All-or-nothing thinking

All-or-nothing thinking can be harmful for nutritional well-being

Written by BRANDY (BAXTER) STAYMAN

Registered dietitian

Many of us are familiar with the cycle. We start making changes to our diet – for weight loss, to improve a health condition or to feel better. At first, our motivation is high. We make changes to our diet, and things are going well. Then the weekend comes along, or a craving hits, and we eat something “unhealthy.” Oh well, we think. Might as well finish the row of cookies or eat whatever for dinner, too! This feeds into an endless cycle of “starting over on Monday.”

The culprit for this all-or-nothing mentality is diet culture, the system of beliefs our society holds on what makes a diet “healthy.” The culture often talks in absolutes, such as “top 10 foods to never eat again” or “all carbohydrates are evil.” This line of thinking leads us to believe that we are either eating healthy – or we aren’t. There’s no in-between, no moderation, that one must only consume healthy foods to maintain or obtain good health.

Why is this system in place? To keep us going back for more to fuel the billion-dollar industry that profits off of our confusion about nutrition and our insecurities about our health and bodies. If society believed that carbohydrates have their place in a healthy diet, Mr. Atkins would have gone broke years ago. Profit – not health – is the main interest of companies that create dieting products. People get sick from going on countless, overly restrictive, nutrient-depleted diets to cure their ailments or lose weight.

The reality is, there are minimal, if any, research studies that show someone’s diet must consist of 100% nutritious foods in order to preserve or obtain good health. We don’t eat one salad and expect to be instantly healthy, so why do we berate ourselves for enjoying one piece of birthday cake at a party? Or going out to eat with our family?

The takeaway message is that if you truly want to make improvements in your health or reduce risk of future health issues, focus on what you can add to your diet. Not what you have to eliminate. When you focus on eating more nutrient-dense foods such as fruits, vegetables and whole grains, you’ll likely eat less of the “not as healthy” foods. But you will not feel restricted or like you “ruined your diet” if you happen to enjoy French fries or dessert occasionally.

Focusing on healthy foods or beverages you want to add to your diet also becomes a more sustainable change. If your favorite food is pasta and you try to eliminate it, inevitably you will probably eat pasta anyway. This change is likely one you will not keep forever. However, making a goal of having a side salad with your pasta can likely be more attainable. Your body gets nutrients from the veggies, you get to enjoy your favorite food, and you probably will feel fuller after the meal. It’s an all-around win!

For the next few weeks, try to catch any all-or-nothing thoughts that come into your head about your diet. When you notice them, redirect yourself to something positive you can add to your diet or lifestyle. Meeting with a registered dietitian can also be a great way to help work on this all-or-nothing thinking and help you choose a more sustainable eating style for you.

Brandy (Baxter) Stayman is a registered dietitian with Optimal Health Nutrition Counseling, a division of Capital Women’s Care. Nutrition questions can be submitted to her blog at brandnewyounutrition.wordpress.com/contact.