Moderation365 Nutritional Guidelines

We can eat whatever we like without restrictions, but not by following strict meal plans or counting macros. These extremes are the only options for the diet, nutrition, and fitness industries. What if there were a viable, practical solution that navigates the middle of these extremes? This is what the moderation mindset teaches. The moderation mindset can take time to define. It is subjective by nature, and critics find it too vague and lacking sufficient “rules.”

#Moderation365 is an ACE-approved certification that Jill Coleman (MS) created to encourage eating well and small indulgences. The curriculum also teaches you how to use biofeedback to re-learn your hunger cues. #Moderation365 is based upon the MMAD (Moderation Mindfulness, Abundance Mindset, and Daily Nutritional Commitments) Nutrition Model that has been proven to produce impactful results. Although the certification can be completed within twelve weeks, clients can immediately implement four key concepts.

Moderation is about not eating too much or too little. The Deprivation Indulgence Scale is a concept introduced in the curriculum. Excessive eating will always result in deprivation, and vice versa. Clients who are too rigid during the week will likely overindulge on weekends. Clients who are strict about their meals during the day might eat more at night. Our goal is to help clients “navigate” the middle. Instead of eating a low-calorie salad with olive oils and vinegar, “navigating” the middle might involve adding nuts, cheese, full-fat dressing, and some delicious croutons. Clients will be able to balance the highs and lows of eating, and they will be able to focus on satisfying their needs after each meal.

Your clients should practice mindfulness about food using the #Moderation365 framework. This means that they shouldn’t eat according to a meal plan or clock but rather pay attention to what their bodies tell them. People with a history of eating disorders tend to focus more on their hunger than their energy. They slow down or ask your client to check in with their body.

• How hungry are you right now?
• Is my energy stable?
• How satisfied am I with this meal?

These questions can be asked often throughout the day to improve mindfulness.

Many food habits are formed in adolescence and young adulthood. They unconsciously influence how we eat today. A common problem is struggling with a food shortage mindset. This can lead to unhealthy eating habits or excessive indulgence, justifying poor food choices and overindulging to miss out on “special occasion” food experiences. On the other hand, an abundance mindset is based on the belief that all foods, even those special ones, can be found at any given time. For example, if clients love gingerbread cookies, they don’t have to wait for the holidays to get one. Restricting certain foods to only special occasions is a common way to make them illicit and dangerous. When they finally allow themselves to indulge, it’s much more likely that they will overeat. Recognizing that particular foods can be enjoyed at all times reduces their power and control and reduces obsessive cravings.

Another essential concept within this framework is the Daily Nutritional Commitments or DNC. These 3-5 eating habits will keep your clients on track. These habits help keep your clients’ energy levels balanced, their cravings, and their hunger stable. Every practice should be easy to implement and fit into the client’s daily life. You could eat protein at every meal, eat one large salad daily, or eat a vegetable every lunch and dinner. These habits are unique to each person and may change over time. Clients who are overwhelmed by all the nutrition information or have a busy schedule will be able to meet their DNCs of 80-85% consistently.

Although the MMAD model is only a tiny part of the overall curriculum, it should provide fitness professionals and coaches with a solid introduction to the #Moderation365 concept. It also provides some tactical tools that can be used to help clients get rid of the all-or-nothing mindset. Calorie counting and following food rules or meal plans consume much mental energy and need to be more sustainable. This lifestyle aims to help you eat regular food forever, not follow diet rules, and learn how to eat similar meals no matter the occasion.