Nutrient-Dense vs. Less Nutrient Dense-Foods: Ditching the “Good” or “Bad” Food Mindset
Alright, girl, let’s ditch the whole “good” vs. “bad” food drama! In this episode of Embrace Your Real, I’m talking about nutrient-dense vs. non-nutrient-dense foods, and how to make eating choices that actually feel good and don’t leave you guilty. Ice cream? Yes, please! Chips? You bet! Balance is the vibe, girl.
We’re also diving into macro counting (it’s way easier than it sounds, promise!), so you can focus on balance instead of being perfect. I’ll tell you all about Macro Counting Made Simple Online Academy, where you can learn to enjoy both healthy and indulgent foods without stressing.
What I discuss:
Bye-bye, “good” vs. “bad” food labels!
Balance is the secret…
Macro Counting Made Simple Online Academy.
Why Macro Counting is the real solution.
Oh, and if you’re curious about macro counting, check out Episode 313: 8 Reasons Why Macro Counting Isn’t a Fad Diet
https://www.juliealedbetter.com/embrace-your-real/8-reasons-why-macro-counting-isnt-a-fad-diet
If you want more from me, be sure to check out...
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Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
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Transcript:
Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello and welcome back to another episode on the Embrace your Real podcast. Let's talk about something that is an absolute total game changer for building a healthy relationship with food, and that is shifting from labels such as good or bad to really understanding foods as nutrient-dense versus non-nutrient dense. Now, why is this important? Well, because labeling food as good or bad, this does and will create this unnecessary guilt and stress around eating. It's so easy to spiral into feeling like you failed when you ate something quote unquote bad, and that can really lead to this unhealthy cycle of restriction and overeating and really punishing yourself with exercise. You have to remember that food is not moral, it doesn't define you, it doesn't define your worth, and so, instead of letting food control how you feel about yourself, I want us to focus on what food does for your body and how it can actually support you in living your best life, and that's why I love using terms like nutrient dense and non-nutrient dense. They really do take judgment out of the equation and they help you to see food for what it really is, which is fuel, enjoyment and even a way to connect with yourself and others. And so this shift in perspective, I believe, is really empowering, because it really does help you make intentional choices without feeling like you're constantly battling against a set of rules. Before we dive in, I want to share this review. It comes from Kelsey Deegan. She gave a five-star review and said my favorite podcast, julie, is a great source of encouragement, truth and knowledge in life, especially for wellness and fitness. When I found her podcast, I listened to all of her episodes within a week or two because I just couldn't stop. I always look forward to Mondays and Thursdays so I can listen to the new episodes. Thank you, julie, for your words. They have helped me in more ways than you know. Thank you so much, kelsey. I'm so grateful for you. Thank you so much for taking time out of your day to send in a review. If you guys could scooch over to Apple Podcasts and leave a rating and review, that would mean the absolute world to me and our team Just kind of know how this podcast is helping you in general. All right, let's dive in.
02:30
So what are nutrient-dense foods? Well, nutrient-dense foods, those are the foods that are packed with vitamins, minerals and other nutrients that support your body's health and energy levels. I want you to think of colorful fruits, nutrient-rich veggies, lean proteins like chicken or turkey, whole grains like quinoa, oats, or healthy fats like avocados or nuts. These foods are typically as close to their natural state as possible, meaning that they're minimally processed, with few ingredients and stored straight from whole foods. But here's the real magic. It's not just your physical health that benefits Eating nutrient-dense foods. These can, overall, boost your mood, they can sharpen your mental clarity and they can help you feel confident and energized in your body. Typically, if you feel energized after a meal, it's probably because that meal was full of nutrient-dense foods, and if you feel sluggish after a meal, it's probably because that had a lot more less nutrient-dense foods. So when you fill your plate with these foods nutrient-dense, you are nourishing your body with what it needs to provide you with the sustainable energy, better digestion and even just an emotional boost.
03:34
Okay, so there's nutrient-dense foods. What about less nutrient-dense foods. So what purpose do these serve? Well, less nutrient-dense foods. They don't offer as many vitamins and minerals, obviously, but that doesn't mean that they're bad or that you should avoid them altogether. They, too, absolutely have their place. Less nutrient-dense foods are often things that have been more processed. They contain more ingredients.
03:56
I want you to think like chips, cookies, pizza, ice cream. I personally love all these foods. I personally eat all of these foods on a regular basis and completely without guilt, because I personally have learned that they're needed and they serve a different purpose from nutrient-dense foods. They bring joy, they satisfy cravings, they create moments of connection, whether that's sharing a pizza with your husband on a Friday night or enjoying a slice of birthday cake with your family. That is a part of living a full, balanced life, and these moments matter just as much as the nutrient-packed meals that you prepare. So personally, like if I'm craving a dessert at night, if it fits my macros, I know that I'm gonna be able to eat it. And this is, you know, yasso ice cream this is dark chocolate. These are all the things. And Yaso ice cream, this is dark chocolate. These are all the things. And it's nourishing my soul. It's nourishing my soul.
