you do. She is so passionate. What I loved the most about her was the way she would ask me to make her food. Working in kitchens I cooked for us. When she would pick what she wanted, she wouldn't think of flavors but the nutrients of the ingredients. This challenged me to grow as a chef putting ingredients together I never thought to put together and making them taste great. I love this video
thank you so so so so much! i’ve been trying to eat healthier for FOREVER but ever since quarantine that completely went out the window lol. now i know what i need to do :)
I’m recovering from an eating disorder and your content is genuinely the only nutritionist’s content I’ve seen that isn’t triggering. No shame, no “eat less”, it’s incredibly relaxing, reassuring, and appreciated.
But I’ve just got to add… don’t be too afraid to remove things from your diet as well. Especially if it’s making you feel sick (I’m looking at the lactose intolerant dairy eaters). There are also several foods that I really struggle with binging if they’re around. It’s okay to keep those out of your kitchen.
Remove lactose from your diet if you can’t split it into galactose without the help of your gut bacteria. It will spare you a great deal of discomfort.
These tips are pretty useful when you're living alone and just cook for yourself. Thank you so much for these brilliant tips. Also, she passed the vibe check, folks. Milk after cereal gang for life!
I love your channel!! I completely agree that food should not be complicated. Too many extreme diets here in the U.S. when in many other countries food is simple and the philosophy is “everything in moderation.” I subscribed! 👍🏼
FINALLY someone gets it eating healthy doesn’t always mean to eat less! I dont want to lose weight personally i just want to be healthy! Im at my average body weight “perfect” body weight for my height but i dont eat healthy and still dont gain weight! If i started to eat the way some of these “healthy food influencers” do/recommend i would be severely underweight! Im glad at least someone just help you eat healthier than you normally do and not promote weight loss and tiny unrealistic portions and talk about calories all the time.
This has been so eye-opening. It's such a small detail but it has completely changed the way I look at my meals. I've only been following this rule for a few days but it's already made me eat healthier without making me feel like I'm restricting myself. Just shows you how important it is to have a positive relationship with food.
Finally someone i can listen to that wont tell me all yhe things and shouldn't eat and why it would kill me. These people made my life miserable and left me with acid reflux and a bad food relationship. Thank you so much for your help ❤️
I add blueberries and flaxseed to my oatmeal, then have a high protein side (like peanuts, beans, or... well, vegan chicken nuggets lol). It's balanced and great for energy.
this is exactly what I have been doing for the past month. I have a complicated relationship with food so I can't eliminate food or count calories as it makes me too obsessed about food all day and I get anxious. So instead my current focus is health instead of weight loss(although I want to lose weight in the long run because I have gained a lot in the past few years and it's effecting my health) I thought it could be good to incorporate leafy green vegetables into my diet. I now eat spinach with eggs 2-3 days a week, other days I am a little looser but generally have fried eggs with cheese and some greens. It keeps me full for a good amount and since I can buy frozen spinach it was really easy to make it a habit. In the future my goal is to try and incorporate even more veggies into breakfast and dinner!
Never felt satisfied after a bowl of cereal and that’s honestly a common meal on my 600 pound life… it would probably take a couple bowls to feel really full and then a couple hours later… hungers back
Do it if you want. But if you keep replacing stuff you like with stuff you hate/ambivalent sooner or later you will burn out. Living is not supposed to be suffering.
@@aesyamazeli8804 You wouldn’t replace stuff you like with stuff you hate, that wouldn’t work. Just replace food with healthier things you like. It’s funny you say life isn’t supposed to be suffering when the unhealthy foods we love cause us to suffer in the long run. Eat what you want though, it’s your life.
@@aesyamazeli8804 there are all types of breakfast around the globe which are incredible and the limitless options you can have, personally I hate oatmeals and I don’t substitute with things I don’t like, which no one have to do but eating a bowl full of sugar and adding on it and consider it a meal!
I love this so much and it helps me not binge at the end of the day. Instead of “no you can’t” it’s “is this balanced if not what can I do for my body to help that”
do you have any recommendations for healthy meals while you have braces? all the food you make looks delicious but i can't eat it with braces 😫 love your channel! 💖
Well personally.. I eat healthy and what I want, not depending on what wouldn’t harm my braces or whatever but just what I want. Anytime I go to the dentist they say my teeth look healthy and well.. basically what I’m saying is maybe you don’t have to worry about things you can or can’t eat with braces, just eat :D Usually (and this is just what I tend to do) I eat oatmeal with fruits and brown sugar, rice with random things like my own orange chicken or whatever, pasta salads (nothing specific, and I drink smoothies all of the time. Besides soft foods like that I’ve also eaten chips, cereal (which obviously isn’t soft lol), etc (my mind is going blank at the moment)
Been doing this all my life because it makes food all the more satisfying and beautiful. Feel bad for those who grew up not liking glorious veggies. Haha
The carbs aren’t the problem, it’s the added sugars and even oils that’s hidden into everyday food staples. I literally picked up a ‘heart healthy’ cereal that had cane sugar and canola oil in it. There are so many ‘healthy’ foods that are littered with inflammatory ingredients. The scary thing is that it doesn’t affect you right away. You can spend your whole life eating what you think are healthy foods but you still end up developing problems in your advanced years cause you were unknowingly eating toxic and inflammatory ingredients from foods that you thought were good for you.
