What are the most important nutrition lessons to learn from two Registered Dietitians? Here are Tristyn and Jeni’s top 3 recommendations for eating healthy.
Jeni’s Tips:
- Plant foods: Plant foods are essential part of healthy eating. Most Americans do not meet the recommendations for eating a plant-based diet, meaning that most of your foods are plant foods. Plant foods such as fruits, vegetables, whole grains, beans, nuts, and seeds are packed with vitamins and minerals which are involved in processes throughout your body and linked to a healthy immune system and reduction of chronic diseases. Plant foods are also high in fiber which is necessary for healthy intestines. High fiber intake also keeps you full and can help with weight control.
- Moderation: Learning that all foods can fit into a healthy diet is my next important nutrition tip. If I was told that I could never eat ice cream again then I would not be happy. Following fad diets which promise large weight loss in a short period of time often means giving up foods you love. Carbohydrates are usually the first macronutrient to go in fad diets, and people mourn the loss of bread, rice, pasta, and even fruits and potatoes. I have never given these foods up, but I do practice moderation. Eating healthy isn’t about eating perfect every meal but rather balancing your meals throughout the day, week, month, and year. Practicing moderation is one of the best things you can do for your health.
- Positive attitude: My favorite quote to share with clients is: “You must begin to think of yourself as becoming the person you want to be,” from David Viscott. Your attitude affects your eating habits. If you think that eating healthy will be boring and you will not succeed then you are right. If you think that eating healthy is do-able and you will still be able to enjoy life then you are right. I believe that nutrition choices are strongly linked to our thoughts and the attitude we have about ourselves. Start each day thinking, “I am going to eat healthy and be active today” and then go out and make it happen.
Tristyn’s Tips:
- Water: Drinking enough water each day plays such an important role in the body – water helps regulate our body temp, normalize blood pressure, assist with digestion, maintain weight, plus so much more. If you find yourself turning to caffeine in the afternoons due to feeling low energy or getting a headache, the key could actually be drinking more water. You can get water from other foods and beverages you drink throughout the day as well, but watch the sugar and caffeine intake.
- Plan Ahead: Take time each week to sit down and plan your meals out and create a grocery list. Make eating healthy easier by preparing certain meals and snacks ahead of time and having healthy options easy to grab throughout the week.
- Addition, not Elimination: Many people make the mistake of focusing on what foods they should eliminate from their diets when trying to eat healthier. My biggest recommendation to my clients is to do the opposite and focus on what foods we can add to their daily diet. Adding foods that contribute more fiber and healthy fats on a daily basis does more good for our bodies than completely eliminating foods like carbohydrates or sweets.
Meet Our Dietitians: Let’s learn a little more about Tristyn and Jeni
Tristyn Rivera, RD, LD, received her Bachelor of Science Degree from Northern Illinois University in Nutrition, Dietetics, and Wellness. She went on to complete a Dietetic Internship with Iowa State University, learning from other dietitians throughout the Quad Cities, before becoming a practicing registered dietitian in February 2019. Tristyn grew up in the Quad Cities and currently lives in Moline, IL. She enjoys traveling, cooking new recipes, playing volleyball, and walking her dog, Kylo the corgi. She loves guiding others on how to live healthier lives by making small, positive changes to their daily habits. Helping clients reach their goals is her passion.
- Favorite restaurant: Thai Flavors (Moline, IL)
- Favorite food: Anything spicy!
- Favorite drink: Ice cold water or cold brew coffee. I like my drinks cold all year round
- Favorite vacation: Cancun, Mexico
Jeni Tackett, MS, RD, LD, is a Registered Dietitian with over 20 years of experience. Jeni received her Master of Health Science from Western Illinois University and Bachelor of Science Degree from East Carolina University. She is originally from Kansas and now resides in Davenport with her family. Jeni enjoys reading, running, walking her dog Lola, and watching her daughter ice skate and run track. She has always been passionate about a healthy lifestyle and helping others live their healthiest life. Jeni specializes in weight loss, heart healthy diet plans, sports nutrition, and vegetarian diets. She is comfortable working with clients of all ages. Jeni has a down to earth approach and encourages small daily changes that can give big results. She writes a blog for ORA at www.letsmoveqc.com
- Favorite restaurant: Miss Phay Cafe
- Favorite food: Navratan Korma
- Favorite drink: Coffee
- Favorite vacation: The Grand Canyon
