Healthy eating tips: How to Get Expert Advice From Home
By Franki Hanke
Find the right nutritionist for you and kickstart your healthy lifestyle.
We often turn to the fridge for better health and well-being. But this topic can feel overwhelming, complicated, and polarizing. Especially when every blogger thinks they are nutrition experts. And there’s contradictory information across the Facebook feed every day.
The best-case scenario is working one-on-one with a real nutrition expert. Personalized guidance prioritizes healthy food fit for your life.
While you connect with a professional, here’s dietician advice from nutrition experts to kickstart your healthy eating.
Off the Plate Behaviors – Support your Healthy Eating
Recognize That Diet is Personal
Like the adage says, “If something sounds too good to be true, it probably is.” With healthy eating advice online, there’s a prevalence of “easy fixes” usually focused on weight loss. Gluten-free isn’t a healthier diet for everyone, for example.
Healthy eating is not eating to lose weight. Even if you are aiming to lose weight, your healthy diet shouldn’t be a fad.
Food supports your body in all functions, so healthy eating should focus on your wellness needs as a whole.
Remember Food is More Than Nutrients
Food is more than fuel for our bodies. Food is an important part of a healthy lifestyle for pleasure and social interaction.
Neutralize your Language for Food
We have adopted binary language around food: good or bad, healthy or unhealthy. But, this isn’t true. Carbohydrates (carbs) are not the devil’s work and quinoa isn’t a magic wand. They are both just food.
Doing this can add to feelings of guilt or shame around food choices. Instead, recognize this pattern. Try to instead practice describing food with creative descriptors: spicy, savory, crunchy, melty, etc.
Maximize your Time
Time is a barrier to a balanced diet and healthy meals. Aid yourself in eating better by speeding up your cooking so there’s more opportunity to have fulfilling meals. Opt for pre-chopped veggies or pre-washed greens. Find local or delivered pre-made sauces or condiments that add flavor rapidly like Saffron Road’s simmer sauces.
If your schedule has more time on certain days, batch prepare grains and vegetables and then mix and match them throughout the week. Save foods by their portion sizes so you can grab and go right from the fridge. We love glass containers for a clean fridge and organized meals.
On the Plate Behaviors – General Tips for Better Nutrition
Ensure You’re Eating Often Enough
It contradicts a lot of fad diets, but eating enough and often is important to maintain energy throughout the day. “You’ll feel much more alert and energized if you’re eating something every three to four hours or so throughout the day,” said Rachael Hartley, R.D, as reported by Carolyn Todd for SELF.
Rather than inventing a schedule to eat often enough, just listen to your body. Eat when you’re hungry. Don’t force yourself to wait for a time slot to have food if you’re hungry. Prepare snacks of whole foods like veggies to have on hand.
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Focus on Adding Foods
Oftentimes, nutrition advice online says “avoid this food,” or “cut sugar,” but it’s more sustainable to focus on adding in new foods. This supports a more balanced relationship with food and has less opportunity to feel restricted or obsessive about what you’re eating.
So, instead of cutting out pasta, think about incorporating spinach into your alfredo dish.
Most Americans don’t eat enough veggies. Even the “healthy” eaters don’t eat enough veggies. For small changes in your nutrition, add more vegetables. Don’t worry about superfoods or “eating the rainbow,” but eat a variety of vegetables that you enjoy and can incorporate with your overall meal.
Fresh herbs like basil, parsley, and oregano that you often use to top off foods or garnish pack their own nutritional punch. Two tablespoons of fresh basil deliver about 25% of your daily Vitamin K. So, for both flavor and your health, add in fresh herbs!
If you’re improving nutrition alongside other healthy habits, read our recommended apps for working out to add some healthy movement too.
Finding an Online Dietician Advice
Ultimately, for a personalized plan for healthy eating, talk to a registered dietitian.
What’s the difference between an RDN, CDN, and LDN?
According to The Academy of Nutrition and Dietetics, there are now more options for how to title dietitians, so there’s been some confusion.
Registered Dietitians (R.D) can choose to use Registered Dietitian Nutritionist (RDN). Anyone who is an RD or RDN has been authorized by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics. Registered Dietitians can further specialize to be Specialists in Sports Dietetics (CSSD).
The other common titles, Certified Dietitian-Nutritionist (CDN) or Licensed Dietitian Nutritionist (LDN) are certified/licensed at the state level which can differ based on the state’s criteria.
There is little to no regulation over the singular title nutritionist. Check state requirements for CDN or LDNs or opt to work with an RD or RDN for your dietician advice.
How to find a registered dietitian?
Telehealth online healthcare allows you to browse dietitians by state, browse their background, and schedule appointments that are conducted online. The base cost is $70, but insurance may cover a portion of your visit.
They work with dietitians across all 50 states and provide personalized nutrition guidance. They might include a meal plan or shopping guide, too. The app allows for flexible online visits without a computer.
To prepare for your video appointment, fill out all the available paperwork from your provider ahead of time. Provide all requested information and your most recent blood work (as this often provides a clear background of your body’s needs), a list of current medications including any vitamins or supplements, and a daily food log.
Before the call itself, check your internet connection for stability and have a pen and paper handy with notes about your goals and intentions for the consultation.
Nutrition is an overwhelming flood of “healthy fats!” and “lean protein!” but small changes pave the way for better overall wellness. Start with a consultation to make a plan for yourself and go day by day. Supplement your healthy eating with proper hydration and enough sleep.
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