Healthy Eating Goals from a Dietitian

As a dietitian, I get asked a lot of questions about nutrition. Here is my basic recommendation for healthy eating goals and good nutrition in general!

A lot of different fruits and vegetables set up at a market. Fresh produce is part of healthy eating goals — Photo by Jacopo Maia on Unsplash

Start with Whole Foods

Stick with whole foods as much as possible. I suggest to aim for the 80/20 rule: 80% whole foods and 20% other.

Eating mostly whole foods fuels your body and gives you energy, helps you maintain a healthy weight, prevents chronic illness, gives you a healthier skin, and keeps your mind healthy.

Examples of whole foods are included below:

Vegetables
Fruits
Lean Meats, Eggs, and Seafood
Whole Grains
Healthy Fats including oils, legumes, nuts, and seeds

A woman in a yellow sweater blending a smoothie — Photo by Getty Images on Unsplash

When eating processed foods, choose the healthier version

Prepackaged foods are convenient and can be a part of meeting healthy eating goals. You won't always have time or be in the right place to prepare whole foods.And thanks for technology and innovation in the food industry, there are a lot of brands these days that make products with clean ingredients that are genuinely better for you than what you might normally think of processed foods being.

When eating processed or packaged foods, go for the minimally processed ones like greek yogurt, frozen fruits and veggies, and canned beans without added ingredients. If you are reaching for things like crackers or chips, be mindful of the ingredients and nutrition. Choose ones that are lower in saturated fat, sodium and calories and higher in protein, fiber, and vitamins. Look at the ingredients and choose products with shorter ingredient lists and ingredients that are whole foods when possible.

A woman eating ice cream — Photo by Jason Yoder on Unsplash

Add a Sprinkle of Indulgence

It's ok to indulge in foods that aren't the most nutritious sometimes. Life is meant to be enjoyed and food is part of that! And many foods that are thought of as "indulgent" contain important nutrients, too.

Honor your Preferences and Your Body

Last and not least, always honor your own dietary preferences and requirements based on your personal health. There is no single right or wrong way to eat and every person has different nutrition needs during different season of life. Your best bet is to work with a dietitian or nutritionist to help meet your own individual healthy eating goals! I hope that some of my articles and recipes will help you today.

Did you enjoy this article and learned something new? I would love to hear from you if so. Please leave me a comment below or find me on Instagram....I LOVE knowing there’s people out there reading my posts. 🙂 IG: @mallorythedietitian.