Are you ready to embrace consistent nutrition and finally step off the diet rollercoaster? 

You may have already experimented with every trending diet, combed through nutrition blogs for the magic formula, or sought advice from wellness influencers, but we’re here to offer a new perspective on what it takes to maintain a balanced and consistent approach to eating. 

Many believe that strict dietary restrictions is the key to achieving their health goals, but this belief might be what’s holding you back. 

If you’re struggling with the cycle of starting a diet, falling off, and starting over, this is the place for you. 

Quick note:
Achieving consistent nutrition requires understanding that personal application of dietary guidelines can vary widely.

It’s essential to recognize individual differences in lifestyles, health needs, and preferences. What’s consistent for one person may look entirely different for another, influenced by factors like geographical location, economic status, and even varies within neurodivergency.

Ready to dive into a behind-the-scenes look at what can go into developing a sustainable, guilt-free relationship with food? Let’s go!

Always Remember to Listen to Your Body and ask “how’s that working for me?”

If you’ve been finding yourself stuck in a cycle of strict dieting followed by periods of overeating, you may want to reconsider your approach to nutrition. 

Ask yourself, “why do I think extreme dieting is the only way to achieve my health goals, and who benefits from this cycle of restriction and excess?”

Often, this pattern is more about external expectations or trying to fit into a societal ideal rather than what’s genuinely best for your body. To develop a more balanced and consistent approach to eating, start by tuning into your body’s hunger and fullness cues (which go beyond “stomach hunger”), and consider the nutritional value and satisfaction your food choices bring. Embracing intuitive eating principles can help you break free from the diet cycle and establish a healthier, more sustainable relationship with food.

Hint: We have another post on our framework for approach of food over here. 

My Routine for Achieving Consistent Nutrition

I am happy to share that I have achieved a balanced and consistent approach to my nutrition, which plays a pivotal role in my ability to stay energized and feel fulfilled throughout my day. It’s important to note that the following is just one example of how a day might unfold. My routine can vary day to day, operating within a flexible framework that adapts to my body’s needs, my schedule, and life’s ever-changing demands.

A Day in My Life for Achieving Consistent Nutrition Might Look Something Like This:

  • Morning: My mornings follow a very similar routine when it comes to breakfast, with very little variety day to day. I tend to stick with my favorites—eggs, chicken sausage, and toast, or oats—on a daily basis to provide me with the nourishment and fuel needed for the gym. This morning routine isn’t just about fueling my body for the day ahead; it’s a practice of self-care and setting a tone of intentionality for my meals.
  • Noon: Lunchtime is where my day can vary significantly depending on my schedule, but typically, it involves either leftovers or a bento box-type lunchable that I mix and match. Sometimes I manage to eat before I begin seeing clients in the afternoon, or sometimes I’ll eat between check-ins. The amount I eat is determined by my hunger, which can vary greatly depending on the intensity of that day’s workout session, among other factors.
  • Snacks: Whether or not I eat a snack is dependent on my hunger and energy levels throughout the day. My snacks typically include some kind of carbohydrate paired with either protein or fat to ensure a balance of nutrients that sustain my energy levels until the next meal. Examples might be an apple and peanut butter, sugar snap peas and a cheese stick, or even a couple of Girl Scout cookies with a small handful of almonds. These choices help me stay energized and satisfied, particularly on more active or demanding days.
  • Evening: For dinner, I typically plan out 3 to 5 meals for the week, with the rest of the evenings being a mix of leftovers and, occasionally, takeout. While the purpose of dinner remains constant—to nourish and bring us together as a family—the specifics of what we eat can change, reflecting the season, our moods, and our schedules. This approach allows for flexibility and ensures that our meals are both enjoyable and aligned with our health goals.

This daily routine exemplifies how consistency in nutrition can be achieved within a flexible framework. By establishing a structured yet adaptable approach to meals, I can maintain a balanced intake that supports my active lifestyle and personal well-being.

