Healthy Eating, Deprivation & the Right Choice


What's the right way for healthy eating?

It’s a debate that’s gone on since the beginning of “non-diet.”  The question of whether people respond best to a structured approach to eating that helps get their bodies back into balance so they can better sense their internal cues to guide them in healthy behaviors, or whether “permission to eat everything and anything and as much as you want” is the best approach.

In my and others’ opinions, both approaches are important.  What it comes down to, as it does with so many other things, is the individual.  What works best for you?  It may be different at different times.

How Structured Eating Helps

In our women’s health retreat setting at Green Mountain, we offer a structured approach to eating for healthy weight management.  Our reason — so many women come to us as chaotic eaters.  They are completely out of touch with their internal cues.  They aren’t clear when they’re really hungry for food, they don’t have a good sense of how their bodies tell them when they’ve had enough.  They’ve been eating the standard American diet for so long, they’re not in touch with how healthy eating makes them feel, and their bodies don’t call out for healthy foods.

We help them quickly get back in touch with that, or at least get well on the road to it.

How Freedom of Choice Helps

But the idea of complete freedom of choice is also key to becoming a competent eater (using Ellyn Satter’s term) — someone who chooses what, when and how much she will eat based on what feels good to her at the moment and what she knows from experience will make her feel good after the immediate moment.  It’s the ultimate way to a sustainable eating pattern that supports health and healthy weights.

In the short time women are with us, we can’t always help them move all the way to being a competent eater.  Again, we help them get started on the path by providing different eating experiences.  But perhaps more importantly by emphasizing over and over again the importance of giving yourself permission to eat what, when and as much as you want, and helping women understand they may need to take baby steps to be able to do that in a way that makes them feel well.  We also try to support them along the way back home.

Where Deprivation Starts

Why is this subject on my mind today?  It’s because of a post written by Christie Inge, an intuitive eating coach, talking about the feelings of deprivation that many people feel in response to restriction, which is how some people view structured eating.

We’ve written about that before (here’s a particularly interesting post on that), but I loved what Christie had to say — that feelings of deprivation start in our minds.  It’s an important concept for those of us who have underlying physical problems that dictate careful consideration of what we choose to eat, such as with diabetes, PCOS, metabolic syndrome, and other problems that chronic inflammation often plays a role in.  I identify chronic inflammation here because it is so impacted by what we choose to eat, and it is also at the root of many health problems.

How to Get Past Deprivation When You Need to Restrict

When I talk with women at Green Mountain about the idea of necessary restriction, I encourage them to connect with why they are doing it.  My experience, both professional and personal, is that feelings of deprivation often arise most when the restriction is done for the purposes of weight loss.  Many of us have such a negative history with that, likely arising for the most part out of the fact that the restriction we’ve tried in the past doesn’t take us where we want to go.  Instead, we end up gaining weight.

When restriction is done for the purposes of health, however, it’s a much easier road.  Because it’s not about how we look, it’s about how we feel.  Although many of us need to make that connection, too.  That’s why we encourage focusing on how we feel, instead of being “healthy.”  Health is often thought of as a future goal.

When we’re focused on how we feel, it keeps us in the moment, not looking towards some future goal.  And so far, it appears that living in the moment, e.g., mindfulness, offers the best hope for making wise choices that support feeling well.  And when we truly feel well in the moment, we increase our chances of feeling well in the future, too.

What do you think about the idea of structured eating?   Does it make you feel deprived?  Have you been able to get past feelings of deprivation when you have to eat to manage diabetes or some other health issue?  How have you done that?

7 responses to “Healthy Eating, Deprivation & the Right Choice”

  1. I have mostly stuck to an unstructured “routine” of eating. However, depending how much I eat, my hunger signals awaken at similar times from day to day (8am, 11:45, 4, 6)

    It took me a very long time to really connect with my hunger signals. Being attuned to these signals is key, because if you don’t ever feel hungry when you start eating, you will never feel full when you are done.

    One piece of structure I did implement was that of having breakfast every day at the same time, regardless of how much or how late I’d eaten before. This goes somewhat against the the purist IE/OO approach, but it really helped me connect with that morning signal.

    For many years, I never ate breakfast. I felt really sick. Later on, I realized this sick feeling was actually very strong hunger.

    I find if I eat breakfast, it gets my metabolism going, and then I have signals telling me I need lunch. If I don’t eat breakfast, I don’t connect with my signals until well after 2pm.

  2. Marsha says:

    Great insights, Jill. Thanks for sharing!

  3. […] Required reading: How to Not Feel Deprived. I also encourage you to read Marsha Hudnall’s follow up post: Healthy Eating, Deprivation, and the Right Choice. […]

  4. my results place says:

    To stay fit and healthy i do lots of yoga and cardio at my home.

  5. Sara says:

    Great Information! I think another important factor of structured eating is taking the time to plan your meals. The biggest challenge for me is a fast paced and busy lifestyle. If I don’t properly plan for my week, I can easily get side-tracked and go for the quick solutions rather than the healthy choice.

  6. Marsha says:

    Thanks, Holli & Sara. Holli, we do have scholarships. Check out our website under About Us for the Rose Caron scholarship.

    I agree, Sara, planning is paramount!

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About the Author

Marsha Hudnall, MS, RDN, CD

If you’re looking for an embodiment of dedication disguised as obsession, look no further. Marsha is a registered dietitian who has spent the last four decades working to help women give up dieting rules and understand how to truly take care of themselves. Her mission in life is to help women learn to enjoy eating and living well, without worries about their weight. She encourages women to embrace their love of food, which you might call being a foodie. If so, it’s appropriate because being a foodie means you pay attention when you eat. That’s a recipe made in heaven for eating well. Marsha is the President and Co-Owner of Green Mountain at Fox Run.

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