Could seeing a dietitian change your health?
Skip the fad diets and team up with a nutrition pro who’s focused on you and your health, lifestyle, needs, and goals.
You can’t turn on the TV or read the news without getting bombarded with nutritional information. Celebrities talk about what they eat for great skin. Athletes share their diets for peak fitness. Meanwhile, studies come out that contradict one another: Drink coffee; don’t drink coffee. Eggs are good for you; eggs are bad for you.
Confused about what to eat? It’s likely because none of that advice is tailored to your needs. That’s a big reason why people choose to work with a registered dietitian (RD) or registered dietitian nutritionist (RDN). They focus on your health, lifestyle, and goals.
“A dietitian is not there to judge you,” says Maggie Neola, RD. She's a community nutrition program manager in Washington, D.C. “We are here to help inform your food choices. We don’t eat the perfect diet every day. We’re human too. So, there is relatability.”
Here are answers to some common questions about working with a dietitian. Plus, tips to get you started on the path to healthier eating.
What does a nutrition session look like?
Dietitians team up with you to find a healthy eating plan that works for you. What they don’t do? Give you strict rules to follow. Instead, they help you make informed choices about what to eat for optimal health.
“We want you to set goals that you’re able to be successful with and that will help you improve your health,” Neola says. “We’re your coach.”
During your first visit, the dietitian will spend some time getting to know you. They might discuss recent lab results or notes from your doctor. But they’ll also want to hear what’s important to you, Neola says.
For example, say your goal is to lower your blood pressure. Your dietitian will suggest foods that can help you reach that goal. But you’ll still get to decide what you think will work for you. And they’ll ask where you want to start. “You can’t change everything in a day,” Neola says.
How can I set healthy eating goals?
There’s so much talk about eating “better.” But that’s a broad goal with no clear steps for success. “You need a more specific goal so that you can celebrate your progress,” Neola says.
Reaching big goals starts with taking small steps. For example, say your target is to eat four servings of vegetables a day. Build up to it by getting one serving of vegetables every day for a week. Then add a second helping the next week. And so on.
Not sure where to start? Here are 3 eating goals that will help most people start to improve their health, says Neola.
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Goal 1: Eat plenty of fiber
Most Americans don’t get enough fiber in their diet. Getting plenty of fiber is linked to a lower risk of heart disease, type 2 diabetes, and even some cancers.
Fiber is found in plant-based foods such as:
- Fruits
- Vegetables
- Whole grains
- Legumes (beans, lentils, peas)
- Nuts and seeds
Set a goal of trying a new fiber-rich food each week. You could try different types of fruits, vegetables, and whole grains to see what you like.
“Maybe you’re used to brown rice. But there’s a world of quinoa, millet, and barley,” Neola says. “The world of legumes is also expansive. And they’re so good!”
Haven’t eaten beans or broccoli since you were a kid? Your food preferences may have shifted. Think about giving these veggies a go now. You can also try different preparation styles. See whether you like broccoli roasted or steamed, for example.
Goal 2: Drink more water
Juice, sports drinks, and sodas have added sugars. Make it a goal to drink more water instead, Neola says. If it helps, track your water intake with Wellframe. This digital health management app comes with your health plan.
Some people like having a visual cue, such as filling their water bottle three times a day. Keeping water next to you throughout the day can also help.
Goal 3: Cut down on highly processed foods
Packaged foods in boxes and cans usually lack fiber and whole grains. And they contain added sugars and oils, Neola says.
On the other hand, fresh fruits and vegetables and whole grains are unprocessed or minimally processed. That means they’re closer to their natural form, which is healthier for you. “They are in the package they’re supposed to be in,” Neola says. “Everything that’s in an apple is supposed to be there.”
One trick to get you on the way to eating better? Cook one additional meal per week with whole foods, rather than heating up a boxed meal.
What’s the bottom line?
If you’re looking to improve your health, working with a dietitian could be one of the best moves you can make. “It’s really useful to get that full assessment to understand your nutrition needs,” Neola says. You’ll learn healthy eating tips and recipes that truly make sense for you.
Article sources:
Fruit and vegetable servings: Centers for Disease Control and Prevention
Fiber intake of Americans: Harvard T.H. Chan School of Public Health
