Content warning: This article discusses diets and binge eating.

When it comes to eating “healthy,” there are so many rules out there and so much conflicting information. It can be tough to wade though all the info and figure out how best to nourish yourself and eat well for your body (it’s different for everyone, right?). We sat down with Randi Karlinsky, RDN, to get all of our questions on intuitive and unrestricted eating answered, once and for all. 

Q: What is some general advice for people who want to up their nutritional game but don’t know where to start?

A: One of the biggest roadblocks to improving your diet is the “all or nothing” mentality. You don’t need to eliminate or restrict the foods you love to improve your diet. Instead, focus on small changes that will increase the nutrient quality of a meal such as adding a side salad to your burger and fries, topping a sandwich off with avocado, or pairing some fruit with a cookie for dessert. Let’s be clear, the grease from the burger or sugar from the cookie does not cancel out the nutrients provided in the veggies/fruits eaten with them. 

Q: Do you think “diet” is a dirty word these days? 

A: Honestly, I think the word “lifestyle” has become more of a dirty word than diet since many of these new trends are labeling themselves as such when in fact it really is just another diet. As a society, we have this desire to put labels on everything, which is a part of the problem. At the end of the day, food should just be food. We are in charge of our own bodies and therefore get to make our own rules. We shouldn’t have to put a label on our food choices.

Q: What is intuitive eating, and how can it help us have a healthier relationship with food? 

A: Intuitive eating focuses on listening to your body when it comes to hunger and satiety cues. It also involves honoring your true desires when it comes to food. 

Q: How can we break the cycle of yo-yo dieting?

A: The more we restrict, the more we desire which eventually leads to the binge-restrict cycle. This is yo-yo dieting at its core. In order to break the cycle, we have to start allowing ourselves to enjoy the foods we love without restriction and more importantly, without guilt. Let’s be clear, this is a lot easier said than done. It takes time and assistance, but it IS possible!

Start by eliminating all of the rules and labels you have been taught from every diet out there. There are no “good” or “bad” foods. Instead, focus on using food and nutrition as a way to fuel your body. Some foods will make you feel better than others and that’s ok. It doesn’t mean you can’t consume them, it just means you may want to be strategic about when you do enjoy them. Hence, listen to your body and the messages it is sending you. There is a place for everything in your life (with respect to any medically-related restrictions). 

Q: How many meals should we be eating throughout the day? 

A: A minimum of three meals per day is important. Beyond that, it really depends on the person and their daily circumstances. Personally, I love to snack and will probably eat about five times per day on average. Eating every three to four hours will help to manage blood sugar levels, which will maintain energy and mood throughout the day. However, some may thrive on 3 meals per day and have all their lives, in which case I wouldn’t want to impact that. You have to figure out what works best for you!

Q: What’s the deal with snacks? Are they good or bad? 

A: Personally, I love to snack. Snacks can be a great way to increase nutrient intake throughout the day because it gives us an opportunity to consume foods/nutrients that may not exist in our main meals that day. However, some people don’t enjoy snacking and would rather maximize their nutrition with three meals per day and that’s OK too.

Snacks can be a great way to manage blood sugar throughout the day. If you’re someone that experiences that mid-afternoon crash around 3 pm everyday, a snack rich in protein, fat, and fiber can help give you a steady boost in energy without experiencing another crash an hour later.

Q: Is it OK to indulge your cravings?

A: Absolutely! Restriction will almost always lead to overeating or even binging episodes, so allowing yourself to enjoy what you’re craving is key. It is also important to note that food is important to nourish both the physical body and the emotional side. 

Q: Is there a benefit to fasting or is that something people should stay away from? 

A: I’m really not a fan of fasting. I don’t see it as something that’s truly sustainable long-term.

Q: What’s a go-to healthy meal for you that feels decadent? 

A: At this stage in my life, my bar is set pretty low. Decadence is an easy home-cooked meal that my whole family enjoys, meaning my girls actually eat it instead of throwing it on the floor. Lately, I have been making peanut ramen, which has been a huge hit with the whole family! Since having kids, cooking has been more of a challenge so we like to keep things simple during the week and usually order in or go out on the weekends.

Q: Anything else you want to add about eating healthy without restrictions?

A: This process does not happen overnight and will take time. Be patient with yourself and understand you are going to have setbacks and that’s OK. Focus on each day or even meal at a time. With practice, it will become easier over time, and don’t be afraid to ask for help!

To schedule a consult or get more info on healthy eating, check out Randi’s Instagram @dietitianrandi.