I recently watched a video on how oils are poisoning us, since then I’ve noticed it’s in everything. Even “healthy” meals aren’t safe from it. I don’t think it’s some silly conspiracy either, companies don’t care what happens to us. Money is everything. You’re totally right!
@@TheSjeize she added milk, fruit and nuts. None of those things are unhealthy. Yes, it might add more calories, but more calories doesn’t always mean unhealthy.
I think what she is adressing is that a lot of people think that Carbs are the problem, you can a lot of people saying if you want to be healthy cut carbs, a lot of new diets "diets" where the main goal is not eating carbs. And Hypeefocusing on carbs like they are the only problem. Disbanking one think at time can help people and it is, most of the times, helpful.
We're all gonna die someday. No amount of perfect eating would prevent that. You can only do your best and just try to live a good life. If you let stuff like this rule you, it's hard to have time for all the joy and experience the rest of life.
Yes! I can't really eat cereal anymore bc I don't like it unsweetened and sugar in the morning aggravates my tachycardia. But when I used to, I'd add things like hemp hearts, peanut butter, fruit, chia, granola, whatever was around to make sure I was getting the fats and proteins that would get me to lunch
I'm happy to see this bein talked about. Most dinners I make might not be totally healthy but I got healthy veggies in it that helps balance stuff a bit.
It looks so yummy and I love how u can explain something so thoroughly in such a short time but I was worrying about how soggy the cereal was gonna be😂
Thank you for posting useful advice instead of the majority "quit everything 'bad' cold turkey" and the condescending "you just need tough love 🙄". That can work for some ppl, but it's the large majority of "health" channels who are like that. Not everyone responds to those attitudes, and that doesn't make them weak. We def need more diverse ways of achieving our diet goals on here.
I love looking at food this way. I noticed I started gaining weight even though I never did so I had to find out what happened. I realized I stress eat a lot and decided to learn more about food so I can understand meals better. I’ve been focusing on adding, not subtracting and I made sure to get my proteins so I can keep myself fuller for a longer time and not snack so much (I still do but I don’t feel guilty that way). It’s been a wonderful journey and I started loving vegetables and food overall.
I struggled with the beginnings of an eating disorder my senior year of high school through freshman year of college. I would avoid food for entire days, only drinking water, and going to my exercise classes three times a week. I dropped from 149 to 135, and I thought I felt amazing, but in my first semester I didn’t have my period for two months. I wish I had heard this sooner, but now I don’t have to be afraid of food 🥹 Thank you
I'm not a dietitian, not even in any sort of medical profession but *this is what I've literally ALWAYS told everybody!!!* I've lived by this all my life and am a healthy and slim young man, late twenties. It's not so much about what you _don't_ eat... it's about what you _do_ eat!! If you just make sure you plenty of the healthy nutriens like vitamins, potreins, fibers and just in general things that make you _feel_ healthy (that means: whenever you get vague symptons, especially somewhere in or along your digestive system ofcourse(!), check with yourself what you ate in the past 24 hours _first_ and then what you ate in the past 3 days _second before anything else. Chances are you just need to eat healthier food... and you can easily know the basic healthy foods. Don't even start with me!) then you also don't have to pay any attention to all the dietary fads that just get any sane person stressed out anyway! All these food hypes are literally so moronic when most major cultures actually have long standing traditions of healthy and balanced diets for daily life and those are even sustainable often for your health in the long run particularly to the environment and surrounding they came about in! So, if your ancestors lived in the same region as you do currently and your grandparents and parents where mostly of healthy weight, in good shape and in good health most of their lives then look at what the culture, your ancestors and parents and grandparents passed along to you but chances are that is what worked and they kept it for a reason!!
I remember i used to wake up at 5am from the age of 8-11 and every single day for those 4 years I had cereal with a nectarine, sunflower seeds and some water. Then I developed anorexia like an absolute chump
Excellent advice!! Think of the things you *can* have and not what you “shouldn’t”. Also just so you know, the ‘whole protein’ thing is a confirmed myth, even the author who originally wrote about it (Frances Moore Lappé) has changed her position on this and retracted the theory 😊
ok but i did this all my life and my health got better significantly only when i took away things (namely, processed sugar, flour and seed oils). i dont think you need to remove "carbs" nor fat nor any other giant food group. but the things virtually no human ate 200 years ago? those can go.
this is actually really helpful! i think it will help with over eating too because these foods make me feel fuller so i won’t be craving snacks throughout the day. it’s easier to rely on something quick when you’re starving after only eating carbs for breakfast
I have a habit of eating food out of the packet, specifically cereal and granola and I end up eating half a full pack and still feel hungry. Thank you for helping me feel fuller and more nourished!! ❤
TW: ED Seeing a lot of people with restrictive EDs in these comments- thought I’d add the perspective of someone with a Binge Eating Disorder. As part of my ED, I go through cycles with what and how much I eat. I’ll go for a few weeks of restricting- maybe a granola bar and half of whatever my family is eating for dinner and a drink. When I don’t see weight loss or results after a few weeks I end up binging for weeks on end until I restart that cycle. Advice like this is going to be a huge part of my effort to reconcile my relationship with food, and advice that is told In a kind way is so helpful. Advice like this reminds me I’m not hungry, I’m bored, or tired, or stressed.
