Are you ready for a healthier lifestyle but not sure where to start? Registered dietitian nutritionists are committed to helping people enjoy healthy lives through their food and nutrition services.
An RDN can help you create measurable, action-oriented and time-bound goals. Here are some smart goals you can expect RDNs to help you incorporate into your action plan for success.
Get to Know Food Labels
Ever wonder what the numbers in the Nutrition Facts panel really mean? Or the difference between "reduced fat" and "low fat"? The Food and Drug Administration has strict guidelines on how food label terms can be used, and RDNs are all well-versed in navigating these terms. Learn more about food labels.
Regular physical activity lowers blood pressure and helps your body control stress. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don't have to hit the gym — take a walk after dinner or play a game of catch or basketball. An RDN can help you tailor your meals and snacks to improve exercise results and recovery.
Eat Enough Fiber
Naturally occurring fiber is a great indicator of the overall quality of your diet. Men need up to 34 grams per day and women need up to 28 grams per day. Not only do fiber-filled foods fill you up, fiber also helps to moderate cholesterol and promote a healthy weight. Registered dietitian nutritionists can help you learn to estimate your daily fiber intake from healthful sources such as fruits, vegetables, whole grains, beans, nuts and seeds.
Pump up the Flavor
If your first meal on your wellness mission is plain steamed veggies, brown rice and bland baked chicken, there is little enjoyment to help you stick to the new meal plan. While most Americans could benefit from less sodium, we don't need to ride the boring bandwagon. With varied experience helping individuals explore ways to boost the flavor of foods, RDNs often suggest using herbs, spices, citrus juice and zest, garlic, seasoning blends and hot sauce to pump up the taste. Herbs and spices may also offer additional phytochemicals.
Drinking water throughout the day keeps us energized and helps us to not confuse thirst for hunger. Our fluid needs vary day to day, and drinking enough to keep your urine pale is the best way to know you are adequately hydrated. Keep things interesting by using frozen fruit as ice cubes or adding fresh herbs, cinnamon sticks or citrus.
Don't be Afraid to Enjoy Food
Health and wellness is a journey. It is what you do most of the time that impacts your long-term health. Total abstinence from treat foods is not sustainable. Feeling guilty about having a treat saps the joy from the experience and undermines your ability to stick with your goal.
Whether you want to lower your cholesterol or simply eat better, consult the experts — registered dietitian nutritionists — who can help you by providing sound, easy-to-follow personalized nutrition advice and put you on the path to eating well and reducing your risk of chronic disease.
Find a Nutrition Expert
Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!