Acknowledgment of Privilege in Nutrition

It’s crucial to acknowledge that the journey towards maintaining consistent nutrition is deeply intertwined with many pieces of daily life. The ability to prioritize balanced meals, dedicate time to meal planning, and even the mental energy to focus on nutritional choices are privileges that not everyone has access to. Socioeconomic factors, food insecurity, and living in areas with limited access to fresh, affordable food options significantly impact one’s ability to make consistent nutritional choices. Recognizing this privilege is essential in understanding the broader context of nutritional wellness and emphasizes the importance of advocating for systemic changes that can make healthy eating accessible to all. As we strive for a balanced and consistent approach to nutrition, let’s also consider how we can support initiatives aimed at reducing these disparities, ensuring that everyone has the opportunity to pursue a healthy relationship with food.

Don’t be afraid to change it up / get rid of parts that don’t work for you.

How is your routine serving you and helping you with your goal? If a part of your routine isn’t serving you—whether it’s causing stress, not contributing to your goals, or simply not enjoyable—don’t be afraid to adjust. The best routine is one that is flexible, adaptable, and aligns with your evolving needs and goals.

Whatever works for you is what will work best for achieving the result.

Remember, the goal is to find a pattern that feels sustainable and rewarding, not one that adheres to strict rules or external expectations. By learning to listen to your body and respecting your needs, we can develop a routine that supports consistent, balanced nutrition and a healthy relationship with food.

Never let temporary setbacks discourage you completely.

It’s common to receive all sorts of advice from those around us, some of which might not necessarily steer us in the direction we aim to go. 

Instead of relying on well-meaning but perhaps uninformed advice, look for a coach who specializes in your area of interest for guidance. Coaches bring a wealth of knowledge and experience tailored to helping you reach your goals. 

When you’re feeling overwhelmed or losing momentum in your journey towards consistent nutrition, remember, the path to achievement is paved with persistence and adaptability; embrace every step, adjust as necessary.

You need resilience to navigate the ups and downs of maintaining a consistent nutrition plan and breaking free from the diet cycle

Just because someone doesn’t have a deep understanding of nutritional science or hasn’t mastered intuitive eating, doesn’t mean someone can’t develop a balanced and healthy relationship with food. This just means they need to learn about the principles of balanced nutrition and listen to the body’s cues before they can establish a sustainable eating habit. Let’s be specific in planning how to gain the essential knowledge and habits needed:

Step #1: Educate Yourself on Nutritional Basics

Start by learning the fundamentals of nutrition, including nutrient-dense macronutrients (proteins, fats, carbohydrates). Understand how they contribute to your body’s function, performance, and recovery. Check out our download for a crash course on this.

Step #2: Practice Mindful Eating

Begin to incorporate mindful eating practices into your daily routine. This means paying attention to your hunger and fullness cues (which can look different depending on the person and in neurodiversity), eating with minimal distraction (again, dependent on the person), and learning to enjoy each bite with a plate that is satisfying and energizing. Mindful eating can help us develop a healthier relationship with food, where we eat for nourishment and satisfaction.

Step #3: Plan and Prepare Energizing & Nourishing Meals

Gain practical experience by planning and preparing meals that include a variety of food groups. Start simple with recipes that are easy to follow and gradually experiment with more diverse ingredients to keep your meals interesting and nutritious. Meal planning can also help you avoid impulsive eating decisions that may not help you to feel your best.

By following these steps, you’re not just working towards a specific milestone; you’re building a foundation for lifelong health and well-being. Remember, the journey to consistent nutrition is a process, and every small step you take is progress.

Because I know how important flexibility and preparedness are in achieving consistent, healthy nutrition habits, I’ve put together this free (really free!) guide for you. Use it to create a resilient approach to eating that adapts to your life’s rhythms and to build a sustainable plan that keeps you nourished and energized, no matter the season or schedule.

Click here to download Applying Healthy Nutrition Habits

Wrapping it up! In this guide, we’ve explored how to embrace nutrition with flexibility and structure, offering strategies to stay nourished during the Food Focus and Food Fatigue seasons and providing actionable steps for meal planning. You are well on your way to establishing a nourishing routine that supports your health and fitness goals.

Remember, you can download our Applying Healthy Nutrition Habits guide to help you find balance and consistency in your nutrition journey right here.

I hope this post has been helpful!

Any questions? Comment below or shoot us a DM on Instagram!