It’s easy to overcomplicate what a healthy diet can look like when we’re constantly being told to eliminate almost every food that we enjoy. Instead of focusing on what to restrict, let’s focus on what we can add.
My #1 goal is to promote a healthy lifestyle by helping people make sustainable and realistic changes that are rooted in balance and satisfaction. Contrary to popular belief, dietitians don’t eat a “perfect” diet free of processed foods, non-organic foods, and non-GMO foods - nor do we need to. The goal isn’t to perfect the diet by eliminating all “unhealthy foods”, but to make a healthy lifestyle (a lifestyle that makes you feel happy, energized, and nourished) work for you!
Stop subtracting and start adding ❤️
I really needed to hear this. I have been struggling with orthorexia for the last ten years. It's all about taking away certain foods until there's seemingly nothing left. In the last 6-8 months it took a toll on my health in a serious enough way that my loved ones had to intervene. I feel so terrified of carbs and oil. I am seeing a dietitian next week... thank you thank you thank you for this.
Yoooooo loved this!! 🥰 I just switch to chia seeds w milk, frozen fruit nd honey nowadays. As a sweet tooth girl makes me feel super good whenever I’m not that hungry! 😊😋💕
maar oo8
I appreciate you.
@@MuneCharbon Great idea!
As someone who has struggled with weight their entire life, this is the first time I feel talked to instead of talked down to. Thank you!
Hey man! I know I’m just some internet stranger, but I want you to know that you’re not alone. Weight is a complicated issue that even doctors don’t always help with because “diet and exercise” isn’t as easy as it sounds, with every other factor that surrounds our relationship with food, energy levels, and self-perception.
I hope you find some professionals that take you seriously/help you find strategies that help you get control of the things you want to, regardless of weight.
It helps me to focus on thinking about what I need from food, then telling myself I can have what I want after/with I eat what I need. Make it tasty, of course! But this helps me feel better throughout the day, as my body gets what it needs. As a bonus, I eat smaller (but equally as satisfying!) portions of high-carb low-nutrient food, but that’s not the point for me.
If this doesn’t help you, leave it on the table, but press on and know that you’re not alone, and your weight does not define your character. 🤍
@@ironman_546 God bless your soul 😭
@@ironman_546 you're so sweet ❤ I hope you have a good day.
@@ironman_546 that was a really uplifting message, thanks man !
I have never struggled with weight until now. I'm 27 and have gained about 25kg the past 3 years that I simply can't burn off no matter what I do. I still ride my bike, I still go for walks but somehow I'm getting fatter each day it seems. For me personally I think it's my depression that messes up my hormones.
My diet is so much better now, but this is exactly what I did, starting a few years ago. Instant ramen? Add miso to the broth and eggs and boiled veg. Mac n' cheese? Add broccoli and top with better quality cheese. Now I cook a lot from scratch, but that's not where I started! This is a really great video because it teaches people to start with what they know! Love it.
Agreed. I started to cook by adding and experimenting with instant foods, and now I can cook from scratch. The more you start adding healthy and quality ingredients, the better the food gets.
This is exactly how I learned to make healthier versions of alfredo from scratch. In college it was always just noodles and jarred sauce, then I learned to add veggies and healthy proteins, then use less sauce and add some low fat cheese, then replace the sauce entirely with low sodium or homemade broth and cheese. On the rare occasions I grab a jarred sauce now, my husband always complains that it just doesn't taste as good!
So true!! With my depression, it's way easier to add things once I've already gotten some momentum in the kitchen rather than constantly nagging myself to subtract. Today I started with a sad fried egg and snowballed it into a fried egg on whole grain toast with spinach, leftover chicken, and salsa on top, with a bowl of strawberries on the side. Self care.
Waittttt, how have I never thought about adding miso to ramen!?!! I love miso.
This is what I do
Also, you don’t have to add the fruits and seeds TO the bowl. If you have a hard time combining textures, you can eat them separately and it still equates to the same thing.
Yes! ...and if you struggle to eat a whole bowl of different ingredients make half the size bowl or put half in an air tight container in the fridge for the next day.
@@VixeyTehagreed-I love my glass food storage containers for this reason. They feel like good high-quality bowls (in comparison to how plastic containers can feel), and then you already have a good lid on hand to keep the unfinished food fresh.