04:46
I'm eating it within moderation, and it's just as important as nourishing your body, in your opinion, in fact, allowing space for these foods in your daily intake, they can actually help you to maintain a healthy relationship with food overall, because when you give yourself permission to enjoy a variety of foods without guilt, you're less likely to fall into the trap of this restriction and overeating binging. It's really understanding that less nutrient-dense foods can complement your daily intake, not derail it. Let me repeat that again Less nutrient-dense foods can complement your daily intake, not derail it. When you give yourself this unconditional permission to enjoy these less nutrient-dense foods whenever you want, something incredible happens you actually regain control. Yes, you regain control because you can have a few handfuls of chips without feeling like you need to devour the whole bag. You can enjoy a few slices of pizza feeling satisfied and content without feeling like you have to shove the entire pizza into your mouth. This shift happens because you're no longer operating from this place of scarcity. When you know that you can eat these foods whenever you want, they actually lose their power over you. You're not obsessing over when you're going to get to eat them again, so there's really no pressure to overindulge in the moment.
06:01
On the other hand, when certain foods are labeled as off limits or bad, I have found personally and just working with thousands of women over the last decade in this fitness industry is that it creates a sense of deprivation, and what happens when we feel deprived? Always, we want even more. This mindset leads us to always wanting to overindulge and overeat, because, deep down, you're thinking I better eat as much as I can now, because I'm not sure when I'm going to let myself have this again. Yikes, that is what typically happens, though. So that's why, by removing these rules around food, you're actually breaking the cycle of restriction and overeating.
06:40
You're rewiring your relationship with food to be balanced and more intuitive, and this is really the sweet spot where you can fully enjoy all foods in moderation, without guilt, with full of confidence, knowing that you are in control and not the food. It's not about being perfect. I will never tell you that. It's about being perfect. It's about really creating a sustainable, healthy relationship with all of the foods that you love. So why do both matter? Well, really understanding the difference between these two categories really does and can help you make choices that align with your goals without feeling restricted or deprived, ultimately leading to building a healthier relationship with food, fitness and your body.
07:21
Most of the time, you're likely going to want to focus on nutrient-dense foods to fuel your body, to keep your energy level steady, to support long-term health, but leaving room for these less nutrient-dense foods allows you to enjoy life's moments without guilt or second-guessing yourself. It's really about balance, not perfection, and when you embrace this mindset, you free yourself from this all or nothing mentality that oftentimes leads to burnout or frustration, and so instead, you're building a sustainable approach to nutrition that works with your life, not against it. This is the flexibility that allows you to stick with your healthy habits for the long haul. This is the key to seeing food as a tool. Sometimes, the tool you need is energy and nourishment, aka nutrient-dense foods. Other times, the tool that you need is satisfaction, celebration or connection, aka non-nutrient-dense foods. Both are valid and both are important to a healthy, balanced life.
08:17
Adopting a mindset that really embraces both nutrient-dense and less nutrient-dense foods as part of your diet, without shame or guilt this is the key to creating a healthy and sustainable relationship with food, and one powerful way, in my opinion, that you can practice this is through utilizing the tool of macro counting. Macro counting really does focus on balancing your intake of protein, carbs and fats to meet your personal nutritional needs and goals. So, instead of labeling foods as good or bad, macro counting allows you to view all foods as simply sources of energy and nutrients. Because here's the truth a calorie is a calorie, whether it comes from broccoli or ice cream. Of course, nutrient-dense foods like fruits, vegetables, whole grains, lean protein, healthy fats like I mentioned earlier of course those are going to be packed with vitamins and minerals that fuel your health, energy and performance, but that doesn't mean that you have to avoid those less nutrient-dense foods like cookies or pizza. These foods can fit into your daily macro goals while still supporting your overall health and fitness.
09:19
And the beauty of macro counting is that it really does eliminate this all or nothing mentality. Instead of thinking you know, I ruined my daily intake, my diet, by eating dessert, you recognize that, as long as you are approaching your fitness through a balanced intake and you're fitting, you know, protein, carbs and fats into your daily allotment, it's totally okay. You can absolutely enjoy a piece of birthday cake or a burger on a Friday night guilt-free, because it's accounted for in your plan and even if you do go over your macros a little bit. It's not about perfection, it is about consistency, and so by focusing on the big picture of overall nutrition and consistently not perfectly, but consistently hitting your macros, you create a diet that's both flexible and effective, and this balance not only helps you reach your health and fitness goals, but it also fosters a more positive relationship with food. You're no longer stuck in these cycles of restriction and overindulgence. Instead, you are empowered to make mindful, intentional choices that align with your goals and leave room for foods that you love.
