Top Healthy-Eating Secrets From Nutritionists (Part 2)

By March 31, 2019 Health & Nutrition

Here is a buffet of healthy eating tips, or secrets maybe, revealed by nutritionists. Choose the ones that most appeal to you and which you find relevant. This is the concluding part of the two-part article. Team RetyrSmart

Top Healthy-Eating Secrets From Nutritionists (Part 2)

Rehydrate after a workout

“I drink a 5.5-ounce can of V8 Original 100% Vegetable Juice after a tennis match to help me hydrate for only 30 calories,” says Toby Amidor, MS, RD, a dietitian in New York City. “Plus, I get one full serving of vegetables, with no added sugar. Per can, V8 also provides 320 milligrams of potassium, an important electrolyte mineral that helps with nerve function and muscle contractions.” These are 10 more of the best foods to eat after a workout.

Listen to your body

“My healthy-eating secret is listening to my body to determine when, what, and how much to eat,” says Kara Lydon, RD, a registered dietitian and yoga teacher in Boston. “By tuning in to my body to listen for hunger and fullness cues and what I’m truly in the mood for, I cut out all the external noise telling me what I should and shouldn’t eat and allow for greater satisfaction with eating. This style of healthy eating, known as intuitive eating, has been associated with higher self-esteem, improved health, better body image, and lower rates of emotional eating and disordered eating.”

Make veggies half your plate

“Veggies are high in fiber, and research has shown that fiber can cause satiety,” says Keri Gans, RDN, a nutritionist and yoga teacher in New York City and author of The Small Change Diet. “By aiming to fill half your plate with nutrient-rich veggies, you will automatically consume fewer calories. This tactic can also help you to enjoy foods you really like but try and avoid, such as pasta.” Quit listening to the worst diet advice nutritionists have ever heard.

Savor every bite

“When you’re engrossed in other activities-such as looking at a screen, driving, or working-you’re less likely to assess your fullness and may end up eating more than you need,” says Shahzadi Devje, RD, CDE, MSc, a dietitian in Toronto, Canada. “Take the time to chew well and enjoy the flavors, versus gulping food down. This will help prevent unpleasant symptoms like bloating, gas, and indigestion. Healthy eating isn’t just about the ‘what’ but also the ‘how.’ So creating a mealtime atmosphere in which you’re eating with intention and attention is a sure way to healthy-eating success.”

Eat more plants

“Whether you call it vegetarian, vegan, or simply eating less meat and more plants, plant-based diets are one of the healthiest ways to eat for several good reasons,” says Ginger Hultin, RD, a Seattle-based spokesperson for the Academy of Nutrition and Dietetics. “Studies show that vegetarian – including vegan – diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of diseases, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. So anyone can benefit from eating healthy on a plant-based diet.” Whip up one of these 12 vegan meals for breakfast, lunch, and dinner.

Go for snacks with fiber and protein

“When it comes to snacks, opt for ones that pair fiber and protein,” says Mia Syn, MS, RDN, a dietitian in Charleston, South Carolina. “These have the most staying power and can help ward off hunger until your next meal. Think fruits, veggies, or whole grains paired with foods like raw nuts, lean meat, or roasted chickpeas.” Here are 23 more ways to lose weight without a lick of exercise.

Freeze extra food

“The freezer is your best friend when it comes to healthy eating!” says Annessa Chumbley, RD, a nutritionist in Indianapolis, Indiana. “It’s the most underutilized tool in the kitchen and the best for meal prep. It’s so much easier to eat healthy when you have healthy food around.” Here are a few ways Chumbley likes to utilize the freezer: “While you are dicing [an onion], go ahead and dice two, and place the extras in one-cup portions in zip-top bags. Strawberries can be frozen whole and used for antioxidant-packed smoothies, and egg omelets made in muffin tins freeze great for a protein-packed breakfast on the go.”

Don’t clean your plate

“Too often, we feel as though we have to clean our plates, eat the leftovers, or order food when out with friends,” says Katy Graham, RDN, a clinical dietitian in Nashville, Tennessee. “But really, we don’t! Reactive your innate ability to fuel your body by listening to your hunger cues, and feeling confident and proud of your dietary decisions. Eventually, you’ll end up craving more foods that are good for you, because they make you feel good!” Learn about 19 other “healthy” food rules nutritionists ignore.

Remember your whole grains

“When it comes to healthy eating, I always recommend incorporating whole grains into your diet,” says Natalie Rizzo, MS, RD, a sports nutritionist in New York City. “They are much higher in satiating fiber and protein than refined grains, and early research suggests that eating whole grains as part of a healthy diet may have a positive influence on gut health. Plus, a new study shows that eating whole grains instead of refined grains may slightly speed up your metabolism. My favorite way to incorporate whole grains is to make a simple sandwich on Dave’s Killer Bread Good Seed, which has six grams of protein, four grams of fiber, and 14 grams of whole grains per slice.” Steal these other 37 secrets nutritionists won’t tell you for free..