Terms and Conditions | Love What You Eat

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zoe.dietitian.lovewhatyoueat

Aug 17

I was chatting with a client yesterday and she expressed concern that some of her preferred meals were “carb heavy”.

“Carb heavy” is one the latest forms of diet talk getting in the way of people just being able to eat simple, delicious, nutritious and affordable meals.

Typically when we eat pasta, pizza and sandwiches, we don’t just eat the pasta, the pizza base or the bread. By the time you add the usual meat, veggies, cheese, oil in cooking etc, the amount of energy from carbohydrates is not dissimilar to the energy from the fat and protein.

This is called a balanced meal.

Of there could be more carbohydrate or even less carbohydrate depending on how you make it.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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False belief

A pasta meal is
a "carb heavy" choice

Fact

A pasta with meat sauce & cheese is roughly 35% carbohydrate

#carbsaregood #carbsarenottheenemy
#carbsaregood #lovewhatyoueat
#moderationmovement #foodfreedom
#healthyeating #intuitiveeating

zoe.dietitian.lovewhatyoueat

Aug 11

Dark chocolate, sugar free chocolate, dairy free* chocolate etc are not inherently better for you.

We typically don’t eat chocolate for nutrition, we chocolate because we love the taste of it!

If you love the taste of dark or sugar free chocolate just as much, then sure, choose that.

But if you find eating regular chocolate much more satisfying, then you might be better off with that.

*for those with dairy or lactose intolerance, then of course dairy free may be better

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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The better choice when it comes to chocolate is the one you enjoy the most!

#chocolate #chocolatelover
#lovewhatyoueat #moderationmovement #foodfreedom #intuitiveeating #intuitiveeatingofficial #nondietapproach #antidietapproach #nondietdietitian #intuitiveeatingjourney #intuitiveeatingapproach #antidietculture

zoe.dietitian.lovewhatyoueat

Aug 1

In a brilliant program on ABC 774 Melbourne last week, Richelle Hunt and guests, including Fiona Willer, tackled the topic of weight stigma and how this damages health.

One of the guests Erin, interviewed dozens of people in larger bodies about their experience of being shamed for their size, especially by the medical system, and living with undiagnosed eating disorders.

Plenty of people called in to share their stories of shame, mistreatment and missed diagnoses. Most being told to just lose weight when they sought health care.

These people have tried almost everything to lose weight, often ending up heavier, yet the system clings tightly to the strongly conditioned belief that higher weights equal poor health and that people can control their weight if they just try hard enough.

Numerous text came in saying “What a dangerous conversation”, “Let’s not normalise ob*sity”, “It’s their fault” and so on…

Some of the texts were so abusive, Richelle couldn’t read them out. She even commented that in all her years as a presenter doing a range of much more divisive topics, how never before had she received such abusive texts from listeners.

So, if you question any of the statements in this post, I implore you to re-educate yourself. Read up on weight stigma and the impact of shame. Read up on Health At Every Size or maybe even talk with someone you know in a larger body about their experiences (provided you know them well enough and they are comfortable to talk).

Please share this with anyone you know who might need it!

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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Our current culture’s weight stigma is harming people’s health

Being in a larger body does not automatically mean a person is unhealthy

People in larger bodies can, and do, run marathons, do triathlons or simply exercise regularly and are fit

If you think any of these statements are dangerous or encouraging “ob*sity” then you need some re-education

#haes #healthateverysize #diversity #sizediversity #weightstigma #healthcare #weightbias
#lovewhatyoueat #moderationmovement

zoe.dietitian.lovewhatyoueat

Jul 22

Just a little reflection for the weekend…

Especially if you’re catching up with friends or looking forward to hanging out on the couch with your favourite person or pet!

Note: of course if you have Coeliac or a properly identified gluten intolerance then choosing GF is s good idea.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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Food doesn't have to be sugar free, gluten free or packed full of veggies to be healthy

Healthy can be sharing delicious food with friends or loved ones, with appreciation for the food and without any sense of guilt...

#foodwithlove #foodwithfriends
#lovewhatyoueat #moderationmovement #foodfreedom #intuitiveeating #intuitiveeatingofficial #nondietapproach #antidietapproach #nondietdietitian

zoe.dietitian.lovewhatyoueat

Jul 15

This is a pretty common, affordable and ‘accessible to many people’ way of eating. It’s how we grew up in the 80s and 90s eating. It’s just normal healthy eating.

Usually breakfast will also contain milk and/or yoghurt or fruit or spreads, or even eggs if have time for them (so protein and fat are also present)

Sandwich fillings are often meat, tuna, cheese, avocado, salad veggies (so protein, fat are veggies are also present)

Pasta usually comes with meat/fish, cheese, olive oil and veggies in some form (so again, protein, fat are veggies are also present)

I encourage my clients to think about food rather than nutrients. If you get a mix of food across your day, you’ll a get a mix of nutrients.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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Eating toast for breakfast a sandwich for lunch and pasta for dinner is not "carb heavy"

#carbsaregood #carbsarenottheenemy #carbsaregood #lovewhatyoueat #moderationmovement #foodfreedom #healthyeating

zoe.dietitian.lovewhatyoueat

Jul 11

Yes there is too much readily available food high in added sugar, but we need to stop blaming the sugar itself or placing all responsibility in people’s food choices, instead we need to target and change food industry.

If it wasn’t so easy to access excess sugar in food, things might be quite different.

Recently I’ve seen a number of teenagers who believed sugar was truly bad for them. This belief has led some into disordered eating and others to an eating disorder, all feel terrible about themselves and express significant anxiety and fear around food.

