Health and Wellness October 8, 2021

11 tips for healthier eating

Meredith Fuson-Hill, RDN

Prisma Health Weight Management

If you’re looking for healthy eating advice, look no further. Here are 11 tips from dietitian Meredith Fuson-Hill to help you improve your diet habits and manage your weight.

1. Know that all calories are NOT created equal. The same 4 calories per gram of carbohydrate will have a different hormonal effect on your body than the same 4 calories per gram of protein. Choose wisely!
2. Proper mindset is the most important key to having a nutritious life. Having good habits should be about health and feeling good, not being a particular size. Aim to make small changes that you can consistently stick to instead of overhauls to your life that may only temporarily last.
3. Consider magnesium. Did you know that the same mineral that that helps keep your brain, heart and muscles functioning properly, can also help with bowel regularity? It’s true – magnesium may help relieve constipation.
4. Always check the sugar content. Did you know there is more sugar in the Pomegranate Plunge Smoothie from Tropical Smoothie Cafe (121 grams) than in three (12 fluid ounces) cans of Coke (117 grams)?! Avoid sugary drinks at all costs.
5. Track weekly rather than daily weigh-ins. Weekly weigh-ins are recommended to keep you on track and to notice how your weight is trending over time.
6. Avoid partially hydrogenated oils. To truly avoid harmful trans-fats, look for partially hydrogenated oils listed in the ingredients on a food label. Despite the packaging claim “trans fat-free,” it might still contain this unhealthy fat if it’s less than 0.5 mg per serving.
7. Take a daily multivitamin. When is the best time of day to take it? After eating lunch is optimal. When taken at this time it’s less likely to cause nausea or keep you up at night, while also helping the absorption of certain vitamins.
8. Try monk fruit sweetener. It’s all natural, zero-calorie and has a taste and texture that resembles regular sugar more so than stevia.
9. Eat protein with every carb. Protein helps to stabilize blood sugars to prevent onset of diabetes, and even help manage already diagnosed diabetes. So, every time you eat a carbohydrate containing food, eat a lean source of protein to go along with it.
10. Eat more fiber. Foods high in fiber help to keep you full longer by slowing down your digestion. A high fiber diet helps contribute to weight loss by preventing hunger.
11. Stay hydrated. The first sign of dehydration is usually hunger. Aim to consume 64–80 ounces of water daily to keep you well hydrated and prevent unnecessary snacking.