Have you spent your life being a slave to diets?

Have you spent your life being a slave to diets? Do you avoid certain foods because you know they are high calorie, only to binge on empty junk food when you feel flat or fed up?

You are not alone. I talk to people every day who are confused by health messages from the diet industry.

Here are signs that it is time for a reset:

• If you have been dieting for so long that you are making choices based on calories, rather than health.

• If you avoid certain foods (even if they are healthy) because they are too high in fat, rather than eat what you really want to eat.

• If you just don't really know what food you enjoy any more because you are so concerned about making the 'right choice' for fear of putting on weight.

We all know the basic components of a healthy diet, so why do we find it so hard to make the healthy choice?

Of course, there is so much more to food than nutrition - we comfort eat, we get cravings, we use food to celebrate and socialise.

But then we feel mad, bad and guilty about eating food that is 'not allowed'.

It is all a case of balance. What if we gave ourselves a little bit of leeway and started to notice how different foods affect our appetite, or trigger our cravings? What if, rather than counting points or calories, we connected to the food we eat so we can instinctively make choices that help us feel well, rather than prescribe to a regimented diet that is unsustainable.

Once we eat in a way that supports our health, makes us feel good and sustains our energy and appetite, we are far more likely to eat food that is good for us, rather than fill up on empty calories, and all without having to be 'on a diet'.

Choosing to eat a balanced diet that is packed with healthy and nourishing food does not need to be complicated.

The problem is that the diet industry has warped our sense of 'good' and 'bad' choices so much that many of us have forgotten the basic principles of eating well.

When we notice that eating a really low calorie lunch makes us hanrgy by 3pm, or when we notice the energy crash after a sugar binge, we are more likely to go with our instincts and choose food that keeps us sustained, satisfies our appetite and makes us feel good.

We all have to eat, perhaps it is time we really listened to our own bodies abut what suits us, rather than following the latest fad or trend, only to crash in a heap of disappointed dieting once again.

Although I am not a fan of dieting, or sticking to strict rules, there are a few simple principles that will really make a big difference to your health.

1. Eat protein with every meal. A palm size portion of protein from eggs, meat, fish, nuts and seeds pulses, dairy products or tofu will help you to feel fuller for longer and satisfy your hunger so you are less likely to crave crap foods or binge on biscuits.

2. Avoid white, refined and processed foods like white bread, white rice, white pasta. These send blood sugar levels sky high (similar to the effects of sugar). This in turn will increase blood lipids like cholesterol, make you hungry (and hangry) and contribute to weight gain. The idea that we can eat as much pasta, rice or spuds as we like and not put on weight, or adversely affect our health, is dangerously misleading.

3. Eat healthy fats. Steer clear of using seed oils as they have been associated with increasing inflammation in the body. Step away from the sunflower oil and swap to healthier fats like olive oil, butter or coconut oil instead.

This blog post first appeared as my column in The Irish News on Saturday 13 November 2021.