The Golden Nuggets Of Wisdom We Get From the Experts
Do nutritionists ever have struggles when it comes to weight and food?
“Yes, we do!” answers one well-known registered dietician and culinary nutritionist. “We have weight problems, and food struggles like everyone does. But because we work with nutrition, we’ve learned to deal with them smartly.”
In this note, let us learn a tip or two (or even more!) from the country’s top dietitians and nutritionists when it comes to food management and slimming down.
Have you noticed that the “bad” food is usually always your favorite foods? Even if we love the “good” food, if we eat it long enough, love goes from like, to boredom, to “I never want to eat this again.” — Anne Cuthbert, MA, LPC
- Each meal should have at least four kinds of tastes.
Remember that tastes lesson you had in elementary? Who would have known it would turn out to be vital when it comes to slimming down?
“A satisfying meal is more than just nutrition,” says one leading nutritionist and dietitian. “There are six types of tastes – sweet, salty, sour, bitter, pungent and umami. If you have at least four of these flavors in one meal, you’re less likely to crave for junk foods later on.”
She goes on to suggest stocking up your fridge and pantry with various healthy condiments, herbs, and spices to make meals tasteful.
- Drink water along with your every meal.
60% of our body weight is water. It’s no wonder we need this colorless and tasteless liquid to function properly. And one dietitian’s simple slimming trick? It’s something not new at all – drinking about 16 ounces of water (approximately two glasses) as you eat your every meal.
“Water makes me feel full. I feel fully satisfied with my meal when I have water with it,” the dietitian and popular chain of fitness and nutrition studios owner says.
- Lessen your salt intake every day.
It’s not too late to train your taste buds to get used to only a little salt as our buds regenerate every ten days. So, if you’re used to putting too much sodium in your foods, it’s time to rein in.
“Salt might have no calories but putting in too much of it encourages your body to retain fluids,” says a registered dietitian who also serves as the spokesperson for one nutrition academy. “Less salt intake means less fluid retention resulting in less bloating.”
Don’t just make do with lessening salt in your meal preparations, however.
“Put in more flavor in your food to make up for the loss of saltiness,” she advises.
While we are managing to eat too much of the mineral sodium (half of the salt molecule) we don’t eat enough potassium, a mineral that we should be eating in much greater amounts than sodium. — Judith J. Wurtman Ph.D.
- Incorporate more protein into your breakfast.
Because the most important meal of your every day is breakfast, you have to make it the healthiest, right? RIGHT. Eating a nutritious morning meal not only helps in your trimming down goals, but it can also boost your mood throughout the day, improves your immunity and helps keep your mind killer sharp.
And one of the best ways to amp up your morning meals? Put more protein into them.
“When I have more protein for breakfast, I can last up to lunch without craving for snacks mid-morning,” says a corporate dietitian for a big marketing company. “Protein doesn’t mean meat. You can add nuts to your bowl of cereals or oatmeal or have cheese with your sandwich…get creative!”
Additionally, one research found out that people who incorporate protein into their morning meals had better weight loss results.
5. Take a 10-minute move break after an hour of sitting down.
“After writing for an hour, I make it a point to get up and move around for ten minutes. I call these my 10-minute move breaks,” says one registered nutritionist who also authored a few health bestsellers.
“It’s not just my way of burning calories,
but these breaks serve as mind refreshers, too,” she adds.
Set an hourly reminder on your phone. Then, for every hour of desk work, take ten minutes to stand up and move around may that be to get your water bottle refilled, go to the copier next door to copy some papers or even a little climb up-and-down your office building’s stairs.
Rejecting diets allows the intuitive eater to place the focus back on their body—the vessel receiving this nutrition—and start to hone in on its cues. — Mandy Beth Rubin, LPC