We asked a panel of nutritionists to disclose their must-know, insider tips about healthy eating. Here's what they had to say:
1. The one thing that matters more than what you eat is...
"People get fixated on what they eat, but how much you eat matters so much more," says Lisa Young, PhD, RD, nutrition professor at New York University and author of The Portion Teller. In other words, you can have everything in moderation—but it's all too easy to overshoot that ¾-cup serving of cereal or 2 tablespoon glug of salad dressing. "Keep a food diary for a week or two and do your best to measure how much you're having," Young says. "Measure out one cup of cereal so you don't pour yourself three cups."
"People get fixated on what they eat, but how much you eat matters so much more," says Lisa Young, PhD, RD, nutrition professor at New York University and author of The Portion Teller. In other words, you can have everything in moderation—but it's all too easy to overshoot that ¾-cup serving of cereal or 2 tablespoon glug of salad dressing. "Keep a food diary for a week or two and do your best to measure how much you're having," Young says. "Measure out one cup of cereal so you don't pour yourself three cups."
Another portion control minefield are restaurants. "Don't expect yourself to control those portions by just putting your knife and fork down," says Hope Warshaw, RD, author of Eat Out Eat Well. "Practice portion control from the point you place your order. Don't feel compelled to order an entrée. Choose from healthier appetizers, soups, salads, and small plates instead."
2. The one food that you should be eating but may not be...
One thing's for sure: We've been bombarded by lots of anti-carb rhetoric over the years. "But not all carbohydrates are evil," says Gina Consalvo, an RD based in Pennsylvania. "In fact, some are essential. The carbs in fiber-rich whole grains provide your body with its preferred source of energy. They're also high in phytonutrients, which help fight off disease, and high in fiber, which is filling and helps with portion control and blood sugar management." Plus, research shows that whole grain fiber may have a unique ability to protect against chronic disease—perhaps even more so than vegetable fiber.
One thing's for sure: We've been bombarded by lots of anti-carb rhetoric over the years. "But not all carbohydrates are evil," says Gina Consalvo, an RD based in Pennsylvania. "In fact, some are essential. The carbs in fiber-rich whole grains provide your body with its preferred source of energy. They're also high in phytonutrients, which help fight off disease, and high in fiber, which is filling and helps with portion control and blood sugar management." Plus, research shows that whole grain fiber may have a unique ability to protect against chronic disease—perhaps even more so than vegetable fiber.
3. The one thing you can never eat too much of is...
Want to load up on one food? Look no further than your spice cabinet. "Botanically speaking, herbs and spices are fruits and vegetables," says Wendy Bazilian, DrPH, RD, author of The SuperfoodsRx Diet, "and more than 2,000 phytonutrients have been identified in herbs and spices already! Some help boost the metabolism, other help balance blood sugar, and still others may help preserve memory with age." Even better: Herbs and spices have no calories and no sodium—just flavor. "When we hear 'eat more fruits and veggies,' don't forget fresh and dried herbs and spices," Bazilian says. "There's a reason I like to call oregano a mini salad."
4. The one habit that can have the biggest impact on your daily diet is...
Having some pita chips with dip every night before dinner can have a big impact on your overall diet, even though many of us don't consider how spontaneous daily snacking affects our nutrition. "Recent National Dietary surveys show that snacks account for 25% of our total calorie intake," says Kathy McManus, RD, director of the department of nutrition at Boston's Brigham and Women's Hospital.
5. The biggest thing to ignore on food labels is...
"Most label lingo used on food packaging today is 'defined' by the U.S. government but is highly unregulated," says Stefanie Sacks, culinary nutritionist and author of What the Fork Are You Eating? Case in point: The phrase "all natural," which basically means nothing. But it's not the only offender. "Most of the time when a product says 'No Sugar,' it actually means that your product was sweetened with chemical (and possibly carcinogenic) sweeteners," says Sacks. It's also true of the "zero-calorie" claim. "The FDA defines 'calorie-free' as five or fewer calories per serving," says Bazilian. That's why a product like Splenda can be marketed as "zero calorie" even though a cup actually has 96 calories. The solution? Choose whole foods without much fanfare on the packaging—or without packaging at all (hello, fresh fruits and veggies!).
"Most label lingo used on food packaging today is 'defined' by the U.S. government but is highly unregulated," says Stefanie Sacks, culinary nutritionist and author of What the Fork Are You Eating? Case in point: The phrase "all natural," which basically means nothing. But it's not the only offender. "Most of the time when a product says 'No Sugar,' it actually means that your product was sweetened with chemical (and possibly carcinogenic) sweeteners," says Sacks. It's also true of the "zero-calorie" claim. "The FDA defines 'calorie-free' as five or fewer calories per serving," says Bazilian. That's why a product like Splenda can be marketed as "zero calorie" even though a cup actually has 96 calories. The solution? Choose whole foods without much fanfare on the packaging—or without packaging at all (hello, fresh fruits and veggies!).
6. The biggest thing to pay attention to on food labels is...
"What I teach clients is that the ingredient list is more important to start with than the nutrition facts panel," says Bazilian. "This is because you can very quickly size up the quality of the food, what ingredients it contains, and whether it's worth your time." Sacks agrees. "The longer the ingredient list, the more processed a food is," she explains. "And you should try to stay away from processed food as much as possible."
7. The biggest sugar scam you fall for is...
"Some manufacturers use several different types of sugar in their foods so that sugar doesn't get listed right at the top on the ingredients list," says Bazilian. "If several different sugar types are used, they may show up further down the list—and you might think you're eating a low-sugar product."
8. The best person to get diet advice from is...
Anyone can dole out diet advice and call themselves an "expert," but only few actually have the chops to know what they're talking about. "If you're seeking safe, reliable nutrition information, turn to a registered dietitian nutritionist (RDN)," says Toby Amidor, MS, RDN, author of The Greek Yogurt Kitchen. "In addition to several years of schooling, they participate in a grueling 1,200 hour internship and exam in order to get hands on experience, and they're able to look at your family history, blood work, medical history, daily habits, and food likes and dislikes in order to create a personalized meal plan that's right for you." Search the Academy of Nutrition and Dietetics' database to find an RDN near you.
Anyone can dole out diet advice and call themselves an "expert," but only few actually have the chops to know what they're talking about. "If you're seeking safe, reliable nutrition information, turn to a registered dietitian nutritionist (RDN)," says Toby Amidor, MS, RDN, author of The Greek Yogurt Kitchen. "In addition to several years of schooling, they participate in a grueling 1,200 hour internship and exam in order to get hands on experience, and they're able to look at your family history, blood work, medical history, daily habits, and food likes and dislikes in order to create a personalized meal plan that's right for you." Search the Academy of Nutrition and Dietetics' database to find an RDN near you.
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