Letting myself deconstruct foods is the best thing I ever did for my autism and food relationship. Turns out I LOVE a lot of foods who’s textures I struggled with, once they’re deconstructed! I love all the ingredients in so many foods but can’t handle the textures together. Turns out I love a lot more types of salads once I can combine exactly as I please and eat and dip separately!
@@Funnygenderman ME! I hate burgers so I always eat bread and the patty seperately lol
Or alternatively you could grow tf up. Jesus. „If you have a hard time combining textures“. What, are you freaking 4??? Baby-Culture….
“You wanna focus on adding not subtracting” - NutritionByKylie
very wise words
Pro tip for picky eaters- you don’t have to put the “extras“ in the bowl. It helps me a lot to just have a side plate of fruit with my cereal. That way the different tastes and textures don’t bother me as much 😌
Yes this is what I do ! All the textures together puts me off it
Yes! This!
True! Still getting that nutrients nonetheless
I would add crushed nuts but omit the fruit. Would just have the fruit on the side, cannot stand the thought of a strawberry in there with the milk
Oh! This seems like a game changer when I need to add things I don't want to add in my noodles, like veggies.
As a person struggling with an eating disorder, this makes me so happy! THESE are the kinds of tips that should be all around the media
how are you doing 🤍
do u think ur fat? how much do u weigh??
@@mike-xb8ui don't ask that!
@@mike-xb8ui bro what the hell💀
I've relapsed not that long ago. I'm trying to learn how to be truly healthy as I'm trying to recover again.
This!! It's so refreshing to see dietitians talking about how a healthy diet doesn't mean less food, instead you should be adding to your meals not taking away from them. Calories and carbs are your body's biggest source of energy which will keep you going throughout the day, don't deprive yourself of that 💗
that actually looks even better than the simple bowl of cereal... you're the first food centered content creator i've seen that actually posts stuff i would eat
Amazing tip!! Not only does this promote a healthier well balanced diet, but also a healthy relationship with food ❤️
LOUDER🔥🔥🔥🤞🏾❤️✨
Spot on
Exactly!
Preach it sis 💯
It promotes an unhealthy relationship with food. Adding things to a poor diet doesn't make it better, it just means you ate an unhealthy bowl of cereal with some fruit and nuts on it.
In MOST Americans diets we need to be taught that consumption isn't the answer, when you have an overconsumption issue you can't just say, "oh well I'll just add fruit to my bowl of sugar!"
Telling someone they don't have to eat all of the time and not to eat processed crap when they do eat is the only way. There are zero shortcuts.
I watched this last summer and this January I had a referral to talk to a dietitian because my A1C went up again and put me in the prediabetes range, and when I told her I struggle to keep my carbs down she told me to make sure I never ate carbs by themselves, always add protein and fiber sources. So I remembered your video and it clicked, and despite not being able to keep my carbs intake down, I still brought my A1C down .2 in 3 months and my dietitian was very happy that I was able to focus on the adding to my meals to balance it out.
WTf this is mindblowing.
I didn't know it's that simple!
All the tutorials I saw outhers so far was a little overwhelming.😭
Thank you so much lady!
It blew my mind too, and it’s so obvious now that we know it!
This advice makes me so happy. I've been struggling with restrictive eating for some time now and this is such a healthy way of treating your own diet.
true! i wish somebody told me stuff like that back when i started restricting when i was younger. it makes me happy that this sort of advice is getting more popular, so maybe some others can avoid ending up in this rabbit hole
Talk too fast. Don’t understand you
@@annmendez5601 girl this is a TH-cam comment
I so agree with u and Ben. I have a hard time sticking to a diet because of the restrictions that the dietician puts!
@@erikapavedtheway this is one of the funniest youtube comment interactions I've ever witnessed
As someone with an eating disorder, who's triggered by restriction, I really appreciate this 'add, not subtract ' approach. Also, strawberries in Cheerios is amazing.
Triggeredddddd
Love honey-nut Cherrios.❤
Dude this lady is amazing. She’s literally helping people have a healthy relationship with food with genuinely helpful tips for free. She’s essentially providing hundreds of not thausands of dollars worth of information/consulting for free. That literally makes her the most generous channel on TH-cam. Props to go Kylie!
Really love your positivity. LOVE the “adding” not “subtracting”!!!! And I LOVE that you actual model how to add to your meals!
My meals give me so much anxiety, this really helps me simplify things in my mind, thanks so much!
Child me too 😭
Oh my god!!!
I’ve been struggling with a binge eating disorder and this is LITERALLY the best piece of advice I have been given.
I now eat all my meals like this! I add things that I know will keep me fuller longer and that are good for me. On top of that, I’ve began making flavored waters with fruit and herbs, which has helped me to drink a lot more water which also helps keep me full.
So far I’ve lost 7lbs over the last 2 months! It’s not much but it’s a start :)
Every bit of weight lost, even if it’s .1lbs, is always a progress worthy celebrating. :)
It is plenty for that amount of time, if you do it slowly and steadily it'll be much easier to sustain a healthy lifestyle
7 lbs in 2 months is a great amount of weight to lose, especially if it’s not a result of deprivation.
