Have you ever felt like the internet is a minefield of health, nutrition, and wellness information and you aren’t sure what is and isn’t good info? Ever wondered “What would someone who is actually qualified to talk about nutrition have to say”?
Well, it’s your lucky day! Kirsti, a registered dietician who goes by @healthyandwholenutrition on Instagram, has answered some of the burning questions people have about nutrition. Read on for simple suggestions on how to eat in a more healthy and nutritious way.
It’s great to listen to your hunger level! But if you are only eating once or twice a day, it can be hard to get in the amount of protein and fiber your body needs on a regular basis. Maybe you aren’t hungry for a full meal, but you can include a dynamic snack or mini meal that includes at minimum two of the following:
Here are a few things to check in with to see if you are eating enough:
I honestly don’t think you ever need to trick yourself into eating veggies. What you really need is to find the way you enjoy eating veggies. Try them raw, roasted, grilled, steamed, in a stir-fry, air-fried, in a soup, etc. Try them with a dip like hummus, ranch, salsa, or guacamole. Flavor them with garlic, pesto, butter, or curry – the options are endless. Start with the vegetables you like, then slowly incorporate other veggies. Don’t count it out just because your great aunt Sue boiled the crap out of it and you hated it as a kid. Try, try, and try again. And if all else fails, we eat them because we know our body needs them, even if they aren’t our favorite thing on the plate.
A temporary meal pattern or diet will only give you temporary results when it comes to weight loss. I help people find an eating pattern that is more sustainable and doesn’t leave them feeling deprived.
Incorporating healthy habits that are sustainable. There is no one size fits all weight loss plan. If you can only see yourself following a specific eating pattern for a temporary period of time, then your weight loss results will be temporary too.
Here are some good places to get started when changing your habits for weight loss:
Your body needs carbs to thrive. It’s best to eat carbs that not only provide your body with energy, but also with nutrients. Choose carbohydrates in their least processed form most often (example: brown rice > white rice or whole red potato > potato chip)
It’s also best to choose carbohydrate foods that have lots of fiber:
(This is a list of examples, but it’s not exhaustive)
You can eat too much protein and have it be taxing on your kidneys. This is a very individualized question and to answer it fully I would need to know more about the individual and their health.
Here are three questions to consider to help narrow down your search when it comes to selecting a protein powder:
This would be a great reason to work with a dietitian! I would suggest specifically working with a dietitian that specializes in weight loss or performance depending on your goals.
Number one tip: keep whole food snacks handy! Here are some snack ideas that you can eat one handed:
Second: focus on balanced meals that include lots of veggies, a quality protein source, about ½-3/4 cup high fiber carbohydrate or fruit, and don’t cut out fat. Garnish meals with healthy fats like nuts, seeds, avocado, olives, pesto, olive oil/avocado oil, coconut, etc.
Balanced meals and adequate hydration are key. Also important: latch and reducing the stress of mom & baby. It would be great to work with a dietitian who is also a certified lactation consultant.
Honestly, this is why meal prep is key. No, you don’t have to prepare all meals and snacks in advance, but if you prep a few things it can make a busy week so much healthier. It makes the healthy choice the convenient choice.
Some items to meal prep:
@dailyharvest has multiple options for whole food freezer meals like smoothies, soups, bowls, etc. Blend or heat it up, then add in a protein and you’re ready to go.
If you read all these answers and want a step by step plan to incorporate healthy, balanced eating into your everyday life – I think you’re ready for a meal plan. Having a meal plan can bridge the gap between knowing what healthy eating looks like and making it happen. It can decrease the stress and the daily decisions you make about food and what to eat. Having a meal plan allows you to spend less time thinking about food and more time doing what you love.
I have 3 meal plan options for you. All options are 4 weeks of 3 meals + 2 snacks per day. You will get a downloadable PDF that not only outlines what to eat when, but also provides you with every recipe you will need for those 4 weeks, a weekly shopping list, and a guide of what to prepare to save you time in the kitchen. All meal plans cost $55.
A lot of the nutrition info we see online makes nutrition seem really complicated, at least in my opinion. We’re told to only eat at certain times of day, to track our calories, to add lots of powders and supplements, and we’re given lots of questionable (read: wrong) info on how to interpret labels and which labels to pick.
Kirsti’s answers make it seem simpler. She makes nutrition and healthy eating sound doable and like far less work than others make it sound. I hope that you also think so. I’d encourage you to follow her on Instagram, @healthyandwholenutrition, for more info and great tips. And check out those meal plans. My mom and I are currently following her Couples Meal Plan and really liking it (week 2 has some pumpkin chocolate muffins that are SO good).
Are you going to be making any changes to your diet based on what she had to say? Let me know in the comments!
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It has been good following Kirsti’s meal plan and learning that I probably am not eating enough. The easy, yummy healthy snacks make me feel like I am doing something good for myself and I am encouraged then to eat healthier the next meal. And I have less heartburn.