- Jenny Maloney RD
Get Real Get Smart Nutrition Guidelines
You are what you eat- So eat real whole foods and less processed. Try to eat foods closest to the ground as often as you can.
Food is fuel- We need a certain amount of calories to live, function, and breathe. And then we need more food and nutrients to support our activity, stress level, inflammation level, gut health, etc.
Nutrient dense- Instead of thinking about what foods you shouldn’t eat, think about what nutrients in the food you are eating are doing for your body. Vitamins, minerals, macro and micronutrients all play various roles in the body and when you eat what your body needs, you will feel and perform at your best.
Food, wine, and other temptations- We aren’t just eating to live. Food is social, cultural, enjoyable, and brings us together. You don’t have to always sacrifice delicious food and drink but when you indulge too often, it can wreak havoc on your body and health.
How much and how often- There is a such thing as too much and too often when it comes to food- even healthy food. Everything in moderation is cliché but true. Eat at least 3 meals and an afternoon snack to avoid overeating at one sitting. Make small cheats and space them out.
Eat plant foods often- Veggies, fruit, whole grains, beans, nuts, seeds should be the base of your diet. These foods are high in nutrients and fiber.
Be consistent- You won’t get results and sustain them without consistency. Aim for 85% clean eating and 15% cheat eating and make this a lifestyle.
Move- Move more and sit less. Do different movements, change it up, and push and pull some load to build muscle. This is not only good for your health, bones, muscles, weight control but also for your mental health.
Personalize- Everyone is different, have different needs, diet restrictions and beliefs, health issues- find what works for you. Get professional help from a Registered Dietitian to guide you to the correct diet for you.
Difference between Registered Dietitian and “Nutritionist”
A Registered Dietitian Nutritionist (RD or RDN) is a nutrition expert that studies food and nutrition and dietetics through an accredited university and approved curriculum, completes a rigorous internship, and passes a licensure exam through the American Dietetic Association. A nutritionist without the title of an RD or RDN, varies in their nutrition education from a 2-day online certification to a masters so check their education background. Nutritionists are not as regulated as dietitians are.