What is food reeducation and how to implement it?

Dietary reeducation is a way of modifying eating habits without going to extremes. Its implementation significantly improves health.

Last update: 03 March, 2022

When we think of “educating” we think of someone’s training regarding something in particular. This being the case, «reeducation» is also aimed at learning a behavior. In this case, food reeducation refers to the process of changing habits related to food.

In particular, the goal is to learn to eat correctly and healthily. Therefore, it is a method that develops gradually and should be advised by a nutrition specialist. What does it consist of? How to apply it? Here we detail it.

Dietary reeducation: what is it about?

Dietary reeducation is a strategy to lose or gain weight. In fact, is also associated with positive health effects, since it favors the control of cholesterol, glycaemia and the prevention of some diseases.

Of course, the intervention of a nutritionist is necessary, who is the most qualified specialist to modify eating habits according to the individual characteristics of each person. In general, you can suggest a diet based on the following foods:

  • Fruit.
  • Vegetables.
  • Whole grains.
  • Seeds and nuts.
  • Meats with low proportions of fat.

At the same time, involves the elimination or reduction of unhealthy foods, such as cakes, cookies, breads, ultra-processed foods, among others.

Of course, it should be clarified that dietary reeducation is not synonymous with restricting meals. It is about learning to eat what we like, without neglecting health. In this sense, eating habits are constantly adjusted to maintain it over time.

Dietary re-education is a process that allows the modification of eating habits in order to improve health and body weight.


Step-by-step dietary reeducation

There are crucial steps to be successful when applying dietary reeducation. However, this is not a substitute for guidance from a healthcare professional. Next, we detail them.

1. Set attainable goals

You have to put your feet on the ground. The objectives and the commitments that are going to be assumed regarding the new eating habits must be clear in their execution and scope. In addition, it must be clear that it is a process that requires time and dedication.

2. Don’t skip meals

The menu plan should be as complete and balanced as possible. You have to comply with 5 or 6 meals a day. This prevents the feeling of constant hunger or anxiety about food.

3. Retrain the mind and reformulate tastes

When it comes to food, tastes are different for each person. For example, some do not like to eat raw or cooked vegetables. However, by “re-educating” and putting aside industrialized food, they begin to be more aware of the nutritional importance of these foods.

That said, if any food is not to your liking, it is worth cooking it in different ways to begin to accept it and enjoy its benefits. This without neglecting healthy foods that are enjoyed. Some cooking methods like baking and boiling are great options.

4. Eat 5 or 6 meals a day

The alimentary reeducation proposes to make between 5 and 6 meals a day. That is, it suggests eating small portions every 3 hours. This is intended to avoid hunger and anxiety that lead to overeating. In addition to this, it brings other benefits.

A study indicates that more frequent feeding reduces the accumulation of fat in the body and regulates the circadian rhythm. Although more evidence is lacking, it is recommended that the food be distributed as follows:

  • Breakfast.
  • Mid-morning snack.
  • Lunch.
  • Mid-afternoon snack.
  • Dinner.
  • Evening snack (optional).

5. Drink enough water

Daily water consumption is essential to maintain optimal health. Fluids are lost through sweat, bowel movements, and urine. Therefore, it must be replaced constantly to avoid dehydration.

According to the Foundation aquae, It is recommended to drink between 1.5 and 2 liters of water per day. This amount can be distributed in about 6 or 8 glasses of water.

In any case, factors such as age, sex, physical activity, climatic conditions, pregnancy and lactation are determining factors in terms of the amount of water needed.

In any case, optimal consumption of this drink offers benefits such as good digestion, regulation of body weight, good kidney function, among others. Yes indeed, It is advisable to avoid the intake of sugary drinks and industrialized juices.

6. Increase physical activity

The regular practice of physical exercise is the best complement to a healthy diet. In particular, it helps reduce stress, promotes a healthy weight, improves health markers and maintains the body figure.

However, it is important to start your practice little by little, according to your current physical state. Otherwise, Injuries can occur that then prevent its execution.

Physical exercise is essential to complement the effects of a good diet.


7. Keep social

Dietary reeducation does not imply staying away from social events. Instead, it makes it possible to share with family and friends while still having fun. It simply teaches moderation and better food choices.

Sample weekly menu for food reeducation

The best way to implement dietary re-education is through a consultation with the nutritionist. However, there are some examples of how meals can start to improve for a healthier lifestyle. Let’s see.

Monday

  • Breakfast: coffee with milk + toast with butter and jam + fruit juice.
  • Afternoon snack: skim milk with strawberries.
  • Lunch: beet salad with carrot + pork tenderloin with artichokes + tangerine.
  • Afternoon snack: yogurt and cereal bar.
  • Dinner: tortellini Italian style + escalope of veal with lettuce salad + banana.

Tuesday

  • Breakfast: yogurt with cereal and chopped fruit.
  • Afternoon snack: tea with skim milk and a serving of fruit.
  • Lunch: beet salad with carrot + spirals with turkey vegetables + baked banana.
  • Afternoon snack: sandwich of ham and liquid yoghurt.
  • Dinner: cold zucchini cream + grilled hake + lettuce salad with corn + medlars

Wednesday

  • Breakfast: milk with muesli and fruit juice.
  • Afternoon snack: fruit yogurt with cookies.
  • Lunch: Stewed lentils with vegetables + ham croquettes with salad + orange slices with honey.
  • Afternoon snack: curd with dried fruit and infusion.
  • Dinner: fish soup with noodles + paisana tortilla and pear.

Thursday

  • Breakfast: skim milk + toast with scrambled eggs + tangerine.
  • Afternoon snack: meringue milk with biscuit.
  • Lunch: cabbage, carrot and peanut salad + chicken in honey with creamy rice with pumpkin + jelly with chopped fruit.
  • Afternoon snack: milk with cookies
  • Dinner: Sauteed beans and potatoes with ham + grilled cuttlefish with grated carrot + baked apple.

Friday

  • Breakfast: yogurt with fruit and nuts.
  • Afternoon snack: milk and cereal bar.
  • Lunch: Casserole noodles + grilled breast fillet with tomato and olives + apple.
  • Afternoon snack: coffee with milk and muffin.
  • Dinner: stew + roasted chicken drumstick + diced pear with honey.

Saturday

  • Breakfast: peach and orange juice + skim milk + whole grain toast with ricotta and jam.
  • Afternoon snack: a serving of fruit
  • Lunch: stuffed artichoke bottoms and tender corn + roast beef with herbs and potatoes + fruit goblet with low-calorie ice cream.
  • Afternoon snack: low calorie ice cream
  • Dinner: onion soup + potato omelette with seasoned tomato + yogurt.

Sunday

  • Breakfast: fruit salad + coffee with milk + bread with avocado and ricotta.
  • Afternoon snack: tea with milk and wholemeal cookies.
  • Lunch: Milanese rice + rabbit in sauce + combination of kiwi and tangerine.
  • Afternoon snack: small sandwich of cheese or fruit juice.
  • Dinner: carrot cream + 4 seasons pizza + fruit salad.

What to remember about dietary reeducation?

In short, “dietary re-education” is about changing eating habits for the better, without undergoing restrictions or strict diets. It is a useful way to improve the relationship with food to take care of health and body weight.

However, its implementation may not be easy. For this reason, the ideal is to seek support from a nutrition professional to find the appropriate strategies.

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