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Dietitian-approved tips to spark better health

Improve your nutrition and relationship with food in 5 simple steps

by | Last updated May 27, 2022 | Published on May 27, 2022 | Change | 0 comments

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If you’ve ever wanted to change your nutrition and relationship with food for the better, but you’ve gotten stuck or lost along the way, then you’ve come to the right place! During my years as a dietitian and a mother, I’ve learned a lot about what works and what doesn’t when it comes to making lifestyle changes and feeding oneself and one’s family. I started this blog to share the insights I’ve developed to help women navigate this crazy food landscape and move forward in their behavior change journey. In this post, I’m going to discuss the 5 step process I created to cover all the major aspects of getting a nutritious meal on the table and eating it (including your mindset!).

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Improve your nutrition & relationship with food in 5 simple steps pin with picture of woman holding a bowl of peaches

Here’s how it works

Here’s a quick overview of how the process goes. Spoiler: each step coincides with a category in my blog, so the pertinent info is organized and easy for you to find!

  1. First you’ll learn about what to eat and why
  2. Then you’ll discover how to use that knowledge to plan balanced meals
  3. Once those meals are planned, you’ll explore how to make meal prep as easy and stress-free as possible
  4. Then you get to eat! But since eating has become so complicated, you’ll learn how to do it mindfully and intuitively, following your own body’s signals.
  5. Throughout this whole process, you will be practicing lifestyle change in a slow sustainable way, so that you can maintain your new positive behaviors, permanently. And you will improve your relationship with food in the process.

I created this graphic to illustrate one way this could work, but it’s not set in stone. If you are already knowledgable about nutrition and meal planning, you can jump in at meal prep and move forward from there. Or just visit each section to find tips to help you with each aspect of the eating process. Do whatever is most helpful for you!

Infographic explaining different blog categories on Spark Change Nutrition

Here are the details of each step of the process, including my approach towards each.

Step 1: learn

Learn up-to-date nutrition and health information from credible sources that are based on science

If you want to learn about nutrition from the ground up, then start here! This category will teach you real nutrition information, including things like what a carb is, why we need to drink so much water, and what vitamins and minerals are. It will also provide answers to common nutrition questions, correct nutrition myths, and keep you informed about nutrition trends, all while using evidence-based sources. 

My philosophy on this:

There is just so much nutrition misinformation out there, and oftentimes, it is very hard to separate the fact from the fiction. Please know that any blog posts I write or videos I create will be researched and reviewed for accuracy. This is so important to me! I will also include references whenever possible.

Step 2: plan

Plan balanced meals in a way that respects you and your family’s food preferences and individual needs

Meal planning is one of the foundations of a healthy lifestyle, but it doesn’t need to be overly complicated. If you want to learn how to create balanced meal plans to satisfy the nutritional needs and food preferences of you and your family, regardless of your cooking ability, then start here. You’ll also find practical tips to simplifying meal planning such as gathering recipes or navigating the farmers’ market.

My philosophy on this:

There is no such thing as a one-size-fits-all way to eat. Everyone and every family is different. And guess what? You are the one who knows best when it comes to feeding yourself and your family. It may take some trial and error to figure things out, but the best meal plan for you and yours is the one that works for your particular situation and place in life. My blog will give you the tools you need to determine what that is. 

Step 3: prep

Level up your kitchen and your cooking skills to make meal prep go smoothly 

Preparing more meals at home leads to healthier eating. Here you will learn practical tips to transform your nutrition knowledge and meal plans into food on the table. This category will discuss a variety of topics related to food preparation, including kitchen setup and equipment, preparing recipes, and cooking tips and tricks to make meal prep easier. Discover how to build your culinary skills, and you will be able to get nutritious and delicious meals on the table with as little fuss as possible.

My philosophy on this:

I believe that everyone is capable of preparing healthy, satisfying meals at home. However, since cooking isn’t commonly taught in school, you may have never learned how to do it. I want to bridge that gap in knowledge and empower you to feel competent and confident in the kitchen. 

Step 4: eat

Tune in to and honor you body’s signals and reclaim the joy in eating

After you’ve planned and prepped a meal, it’s time for eating! This section will teach you how to eat mindfully and intuitively, relying on your body’s signals instead of outside influences to dictate your eating experience. Here you’ll learn how to practice simple mindfulness skills, how to tell if you are hungry and when you get full, and how to savor your meals.

My philosophy on this:

Eating is (mostly) easy, but it’s also gotten difficult in some ways. There’s a lot of judgment around food, both from ourselves and from others, and many of us have developed food rules about when and how much we are allowed to eat. Eating can and should be enjoyed, but it sometimes takes some work to get back to that state of being. I want to show you how to rediscover the joy of eating, which will greatly improve your relationship with food.

Step 5: change

Make lasting positive changes to your nutrition, health, and relationship with food

Many of us desire change, especially when it comes to nutrition and health, but it often feels like climbing a mountain. But there are ways to make it easier! This category will teach you how to make slow, sustainable changes that will last. It will also cover topics related to your mindset (and whether it is supporting you in your change), your habits, and your self-care. Lasting behavior change is possible; start here to learn how.

My philosophy on this:

Making permanent lifestyle changes is hard, but it is so worthwhile. The problem is, our society values instant gratification, so many people give up before they’ve really given their changes a chance to work. I want to show you how to build momentum by making little tweaks to what you are already doing. (I don’t believe in handing someone a brand new meal plan or workout that I created without ever meeting them. These things must be individualized!). Changing a little adds up to changing a lot over time. 

In summary: empowering you in your own journey to better nutrition and a more positive relationship with food

My ultimate goal is to empower women to feel confident in what they are feeding themselves and their families and to once again reclaim the joy that comes with eating. There is so much shame and pressure associated with eating and with feeding children these days. But it doesn’t have to be that way. You can feel good about what you eat again. You can make permanent changes to your nutrition and health. And you can feel confident that you are doing right by yourself, your body, and your family.

I’m excited to begin this journey with you!

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Photo by Artur Rutkowski on Unsplash
Photo by Kelly Neil on Unsplash

Helena Ramadan, MS, RDN

Welcome to Spark Change Nutrition! I'm Helena, and I love sharing nutrition info, meal ideas, and strategies for balanced living.



Simple Meal Planning - Plan to Eat

About the Author

Helena is a Registered Dietitian Nutritionist (RDN), a health coach, and the mother of two young boys. She currently lives in the San Francisco Bay area. Helena loves sharing nutrition tips and meal ideas in the hopes that it will help someone else eat better tonight.

While Helena, the creator of Spark Change Nutrition, is a Registered Dietitian Nutritionist (RDN), she is not providing Medical Nutrition Therapy on this website. Anything found here, including downloads and other content, should not be construed as medical advice. The information provided by her is general nutrition/health/fitness information, and is not individualized to your specific medical condition. Helena is not liable for any losses or damages related to any actions you take (or fail to take) as a result of the content presented herein. Please note that the information presented here is not intended to diagnosis or treat any health conditions. Talk to a qualified health professional, such as a doctor or a registered dietitian, about your specific health questions or concerns. 

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