For empowered eating, add, don’t subtract

May 12, 2023
veggie omlette on a plate

By: Maria McConville, MS, RDN*

No one likes to be told “no.” When we’re told we can’t do or have something, it tends to wake up the rebellious teenager in us and we want to do just the thing we’re being told not to do. This seems to be particularly true with food. If we think “I shouldn’t eat this,” we may crave it even more.

I spent some time with Natalie, a family member who’s a full-time teacher and who sometimes struggles with her weight. Natalie confessed to trying numerous diet plans over the years—some of which worked for a while—but none of which brought lasting results. Denying herself foods the diets deemed a “no” was hard to sustain for any length of time. Natalie eventually abandoned those diets, saying, “You can’t deny yourself the foods you really want forever!”

Now, instead of focusing on what to subtract from her plate, Natalie focuses on what she can add to improve her diet. Items that Natalie has added to her eating routine include:
  • pumpkin and pea protein powders
  • chia and flax seeds
  • walnuts, almonds, and nut butters
  • avocados, olives, and olive oil
Natalie has also added vegetables to each meal, including breakfast. She now eats roasted broccoli, a sweet potato, or carrots at breakfast. “I never would have considered vegetables a breakfast food, but when I start the day with veggies in my omelette or with my turkey sausage, I feel good and know the day’s off to a good start,” she says.

Adding more water throughout the day was a bit of a challenge since Natalie doesn’t love drinking water. But she found a way to boost the flavor and nutrition of her water by adding lemon and ginger “shots.” Both lemon and ginger have health benefits, so adding them to her daily routine makes the water healthier and the taste more palatable. She also felt good knowing the lemon and ginger contributed nutrients and antioxidants that she may have been lacking. If you don’t like plain water either, you can simply add a squeeze of fresh lemon (or lime or orange) to it, or make your own sports drink.

Natalie’s new strategy has worked much better to help her eat healthier and maintain better weight. “By focusing on what I can add vs. what I have to exclude, I’ve improved my eating habits immeasurably. It’s given me a much healthier relationship with food, and that feels good,” she says.

Focusing on what you can add to improve your eating habits empowers you to have a healthy relationship with food. Check out the USDA’s food groups gallery to add new foods to your daily routine. And remember: Add, don’t subtract!

Maria McConville, of the Henry M. Jackson Foundation, is a senior nutrition health educator for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USU).
Disclosure: *The opinions and assertions expressed herein are those of the author and do not necessarily reflect the official policy or position of USU or DoD. The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.
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