Nutrition experts at ThedaCare are offering advice to help people eat healthier amid a range of dieting options, conflicting social media messages and an updated food pyramid.
Nicole Havlichek and Carlissa Spreeman, Registered Dietitians with ThedaCare, provide science-backed guidance for people seeking to improve their nutrition. Their advice is timely as March is National Nutrition Month. The theme for the annual health observation is “Discover the Power of Nutrition.” Havlichek and Spreeman said they are working to help people do just that.
“It can be a challenge for someone to know what to put in their grocery cart and on their plate,” Havlichek said. “It’s not uncommon for us to hear patients tell us that when it comes to healthier nutrition, they are confused and don’t know where to start.”
A first step in deciphering nutrition fact from fiction is to consider the source, Spreeman said.
“Chances are the 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,” she said. “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.”
Research and Fact Check
Both experts encouraged people to fact-check the nutrition information they may be considering to determine if it is evidence-based and has supporting research.
“Nutrition is individualized. No one online knows your personal health needs, especially if you have medical conditions or specific nutrition-related goals,” Spreeman said. “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.”
There are several considerations that may help inform people about what they should eat or avoid, Havlichek said.
“From food preferences to lifestyle factors and medical conditions, many considerations come into play,” she said. “Multiple factors may 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 and food preferences
- Lifestyle: how much time a person has for meal planning, shopping and cooking
- Cultural foods
- Religious restrictions
Make Lifestyle Changes
Improving one’s nutrition should be a lifestyle change, not a diet, Spreeman said.
“The word diet can have a lot of baggage. It may imply we’re making short-term changes, seeking a quick fix and that we may not be enjoying ourselves while doing it,” she said. “Rather than following any one diet, it’s best to consider making lifestyle changes. A lifestyle change may help promote long-term success and satisfaction.”
A good place to start is with people choosing wholesome and nutrient-dense foods to help nourish their bodies and minds, Havlichek said. She shared additional tips including:
- 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.
- Eat whole grains, fruits, vegetables and plant-based proteins such as beans, lentils, legumes and nuts/seeds.
Write Down Nutrition Goals
“Eat whole foods when possible,” Havlichek said. “It’s OK to eat some packaged and processed foods as well. We encourage people to avoid extremes.”
Another important step in embracing healthier nutrition is for people to identify their nutrition goals and write them down, Spreeman said.
“However you set goals, you want to ensure they are SMART: specific, measurable, achievable, realistic and time-bound,” she said. “Writing down your SMART goals encourages improved prioritization and higher success rates.”
Both experts recommended making small changes that may be easier to build upon and said nutrition is only one piece of the health picture.
“Look at ways to improve your stress level, sleep, relationships, medication adherence, exercise pattern and smoking or drinking habits,” Havlichek said. “Your primary care team is a great place to start if you need help with addressing any of these concerns.”
Please visit Primary Care to be connected with a ThedaCare Registered Dietitian.
