If it feels more challenging than ever to figure out what healthy eating looks like, you’re not alone. Between fad diets, social media messages and a new food pyramid, it can be difficult for anyone to decipher what’s best for them.
In honor of National Nutrition Month, we checked in with a pair of ThedaCare Registered Dietitians for expert guidance. Nicole Havlichek, MBA, RDN, CD, CNSC, and Carlissa Spreeman, RDC, CD, are tackling some top nutrition questions and providing science-backed guidance.
The theme of National Nutrition Month 2026 is “Discover the Power of Nutrition.” In this Q&A, Havlichek and Spreeman are helping us do just that.
Q: With so many voices and forces out in the world telling us what we should and shouldn’t eat, how can people determine what to do?
A: We couldn’t agree more. It really is becoming more difficult for someone to know what to simply put in their grocery cart and on their plate. As Registered Dietitians, it’s unfortunate but not uncommon when we hear our patients tell us they are confused and don’t know where to start.
The first step in deciphering nutrition fact from fiction is to consider the source. Chances are the self-proclaimed “nutritionist” — that person on your social media feed or your favorite celebrity — hasn’t completed the necessary credentials to be deemed an expert in nutrition, like a Registered Dietitian did. A Registered Dietitian holds a bachelor’s degree and master’s degree, and has completed a post-graduate internship to fully learn the complexities of nutrition.
First, fact-check the nutrition information and ask yourself, “Is this evidence-based with research to back it?” Next, I would encourage you to ask yourself, “Is this what is best for me?” Nutrition is individualized. No one online knows your personal health needs — especially if you have medical conditions or specific nutrition-related goals. This is why you should consider asking your primary care physician or advanced practice provider for a referral to a dietitian, so they can help personalize recommendations to your needs.
Q: What considerations might inform what people should eat and/or avoid?
A: From food preferences to lifestyle factors to medical conditions, many considerations come into play. Oftentimes, multiple factors influence what people can and should eat. A Registered Dietitian can provide recommendations specific to your individual needs.
Common considerations include:
- Medical diagnoses: heart disease, diabetes, eating disorders, and gastrointestinal conditions such as irritable bowel syndrome, Celiac disease and Crohn’s disease
- Budget
- Food preferences
- Lifestyle — how much time you have for meal planning, shopping and cooking
- Cultural foods
- Religious restrictions
Q: When people think of nutrition, adopting a specific diet might come to mind. Are there any that you recommend to people?
A: The word “diet” can have a lot of baggage. Oftentimes, it implies we’re making short-term changes, seeking a “quick fix,” and that we may not be enjoying ourselves while doing it. Rather than following any one diet, it’s best to consider making lifestyle changes. A lifestyle change will promote long-term success and satisfaction. A good place to start is with “food first.” That means choosing wholesome and nutrient-dense foods to nourish our bodies and minds.
Q: What are some of the tenets of healthy eating that dietitians share with people?
A:
- Eat regularly throughout the day.
- Consume a variety of foods in balanced proportions (for example: ½ plate produce, ¼ plate grains/starches, ¼ plate protein).
- Include protein with each meal, but include other foods too. Most Americans get enough protein, but not enough fiber.
- Add fiber-rich foods to your diet by eating whole grains, fruits, vegetables and plant-based proteins such as beans, lentils, legumes and nuts/seeds.
- Eat whole foods when possible. But remember it’s OK to eat some packaged and processed foods as well. We encourage people to avoid extremes.
Q: Can you recommend some good first steps for people to take as they try to adopt healthier eating habits?
A: Generally speaking, a good first step would be to ask yourself what your goals are and to write them down. However you set goals, you want to ensure they are SMART: specific, measurable, achievable, realistic and time-bound. Writing down your SMART goals encourages improved prioritization and higher success rates.
In addition, we recommend making small, sustainable changes that you can build on. Trying to overhaul your diet and changing everything at once usually doesn’t lead to lasting change. Small steps made consistently over time will be more beneficial.
Finally, remember, nutrition is only one piece of the health “picture.” Also look at ways to improve your stress level, sleep, relationships, medication adherence, exercise pattern and smoking/drinking habits. Your primary care team is a great place to start if you need help with addressing any of these concerns.
Q: Where can people turn if they have questions about what healthy eating looks like for them?
A: Registered Dietitians! We provide more personalized information and can help you identify ways to start making changes. ThedaCare has a wonderful team of Registered Dietitians who would be honored to be a part of your journey to healthier living.
