Nourishing Your Body: Key Takeaways from the Wellness Waterfall Group on Healthy Eating
- Jill Tant
- Jan 21
- 3 min read
Eating well can feel confusing and overwhelming with all the advice out there. At my recent Wellness Waterfall group meeting, we tackled some common questions and myths about nutrition and healthy eating. We explored topics like pasta, adding fruits and vegetables to every meal, salad dressings, intermittent fasting, and protein powders. Here’s a clear summary of what we learned, along with practical tips you can try right away.
Pasta Can Be Part of a Healthy Diet
Many people avoid pasta thinking it’s unhealthy or has too many carbs. The truth is pasta is very nutritious and satisfying when combined with wholesome ingredients.
Pair pasta with plenty of vegetables like spinach, tomatoes, or zucchini to boost fiber.
Be sure to include protein to keep you satisfied - Chicken, chickpeas, tofu, etc.
Making an Effort to Add Fruits and Vegetables to Every Meal
Fruits and vegetables provide essential nutrients and fiber that support digestion and overall health. Focus on ADDING fruits and veggies to foods you love to keep you full longer and satisfy cravings.
Add berries or sliced apples to your morning oatmeal or yogurt.
Craving chips? Have them with hummus and veggie sticks
Try new vegetables like roasted beets, sautéed kale, grilled asparagus, butternut squash, or edamame
Portion Measurement Guide
This guide provides a simple way to measure your food portions using your hand:
Protein: Your fist represents one serving.
Carbohydrates: A handful equals one serving.
Healthy Fats: Your thumb signifies one serving.
Fruits and vegetables: I consider these to be unlimited!!
Be Aware of Salad Dressings and Toppings
Salads are a great way to get Fiber, Protein, Carbs, & Fat all in one bowl!!
Quick and Easy Meal Idea: Salad kit topped with protein like rotisserie chicken
Choose toppings like nuts, seeds, or cheese for flavor and crunch.
Focus on how much dressing you are using - it can add up quickly
Add Carbs to your salad to keep you full longer - Pasta, sweet potato, or quinoa are all great options
Intermittent Fasting: Does It Work?
Intermittent fasting (IF) has gained popularity for weight management and health benefits. It involves cycling between periods of eating and fasting.
Some people find IF helps reduce calorie intake by reducing the hours in the day that you are eating.
Research shows IF can support weight loss and improve blood sugar control in some cases.
It’s not a magic solution and may not suit everyone, especially those with certain medical conditions.
It still matters WHAT you eat during your eating window
Consult a healthcare professional before starting.
Our group agreed that IF might work well for some but isn’t necessary for everyone to eat healthily.
Protein Powder Isn’t the Only Option for Protein
Personally, I haven't found a protein powder that I love...I prefer to get my protein from natural foods.
Chicken, turkey, and eggs
Yogurt and cottage cheese
Plant-based sources like beans, lentils, chickpeas, tofu, and quinoa
Nuts and seeds
Powdered Peanut Butter without added sugar - I love this brand: https://a.co/d/1QfpirK
For example, a breakfast of Greek yogurt (or Oatmeal) with Powdered Peanut Butter and Berries offers plenty of protein.
Waterfall Wellness Coaching: Supporting Moms & Women
Through my practice, Waterfall Wellness Coaching, I work specifically with moms and women who are feeling overwhelmed by the demands of daily life. My coaching offers them space to breathe, regroup, and begin reclaiming their identity. Additionally, I focus on building practical systems to support health, organization, and wellbeing.
To get started on your goals, I invite you to book a FREE introductory assessment with me.
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