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Healthy You

13 Healthy Eating Tips from Dietitians

Eating right can be a little challenging, especially when you are just getting started. Either we are not sure where to start or we cannot imagine changing our entire routine. Sometimes, just making a simple change or two can be the best way to begin. So, where to start?


We asked some of the dietitians and nutritionists at NorthShore for their favorite go-to eating well tips and tricks. They shared some their best advice:

Substitute white flour with a portion of whole wheat, oatmeal or nut flours to add more fiber and lower the glycemic index. Alternative flours can be made by grinding oatmeal or nuts in a food processor or blender – keep these flours in the refrigerator. Start off substituting one-fourth of the white flour with the alternative flour.”
– Mary Miller, MS, RD, CDE, Department of Endocrinology/Diabetes Education

“Being adequately hydrated is an important step in controlling appetite. Drink plenty of non-caffeinated beverages throughout the day so you don’t mistake hunger for thirst.”
– Lisa Zoberman, RD, CSO, LDN, Oncology Dietician

“Try partaking in Meatless Mondays!”
– Stella Moreno-Cortes, RD, CDE, Department of Diabetes Education

“Nutritious food serves to support our health goals year-long, not just on January 1st. Build a connection with your food choices by acknowledging where it came from, how to prepare it in delicious ways and how all of your senses can savor the opportunity to empower your health.”
- Lori Bumbaco, Oncology Dietitian

“Be careful of calories in alcohol, try white wine spritzers. (Sorry, I’m a killjoy!)”
– Theresa DeSai, RD, CDE, Department of Endocrinology/Diabetes Education

“Veg out! Fill at least half your plate with non-starchy vegetables at mealtimes and always look for ways to incorporate more vegetables into recipes. Making stir fry? Broccoli, bell peppers, onions, mushrooms or almost any vegetable you have in the refrigerator will make a good addition! Looking to give your lasagna a healthy upgrade? Mix spinach into the sauce and alternate layers of lasagna noodles with layers of zucchini, peppers and eggplant. At a restaurant? Split a salad instead of an appetizer to start. Looking for a healthy snack? Choose chopped vegetables such as carrots, celery and cucumbers with hummus.”
– Emmaline Rasmussen, MS, RD, LDN, Nutrition Specialist, Clinical Research Dietitian, Center for Brain Health

“Choose one place to eat at home (i.e., kitchen table) and at work (i.e., office) and no eating in front of your TV or your computer. Always sit down while eating – no standing! Standing up eating creates a grazing habit.”
– Mary Bennett, RD, CDE, Diabetes Education

“Eat 1 fresh fruit at every meal, 2 vegetables at lunch and dinner, and 1 serving of nuts for your afternoon snack.”
– Stella Moreno-Cortes

“Hold off as long as you can to sample the cookies or dessert and do your best to keep to one bite.”
– Theresa DeSai

“Do something proactive on the weekends to promote a healthier you: catch up on sleep, plan your menu for the week, exercise, and cook something healthful.”
– Lisa Zoberman

Cut down sugar in any recipe by 25% and replace the missing sugar with nonfat dry milk. It’s a great way to reduce calories!”
– Mary Bennett

“Eat less and chew more – 20 chews per mouthful.”
– Stella Moreno-Cortes

“When dining in social situations, eat from low to high (when it comes to calories). Start with a broth-based soup, then salad, next onto lean proteins. You will satisfy hunger, choose optimal nutrients and control over-indulgences!”
– Lori Bumbaco

 What small healthy eating changes helped you?