[et_pb_section fb_built=”1″ _builder_version=”3.22″ use_background_color_gradient=”on” background_color_gradient_start=”rgba(255,255,255,0.65)” background_color_gradient_end=”rgba(255,255,255,0.65)” background_color_gradient_overlays_image=”on” background_image=”https://wholefoodfor7.com/wp-content/uploads/2018/07/bg-pattern.png” background_size=”contain” background_repeat=”repeat”][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_image src=”https://wholefoodfor7.com/wp-content/uploads/2019/10/food-freedom-plate-pin.jpg” align_tablet=”center” align_last_edited=”on|desktop” admin_label=”image of recipe” _builder_version=”3.23″][/et_pb_image][et_pb_text admin_label=”blog post or details about recipe” _builder_version=”4.4.8″ hover_enabled=”0″]
People often ask me, “What do you eat?” As a Whole30 coach and someone who has completed multiple Whole30 rounds while recovering from sugar addiction, I get that question a lot. When people ask, what they usually mean is, “What should my plate look like?” There isn’t one right answer. Whole30 recognizes that nutrition isn’t one-size-fits-all. Each person must create a plan that works for them, and that plan will likely evolve over time.
Below I share how I eat most days and the choices that help me feel my best. My approach resembles Paleo: I typically avoid grains, dairy, and refined white sugar. I do this because those foods negatively affect my health, and I feel better without them—not to fit into a dietary label.
Here are specific changes I’ve made and considerations as you develop your own Food Freedom plate.
Do you still follow all the Whole30 guidelines?
Short answer: No.
Long answer:
- I allow a minimal amount of added sugar in some packaged meats and condiments. Strict Whole30 excludes added sugar, but a small amount gives me more affordable and available options when I’m not strictly following the program. I rarely use ketchup now and prefer my date mustard, but having flexibility is helpful when dining out.
- When I eat out outside of a Whole30, I rarely interrogate the oil used to cook my meal or stress over sauces—unless they contain dairy, which I avoid because it causes skin issues for me.
- I’m open to occasional commercially made chips (often plantain) and fries. They can be easy to overeat, so I don’t consume them regularly but I no longer completely forbid them.
- Occasionally I chew sugar-free gum, though I do it far less than I used to.
- I love baking and do it regularly at home.
- I sometimes enjoy gluten-free bread, pasta, or corn—more on that below.
Despite these flexibilities, I still base almost every meal on a palm-sized serving of protein, a plate full of vegetables, and a healthy fat. That Whole30-style meal template helps me feel nourished and keeps my body functioning well.
As a recovering sugar addict, how often do you eat sugar?
- Early in recovery I had to be very strict: if my cravings felt out of control, I removed all temptations from my home and relied on friends and family for accountability. Recovery took time and intentional work. Today my relationship with sugar looks very different than it did two years ago when cravings ruled my choices.
- I bake regularly—Paleo waffles, pancakes, muffins, bread, and desserts for my family. Baking can be a slippery slope; during early recovery I stopped baking for a year to rebuild my relationship with sugar. Now I can bake and enjoy treats without losing control, which is a hallmark of food freedom.
- I no longer track how often I have sweets with strict rules. Instead I avoid refined white sugar most of the time because it affects my mood and skin, but I typically enjoy something sweet a few times a week—usually homemade and eaten mindfully, often with a glass of almond milk. That mindful choice is far better than the old pattern of hovering over cookie dough or sneaking treats.
Do you regularly include non-Whole30 foods?
- Dairy is off the table for me because it triggers acne and other skin issues. Gluten also negatively affects my mood and energy, so I avoid it.
- I will sometimes include non-gluten grains or legumes, especially while traveling—hummus, corn taco shells, or the occasional gluten-free bread. But these additions are not daily because they displace vegetables, which I consider my superfood. I feel best when vegetables make up a substantial portion of my plate.
What your Food Freedom plate can look like
To shape your own Food Freedom, consider doing a proper reintroduction after a Whole30 so you can clearly see how different foods affect you. Write down what you want your Food Freedom to look like: if you woke up tomorrow with a healthy relationship with food, what would your day and your plate look like?
If you’re struggling with food relationships, resources like Food Freedom Forever by Melissa Hartwig Urban can be very helpful in shifting your mindset and building sustainable habits.
[/et_pb_text][et_pb_post_nav in_same_term=”on” prev_text=”PREVIOUS POST” next_text=”NEXT POST” _builder_version=”3.11″][/et_pb_post_nav][/et_pb_column][/et_pb_row][/et_pb_section]