Obviously, everyone has nutritional advice to offer these days, while I’m sure it’s all well-meaning, contradictory, which can leave you feeling confused and confused.
Who should we believe? This is an easy one. Trust dietitians, or give them the official US title, Registered Dietitian Nutritionists, RDNs for short.
To call yourself a dietitian in the United States you need, according to the Academy of Nutrition and Dietetics, “at least a graduate degree from an accredited dietetics program and [to have] Satisfied the supervisory practice requirement, passed the national exam and continued professional development throughout his career.”
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Part of my job is that I have a lot of face time with dietitians, and I can ask for their best (and least tricky) advice to help make healthy diet choices.
In this instance, I asked registered dietitian Dr. Amy Shapiro, who is also lead nutritionist for Butcher Books, to share her best nutrition tips.
She gave me four simple tips to improve your diet.
1. Don’t worry about “mixing”.
If the “fiber mixing” and “protein mixing” trends have passed you by, I envy you.
Social media is filled with influencers encouraging their audience to eat as many essential nutrients as possible.
This can mean that those who participate in the trends often go beyond the daily recommended fiber or protein – depending on what they “overdo”.
“Aim for balance rather than setting extreme goals,” says Shapiro, who says that making sure you have both fiber and protein sources with each meal should be sufficient.
“Protein supports muscle, metabolism and blood sugar, while fiber supports gut health and integrity. A diet that includes both fiber and protein supports sustained energy and fewer cravings,” he adds.
2. Stock your freezer
Life is busy, and it can often get in the way of healthy eating. That’s why the freezer is your friend.
“Frozen protein, vegetables, fruits and grains make nutritious meals quick and accessible,” says Shapiro. “Freezers keep food fresh and nutrient dense.”
He also points out that keeping your freezer well stocked can help you reduce food waste, saving you money in the long run.
Plus, freezing food ahead of time can help you make better food choices, making it easier to reheat healthy foods.
“I recommend keeping frozen proteins like grass-fed beef, sustainably caught seafood and organic chicken in the freezer, so easy meals are accessible,” he adds.
3. Include variety in your protein sources
A healthy body needs many nutrients and the best way to provide them is through a varied diet.
Shapiro recommends rotating protein sources such as “fish, poultry, beef, eggs, dairy, legumes, tofu, and tempeh.”
This will not only help ensure that you are getting a variety of vitamins and minerals but it will also keep your diet interesting.
Remember that canned fish, canned beans, bagged grains and frozen meats can make a variety of options accessible.
4. Eat more whole foods
We all know that ultra-processed foods are far from perfect, so choose as natural or minimally processed as possible.
“I recommend focusing on whole foods, including quality proteins, vegetables, fruits, whole grains, beans, nuts, and seeds,” says Shapiro.
“Whole foods are amazing building blocks for healthy meals and snacks, and with a little advance planning, you can have these items ready to eat as soon as they arrive in the package.”
Amy Shapiro is the founder and CEO of Real Nutrition, a NYC-based private practice dedicated to guiding clients to optimal nutrition, weight and overall health. With over 15 years of experience, she is internationally recognized for her individualized, lifestyle-focused approach, which combines realistic meal plans, smart eating habits and active living.
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