Seemingly, everyone has nutrition advice to offer these days, which, while I’m sure it’s all well-meaning, tends to be contradictory, which can leave you feeling confused and overwhelmed.
Who to trust? That’s an easy one. Trust dietitians, or to give them their formal US title, registered dietitian nutritionists, RDNs for short.
To call yourself a dietitian in the US you need, according to the Academy of Nutrition and Dietetics, “a minimum of a graduate degree from an accredited dietetics program and [to have] completed a supervised practice requirement, passed a national exam and continue professional development throughout their careers."
One of the perks of my job is that I get a lot of face time with dietitians, and I can ask them for their best (and least gimmicky) advice to help make healthier dietary choices.
In this instance, I asked registered dietitian Amy Shapiro, who is also lead nutritionist for ButcherBox, to share her top nutrition tips.
She gave me four simple tips to improve your diet.
1. Don’t worry about “maxxing”
If the “fibermaxxing” and “proteinmaxxing” trends have passed you by, I envy you.
Social media has been awash with influencers encouraging their audiences to eat as much of each essential nutrient as possible.
This can mean that those who are partaking in the trends are often going beyond the daily recommended amounts of fiber or protein—depending on which “maxxing” they’re doing.
“Instead of obsessing over extreme targets, aim for balance,” says Shapiro, who says making sure you have sources of both fiber and protein with each meal should be enough.
She adds: “Protein supports muscle, metabolism and blood sugar, while fiber supports gut health and fullness. Meals that include both fiber and protein tend to support steadier energy and fewer cravings.”
2. Stock up your freezer
Life is busy, and can often get in the way of healthy eating. This is why the freezer is your friend.
“Frozen proteins, vegetables, fruits and grains make nutritious meals faster and more accessible,” says Shapiro. “The freezer keeps food fresh and maintains nutrient density.”
She also points out that keeping your freezer well-stocked can help you to reduce food waste, saving you money in the long run.
Plus, freezing meals ahead of time can help you to make better eating choices, making it convenient to reheat a healthy meal.
“I recommend keeping frozen proteins like grass-fed beef, sustainably caught seafood and organic poultry in the freezer, so easy meals are accessible,” she adds.
3. Include variety in your protein sources
A healthy body needs a multitude of nutrients and the best way to provide that is through a varied diet.
Shapiro suggests rotating protein sources like “fish, poultry, lean meats, eggs, dairy, legumes, tofu and tempeh”.
This will not only help to ensure that you are getting a variety of vitamins and minerals but it will also keep your meals interesting.
Remember that canned fish, tinned beans, packet grains and frozen meats can make varied options more accessible.
4. Eat more whole foods
We all know that ultra-processed foods are far from perfect, so choose natural or minimal processing where possible.
“I recommend prioritizing whole foods, including quality proteins, vegetables, fruits, wholegrains, beans, nuts and seeds,” says Shapiro.
“Whole foods are amazing building blocks for healthy meals and snacks, and with a little pre-planning, you can have these items ready to eat just as simply as reaching for packaged goods.”
