Nutrition by Addition

If you’ve ever tried to “eat healthier” and immediately started thinking about what to cut out—sugar, bread, wine, whatever—you’re not alone. We’ve been taught to focus on restriction, to think we need to remove things in order to be healthier. But what if we flipped that mindset?

Instead of nutrition by subtraction, I encourage nutrition by addition?

This approach isn’t about rules or deprivation. It’s about building better meals and habits by adding in what your body actually needs to feel energized, satisfied, and balanced.

Here’s what that can look like in real life:

Before cutting anything out of your meals, ask yourself what you can add in to make it more complete, nutrient dense, or supportive of your energy.

• Having toast? Add a couple of scrambled eggs and some arugula or avocado on the side.
  
  

• Making a smoothie with just fruit and milk? Toss in a handful of spinach, some chia seeds, or a spoonful of nut butter.
  
  

• Grabbing takeout? Add a serving of frozen cooked veggies or fiber-rich bagged salad at home to round it out.
  
  

These small additions help with blood sugar balance, satisfaction, and staying full longer—without making you feel like you’re “on a plan.”

Nutrition by addition doesn’t stop at food. It includes how you move throughout the day.
Even if you exercise regularly, short bursts of movement—or “movement snacks”—can improve blood sugar regulation, digestion, and focus.
For Example:

• A 5-minute walk after lunch
  
  

• A few bodyweight squats or stretches between Zoom calls
  
  

• Running around with your dog in the backyard
  
  

• Walking the long way to pick up your kids
  
  

These mini moments matter. You don’t need an hour-long workout every day to build up benefits.

Nutrition by addition makes space for flexibility. There’s no pressure to cut out everything you enjoy or eat perfectly at every meal. The focus is on adding and enhancing wherever you can. When you do that consistently, it naturally crowds out the things that don’t serve you as well and avoids the trap of restriction that wellness culture oftentimes promotes.