Nutrition: 30 Things I Know at 30 (That I Wish I Knew in My 20s) as a Sports Dietitian
It’s my birthday month, y’all! 🤩
Turning 30 is a milestone, and as I reflect on the past decade, I’ve realized how much my understanding of nutrition and wellness has evolved. I spent the first half of my 20s in the throws of orthorexia, jumping between the extremes of restricting and bingeing, then wondering why I couldn’t run a 5k if my life depended on it... Now at 30, I feel more grounded, informed, and confident about my nutrition than ever before.
If I could go back and share some advice with my 20-something self, here’s what I’d say. Hopefully, these lessons can help you navigate your own journey toward a healthier, happier life.
Carbs are not the enemy
The same low-carb diets come back every generation with a new name (remember Banting? Atkins? The Zone? Keto? Oh, please) under the guise that it will solve all your problems (spoiler alert, it most definitely won’t). You need carbs to fuel your body and brain, especially as a physically active person.
Lowest calorie isn’t always the healthiest (or tastiest) option
You don’t have to eat the rice cake if you don't love it, even if it has basically no calories. I’ve been there, trying to make ‘healthier’ lower-calorie versions of meals and desserts and convincing myself they were just as good as the real thing—even when they weren’t. The truth is, your body needs fuel, and calories are part of that. You deserve food that nourishes you and brings you joy at the same time—it’s okay to choose something you truly enjoy.
Oh also, inhaling a whole tub of low-calorie ice cream just because its low-cal-high-protein is disordered eating.
Restriction will always lead to a binge, eventually
Maybe not the same day, week or even month. But eventually, physical, mental, and emotional restrictions will only fuel cravings, feeling out of control around food and over-eating. Restriction is the common denominator behind every food binge you’ve ever experienced. This is the human body’s compensatory, survival, mechanism. You’re not broken, you’re normal.
Cheat days are just scheduled binges
See above. I said what I said.
Labelling foods as "bad" or "unhealthy" doesn’t stop you from eating them—it only robs you of the joy when you do
Replace moralizing language to describe food with descriptive, objective language. Lean into food neutrality and body neutrality. You’ll then enjoy all foods, and won’t feel the need to over-eat them again.
Food guilt is the only ingredient that’s actually “toxic” for you
Listen, it’s not a secret that a diet mostly composed of whole foods is health-promoting, but that Christmas cookie you felt guilty about that one time? Likely harmless. The guilt you felt while you ate it? That’s what actually “spiked your cortisol.” Food guilt is not an ingredient.
You can trust yourself around food
I promise you were never the problem. The reason you feel you can’t trust yourself around food isn’t because you lack control or because you’re addicted to sugar, but it’s because of restriction, arbitrary food rules, and the natural human ego that rebels as soon as it’s told it’s not allowed to do something. Notice how giving yourself unconditional permission to eat didn’t make things worse, but instead allowed you to feel more in control? Fascinating, isn’t it?
If the diet sounds too good to be true, it probably is
Unfortunately, such is life. You can’t cheat code or “life hack” your way out of balanced eating, consistent physical activity, good quality sleep, efficient stress management and hydration.
Don’t trust Instagram or TikTok nutrition advice, ever.
Content creators create content for clicks and views, as this leads to $ income. They sensationalize language and scripts to reach this goal and get a book deal. The algorithm favours the extremes and does not favour nuance. Don’t give into the fearmongering and the trends. These people don’t have the interest of their viewers at heart and don’t value scientific integrity like you do. They only care about clicks, attention and their pocket. Oh, they also don’t even read the studies they cite, they barely skim the abstract. Don’t let the quacks with no scientific literacy intimidate you, and don’t compare yourself to them. You are not the same. Stick to your core values.
Stop “should”-ing all over yourself
As soon as you start setting goals based on what you “should” be doing, you’re disconnecting yourself from your core values as a human. Start FIRST by writing down your values, and what is important to you. Then set goals based on that. You will feel more aligned, secure, and will follow through on your plans seamlessly.
Slow down, and stop inhaling your food
Mindful eating is something (almost) everyone living in the West struggles with. Food is an inconvenience because we should probably be working and hustling instead. But allowing digestion to start properly by chewing your food thoroughly will help with digestive health and satisfaction (with food and overall life, actually). Nourishing your body is not an inconvenience. Don’t let toxic hustle culture at all costs get in the way of your well-being.
You can’t tell how healthy and well someone is by their appearance, even if they try to desperately convince you they are
Eating disorder and disordered eating symptomatology includes trying to convince the world around them that they’re okay when they’re not. Hell, you’ve been there, you know this. Just because someone fits the societal body norms, doesn’t mean they’re well. Just because someone doesn’t fit in the societal body norms, doesn’t mean they’re not.
Consistency is not perfection
There is no falling off the wagon if there is no wagon to get on in the first place. That is what consistency embodies. Showing up imperfectly is better than not showing up at all. A 5-minute workout is better than a 0-minute workout just because your meeting ran late. Adding some vegetables to your meal is better than adding no vegetables just because you’re late on grocery shopping. Show up compassionately.
Perfection = giving up when things don’t go perfectly your way = falling off the wagon = never-ending cycle of dieting.
Consistency = Resilience = No falling off the wagon = Long-term sustainable change
Under-eating has consequences you don’t see immediately, especially if you’re physically active.
Eating enough is just as important as eating “healthy” foods. RED-S and Low Energy Availability are real, and so are their consequences. Healing and preventing RED-S can save your sports performance… and potentially your life.
