If managing your weight, reducing your risk of heart disease, and boosting your energy levels are important to you, a healthier diet is a great place to start. Fortunately, improving your diet doesn’t have to mean strict rules, expensive ingredients, or an overhaul of how you eat. According to Northern Light Health registered dietitian Meaghan Geroux, MS, RDN, LD, making nutritious choices most of the time while allowing flexibility can make a big difference. Recently, Meaghan answered some common questions about building a healthier plate.
Q: What are some easy ways to improve your diet?
A: Making small changes over time is more sustainable, especially for long-term weight loss. That might mean eating smaller portion sizes, slowing down at mealtimes, trying new foods and flavors, cooking more at home, and planning meals ahead of time.
I encourage people to think about what they can add to their diet rather than what they should take away or restrict. For example, try increasing fruit and vegetable intake, adding more fiber and lean protein to your diet, and drinking more water.
Q: What about supplements?
A: The market is flooded with dietary supplements that guarantee an improvement in metabolism and weight loss, but these products are often too good to be true. The money you’re spending on supplements, or the next best nutrition trend could instead be used on food to help nourish your body or on a gym membership to improve your cardiovascular health.
Q: You mentioned increasing fruit and vegetable intake. What are some quick and easy ways to get started?
A: You may think that eating more fruits and vegetables takes more time and effort, but that’s not the case! To boost your fruit intake, try making a smoothie, having fruit for dessert, stirring fruit into yogurt or cottage cheese, adding fruit to your morning oatmeal or cereal, or trying canned fruit in its own juice. Have fruit readily available so it’s easy to grab when you’re hungry.
To add vegetables, make veggies the center of your next omelet, wrap, lasagna, pizza, or soup. Try a salad or eat raw veggies and ranch dip; just be mindful of how much dip you’re using so you’re not turning a healthy snack into an unhealthy one.
Q: Is it important to think about protein and fiber?
A: Protein and fiber work together to help you feel fuller for longer, stabilize blood sugar, manage weight, and support digestion. Daily fiber and protein goals will depend on your age, gender, and overall nutrition and fitness goals.
Fiber is a carbohydrate found in fruits, veggies, and whole grains. The easiest way to identify if a product contains whole grains is to look for “whole” or “100% whole” on the packaging, typically on the front of the package. You can also check that “whole” is listed in the ingredient list, usually as the first ingredient.
Protein intake is especially important if you are on weight loss medication because these medications cause rapid weight loss. Rapid weight loss leads to lean muscle loss, so it’s important to make sure you’re still getting enough protein in your diet. Try protein shakes to help meet those protein goals and consider strength training to build back some of the muscle mass that is lost.
Q: How can people receive personalized nutrition information from a dietitian?
A: Dietitians provide more than just meal plans and weight loss strategies. We provide evidence-based information to help meet your unique needs. If you’re looking to get started toward a healthier future, talk to your primary care provider about a referral to see a dietitian—many locations offer both in-person and telehealth appointments.
If you’re looking to get started toward a healthier future, talk to your primary care provider about a referral to see a dietitian—many locations offer both in-person and telehealth appointments.