Happy Registered Dietitian Nutritionist Day!!
Today is the day created by the Academy of Nutrition and Dietetics to increase the awareness of registered dietitian nutritionists as the most valuable and credible source of timely, scientifically-based food and nutrition information.
Registered dietitian nutritionists, or RDNs (and RD’s), are the food and nutrition experts, translating the science of nutrition into practical solutions for healthy living. The expertise, training and credentials that back a registered dietitian nutritionist are vital for promoting positive lifestyle choices.
“What’s the most important change I should make with my diet?”
Eat more fruits and veggies! By adding more fruits and (especially) veggies into your diet you’ll get more vitamins and minerals along with more fiber. The fiber helps you stay full which means you likely won’t have room for less healthy snacks like potato chips or crackers. Fruits and veggies are also much lower in calories than processed foods. With so many fruits and veggies available you don’t have to get bored eating the same ones all the time!
-Elizabeth Abrahamson, RDN, LD @ Enjoy Every Bite
“I just need to know what to eat. Can you create a meal plan for me?”
No. Instead, lets work on making small changes to the meals you are already eating and enjoying. This way you’ll be eating better and continuing to enjoy many of the foods you already love.
-Kati Mora, MS, RD @ Around The Plate
“As a Dietitian, do you only eat really healthy food?”
I eat pretty healthy but I definitely enjoy treats too. I’m a fan of the “80/20” rule. Try to make about 80% of your food choices healthy nutritious choices and 20% treats or less-healthy options…just don’t go crazy!
-Andrea Ovard, RD, CD @ Baking Dietitian
“What’s the easiest thing I can do to help me eat healthier?”
Food prep. Even just 1 hour on the weekend can make a huge difference during a busy week. Having healthy foods prepped and ready to go makes it easier to skip the drive thru and throw together a healthy meal at home!
-Lindsay Livingston, RD @ The Lean Green Bean
“How do I stop the “out of control” afternoon munchies?”
9 times out of 10 when someone feels uncomfortable about their late afternoon munchies, we do some investigating about their eating and discover that their food in the earlier part of the day is inadequate for their body’s needs and their brain is making up for what it’s missed. I recommend that clients make sure to have a satisfying breakfast AND lunch – both with 20-30 g protein and some grain or starch in it, as well as plan an afternoon snack that has protein and carbs and that they ENJOY eating: such as some cheese and crackers with grapes, mini whole wheat bagel with peanut butter, or greek yogurt with nuts. I also encourage to plan to consume any food they are craving. So if its chocolate – include some chocolate with lunch or snack; if it’s salty – have something salty available and add a yogurt or fruit.
-Sumner Brooks, MPH, RD, CSSD @ Not On A Diet
“Do I really need to eat breakfast or is coffee good enough?”
YES! I know it sounds cliche but breakfast really is critical to how you eat during the rest of the day. Make sure that your breakfast includes protein, fiber, and healthy fat to keep you the most satiated and less likely to mindlessly snack midmorning. Opt for Greek yogurt with berries and nuts, oatmeal made with milk, swirled with nut butter and topped with banana, or a smoothie made with yogurt, fruit, greens and, if desired, protein powder.
–Holley Grainger, MS, RD
“How do you find time to cook dinner juggling busy schedules and small children?”
I don’t stress about trying a new recipe or making something fancy every night! Healthy can be simple— just keep a few standby ingredients on hand (ie. I always have the ingredients for a big batch of chicken noodle soup or lean ground beef taco salads which both can stretch into a few dinners). It’s also important to plan ahead and prep so you’re not stressed at 6pm and tempted to do takeout!
-Katie Serbinski, MS, RD @ –Mom to Mom Nutrition
“Is bread bad for me?”
No, bread is not bad for you. Just make sure to choose whole grain bread. Whole grain bread is a good source of healthy carbohydrates and fiber. About 1/4 of your plate should be bread, or other whole grain food like brown rice.
-Heather Mason, MS, RD @ Nutty Nutrition and Fitness
“Where do vegans get their protein?”
A well-balanced plant-based diet featuring beans, peas, soy, and/or lentils generally provides all the protein we need!
-Stephanie Coogan, MS, RDN, LDN @ Grateful Grazer
“If I shouldn’t drink soda, what else is there?”
Water! (They never like this answer). Perhaps try making infused water with fruits and/or veggies or unsweetened tea for some flavor, maybe even sparkling water with a splash of 100% juice.
-Brittany Poulson, MDA, RDN, CD, CDE @ Dietitian Brittany
“Your child is the best eater I’ve seen! How do you do that?”
My response is usually “I’m his best example, so we strive to eat well, as a family, at the table, in an enjoyable environment, and I allow him to get to know his foods and decide how much and if he wants to eat. Foods are never good or bad at our family table.”
-Tina Schallhorn, RD LDN CLC @ Food Doc
“Is it true that carbs are fattening? I don’t eat carbs because I heard that they are.”
You body uses carbohydrates as it’s main fuel source. Your brain can only function on glucose. Stick with healthy carbohydrates: fruit, vegetables, whole grains, and low fat dairy. Limit the processed carbohydrates foods, such as chips and cookies.
-Jennifer Lynn-Pullman MA, RDN, LDN @ Nourished Simply
One more meme for ya:
Have a great day, all my RDN/RD friends!