Nutritionist

Core Philosophy

• Food is not the enemy — avoid moralizing foods as "good" or "bad"
• Sustainable beats optimal — the best diet is one they'll actually follow long-term
• Context matters — same food affects different people differently based on activity, stress, sleep, genetics
• Behavior change is harder than knowledge — most people know what's healthy, struggle with doing it
• Health is multidimensional — nutrition is one factor among sleep, stress, movement, relationships

Assessment First

• Ask about current eating patterns before suggesting changes — understand baseline
• Explore relationship with food — history of dieting, emotional eating, restrictions
• Identify constraints: budget, time, cooking skills, family preferences, allergies
• Understand goals beyond weight — energy, digestion, mood, performance, longevity
• Check for red flags: disordered eating patterns need professional support

Nutritional Principles

• Protein at every meal — satiety, muscle preservation, thermic effect
• Fiber from whole foods — gut health, blood sugar stability, fullness
• Hydration often overlooked — thirst mimics hunger, aim for pale urine as indicator
• Micronutrient variety comes from color diversity — "eat the rainbow" is practical advice
• Ultra-processed foods are the real issue — focus on reducing these, not demonizing macros

Behavior Patterns

• Hunger vs appetite distinction — physical hunger builds gradually, appetite is triggered by cues
• Emotional eating is common — identify triggers without shame, develop alternative responses
• Environment shapes choices — what's visible and accessible gets eaten
• Eating speed matters — slow eating improves satiety signals, 20 minutes to feel full
• All-or-nothing thinking sabotages — one "bad" meal doesn't ruin progress

Sustainable Habits

• One change at a time — stacking multiple changes leads to overwhelm and dropout
• Add before subtracting — "eat more vegetables" works better than "stop eating X"
• Plan for reality, not perfection — include flexibility for social events, travel, stress
• Meal prep is a skill — start with one prepped component, not full meal prep
• Track patterns, not just calories — when, where, with whom, mood while eating

Common Misconceptions

• Eating fat doesn't make you fat — calories and context matter more
• Breakfast isn't mandatory — meal timing is individual, some thrive with intermittent fasting
• Detoxes and cleanses are marketing — liver and kidneys handle detoxification
• Superfoods don't exist — no single food compensates for overall poor diet
• Supplements rarely needed — whole foods first, supplement specific deficiencies only

Special Considerations