What Can I Add? The Nutrition Philosophy That Changes Everything
- HonorYourBody
- Jun 12
- 3 min read
Updated: Aug 16
If you’ve ever tried to “eat better” by cutting things out — sugar, bread, dairy, fun — only to end up tired, frustrated, or bingeing on the foods you swore off… you’re not alone.
For most women, the story of nutrition has been told through the lens of restriction. Eat less. Avoid that. Be good. Try harder.
But what if the secret to feeling better wasn’t cutting more out — it was adding more in?
At Honor Your Body, we teach a powerful shift in mindset: 👉 Instead of “What should I take away?” ask, “What can I add?”
This isn’t just feel-good fluff. It’s a science-backed, compassion-driven strategy that helps you:
Improve energy and digestion
Reduce cravings and overeating
Feel more nourished, not more deprived
Actually enjoy your meals again
Let’s explore how this philosophy works — and why it changes everything.
Why Restriction Doesn’t Work (and Actually Backfires)
Most traditional diets operate on rules and elimination. But research (and real-life experience) shows that restriction often leads to:
Obsessive food thoughts
Binge-restrict cycles
Slowed metabolism
Increased stress hormones
Lower self-trust and body connection
And worse — it disconnects you from your body’s cues and needs.
The “What can I add?” approach isn’t about ignoring nutrition. It’s about meeting your needs first — biologically, emotionally, and hormonally — so your body can thrive.
What Can I Add? 5 Simple Shifts
Let’s walk through what this looks like in real life:
1. Add Protein to Breakfast
Instead of skipping breakfast or eating just fruit or toast, add 20–30g of protein (think: eggs, Greek yogurt, tofu, protein smoothie).
Supports energy, satiety, metabolism, and blood sugar
2. Add Fiber-Rich Carbs to Lunch
Instead of skipping carbs, add whole grains, beans, lentils, or starchy veggies. Pair with fat and protein.
Supports digestion, hormone balance, satisfaction and fullness
3. Add Color to Your Plate
Instead of fearing food groups, add fruits and veggies of different colors — each one brings unique antioxidants and micronutrients.
Supports gut health, immune function, and hormone clearance
4. Add a Snack Before You’re Starving
Instead of pushing through until dinner, add a balanced afternoon snack: apple + almond butter, hummus + veggies, cottage cheese + berries.
Prevents overeating later and stabilizes energy
5. Add Fun & Flexibility
Instead of labeling foods “good” or “bad,” add meals that bring satisfaction, pleasure, and cultural or emotional connection.
Reduces guilt and helps you feel more balanced long-term
The Science Behind “Addition First”
This approach supports the body’s biological and psychological needs:
Biologically: Eating enough protein, fat, carbs, fiber, and micronutrients supports hormone regulation, mood, bones, metabolism, blood sugar and more.
Psychologically: Focusing on adding gives your brain a sense of abundance — which reduces anxiety and rebound behavior.
Neurologically: Consistent, satisfying meals reduce reward-seeking behavior and help rewire your habits over time.
In other words: your body isn’t bad. It’s trying to protect you. When you meet its needs, everything starts to feel easier.
Q&A: The Add-First Nutrition Philosophy
Q: Will I gain weight if I stop restricting? Possibly — but more often, your weight stabilizes when your body feels safe and nourished. Weight is not the only (or best) measure of health.
Q: What if I have health goals? Can I still eat this way? Absolutely. For example adding protein and fiber can help blood sugar regulation and adding soluble fiber lowers cholesterol. While some medical needs require restriction (such as allergies) many improve with targeted addition without needing extremes.
Q: Does this mean I can eat whatever I want? You can eat everything — but the focus is on adding nourishment, not ignoring your body’s needs. Satisfaction and nutrition are not opposites. I often say eat what you want and then add what's missing for a balanced meal or snack.
Q: How do I start? This is much easier with a little nutrition knowledge so you know what might be missing from meals. The Honor Your Body Group is a great resource for building that nutrition knowledge baseline.
Final Thoughts
You don’t need to restrict more to feel better. You need nourishment, not punishment.
Ask yourself:
What would support me right now?
What’s missing from this plate?
What can I add that helps me feel good now and in a few hours from now?
This one question — “What can I add?” — has changed everything for my clients. It builds trust, confidence, and sustainable habits rooted in real life.
You’re not too far gone. You’re not too late. You just need a different approach.
Start with addition. Start with care. Start with you.
And if you need help I (Dietitian Megan) am here to help you put nutrition by addition into practice. Join me inside the Honor Your Body app.
Comments