Wanting to eat healthier is something to be proud of, and the first step on an exciting journey that can allow weight loss, and for you to reach your other personal health goals. We checked in with registered nutritionists, dietitians and other health experts for tips and suggestions when it comes to eating healthier, and 3 ways to make any meal more nutritious if you’re ever in doubt. Read on for insight and advice from Lisa Richards, registered nutritionist and creator of The Candida Diet, Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA medical center and assistant professor at UCLA Fielding school of public health.
#1— Practice Intuitive Eating (And Learn More About What You're Consuming!)
Before preparing or eating any 'healthy' meal, if your goal is to lose weight, Richards suggests learning more about intuitive eating. By utilizing a positive mindset when it comes to food, you can also prioritize your mental health as well. The journey to losing weight can oftentimes be a long and difficult one, so eating foods that give you energy and that you actually enjoy eating is vital. "Sustainable weight loss methods will typically result in a 1 to 2 pound loss per week. This may not sound like much initially, but overtime, even just 21 days, this adds up," Richards explains. "It is important to focus on sustainable weight loss methods because extreme methods that may be effective initially will ultimately result in rebound weight gain."
She notes that some of the best approaches to weight loss "do not require significant calorie restriction, long exercise periods, or cutting out major food groups or macronutrients." Intuitive eating is one approach Richards recommends that allows the dieter to "get in touch with their true hunger and fullness." This method results in weight loss by "causing the individual to eat when they are truly hungry and stop when they are full." This, Richards says, results in "sustainable weight loss as they begin to trust and understand their own body's needs." Planning meals ahead of time after researching can work wonders, she says.
#2— Replace Processed Ingredients With Whole Foods
While this may take some time to fully implement into your schedule, preparing meals with nutrient-rich whole foods like fresh produce and other food items that aren't processed can add extra vitamins into your meal, Hunnes explains. "We are best off to eat the least processed carbohydrates possible, such as whole grains, nuts, seeds, legumes, fruits, and vegetables, in their natural form, unprocessed," Hunnes says, adding that "these are not harmful for our metabolism and are anti-inflammatory, high in fiber, and help regulate weight."
Avoiding "ultra-processed carbohydrates that are frequently found in packaged foods such as pastries or and fried foods," she says, is essential for an instantly healthier meal and one that can promote healthy weight loss in the long run. "The reason these types of carbs are not great at any age is because they provide no nutritional benefit, they are often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds," Hunnes warns. This, she notes, is "terrible for the metabolism because it leads to insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage) of calories in the body."
#3— Meet With A Nutrition Expert
Creating a well-balanced diet that fits your needs can be a fun process, Best acknowledges, but for many, it can also feel daunting and overwhelming. To truly learn more about foods that can suit your goals specifically, she recommends meeting with a nutrition and health expert for the best results. By listing your favorite meals and working with an expert, you can learn exactly how to make each one not only healthier, but most beneficial for you.
"Mental health approaches to weight loss are almost, and in some cases more, important for obesity treatment and prevention than traditional medical treatment," Best says. She adds that "speaking to a mental health provider on the topic of food and weight can be the best first step to obesity treatment." Many people, regardless of weight loss needs, have "disordered eating habits and negative relationships with food without even realizing," Best stresses. A counselor, working with a dietitian, can "help these individuals overcome these disordered eating habits and improve their relationship with food to help them find a proper motivation for weight loss and health," she concludes.
