Here are some quick tips to support a healthy and nutritious lifestyle:
Consult a registered dietitian. Anyone can call themselves a “nutritionist” because that title is not regulated; we are all nutritionists. However, a registered dietitian is a skilled healthcare professional who is an expert in the field of nutrition and dietetics. Registered dietitians have at a minimum a bachelor’s degree from an accredited college or university with rigorous coursework in the field. They must have had supervised practice hours and passed a national exam to receive the registered dietitian credential; they must also complete professional development hours to maintain accreditation.
Nutrition is not a one-size-fits-all approach to health.
Nutrition is not a one-size-fits-all approach to health; people’s nutritional requirements depend on many factors, including age, genetics, and health status. A registered dietitian can guide each person in meeting specific nutritional requirements. Consider these general guidelines:
Hydrate. Water is the most important nutrient you consume. Generally speaking, the body can go about three days without water before organs start to shut down. By the time you are thirsty, you are already dehydrated. Even mild dehydration can drain energy and slow metabolism.
The amount of water required daily depends on a person’s size, weight, and activity level. In general, you should drink between half an ounce to an ounce of water for each pound you weigh.
To maintain hydration, skip drinks with added sugars and carry a reusable water bottle to refill during the day. Adding fruit or herbs to water can provide flavor without the added calories.
Fill half your plate with fruits and nonstarchy vegetables. Choose a variety of fruits and vegetables by “eating the rainbow.” These colorful choices will ensure that you are consuming an array of vitamins and minerals. Furthermore, try to increase your consumption of local fruits and vegetables. Moreover, doing so will help support the local economy, and local foods often have higher amounts of vitamins and minerals because they are fresher than foods trucked across the country.
Choosing organic foods is more of a personal preference than a necessity. No substantial research proves that nonorganic foods have fewer nutrients than organic foods. Just be sure to wash your fruits and vegetables to remove harmful sprays and additives before consuming them.
Power up with protein at every meal. One-fourth of your plate should be a lean protein. Choose lean cuts of meat and ground beef that are at least 93% lean, and aim to eat seafood twice a week. Meatless options such as beans and plant-based products can serve as high protein sources as well.
Don’t cut your carbs too low. Carbohydrates are an important fuel for your brain, liver, and muscles. The
Dietary Guidelines for Americans recommends that carbohydrates make up 45%–65% of total calories. Sources of carbohydrates are milk products, whole grains, starchy vegetables, and fruits. The current recommended daily allowance, or RDA, of carbohydrates is 130 grams, which represents the minimum rather than optimal daily intake.
Choose whole grains and fruits and vegetables for added fiber. The U.S. Department of Agriculture’s RDA of fiber for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.
Visualize your portions. Sometimes it is not so much what we eat but how much we eat. It is easy to overdo it when dining out because restaurant portions tend to be much larger than those served at home. When dining out, split a meal with someone or take half of it home.
Three ounces of meat is the size of the palm of your hand, and one cup of food looks like the size of a fist or a baseball. Measuring salad dressings and nuts and seeds using measuring spoons can be a good way to ensure that you are not overconsuming calorie-dense foods. If you are not careful, putting too much salad dressing on your bed of greens can add up to as many calories as a double cheeseburger!
Stop eating when you are no longer hungry instead of when you are full. This mindful eating practice will help reduce the amount of food consumed without contributing to a feeling of being deprived. Our eyes can sometimes be bigger than our stomachs. If we slow down at mealtime, we are less likely to overindulge. It takes approximately 20 minutes from the time we start eating for our brain to signal fullness.
Don’t skip meals. Skipping meals can lower the body’s metabolism by causing it to burn fewer calories. Skipping meals can also lead to overeating because our bodies are programmed to survive, and when we are overly hungry, we tend to eat as though food is scarce. Eating several small meals or consuming healthy snacks throughout the day can help our bodies run more efficiently.
Plan ahead. Benjamin Franklin said, “If you fail to plan, you are planning to fail.” That holds true for your dietary habits as well. If you plan your weekly meals and grocery shopping in advance, you are less likely to choose a less healthy option because you are hangry (hungry + angry).
If healthy options are not readily accessible at your workplace, pack your lunch. Even better, visit the school cafeteria, which serves whole-grain options and fresh fruits and vegetables. A plus is the lunch prices for faculty and staff, which are far more affordable than those at a restaurant.
Give yourself grace. Slow and steady wins the race. Focus on progress, not perfection. If weight loss is your goal, keep your rate of loss between one half and two pounds per week. You can do that by making better choices when you can’t always make the best choice. For example, fruits and vegetables are the best choice, but baked chips instead of regular chips is still a better choice.
Don’t go “on” a diet because that means you will eventually go “off” it. Your diet should be a lifestyle, not a fad; enjoy all foods in moderation.
The scale does not tell the whole story. Eating healthier can help improve your lab panels, fitness level, and body composition and help you feel better—all of which can’t be measured by a single number on a bathroom scale. If someone hasn’t told you yet, you are doing a great job!