@@Broken_Max
No, there’s a point where there’s no need to lose more weight, and another where it’s actually harmful to continue to lose weight. Where those points are depends on so many factors that they’re essentially unique to the individual, but they always exist.
@@ragnkja I know that?
TW: eating disorder
as a person recovering from an eating disorder, thank you so much for this. informative and helpful but not intimidating or shameful. thank you truly! little things like this help someone with me who is recovering.
You’re changing my life! I started cooking for fun the other day and thoroughly enjoyed my meal :) I used to hate cooking because I never knew what to make and would feel guilty if it wasn’t “healthy enough”. Thank you!
Im definitely subscribing. Because you're the only one I've seen so far that teaches to start with this small step to keep us healthy instead of the frustrating cycle of taking away everything you like to eat and just "eating healthy" with all that frustrating feelings built up that makes you wanna make everything go back to the way it is. What you introduced is just the things we like to eat, but healthier so that eliminates the frustration. Thanks!
Yasssss💫
Kylie: *adding things to make cereal healthy*
Me: wow that cereal is getting really soggy
Better add more things too it too make is soggier
@@ms.pirate 😆 lol
Tbh I actually like to wait a few minutes to make my cereal soggy
I like it soggy
Whoever likes soggy cereal is a pyschopath.
This is such good advice because restrictive diets cause people to fail a lot and if done wrong can be damaging in the long run. Your way made sure the body gets all the nutrients it needs. Sending love!❤
I want to thank you for taking the time to create this channel. It has already started to replace the negative voices in my head around food and slowly making them more positive.
I’m just starting my journey, but it helps to feel like a human and know that’s it’s ok to start somewhere.
Wow! This is such good advice. I struggle with dieting/eating healthier due to an unhealthy relationship with food from childhood. This is a great idea I'll have to try!!
Thank you for these tips! I was hoping you could talk about how to become a dietitian, and maybe talk about the differences between nutritionists and dietitians like their education or wage :D
A Dietician is somebody who has actually been to college or university to get a qualification. They will always know what they’re talking about and are taught about the science behind what they’re learning. A nutritionist likely got their “qualification” online and it’s debated whether they’re actually properly trained enough to be giving advice. Some nutritionists will be trained to a higher standard, these will always be in person training though. A dietician is always the better option when it comes to knowledge but they’re a lot more expensive to hire for any job. Your best bet if ever choosing a nutritionist, is check where they did their studies and research. Most online at the moment are no better than a random person who’s watched influencers online and they’re so common it’s getting to a point the term nutritionist, kind of means nothing to a lot of people. So essentially, watching a channel like this, you could have more information that a nutritionist would learn in their course.
I started doing things like this because of my ADHD, some days are just low energy days and if I don't have something easy I often just don't eat. I started adding egg and vegetables to instant noodles pretty early on, but I recently started buying freezer/jarred food and add them to everything I feel needs a bit more. I had this idea in my head that in order to eat properly I needed to stand above a pot and cook a full meal.
I have to tell you - I’ve been educated in basic nutrition, how the body breaks down proteins, fats and sugars, and the basic tenets of weight loss for most of my life. But being “educated” hasn’t made it easy to prevent weight gain, or now, to lose weight.
BUT this advice - This advice is SO intelligent and sophisticated. It makes so much sense and psychologically, it’s ALWAYS going to be easier to think about ADDING rather than taking away. We’re always going to be happier with a MORE mentality than less. But by default, by adding the more nutritious food items, we will take in less of the “bad” items.
Perfect example is Ramen! And I LOVED the SPAM sandwich with rice, veg, and seaweed/nori wrap! (I am also from Hawaii).
Thank you for this!!
This is what my dad has told me when whenever I say I should probably eat more healthy. It’s easy to get obsessed with being healthy or give up because it seems impossible. This stops both of those. Plus, in moderation, there isn’t really any unhealthy food
I love this, thank you for the idea. I stopped eating cereal bc I thought it’s too sugary but now I can think of adding nutritious additions so that I can make it healthier :) no more guilt yay
Sugary cereal is still bad for you no matter what you add to it, cheerios aren’t too bad though. Oatmeal is a good choice! Get plain oats and add the same toppings she put on her cereal
@@april_ or just let people eat what they eat.
@@clare769 If someone wants to eat healthier they should do it right, that’s all I’m saying. It’s just a suggestion
@@april_ it's a process. you don't have to jump straight into it.
@@clare769 I know, they don’t have to listen to my idea if they don’t want to.
I love your positive attitude towards food, it’s the healthy approach! There are so many people struggling with eating disorders and everybody saying you can’t eat this or that, so it’s refreshing to see your videos. Thank you!❤
Pro tip: add the milk last so the cereal doesn’t get soggy 💪🏽
Thank you for sharing. This is a great perspective. I’ve been cognizant of my eating choices for over ten years and the way you presented “additions” is making something click in me, I love the spin you put on it. I think it healthy eating was taught this way it could benefit so many people.