Your eating habits don’t make you morally superior to other people
You’re only judging others as hard as you judge yourself. This isn’t your fault, you weren’t born judgy. You were taught it. You’ll start to grow out of this as your 20s go on for nutrition-related things, but even at 30, you’ll still have some unpacking to do for non-nutrition-related things, and that’s OK. I will say though, you genuinely no longer judge how people choose to nourish their bodies anymore, and you have so many tools to help your clients find solutions to adjust to their reality, without judgment. Non-judgement is now part of your professional values, and I think that’s pretty awesome.
Put down the random supplements, you don’t need them
Don’t let the snake oil influencer with the promo code fool you. Turn to food for nourishment first, and supplement if needed. Never take unregulated sports supplements, the risk is not worth it.
Your cultural foods are healthy too
The guidelines used are euro-centric. Those foods are healthy, but your cultural foods are also healthy. You don’t have to replace the contents of your fridge or pantry in the name of “health”.
Cooking is a basic life skill that everyone needs
Periodt.
Your meals don’t have to be visually aesthetic to be nourishing
Sure, gourmet and elaborate meals can be nice and nourishing. But nutrition doesn’t have to be gourmet, elaborate, time-consuming or energy-consuming to be nourishing. Going back to basics can be just as nourishing.
You can’t train like an athlete on an empty fuel tank
Fuel to train, and don’t train to fuel. Fasted cardio is used by the elites short-term, temporarily, to induce certain adaptations to their body. Fasted cardio consistently will not make you skinny, it will make you injured, grumpy and fatigued. You’ll convince yourself you’re not a runner, and will never be able to run a 5km. But guess what, we fuel to train now, and we run half-marathon equivalent volumes per week now. Your developpés are higher, your pirouettes are more solid, and you can balance in passé for longer. Crazy, right?
You still need to eat on rest days
There are “rest day plate” templates for athletes for a reason. Your body still needs fuel to fulfill basic bodily functions. Your rest days are when your muscles refuel and heal in preparation for the next day’s training. Not eating on rest days is doing your body a disservice.
Caffeine is not real energy, don’t depend on it too much
Caffeine is a stimulant that gives you the perception of energy, but the only thing that will give you actual energy, is calories. Caffeine also blunts your appetite, which will have you convinced you’re not hungry, while you continue to under-fuel. Have your coffee with your meal or snack.
It’s what you do most of the time that has the biggest impact
Don’t let one “slip up” deter you from the rest of the day, or the week. You don’t need to give in to the Last Supper effect.
Processed foods aren’t automatically “bad”
That being said, you need to get real specific, inclusive and intentional about the language you use to describe food, food systems, and food experiences. Not everything is “crucial” or “important” or “life changing”. If you want to be a good communicator, you need to expand your vocabulary to include nuance. This means being able to explain the different levels of processing, and the contexts in which foods with different levels of processing can be part of a well-rounded diet.
Food is culture, connection, and celebration
Food is fuel, but food is not just fuel. Food is nutrients, but food is also social, cultural, psychological, emotional, religious and spiritual. Allowing room for these things will allow you to understand and validate people’s food choices in a way that a prescriptive meal plan will never.
The real secret to suppressing your appetite is… get this… EATING!
Not weird supplements, not over-drinking water, not going to bed to avoid eating, not drinking coffee on an empty stomach, not trying to distract yourself with random things. You don’t try to suppress your need for bathroom breaks, why do the same for hunger? They’re both natural signs from your body.
It’s never too late to change your relationship with food and break cycles of dieting
“I’m already in too deep” does not apply to your relationship with food. You can find food freedom at any time, at any age. As long as you’re intentional and pro-active, you can do it whenever. Would highly recommend.
Snacks are an opportunity, not a cheat
Structured eating schedules are helpful. Snacks fit into a structured eating schedule. Often having an intentional snack will prevent you from getting to your next meal starved. This will help prevent loss of control and binges at your next meal. Needing snacks to fuel is not a failure.
Oh also, you have ADHD. 3 main meals sound lovely, but doesn't always work practically. Some days you will need 6-8 snack-sized meals instead.The scale is not the whole story
The scale only shows your body’s mass based on the gravitational pull of the earth. The scale doesn't show health markers, overall well-being, energy levels, body composition (usually), your habits, your mental health, your resilience, or your quality of life. All of these are arguably more important than that number on the scale.
Your body is smarter than any diet trend
It knows how to regulate hunger and fullness when you listen to it.
It adapts to support you during times of stress, growth, and healing.
It craves balance, not restriction, to thrive and perform at its best.
It doesn’t need detox teas, juice cleanses, or fad diets to function well—it needs nourishment, rest, and care.
It signals what it needs through cravings, energy levels, and mood—if you’re willing to tune in.
It doesn’t measure success by the number on a scale or the size of your jeans but by how well it feels and functions.
It’s designed to adapt to different seasons of life and can thrive when you provide it with consistency and care.
Trust your body—it’s been doing this far longer than any diet trend has been around.
Final words
As I reflect on these 30 lessons, I realize that nutrition is so much more than just calories, macros, or following the latest trends. It’s about understanding your body, fueling it with care, and building a sustainable relationship with food that empowers you to live a full and vibrant life. Whether you’re an athlete chasing performance goals, someone working on their relationship with food, or simply striving for balance in your day-to-day life, these insights are here to remind you that we’re always learning.
Your nutrition journey is unique, and it evolves with you. If there’s one thing I’ve learned, it’s that giving yourself permission to enjoy the process is just as important as the food you eat.
With warmth and gratitude,