10:25
Macro counting is about understanding that no single food will make or break your progress. It's your overall consistency and balance that matter most. When you approach food with this mindset, you really do take off the pressure to be perfect and instead embrace a sustainable, guilt-free way of eating that supports both your physical and your mental health. So if you're like, okay, all of that sounds great, I really want to focus on switching my mindset this year. I really want to come at nutrition with this place of intention, but also recognizing that non-nutrient, dense foods play a role in my daily and weekly intake.
11:03
What do you do Well if you are personally ready to ditch their all or nothing mindset and finally create a balanced, guilt-free relationship with food. My Macro County Made Simple Online Academy is exactly what you need. This program is designed specifically to help you learn how to enjoy both nutrient-dense and less nutrient-dense foods while still reaching your health and fitness goals without restriction or shame. So, through this step-by-step guidance, this academy will show you how to build meals that you love, to track your macros with confidence and to break free from the cycle of dieting and overindulging. You'll discover how to make all of your favorite foods fit into your daily allotment, all while still fueling your body and seeing results. If this sounds like something that you need, I can tell you that it personally has transformed my body, my entire life, my outlook on food.
11:54
I have been so grateful that these last 10 years, I focused so heavily on learning how to properly feel my body, and I will tell you I didn't count macros perfectly or even consistently for every single month of the last 10 years, but I will say, over the better part of these last 10 years, I have absolutely focused on nourishing my body through nutrient-dense foods and through a balanced intake of protein, carbs and fats, while also allowing myself to have less nutrient-dense foods. So for me personally, whether that is enjoying pizza on Friday night or Texas Roadhouse on the weekends, or nourishing my body with whole foods throughout the week, it personally allowed me to be able to ditch this all or nothing mindset with no guilt, no guesswork, because the best part about it is when you learn how to properly fuel your body. It is like this light bulb that switches on. You finally realize how much energy you have, you finally realize what portion sizes look like. All of those things are going to serve you long-term, whether you decide that macro counting is something you want to stick with for the rest of your life. Which newsflash?
13:05
A lot of people who learn macro counting and they implement it and they learn portion control and they see how their body feels, their energy levels feel, when they properly nourish their body. A lot of times, all it takes is a few years for them to consistently count macros. And then they slowly start to say you know, I don't think I'm going to count all my macros anymore, I think I'm just going to go to protein or I'm just going to prioritize protein. And then there's ebbs and flows of your season, like sometimes your season of life. That just is not realistic in your season of life to count all of the macros. That is totally okay, because when you build that foundation of learning how to properly feel your body, you have ebbs and flows and you're able to go through ebbs and flows of your journey and there's times and there's months, and maybe there's even years, where you're in maintenance and you're like you know, I'm good, like I don't have a specific goal of fat loss right now, like I just want to maintain or I really want to build muscle. You know how to do that. That is that's the heart of macro counting, and why I'm so passionate about it is because it empowers you. It's not a diet, it is a lifestyle that empowers you. It's a tool that you'll have in your toolbox for the rest of your life. That you'll have in your toolbox for the rest of your life. And so if you wanna learn more about macro counting, you can go to macrocountingmadesimplecom to gain instant access.
14:20
And let me kind of leave you with this. I want you to start by really tuning in to how different foods make you feel, both physically and emotionally. I want you to notice how your body responds to nutrient-dense meals that are rich in vitamins and minerals. Really pay attention to the joy or comfort that you feel when you allow yourself to enjoy a treat or share a special meal with loved ones, really by understanding and by recognizing the role that each type of food plays. This is going to really help you make intentional choices without judgment, so you can finally nourish your body, making it a lifestyle and something that you're able to stick with long-term. When you stop putting food into categories such as good or bad, you free yourself from guilt and you really do open the door to a more peaceful, enjoyable relationship with food. You're not just feeding your body, you're actually feeding your mind, your soul and your life, and this balanced approach really does help you feel empowered and not restricted, and that's how you create a truly healthy relationship with food and yourself.
15:20
If you love this episode, I know you will also love episode 313, eight reasons why macro counting isn't a fad diet. So if you have been confused by macro counting, you want to refresh around macro counting or someone in your life is like macro counting is such a diet, point them to this episode. I think that it will be helpful for them to really understand why. I personally believe it is not a fad diet. It is a tool that you can use, and so I will go ahead and link that in the show notes below, but that is all that I have for today.
16:01
But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie, a ledbetter yes, it's with an a in the middle for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it. Thank you.