“We’ve all been there before… our best friend or co-worker has told us about a diet that has worked great for them. Perhaps they’ve even given us a great website to reference or a book to follow…but is it appropriate for us?” says Sheena Quizon Gregg, a registered dietitian nutritionist and assistant director of the Department of Health and Promotion and Wellness at The University of Alabama.

A unique diet plan designed just for you is much different than a menu or exercise schedule from a book, she explained. Gregg is a Best Food Facts expert and gave us an inside look at what it’s like to meet with a dietitian.

“Personalized nutrition takes into account your personal health needs including the consideration of your personal health history, family health history, and what your health goals are. What might be a great pattern of eating for someone else, could be unhelpful or potentially dangerous for another person due to a certain health condition such as diabetes or kidney disease,” she said.

Perhaps your doctor has recommended you meet with a dietitian because of health concerns. Or maybe diets you’ve tried just aren’t working. The idea of talking to a professional about your weight and the food you eat can be intimidating. Won’t they just tell you to give up bread and French fries and everything else you love? Gregg works with clients regularly and shares some encouragement.

“I believe personalized nutrition can be very liberating for people and provide an eye-opening experience that in reality, healthy eating does not have to be as limiting or depriving as they perceive,” she said.

If you’re ready to take the plunge, keep in mind one critical key for success:

“Being as honest as possible with your dietitian about your current eating behaviors and lifestyle can ensure that they will make recommendations that are practical for you and you are able to execute these recommendations as a long-term lifestyle change,” Gregg said.

Getting Started

Your doctor’s office is a great place to start to find a registered dietitian. Also check with hospitals, fitness facilities and private practices. The Academy of Nutrition and Dietetics’ Find an Expert lets you search by zip code.

Once you take the first step and make an appointment, your dietitian will want to get to know you in order to create a plan that will work.

“You can expect your registered dietitian nutritionist to spend a lot of time getting to know all about your lifestyle. This can include work schedule, budget, living situation, and food preferences, so expect your dietitian to ask you a lot of questions on your first visit,” Greg said.

Medical information to provide:

• Height and weight
• Blood pressure
• Body fat percentage,
• BMR (basal metabolic rate),
• Lab work that may have prompted your visit (such as a lipid panel revealing elevated cholesterol)

Arrange for your primary care physician to provide a copy of lab work or medical information.

“Your dietitian’s job is to make recommendations that are helpful specifically to you by considering your lifestyle and your personal long-term health goals,” she said.

Set Up For Success

Working together, you and your dietitian can identify the goals you want to achieve and work toward. Gregg explained that this flexible structure means that you can become independent in making food choices.

“A menu plan taken from the internet or from someone with less training tells people what to eat at certain times of the day but often does not explain why certain foods are being combined or what the actual benefit is, unlike a nutrition plan created by a registered dietitian nutritionist,” she said.

The greatest benefit of a nutrition plan is that the goals are specific to your needs and health conditions.

“For example, someone with a chronic kidney condition often has to limit or eliminate many types of foods that would traditionally be seen as very healthy. This is why I discourage my patients from receiving diet and nutrition advice from a friend or family member with good intentions because that person may not have the medical training to understand the intricacies and complications of that individual’s health condition,” she said.

Personalized nutrition is not just about what foods to eat. It’s a lifestyle approach that incorporates fitness.

“The biggest fitness tip that I love giving my patients is encouraging them to find an activity that they enjoy doing and provides the least amount of obstacles to do,” Gregg said. “Many folks believe they have to have a gym membership doing a high-intensity workout routine to start being more physically fit. Something as simple as power walking in the neighborhood can be a great way to begin physical activity because no equipment is required and can be done in most any place.”

A final word of encouragement from Gregg:

“A nutrition plan can help provide flexible structure to someone’s eating while providing nutrition education in a way to set a client up for being independent and successful in his/her food choices.”

Personalized nutrition is not just for athletes or Hollywood celebrities. Registered dietitians can work with anyone to set and work towards personal goals to create a healthier lifestyle.

The post What is Personalized Nutrition? Is It Right For You? appeared first on Best Food Facts.

While I am a registered dietitian and believe that diet plays a significant role in overall health, it’s important to understand there are many pieces to the pie (no pun intended!). Instead of relying on one single diet or plan, I like to focus on lifestyle changes that can lead to success beyond this year. Here are a few of my favorite tips and tricks that can help you feel your best not only in 2016 but for many years to come!

1. Set small and SMART goals

When creating goals of any kind it’s important to make sure they are Specific, Measurable, Achievable, Realistic, and Time-bound or SMART. Be sure to write these goals down and check in or revise them as needed throughout the year. Some examples of SMART goals include:

• I will eat one serving of fruits and vegetables with lunch and dinner five out of seven days for the next week.
• I will get the recommended six to eight hours of sleep six out of seven days each week for the next six months.

2. Enjoy your food

Restricting ourselves from eating certain foods can often lead to binge eating or overindulging. Instead, try being more mindful when eating your meals. Take it slow and savor each bite. When you start eating because it not only nourishes your body but it is enjoyable, you will find that your relationship with food will be more positive, which makes it that much simpler to follow a healthy (and balanced) diet.

3. Make sure you are getting enough (and quality) sleep

According to the National Sleep Foundation (NSF), sleep plays a vital role in good health and well-being. Getting quality sleep each night can help protect your mental health, physical health, quality of life and safety. While everyone’s sleep needs vary, generally speaking most adults need an average of eight hours each night to function properly. Here are some tips to combat common sleep problems and ensure you are getting quality sleep:

• Keep a regular sleep and wake schedule
• Don’t drink or eat caffeine four to six hours before bed
• Don’t smoke, especially before bedtime
• Avoid alcohol and heavy meals before you go to bed
• Get regular exercise
• Minimize noise, light and excessive hot and cold temperature where you sleep
• Try and wake up without an alarm clock
• Attempt to go to bed earlier every night for a certain period

    Source: The American Psychological Association

4. Get moving

Research supports that 30-60 minutes of moderate to vigorous intensity physical activity at least five days a week can lower the risk of coronary heart disease, stroke, hypertension, and type 2 diabetes in adults. Physical activity can also help with weight loss and maintenance. Start small and work your way up to exercising on a regular basis. Keep in mind that even a little physical activity is better than none and the benefits far outweigh any adverse outcomes.

Source:  Academy of Nutrition and Dietetics and the American College of Sports Medicine

5. Fruits and veggies for the win

There are several reasons why fruits and vegetables should be on your plate for each meal. They are typically low in calories, rich in many vitamins and minerals and, most importantly, they may help reduce the risk of many diseases including heart disease, high blood pressure and some cancers. AND they provide texture, color and flavor to your meal! How much do you need each day? Try filling at least half of your plate with fruits and vegetables at each meal or eating occasion. Need ideas for incorporating fruits and veggies in your diet? Check out these resources:

• Quick Guide to Getting More Fruits and Vegetables
• Get Fruits and Veggies to the Plate

6. Make it fun!

A healthy lifestyle should be fun!
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Try cooking with your family once a week, sign up for a new exercise class, or learn a new joke. When you have a positive attitude and are able to find joy in the little things, you may find that accomplishing your goals becomes simple.

Cheers to 2016…and beyond!

_{The image “New Year’s Resolution Coasters by Lucky Bee Press” by BazaarBizarreSF is licensed under CC BY NC-ND 2.0.}

The post New Year’s Resolutions: Keep It Simple for Success appeared first on Best Food Facts.