As a person who struggles with being too thin and having an unhealthy relationship with food your videos inspire me. Thank you please keep making these. ❤
Learning this and how to properly implement it into my diet really really helped me. I developed a binge eating disorder and when I tried dieting couldn't understand why I kept failing and not feeling full. It was what I wasn't putting in my meals that was preventing me from feeling full. This is great advice!
This is such a great video! Would love to see more of these, maybe make it a series on how to add to and complete our meals ❤️
{Pro tip: don’t phrase it quite this way to a person struggling with binge eating lol}
Personally I’ve found this helpful, esp with gastroparesis. A lot of my additions come in the form of smoothies. So many more nutrients in way less volume, easier to process as it’s blended, so less pain and nausea. I recommend smoothies to anyone struggling getting fruit & veggies in. Also can be great for protein and hydration!
This is the only healthy eating tip I’ve seen that looks DOABLE!
honestly thank you so much this technique helps me feel less guilty while enjoying my favourite food, also i used to skip meals alot bcz i used to feel guilty but this approach helped me to start eating again with less guilt 💗💗
I make my cheerios with peanuts and chia seeds. The of course milk or almond milk. This morning I added banana and it was tasty. I will have to do it again. Nice thing about cheerios is they're oat based and I like oats as a Carb, health-wise.
This is a great way to think abt what you’re eating. Thanks for the tip!!❤️
THANK YOU, everyone has always made it seem like in order to eat healthier you absolutely HAVE to stop eating certain things, i'm glad to know that it's not the case
I love your channel. I had the pleasure of dating a girl that wanted to do what you do. She is so passionate. What I loved the most about her was the way she would ask me to make her food. Working in kitchens I cooked for us. When she would pick what she wanted, she wouldn't think of flavors but the nutrients of the ingredients. This challenged me to grow as a chef putting ingredients together I never thought to put together and making them taste great. I love this video
thank you so so so so much! i’ve been trying to eat healthier for FOREVER but ever since quarantine that completely went out the window lol. now i know what i need to do :)
Love this!! Thank you for always showing us the easiest possible nutritious meals 😊
I like your common sense approach. Food is not only for nutrition, it is also for sensual pleasure.
I’m recovering from an eating disorder and your content is genuinely the only nutritionist’s content I’ve seen that isn’t triggering. No shame, no “eat less”, it’s incredibly relaxing, reassuring, and appreciated.
I guess she one of very few dieticians who isn't saying anything bad about milk...thank u for not misleading people
But I’ve just got to add… don’t be too afraid to remove things from your diet as well. Especially if it’s making you feel sick (I’m looking at the lactose intolerant dairy eaters). There are also several foods that I really struggle with binging if they’re around. It’s okay to keep those out of your kitchen.
Remove lactose from your diet if you can’t split it into galactose without the help of your gut bacteria. It will spare you a great deal of discomfort.
@Makai Threads almond milk is the way to go :)
Yep. It’s completely okay to cut out cereal, pop tarts, yogurt with added sugar, ice cream, refined carbs and processed sugars.
@@Sara-pj4sr I would actually recommend soy milk since it’s still a complete protein but lower in fat! It also contains a lot of micronutrients
As if there’s anyone who doesn’t know that they should try to control the amount of processed foods they eat. 🙄
These tips are pretty useful when you're living alone and just cook for yourself. Thank you so much for these brilliant tips. Also, she passed the vibe check, folks. Milk after cereal gang for life!
Ngl strawberries and cheerios hits hard
Love the way you explained this, thank you 😊
Thank you! This short is really inspirating for me 🥰
As someone with AD(H)D who gets overwhelmed easily this might actually help thank you!
Damn this was a great eye opener.
I try to eat a rainbow and try to eat one food out of the main food groups. Along with diet I also added walking to my daily routine.
I love your channel!! I completely agree that food should not be complicated. Too many extreme diets here in the U.S. when in many other countries food is simple and the philosophy is “everything in moderation.” I subscribed! 👍🏼
FINALLY someone gets it eating healthy doesn’t always mean to eat less! I dont want to lose weight personally i just want to be healthy! Im at my average body weight “perfect” body weight for my height but i dont eat healthy and still dont gain weight! If i started to eat the way some of these “healthy food influencers” do/recommend i would be severely underweight! Im glad at least someone just help you eat healthier than you normally do and not promote weight loss and tiny unrealistic portions and talk about calories all the time.
This has been so eye-opening. It's such a small detail but it has completely changed the way I look at my meals. I've only been following this rule for a few days but it's already made me eat healthier without making me feel like I'm restricting myself. Just shows you how important it is to have a positive relationship with food.
