5 Lessons I Learned from Sylwia Maksym - “Sprint or Marathon: How to build eating habits for life?”

I recently attended a #HerStory Masterclass (a 1,5h workshop organized by Girls Future Ready Foundation) with a renowned dietician- Sylwia Maksym, who guides the national Polish women’s football team. It opened my eyes to the importance of our dietary choices and habits. In this article, I’ll share five key takeaways from that enlightening experience, highlighting that it’s never too late to change your habits, especially when it comes to nurturing our bodies through improved nutrition.

1. Start Slow

The first and most crucial point I learned is that embarking on a journey to transform your diet and overall health doesn’t need to be an abrupt and radical shift. Instead, it’s often more effective to start slow and gradually introduce changes. Our bodies adapt better to gradual alterations in diet and lifestyle, reducing the chances of feeling overwhelmed or deprived.

Consider small, manageable changes like swapping soda for water, incorporating a salad with your lunch, or when you crave for chocolate bar- eat half of it and half of an apple. Over time, these minor adjustments can lead to significant improvements in your overall health and well-being.

2. Every Meal is the Most Important Meal of the Day

While we’ve all heard the saying that “breakfast is the most important meal of the day,” it’s essential to remember that every meal holds significance. Each meal provides an opportunity to nourish our bodies and fuel our daily activities. Skipping meals or making unhealthy choices can disrupt our energy levels and hinder our progress toward a healthier lifestyle.

To make the most of every meal, incorporate a variety of foods, including lean proteins, whole grains, fruits, and vegetables. By doing so, you’ll provide your body with the nutrients it needs to thrive throughout the day.

3. Eat Fruits and Vegetables

While it may seem trivial, incorporating fruits and vegetables into our daily diet is one of the pillars of a long and healthy life. These nutrient-rich foods are packed with vitamins, minerals, fiber, and antioxidants that support our overall health. Your daily vegetables and fruits intake should be about 400 grams. And that’s not that much. For example, a large apple can be about 300 grams. You can do it!

To make it easier to include more fruits and vegetables in your diet, experiment with different recipes and cooking methods. You can add them to smoothies, salads, and stir-fries, or enjoy them as healthy snacks. The key is to find ways to make these nutritious foods a regular part of your meals.

4. Perfect Diet Doesn’t Exist

“There is no miracle diet! The best one for you is the one you can adhere to, is tasty, and tailored to you!” said Sylwia. That’s one of the most liberating lessons I took away from the masterclass. Many trendy diets promise quick fixes or claim to be the ultimate solution, but the truth is that what works best for one person may not work for another.

Instead of pursuing perfection, focus on balance and sustainability. Embrace a diet that suits your lifestyle, preferences, and health goals. Experiment in the kitchen, make a brownie out of beans, make pumpkin oatmeal, or create your own ice cream made of sweet peaches. Healthy and tasty meals are possible!

5.It’s Never Too Late!

Lastly, the dietician’s journey itself was an inspiration. She had once pursued a career as a fitness coach, studying physiotherapy at the University. She found her true calling later on, and came back to school to study nutrition. Her story served as a reminder that it’s never too late to change professions or embrace a new path in life.

If you find yourself unsatisfied with your current dietary habits or health, remember that you have the power to make a change.

Attending the masterclass with a dietician gave me valuable insights into the world of nutrition and health. I learned that gradual changes, balanced meals, a focus on fruits and vegetables, and the acceptance of imperfection are the keys to success on this journey. Most importantly, I realized that it’s never too late to change your habits, especially when it means prioritizing our well-being and embracing a healthier, more vibrant life.

By Kalina Kalwasińska and Girls Future Ready Foundation, 2023