‘All Foods Fit.’ Dietitians Give Their Top Tips for Better Nutrition

For many, the hardest part about trying to eat healthy is one word: diet. But when six Orlando Health dietitians shared their best tips, not one mentioned any of the gazillion eating plans that populate the Internet and social media. Instead, they offered prescriptions for happier, healthier eating that any of us can incorporate into our daily lives starting today.

The Spice of Life

“If you’re going to give yourself a rule for healthy eating, make it ‘add variety,’” says Kelly Urbanik, a specialty dietitian at Orlando Health’s Leon Pediatric Neuroscience Center of Excellence. If you eat a protein and fruit in the morning — say, Greek yogurt and berries — then at your next meal focus on grains and vegetables, along with protein and fat to keep you full and satisfied. This could be whole-grain rice with vegetables and chicken, or tuna salad with carrot sticks and whole-grain crackers. By working toward more variety, you’re more likely to include items from each of the recommended food groups, and to meet your macro- and micronutrient goals throughout the entire week.

Focusing on variety also helps make all foods part of a healthy, satisfying, balanced diet. “If you have a sweet treat for a snack, variety reminds you at the next meal or snack to have something else,” Urbanik says. When even treats are viewed as part of balanced diet, you’re less likely to obsess or feel guilty about eating certain foods.

“So many people put foods into ‘good’ or ‘bad’ categories,” Urbanik says. “All food can nourish us, either physically or mentally. The first step to becoming a healthier person is to have a positive relationship with the food we eat.”

Whole Foods First

“If there’s one key takeaway that everyone should remember, it’s to prioritize whole, minimally processed foods over highly processed options,” says Carol Guedes, a clinical oncology dietitian at Orlando Health Cancer Institute.

Whole foods — meaning foods in their natural state — are packed with essential vitamins, minerals, antioxidants and fiber that can help regulate digestion, boost energy levels, maintain a healthy weight and reduce the risk of chronic diseases. They include fresh fruits, vegetables, whole grains, legumes, nuts, seeds and lean proteins like fish, poultry and beans.

Whole foods also can positively impact your mental health. Many studies have found a link between nutrition and mood, suggesting that a nutrient-dense diet can contribute to better mental clarity and emotional stability. The fiber in whole foods promotes a healthy gut microbiome, increasingly recognized for its role in mental health.

To get started, gradually incorporate more fruits and vegetables into your meals. Swap white rice for brown, or choose whole-grain bread over white. Make a conscious effort to read labels; look for products with minimal ingredients. Plan meals ahead to ensure you have healthy options when you need them.

Water, Water Everywhere

“My No. 1 tip is to look at what you’re drinking,” says Shannon O’Meara, a registered dietitian at Orlando Health’s Center for Health Improvement. “You should primarily be drinking unaltered water.”

Calories, fat and added sugar can add up fast when it comes to beverages. “One can of soda may seem harmless, but even one a day can really affect your risk for chronic issues like diabetes and cardiovascular disease,” O’Meara says.

This is important not only for what’s in that drink. The same part of the brain that controls hunger — the hypothalamus — is involved in our thirst response. “Whenever you feel the need to snack, assess first whether you are dehydrated or hungry,” says Ileana Trautwein, an outpatient dietitian at Orlando Health.

Our brains know there’s liquid in food — if we’re not drinking enough, we may be drawn to eat when that’s not necessarily what we really need. “Consider drinking water first and waiting a few minutes,” Trautwein says. “Then re-evaluate if you just needed some fluid, or are you truly hungry?”

If you still feel hungry after drinking, reach for high-fiber, low-calorie, non-starchy vegetables like broccoli or carrots along with protein like hummus or cheese. Doesn’t seem appealing? That’s a sign you may be eating out of boredom, not hunger.

All Foods Fit

Eating is perhaps the original form of self-care. “Use nutrition as an ally, a way to nourish how you feel physically, mentally and emotionally and to reconnect with yourself,” suggests Larissa DePasqua, a registered dietitian nutritionist at Orlando Health’s Feeding Difficulties Center at Arnold Palmer Hospital for Children. “Nurture habits that honor your unique needs and help you feel more at home in your body.” 

Getting bogged down with rules or being overly strict with your eating patterns is not a great way to establish a healthy relationship with food or your body. Instead, ask yourself, how can I best nourish myself today?

“I explain this concept to my clients by having them think of nutrition as a spectrum,” says Sara K. Riehm, a specialty dietitian at Orlando Health’s Center for Health Improvement.

On one side you have the “always foods,” things you need to eat frequently that have clear health benefits like vitamins and minerals or fiber. Your “rarely foods” are on the opposite side of the spectrum, reserved for special occasions or treats. These are usually high in saturated fat, sodium or added sugar, all inflammatory ingredients that can increase your risk of disease.

“Sometimes foods” fall in the middle. These aren’t highly inflammatory but also don’t have a lot of health benefits.

“Most foods are ‘sometimes foods,’’’ Riehm says. “They’re not the best choice, nor the worst. The more we can lean towards the “sometimes/always” side the better. But there’s a place for all foods — the key is how often you’re consuming them.”