The “sugar is bad” message comes from all angles, well-meaning parents, school teachers, diet culture and a certain popular documentary on sugar “that sugar film”.

I do not blame the parents or teachers, they are just doing what they think is best - we urgently need to change how our culture thinks about food.

Even if the adults and documentaries are not saying “sugar is toxic” or “sugar is bad” in so many words, the messages they carry are read by many kids as exactly that. This is exacerbated by a world that is obsessed with “health” and the notion that controlling body weight and avoiding certain foods, is a means to achieve not only this perception of “health”, but also self worth.

The message kids are getting are:
- Any amount of fatness is bad, wrong and unhealthy
- I will be more accepted, liked and confident if I look a certain way
- One must eat a certain way to achieve the “less fat” body and be “healthy”
- Sugar is bad and will lead to fatness and ill health

If you are concerned about your child, please contact @eatingdisordersvictoria or @thebutterflyfoundation or an ED association near you.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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We need to stop teaching kids that sugar is “toxic” or bad for you. They are ending up with eating disorders or highly disordered eating.

#disorderedeatingawareness #disorderedeatingsupport #edrecoverywarrior #selfcompassion #honoryourbody #sizediversity #sizeacceptance #bodyacceptance #bodyimageissues #bodyimage #bodyimagewarrior #thatsugarfilm

zoe.dietitian.lovewhatyoueat

Jul 6

Recently I suggested a common milk based breakfast drink as a quick easy choice to have on the way to work.

My client said “Really! I love those and used to have them but then someone told me they were full of sugar and so I stopped them.” This client now skips breakfast.

I said, ok let’s check that… Not knowing the sugar content off the top of my head, I googled them and lo and behold they contain the same amount of sugar as a medium size apple.

Most of the sugar in the breakfast drink is lactose from the milk powder, the added sugar is only ~5g or 1 tsp - hardly full of sugar!

Muesli bars are a very similar story. So unless you’re only eating lollies or sugar out of the sugar pot, it’s very likely much of the food you’ve been lead to believe is full of sugar, probably isn’t.

If the food you want to eat, satisfies you taste and energy wise and keeps you fuelled until the next meal, then chance are it’s a perfectly nutritious choice.

Lastly, sugar is NOT toxic or bad for you. Excess sugar, just like excess water or excess anything, can cause health issues, but sugar itself is a vital nutrient.

If the amount of sugar in your diet is displacing other nutrients or causing health issues, then yes, you may want to address this. But that doesn’t require being fearful of sugar or eliminating it altogether.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

#notsugarfree #sugarfree #sugarsugar #sugar #sugarpot #lovewhatyoueat #moderationmovement #foodfreedom #intuitiveeating

zoe.dietitian.lovewhatyoueat

Jun 21

While many can learn to reconnect to their appetite cues, not everyone can, and that’s ok.

Some people may need strategies or reminders to manage their eating.

I’m noticing a key misconception with intuitive eating is this idea that A) you’ll always know what you feel like and B) that you’ll be able to eat that food.

Half the time I don’t know what I want to eat and so I just go with what’s available, easy enough and something I know will satisfy me, even if it’s not the most exciting choice.

Being able to eat intuitively is a privilege and not everyone has access to enough food, or the food they would like to eat.

Sadly some people will always recieve judgement around their eating and food choices and some will continue to struggle with their own judgement because we live a world deeply conditioned to judge. Therefore not everyone can achieve the idea of complete “food freedom”.

Intuitive eating is not some destination you reach where you always “get it right”.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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The Intuitive Eating framework should aim to help you know what works best for you

This may or may not include;

Clear appetite connection
Being able to eat what you feel like
Having strategies to remember to eat
A sense of freedom and lack of judgement with your eating

There is nothing black or white about the process

#lovewhatyoueat #moderationmovement #intuitiveeating #intuitiveeatingofficial #nondietapproach #antidietapproach #nondietdietitian #intuitiveeatingjourney #intuitiveeatingapproach #haes

zoe.dietitian.lovewhatyoueat

Jun 14

This has been my lunch last 2 days and I wanted to share it as it’s so yummy! Perfect on these freezing winter days too.

When I make my mash, I make a big batch to use for lunches and of course have some with dinner that night.

You can add pretty much any flavour you like, if you don’t have sumac (lemon flavour), a squeeze lemon juice will do, or just leave it out. Smokey paprika works well too.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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Who loves potato?

Quick, easy, cheap recipe share

1. Mashed potato
2. Carrot, grated
3. Tinned tuna (in oil)
4. Salt, sumac, cayenne pepper

Fry it all up with olive oil and it's kinda like a bubble & squeak. So warm, tasty and nourishing!

#potato #mashedpotatoes #lovepotatoes #bubbleandsqueak #lunchideas #easyrecipes #nourishingfood #healthyfoodshare #healthyrecipes
#lovewhatyoueat #moderationmovement #foodfreedom #intuitiveeating

zoe.dietitian.lovewhatyoueat

Jun 8

Besides, there are no “right” food choices based on nutrition as nutrition doesn’t happen meal to meal, or even day to day. Nutrition happens over many meals, over many days.

The RIGHT choice might be what you feel like based on flavour, temperature, mood, time of day or who you’re with. This could literally be ANY food.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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A healthy attitude to food and eating is more important than always making the "right" food choice

#lovewhatyoueat #moderationmovement #foodfreedom #intuitiveeating #intuitiveeatingofficial #nondietapproach #antidietapproach #nondietdietitian

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