Finally someone i can listen to that wont tell me all yhe things and shouldn't eat and why it would kill me. These people made my life miserable and left me with acid reflux and a bad food relationship. Thank you so much for your help ❤️
Watching this makes me realize how some people are just really good at their jobs
It's encouraging 😊
I add blueberries and flaxseed to my oatmeal, then have a high protein side (like peanuts, beans, or... well, vegan chicken nuggets lol). It's balanced and great for energy.
this is exactly what I have been doing for the past month. I have a complicated relationship with food so I can't eliminate food or count calories as it makes me too obsessed about food all day and I get anxious. So instead my current focus is health instead of weight loss(although I want to lose weight in the long run because I have gained a lot in the past few years and it's effecting my health) I thought it could be good to incorporate leafy green vegetables into my diet. I now eat spinach with eggs 2-3 days a week, other days I am a little looser but generally have fried eggs with cheese and some greens. It keeps me full for a good amount and since I can buy frozen spinach it was really easy to make it a habit. In the future my goal is to try and incorporate even more veggies into breakfast and dinner!
That's what I'm doing too when eating something with "no nutritional value".
Never felt satisfied after a bowl of cereal and that’s honestly a common meal on my 600 pound life… it would probably take a couple bowls to feel really full and then a couple hours later… hungers back
😂😂😂
Subscribed because I have never thought of it this way ever and I am an average weight but chronic restrictive dieter. Such a healthier mindset
Hmmmmm 😮 wooow😮
This video affected me a lot positively ❤
Thanks Kylie
Love this! Do you have any meal ideas for PCOS diet? 😄
What about “Replacing” instead of just putting fruits on a bowl of sugar ?
Right lol, like oatmeal would be good
Do it if you want. But if you keep replacing stuff you like with stuff you hate/ambivalent sooner or later you will burn out.
Living is not supposed to be suffering.
@@aesyamazeli8804 You wouldn’t replace stuff you like with stuff you hate, that wouldn’t work. Just replace food with healthier things you like.
It’s funny you say life isn’t supposed to be suffering when the unhealthy foods we love cause us to suffer in the long run. Eat what you want though, it’s your life.
@@aesyamazeli8804 there are all types of breakfast around the globe which are incredible and the limitless options you can have, personally I hate oatmeals and I don’t substitute with things I don’t like, which no one have to do but eating a bowl full of sugar and adding on it and consider it a meal!
Pretty morbid that this the only comment that recognize the cereal is still a bowl of sugar.
I love this so much and it helps me not binge at the end of the day. Instead of “no you can’t” it’s “is this balanced if not what can I do for my body to help that”
I am so genuinely happy this showed up in my feed! Thank you!
Love this, wonderful tips!!
do you have any recommendations for healthy meals while you have braces? all the food you make looks delicious but i can't eat it with braces 😫 love your channel! 💖
Well personally.. I eat healthy and what I want, not depending on what wouldn’t harm my braces or whatever but just what I want. Anytime I go to the dentist they say my teeth look healthy and well.. basically what I’m saying is maybe you don’t have to worry about things you can or can’t eat with braces, just eat :D
Usually (and this is just what I tend to do) I eat oatmeal with fruits and brown sugar, rice with random things like my own orange chicken or whatever, pasta salads (nothing specific, and I drink smoothies all of the time. Besides soft foods like that I’ve also eaten chips, cereal (which obviously isn’t soft lol), etc (my mind is going blank at the moment)
This is such fantastic advice. Small gradual steps are the way to go.
Been doing this all my life because it makes food all the more satisfying and beautiful.
Feel bad for those who grew up not liking glorious veggies. Haha
The carbs aren’t the problem, it’s the added sugars and even oils that’s hidden into everyday food staples. I literally picked up a ‘heart healthy’ cereal that had cane sugar and canola oil in it. There are so many ‘healthy’ foods that are littered with inflammatory ingredients. The scary thing is that it doesn’t affect you right away. You can spend your whole life eating what you think are healthy foods but you still end up developing problems in your advanced years cause you were unknowingly eating toxic and inflammatory ingredients from foods that you thought were good for you.
I recently watched a video on how oils are poisoning us, since then I’ve noticed it’s in everything. Even “healthy” meals aren’t safe from it. I don’t think it’s some silly conspiracy either, companies don’t care what happens to us. Money is everything. You’re totally right!
Exactly, this is bad example of making something “healthier aswell all she did was add more carbs and calories
@@TheSjeize she added milk, fruit and nuts. None of those things are unhealthy. Yes, it might add more calories, but more calories doesn’t always mean unhealthy.
I think what she is adressing is that a lot of people think that Carbs are the problem, you can a lot of people saying if you want to be healthy cut carbs, a lot of new diets "diets" where the main goal is not eating carbs. And Hypeefocusing on carbs like they are the only problem. Disbanking one think at time can help people and it is, most of the times, helpful.
We're all gonna die someday. No amount of perfect eating would prevent that. You can only do your best and just try to live a good life. If you let stuff like this rule you, it's hard to have time for all the joy and experience the rest of life.
Yes! I can't really eat cereal anymore bc I don't like it unsweetened and sugar in the morning aggravates my tachycardia. But when I used to, I'd add things like hemp hearts, peanut butter, fruit, chia, granola, whatever was around to make sure I was getting the fats and proteins that would get me to lunch
more tipss plss!!
