‘What I Eat in a Day’ videos are popular, but lack necessary context [Nutrition column] | Food

Spend a few minutes on social media and you are likely to come across a “What I Eat in a Day” video. Some showcase carefully balanced meals while others feature surprisingly small portions of food in the name of wellness or weight loss. Others may simply offer meal inspiration or feature beautiful, mouthwatering meals most of us realistically are not preparing on a random Tuesday afternoon. The problem is that these videos rarely provide the full context behind a person’s calorie needs, lifestyle, health history, activity level or relationship with food.

As a registered dietitian, one of the most common things I hear from clients is, “Am I eating too much?” Many people are comparing their intake to strangers online without realizing that calorie needs are highly individualized. Age, muscle mass, activity level, sleep, stress, medications, menopause and overall health can all influence how much energy a person needs in a day. Two people can be the same height and weight and still require very different amounts of food.

Online calorie calculators and equations can certainly be helpful starting points. Many use factors such as age, sex, height, weight and activity level to estimate calorie needs. However, these numbers are still estimates. They cannot fully account for the complexity of a human being, nor can they determine hunger, fullness, satisfaction, food preferences or sustainability.

This is where social media can become problematic. A single photo or video of someone’s meals does not tell you whether that person is adequately nourishing themselves, whether they are hungry later in the day, whether they have a history of restrictive eating, or whether that style of eating is even realistic long term. Over time, constantly comparing your intake to others can disconnect you from your own body’s natural hunger and fullness signals.

The reality is that our bodies already have an innate signaling system. Hunger and fullness cues are not something most people need to “earn.” In many cases, people would benefit more from paying attention to how foods help them feel rather than trying to perfectly mimic what they see online.

One area I believe social media nutrition has unintentionally created confusion around is the current over focus on protein while forgetting about fiber and color. Protein is absolutely important. In many, if not all, cases I encourage adults to aim for at least 100 grams of protein per day to support muscle health, fullness and overall health as we age. However, the amount above 100 grams can vary widely depending on the individual. True personalization does not come from assigning everyone one exact number. It comes from taking into consideration all aspects of a person’s lifestyle, including activity level, appetite, food preferences, medical history, stress, sleep and overall dietary patterns. However, protein alone is not enough.

Fiber rich foods such as fruits, vegetables, beans, lentils, whole grains, nuts, and seeds play a major role in digestion, fullness, blood sugar regulation, heart health, and overall dietary quality. Yet many people are under consuming these foods while prioritizing highly processed “high-protein” convenience products. A helpful goal is to work toward consuming 30 or more grams of fiber daily by including fiber-rich foods throughout the day, ideally foods containing 5 or more grams of fiber per serving.

One simple visual I often encourage clients to think about is the “color to tan, white, brown ratio” on their plate. If the majority of your meals are made up of beige, white, or brown foods such as breads, crackers, pasta, chips, pastries, fries or heavily processed convenience foods, there is likely room to increase colorful foods such as fruits, vegetables, beans, lentils and whole grains.

For individuals taking GLP 1 medications for weight loss, this conversation becomes even more important. These medications often significantly reduce appetite, meaning the quality of food choices matters even more. When someone is eating less overall, it becomes increasingly important that meals provide adequate protein, fiber, vitamins, minerals and overall nourishment rather than simply focusing on eating as little as possible.

At the end of the day, nutrition does not need to be perfect to be effective. Social media can certainly provide ideas and inspiration, but it should not replace your body’s own signals or individualized guidance. Rather than asking, “Am I eating exactly like someone online?” a better question may be, “Am I eating in a way that helps me feel nourished, energized, satisfied, and consistent?”

LANCASTER DIETITIAN

Lancaster Dietitian owner Theresa Shank, MS, RD, LDN, is also known as the Philly Dietitian. After several years of growing her private practice in Philadelphia and surrounding suburban areas, Shank — a 2005 Lancaster Catholic High School graduate — expanded into her hometown of Lancaster.

Lancaster Dietitian offers personalized guidance tailored to clients’ specific needs and goals. Services include weight-loss management, gastrointestinal disorders, women’s health and nutrition during pregnancy.

Lancaster Dietitian is currently accepting new clients. The business is credentialed with most major insurances and offers a self-pay option for those who do not have nutrition counseling coverage through their insurance. For more information, visit lancasterdietitian.com.

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