After almost five decades of eating, I’ve come to realize that the best meals are about more than what’s on the plate. They’re about understanding why we eat, how we experience each meal, and when we make choices that bring us a sense of control and peace.
One part of a much bigger picture
When I was younger, nutrition was mainly about satisfying my hunger and cravings. As fitness became both my profession and my lifestyle, eating became a way to improve my exercise and sports performance while supporting a healthy body composition.
Yet despite everything I learned at that time, I noticed that many people—including myself—still struggled to find balance between eating too little and eating too much, and turning food into a source of guilt or failure instead of nourishment, healing, and joy.
Later on, I came to appreciate how nutrition influences our hormones, long-term health, healthy aging, and overall quality of life. And through years of coaching clients and, more recently, studying functional medicine, I began to see nutrition as just one part of a much bigger picture—one that looks beyond food and considers the whole person.
It became about the whole experience—from why I choose certain foods to how I enjoy each meal and the relationship I build with food over time.
Three questions for your best meal ever
Purpose: Why am I eating this meal?
If you don’t have a clear reason for eating, meals can just become about habit, convenience, or emotions. This can lead to mindless eating, overeating, or cutting back on food when you don’t need to.
Having a clear purpose starts even before you take your first bite. It begins when you plan your meals, shop for groceries, and prepare your food. Before you eat, take a moment to picture the life you want to live. Then ask yourself: How will this meal help me live that life?
Sometimes, the answer is energy—to help you work, exercise, or just get through your day. That might mean picking quality sources of carbohydrates like vegetables, fruits, beans, oats, quinoa, or whole grains. At other times, the purpose is recovery—providing enough protein and other nutrients to repair muscles and tissues after exercise or the natural wear and tear of everyday life.
If your goal is body recomposition or weight management, the purpose is not simply to eat less or overrestrict food, but to transform your way of thinking to add more nourishment instead. Ask whether your meal provides enough protein, healthy fats, and quality carbohydrates to help reduce excess body fat while preserving muscle, maintaining energy, and protecting your overall health.
No matter whether your meal is for energy, recovery, health, or body goals, every bite is an investment in living well… so you can show up each day with the health, focus, and energy to fulfill your purpose and serve others well.
Experience: Am I fully experiencing this meal?
The best meal is more than just food or nutrition. It’s a chance to enjoy flavors, feel grateful, connect with others, and be fully present in the moment.
How many times have you finished what seemed like the perfect meal, only to realize that something still felt missing? A meal might look perfect because it’s well presented, tastes great, or is expensive. But if you feel rushed, distracted, or unsettled while eating, you don’t really get its full value.
On the other hand, a simple home-cooked meal with family or friends can be unforgettable because of the conversations, laughter, and love you share. In those times, the meal feeds more than just your body but also strengthens your connection.
One of the most meaningful meals may even be one you also enjoy on your own. Preparing your breakfast with intention, appreciating its colors and aroma, chewing slowly, and savoring every bite can transform an ordinary meal into an extraordinary experience. A familiar taste or smell may even bring back memories of the people and moments that have shaped your life.
The best meal is more than nourishment. It’s a moment of gratitude—a chance to reflect on your blessings, appreciate the food before you, nourish your body, and simply be present.
Control: Will this meal help me build a healthier relationship with food?
The best meal reminds you that no matter what’s on your plate, you are in charge—not the food.
Many people spend years believing that food controls them—that some foods are too tempting, cravings can’t be managed, or strict rules are the only way to be healthy and lose weight. Over time, this can make one’s relationship with food about fear and guilt instead of confidence, flexibility, and freedom.
Every meal is another reminder that you always have a choice—and another chance to embrace flexibility over perfection. You decide what to eat, when to eat, and how much based on your health, goals, preferences, and values. And as you become more aware of your body’s signals, you’ll know when you’ve had enough and when you still need more nourishment. So instead of ending a meal with guilt or regret, you end up feeling satisfied and at peace with your choices.
If you use diet plans or prescribed medications, remember that they are simply tools. They can support your journey, but they can’t replace the skills of self-awareness and self-control needed to build a healthy relationship with food for life. Only you can develop those skills.
The greatest measure of success isn’t how much weight you’ve lost, but whether you’ve learned to accept and love yourself despite life’s setbacks. That said, the healthiest relationship with food begins with the relationship you have with yourself.
