Going on a diet plan for the new year? Keep it SANE
This is the time of year when people often resolve to start a diet, start eating better, give up a food item such as sugar or meat or make some other change that will move them forward on the path to wellness.
A few years ago I developed a tool, that if used correctly, will increase the chances for success for any personal food changes. This seems the right time to reintroduce my idea. The beauty of my plan is that it works with every eating style. From keto to intermittent fasting, going vegan to flexitarian, it works for all. It is the SANE food tool. SANE stands for sustainable, achievable, nutritious and enjoyable.
A food plan is sustainable if it fits your financial and time budget. Buying expensive drinks or home food delivery is great for some people, but it might not make budgetary sense for others. Choosing intermittent fasting with an eight-hour eating window wouldn’t work for someone who likes to go out for dinner a few times a week. Don’t set up for failure. Pick a style you can sustain.
An achievable food plan is one that includes foods you like. If a committed meat eater decides to be vegetarian he or she might not be able to achieve it immediately. But one thing they can achieve is a few meatless meals a week. If you want to eat more vegetables increase slowly so your taste buds and digestive tract get used to increased fiber.
No matter what you call your diet plan, adequate nutrition should be the guiding principle. Someone close to me decided intermittent fasting, eating during an eight-hour window, was what she wanted. There are benefits to this approach. But she is a vegan, and when I reviewed what she was eating I saw she wasn’t eating enough protein, putting her at risk for sarcopenia.
The E in SANE is for enjoyment. Pleasure is a great motivator to continue an activity. No matter your food plan include foods you find delicious every day. Stay SANE in 2025.
Sheah Rarback is a registered dietitian nutritionist in private practice in Miami. srarback@hotmail.com