Nuts About Nutrition!

Emphasizing nutritional quality over quantity for those of us who don't want to eat like a tiny mammal.

Step right up if you’re sick of people telling you to eat like a squirrel because of the indulgence of the festive season! We’ve all been there - gluttony guilt right after a holiday meal or those ads promoting the latest “tiny meals” for “maximum wellness.” It’s like, hold on… are we supposed to nibble on kale chips and almonds all day now? I don’t think so! If you’re one of us who prefers a satisfying, balanced meal over munching on a handful of nuts, this blog is for you. It's time to talk about why we need to focus on nutritional quality instead of obsessing over the quantity of our food.

After weeks of fake diets and people telling you to eat this, don’t eat that, it is driving me crazy seeing the nonsense people come up with. You’ve probably been bombarded with the usual advice to cut calories or eat less - advice that usually feels more like an invitation to starve than a genuine tip for healthy living. Look, we all want to feel good, look good, and avoid that sluggish post-meal coma that comes from overeating at the buffet. But the key to feeling great isn’t about constantly watching your portions like a hawk or shrinking your meals to match some Instagram influencer’s idea of “clean eating.” No, no, no. The secret is to stop obsessing over how much you're eating and start thinking about what you're eating.

Four egg omelette packed with spinach, spring onions, tomato and salmon, topped with a sesame and chia seed mix. Mid-morning snack for a day out and about.

Here’s the thing: nutrition isn’t a math problem. It's not about the amount of food you eat. It’s about the quality of the food you eat. Too often, people get caught up in counting calories, limiting carbs, or following trends that promise results but don’t deliver the long-term benefits. Instead of looking at your plate like it's a scale, ask yourself: Does this meal nourish my body? Will it give me the energy I need to power through my day, without leaving me crashing after an hour? Because it’s the nutrient-dense foods - the whole grains, colourful veggies, lean proteins, and healthy fats - that provide the sustained energy and health benefits you actually want.

Here’s where the shift happens: instead of trying to eat less, try to eat right. Focus on nutrient-packed options that truly fuel you. For example, a hearty quinoa bowl with roasted veggies, chickpeas, and a drizzle of olive oil may have a hefty portion size, but it’s full of vitamins, minerals, and fibre that keep you feeling satisfied without that “stuffed” sensation. Now that is quality food.

To keep things exciting, try these additional meal ideas:

1. Sweet Potato and Black Bean Salad: Roast sweet potatoes and toss them with black beans, avocado, spinach, cherry tomatoes, and a squeeze of lime juice. This vibrant salad is full of complex carbs, fibre, and healthy fats. *Add grilled chicken breast or roasted turkey for extra protein.

2. Salmon and Asparagus with Lemon-Dijon Dressing: Grilled salmon paired with roasted asparagus and drizzled with a tangy lemon-Dijon dressing. Packed with omega-3s, protein, and antioxidants, this meal supports both heart health and muscle recovery. *Swap the salmon for grilled shrimp or a lean cut of beef.

3. Chickpea and Spinach Curry: A rich, comforting curry made with chickpeas, spinach, and a variety of spices like turmeric and cumin. Served with brown rice, it provides a balanced mix of plant-based protein, fibre, and iron. *Add grilled chicken, lamb, or fish for a non-vegetarian twist.

4. Buddha Bowl: Combine a base of brown rice or farro with sautéed kale, shredded carrots, avocado, a boiled egg, and a sprinkle of sesame seeds. Drizzle with tahini dressing for a meal that’s rich in vitamins, healthy fats, and protein. *Top with grilled chicken, seared tuna, or a poached egg for added protein.

5. Zucchini Noodles with Pesto and Grilled Chicken: Swap traditional pasta for zucchini noodles, topped with homemade basil pesto and grilled chicken. A light yet satisfying dish packed with antioxidants, lean protein, and healthy fats. *Try adding grilled shrimp or turkey meatballs for a different protein source.

These are a few among many meals like this that are wholesome, healthy, and balanced for everybody's enjoyment.

The "tiny mammal" in question...

The Problem with "Tiny Mammal Eating":

If you’ve heard it once, you’ve heard it a thousand times: “Just eat like a squirrel, snack on small bites all day, and you’ll be fine!” Sorry, but no. When people promote eating like a tiny mammal, nibbling constantly throughout the day on a 100-calorie snack pack, they forget one thing: real life. We are not tiny rodents, and we shouldn’t have to pretend we’re okay with grazing all day just to "stay slim." Constantly eating small portions without real satiety leads to mindless eating, crashes in energy, and, quite frankly, an unhealthy relationship with food.

Instead, prioritize meals that keep you full for longer periods without leaving you feeling sluggish. That’s where balance comes in - think a decent-sized meal that combines proteins, healthy fats, and fibre. Skip the “snack-attack” and opt for a full plate of delicious, well-rounded nutrition.

Sunday roast with extra carbs for that post run re-fuel.

The Importance of Mindful Eating:

One of the best things we can do for our bodies is to actually enjoy our food. Mindful eating is about paying attention to the colours, textures, and flavours of the food in front of you. It’s about appreciating the nourishing power of what you eat and taking the time to savour it. It’s also about listening to your body - if you’re full, stop eating. But don’t starve yourself by trying to eat less just to be “good.”

Food is meant to fuel, to sustain, and yes - sometimes to indulge. But in the end, the quality of what’s on your plate should be your focus. A healthy diet isn’t a collection of tiny, restrictive portions, but a variety of whole, nutrient-dense foods that truly support your body’s needs.

Don’t Try to Eat Less, Try to Eat Right...

So here’s the takeaway (excuse the pun): if you’re feeling frustrated by the endless parade of advice telling you to eat less, eat like a bird, or snack on tiny portions all day, just know you’re not alone. Don’t let diet culture pressure you into thinking you need to shrink your meals to fit some tiny, unrealistic standard. Instead, embrace foods that are full of nutrients, taste, and satisfaction. Eat when you're hungry, enjoy what’s in front of you, and trust your body to tell you what it needs.

If there’s one piece of advice I’ll leave you with, it’s this: Don’t try to eat less. Try to eat right.

*If you find it challenging to balance and understand a nutritional diet, I am more than willing to assist. I provide a range of nutritional plans, counselling, and dietary support tailored to each individual's needs. Feel free to send me a message via my contact form or at grace@metamor-fitness.co.uk, and I would be delighted to help wherever possible.*

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Enjoy a beautiful life and I wish you good health and fitness.