What If Healthy Eating Wasn’t About Eating Less?
For years, I thought eating healthier meant taking things away.
Less bread.
Less pasta.
Less dessert.
Smaller portions.
Sound familiar?
The problem was that I usually ended up hungry an hour later. Then I’d find myself wandering into the pantry looking for a snack because my lunch simply hadn’t been enough.
Over the last few years, especially as I’ve navigated life in my 50s and perimenopause, my mindset has completely changed.
Instead of asking:
“What should I take away?”
I now ask:
“What could I add?”
It might sound like a small shift, but it’s made healthy eating feel so much easier.
Building a Better Plate
Most of us don’t need another list of foods we’re “allowed” or “not allowed” to eat.
We need meals that actually satisfy us.
That usually means thinking about three simple things:
Protein – helps keep you full and supports muscle health.
Fibre – vegetables, fruit, beans, and whole grains slow digestion and help you stay satisfied.
Healthy fats – foods like nuts, seeds, avocado, and olive oil add flavour and help meals feel complete.
When those three things are on my plate, I’m much less likely to be searching for snacks an hour later.
Small Changes Add Up
This week, the kids made banana pancakes for breakfast.
Instead of changing the recipe completely, they added a scoop of protein powder to the batter.
Same breakfast.
Just a little more satisfying.
That’s exactly the kind of change I love.
Not perfect.
Not complicated.
Just practical.
The same idea works throughout the day.
Instead of removing foods you enjoy, try adding something nourishing.
Here are a few examples:
Breakfast
Instead of plain granola and yogurt
Add Greek yogurt for extra protein.
Top with fresh berries for fibre.
Lunch
Love a sandwich?
Keep it.
Then add a colourful side salad or some crunchy veggies.
You don’t have to give up the foods you enjoy to build a healthier meal.
Snack
A handful of popcorn paired with a few almonds gives you crunch, healthy fats, and protein that help you stay satisfied.
Dinner
Pasta is still on the menu! I like using a protein pasta and adding roasted vegetables or a fresh salad on the side. It’s a simple way to add more nutrition without giving up one of my favourite meals. It’s not about eating less.
It’s about creating balance.
This Week’s Challenge
Before your next meal, pause for a moment and ask yourself one simple question:
What could I add?
Could you add:
a handful of vegetables?
a little more protein?
some fruit?
healthy fats?
One small addition may be all it takes to help you feel fuller, more energized, and less likely to snack later.
Final Thoughts
Healthy eating doesn’t have to feel restrictive.
In fact, I think the healthiest habits are usually the simplest ones.
Instead of constantly wondering what you need to remove from your plate, try building a plate that works for you.
Sometimes wellness isn’t about eating less.
Sometimes it’s about giving your body a little more of what it needs.
Jodie’s Tip
The next time you’re making a meal, don’t start by asking, “What should I cut out?”
Instead ask,
“What could I add to help me feel satisfied for the next few hours?”
Small changes really do add up.
