Dietitians and nutritionists typically consider many factors when deciding what to eat, including mood, day of week, an approach of 'moderation' (no bad foods, only bad quantities) and overall balance, meaning consuming a variety of foods from each of the five food groups daily, in the recommended amounts.
Then, there's the question of how 'intuitive eaters' choose what to eat without a strict meal plan or diet rules to follow.
Newtown City Lifestyle turned to a local expert, Meg Zakarewicz, D.O., medical director of weight management at The Well Lounge, to ask her advice and guidance regarding how to navigate the food and drink maze when healthier, sustainable lifestyles are the goal.
COMPLETE LIFESTYLE CHANGES CAN BE DIFFICULT. WHAT’S ONE SMALL CHANGE SOMEONE CAN MAKE TO THEIR DIET TO PRIORITIZE THEIR HEALTH?
"I find that when people are planning to make healthy changes, they usually start with what they need to cut out. This mentality can be very stressful! I find it is much more helpful to begin by focusing on what’s missing. This small shift creates a healthy foundation that is much more manageable for most people. My suggestion is always to start small and build the positive. The most helpful small adjustment someone can make as they are learning to prioritize their health should be to focus on making one positive healthy addition consistently instead of restricting or subtracting."
HOW CAN PEOPLE STILL ENJOY THE FUN OF GOING OUT TO EAT WHILE KEEPING NUTRITION IN MIND?
"It is totally possible to enjoy a healthy social life and practice healthy nutrition. It’s all about balance! A great strategy is to decide ahead of time. Looking at the menu ahead of time can allow you to make the choice that’s right for you.
My suggestion is always to focus on what you need to get in, instead of what you should avoid. A great example of this would be to look at the menu ahead of time to find an item that is appealing to you and includes lean protein and vegetables. If you can find an item that checks the boxes of 1) being appealing to you and 2) meeting your body’s nutritional needs, that’s an ideal selection! Of course, the follow up to this is that sometimes you just need to live in the moment! It’s OK to go off-plan sometimes. Our health journey is dictated by what we do consistently, not what we do every now and then."
WHAT’S ONE MISCONCEPTION ABOUT HEALTHY EATING THAT YOU’D LIKE TO CORRECT?
"That eating healthy must be hard or sacrificial. Eating healthy can be simple and desirable! It’s all about setting yourself up for success. Most people struggle because they don’t know what to do. Working with a knowledgeable professional can help you create a system that works for you. You can eat healthy and still enjoy eating. Whether you travel for work or spend 16 hours per weekend on a ball field with your kids, there are strategies that can leave you satisfied and successful in reaching your health goals."
WHAT’S THE BEST WAY TO STRUCTURE YOUR DIET TO KEEP UP YOUR ENERGY THROUGHOUT THE DAY AND AVOID THE MID-AFTERNOON SLUMP?
"I am probably starting to sound like a broken record here, but it’s all about balance! A great way to maintain energy throughout the day is making sure to take time to eat and making sure that your meals are balanced. Often, we get caught up in tasks or hit the ground running and realize we’ve missed a meal. This will set you up for low energy and cravings. Instead, eat at scheduled times and make sure that each meal includes protein, fiber and veggies. This will help to balance blood sugars, which will improve energy and reduce cravings."
WHAT WOULD BE IN YOUR BAG FOR A HEALTHY DAY OF SNACKING?
"I get asked questions about snacking a lot. My answer is often unpopular. I don’t really snack. I believe the healthiest way to eat is by meeting your body’s nutritional needs at mealtime. Most people feel hungry between meals because they are improperly nourished at mealtime. I encourage my patients to increase the nutritional value of their meals and usually their hunger between meals decreases.
Of course, if you are hungry between meals, you should never deprive yourself!
The goal is to eat high quality, satisfying meals so that hunger decreases between mealtimes. Our bodies work most efficiently when they have periods of rest between digestion. Grazing throughout the day can lead to metabolic inefficiency and decrease gut health, especially if our snacks are processed or sugary. Many people who are accustomed to snacking can’t imagine not feeling hungry between meals, but honestly, with proper meal time fuel, hunger and cravings almost always decrease."
Meg Zakarewicz, D.O. AOBFP, Dipl. A.B.O.M., a double board-certified physician who practiced family medicine for a decade-plus before shifting her focus to weight management in 2019, provides her passion for healthy weight loss and composition via The Well Lounge in Newtown. Newtown City Lifestyle asked Dr. Meg about what to consider with important decisions about food intake and how to make positive differences.
"My years of experience as a physician taught me to value health promotion over disease management," she says.
The Well Lounge team says they provide 'Whole Person Care' by uniting inner health with outer beauty through the art of medicine plus aesthetics.
Dr. Meg says The Well's medical weight loss program differs from other weight loss approaches in that it's completely personalized and comprehensive. "I meet each patient exactly where they are on their journey. Weight issues are often multifactorial and can include nutrition, physical activity challenges, lifestyle incongruencies, behavioral struggles and hormonal and metabolic inefficiencies."
She says she applies her knowledge of nutrition science, exercise physiology, psychology, metabolism and pharmacology to help patients overcome their unique challenges.
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"Our health journey is dictated by what we eat consistently, not what we do every now and then," says Dr. Meg Zakarewicz, The Well Lounge.