Top Tips From a Registered Dietitian

By Ashlyn Minton, MS, RDN, LDN

Happy National Nutrition Month! Did you know National Nutrition Month started all the way back in 1980? National Nutrition Month focuses on the importance of making informed food choices and developing sound eating and physical activity habits. As a Registered Dietitian Nutritionist, National Nutrition Month is my favorite month of the year. Although we should always be conscious of our dietary habits, I love the emphasis and excitement we get to put on nutrition during the month of March.

People don’t always realize the incredible impact nutrition and dietary habits have on our health. So many diseases and chronic conditions can be linked back to a poor diet. Type 2 diabetes, heart disease, high blood pressure, and even COVID-19 have been shown to disproportionately affect people who are overweight or obese.

Here are some of my top tips for good nutrition:

1. Don’t skip breakfast.

Diet blogs and websites will tell you that in order to lose weight you need to eat as little as possible, which causes many people to think they should skip breakfast. This could not be further from the truth. Breakfast is not called “the most important meal of the day” for no reason! When we sleep, our breathing and heart rate slow down. We do not burn as many calories while we are asleep because our body doesn’t need to. When we wake up in the morning, we need energy to get our body going again. Eating breakfast is very important to get your metabolism going. Skipping breakfast will leave your body in a slower state and make you feel sluggish and tired.

2. Eat at least one fruit and one vegetable with every meal.

Serving sizes and portions can be confusing and overwhelming for someone who is just starting to change their diet. Rather than focusing on getting X amount of fruits and vegetables each day, start by incorporating one fruit and one vegetable into every meal you eat. Add strawberries to your bowl of cereal or put spinach in your omelet. Add bell peppers or carrots to a stir fry. If you normally eat sandwiches with deli meat, cheese, and mayo, try adding lettuce and tomato. Gradually incorporating fruits and veggies into meals you already enjoy is a less-overwhelming way to start changing your diet.

3. Drink more water.

Did you know our bodies are made up of over 70% water? Water is essential for all of our metabolic processes. Just like cars run on gas, we run on water. If you aren’t drinking enough water, you may become dehydrated, which causes your metabolism to slow. Water is also an important part of digestion and assists with bowel movements. Drinking a good amount of water is a key part of both losing weight and staying healthy.

4. Enjoy sweets in moderation.

Who doesn’t love dessert? A sweet treat at the end of a meal always hits the spot. However, it is best to exercise restraint and only indulge in cake, pie, candy, or other desserts 1-2 times a week. Foods high in sugar cause a spike in our blood sugar levels, which causes our bodies to process the food quickly and store it as fat. Don’t quit sweets cold turkey, though. Gradually decrease the number of sweet treats you eat each week. If you have a dessert every day, shoot for 3 times a week. Or, start by decreasing portion size.

5. Eat meals with your family or friends.

Food has a unique ability to bring people together. Eating meals with family or friends is an important part of both socialization and making healthy habits. Rather than associating food or eating with being alone, you will associate it with having a good time with family or friends. This is great for our mental health and helps us form positive relationships with food.

In conclusion, making healthy changes to your diet doesn’t have to be hard. Everyone has to start somewhere. Making good choices gradually and celebrating small victories along the way is most important.

For more help with your diet or to set up a nutrition counseling appointment, call 828-764-9218.