I'm happy to see this bein talked about. Most dinners I make might not be totally healthy but I got healthy veggies in it that helps balance stuff a bit.
It looks so yummy and I love how u can explain something so thoroughly in such a short time but I was worrying about how soggy the cereal was gonna be😂
I can't tell if the people are being sarcastic in the comments or genuine 💀
Thank you for posting useful advice instead of the majority "quit everything 'bad' cold turkey" and the condescending "you just need tough love 🙄".
That can work for some ppl, but it's the large majority of "health" channels who are like that.
Not everyone responds to those attitudes, and that doesn't make them weak.
We def need more diverse ways of achieving our diet goals on here.
I love looking at food this way. I noticed I started gaining weight even though I never did so I had to find out what happened. I realized I stress eat a lot and decided to learn more about food so I can understand meals better. I’ve been focusing on adding, not subtracting and I made sure to get my proteins so I can keep myself fuller for a longer time and not snack so much (I still do but I don’t feel guilty that way). It’s been a wonderful journey and I started loving vegetables and food overall.
I struggled with the beginnings of an eating disorder my senior year of high school through freshman year of college. I would avoid food for entire days, only drinking water, and going to my exercise classes three times a week. I dropped from 149 to 135, and I thought I felt amazing, but in my first semester I didn’t have my period for two months. I wish I had heard this sooner, but now I don’t have to be afraid of food 🥹 Thank you
I'm not a dietitian, not even in any sort of medical profession but *this is what I've literally ALWAYS told everybody!!!* I've lived by this all my life and am a healthy and slim young man, late twenties. It's not so much about what you _don't_ eat... it's about what you _do_ eat!! If you just make sure you plenty of the healthy nutriens like vitamins, potreins, fibers and just in general things that make you _feel_ healthy (that means: whenever you get vague symptons, especially somewhere in or along your digestive system ofcourse(!), check with yourself what you ate in the past 24 hours _first_ and then what you ate in the past 3 days _second before anything else. Chances are you just need to eat healthier food... and you can easily know the basic healthy foods. Don't even start with me!) then you also don't have to pay any attention to all the dietary fads that just get any sane person stressed out anyway! All these food hypes are literally so moronic when most major cultures actually have long standing traditions of healthy and balanced diets for daily life and those are even sustainable often for your health in the long run particularly to the environment and surrounding they came about in! So, if your ancestors lived in the same region as you do currently and your grandparents and parents where mostly of healthy weight, in good shape and in good health most of their lives then look at what the culture, your ancestors and parents and grandparents passed along to you but chances are that is what worked and they kept it for a reason!!
I remember i used to wake up at 5am from the age of 8-11 and every single day for those 4 years I had cereal with a nectarine, sunflower seeds and some water. Then I developed anorexia like an absolute chump
Excellent advice!! Think of the things you *can* have and not what you “shouldn’t”. Also just so you know, the ‘whole protein’ thing is a confirmed myth, even the author who originally wrote about it (Frances Moore Lappé) has changed her position on this and retracted the theory 😊
This video always stays on my mind, it’s helped me a lot!
ok but i did this all my life and my health got better significantly only when i took away things (namely, processed sugar, flour and seed oils). i dont think you need to remove "carbs" nor fat nor any other giant food group. but the things virtually no human ate 200 years ago? those can go.
Exactly! :) Carbs and fat are what keep you going, as long as you get them from the right sources
Recommending milk as a dietitian. Pretty fucked
As someone who's been struggling a bit with dieting, thank you.
Thank you so much!
It’s so sad to watch Americans struggle like this !!! Do u ever stop n wonder wtf happened here?
The unhealthy food is extremely hard to avoid here, and it’s cheaper. It’s sad
But milk is anabolic and prevents weight loss, and is inflammatory for us.
This is literally the most simple significant and amazing advice
this is actually really helpful! i think it will help with over eating too because these foods make me feel fuller so i won’t be craving snacks throughout the day. it’s easier to rely on something quick when you’re starving after only eating carbs for breakfast
I have a habit of eating food out of the packet, specifically cereal and granola and I end up eating half a full pack and still feel hungry. Thank you for helping me feel fuller and more nourished!! ❤
TW: ED
Seeing a lot of people with restrictive EDs in these comments- thought I’d add the perspective of someone with a Binge Eating Disorder.
As part of my ED, I go through cycles with what and how much I eat. I’ll go for a few weeks of restricting- maybe a granola bar and half of whatever my family is eating for dinner and a drink. When I don’t see weight loss or results after a few weeks I end up binging for weeks on end until I restart that cycle.
Advice like this is going to be a huge part of my effort to reconcile my relationship with food, and advice that is told In a kind way is so helpful. Advice like this reminds me I’m not hungry, I’m bored, or tired, or stressed.
I've been doing this adding strategy for awhile and now i'm 50lbs overweight ✌️
As a nurse and mom, I always encourage adding FAVES (Fruits And Veggies Every Spread) to maximize each meal rather than minimizing satisfaction🥑🌯