It’s never too late to pivot your plate! If you’re looking to incorporate healthier options and eating habits into your daily diet, the registered dieticians at Montefiore Nyack Hospital have “gut” you covered. This March, in honor of National Nutrition Month, the RDN’s share their insights on how to eat and live better.

Whole foods, whole body

Erika C. Alvarez Avalos, MS, RDN, CDN, CLC

"Prioritize whole foods over highly processed options. 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 such as high cholesterol, hypertension, and diabetes. These foods include fresh fruits, vegetables, whole grains, legumes/beans, nuts, seeds, eggs, and lean proteins like fish and poultry."

Snack Time

Sandra J. Arévalo, MPH, RDN, CDN, CDCES, CLC, FAND

“Do not wait until you’re very hungry to eat. When you eat only when extremely hungry, you’re more likely to overeat, because intense hunger can make even a full meal feel unsatisfactory. Instead, enjoy small, healthy snacks like nuts, a piece of fruit, baby carrots with hummus, celery sticks with ranch, or crackers with cheese. These provide vitamins and fiber that help satisfy your appetite until your next full meal.”

Dish it out

Callie Bohus, MS, RDN

"When having a snack, try putting one portion into a small bowl instead of eating straight from the bag. It’s easy to lose track of how much you’re eating, especially when watching TV or using your phone. Portioning your snacks first helps you stay mindful, controls serving sizes, and prevents accidentally eating the whole bag. If you’re still hungry after finishing the bowl, you can always choose to get more intentionally."

Keep it moving

Andrea Kuenzler, MS, RDN

"Try to move after meals! Walking for 5-10 minutes after a meal can help aid in digestion and prevent spikes in blood sugar. Additionally, walking regularly after meals may help promote better cardiovascular health, leading to improvements in blood pressure and triglycerides."

Fuel up on fiber

Jaclyn Soter, MS, RDN

"Fill your plate with fiber! Making sure to include foods rich in fiber, such as fruit, vegetables, whole grains, legumes, nuts, and seeds, in each of your meals is vital, with the recommendation being about 25-30 grams per day.  This will help to aid in daily digestion, control blood sugar levels, improve heart health, increase satiety, and promote weight management. Additionally, don't forget to drink plenty of water when increasing fiber intake to further help gastrointestinal motility!"

Treat yourself

Elizabeth Staum, MS, RDN, CDN, CDCES

“It’s not bad to use 'unhealthy' ingredients like sugar, butter, or salt. Sometimes a touch of bacon fat can make greens taste delicious, and you may enjoy consuming them more.  A square or two of your favorite chocolates at the end of the day may be the touch of sweetness you need to feel satisfied. A little of the foods or flavors you most enjoy can help you stay satisfied with a healthy way of eating.”

Rise and shine

Victoria Ochs, RDN, CDN

"Starting your morning with protein can improve concentration, support muscle health, and help regulate appetite throughout the day. Skipping protein at breakfast often leads to feeling hungry sooner and reaching for quick, less balanced snacks. Aim to include quality protein sources such as eggs, Greek yogurt, cottage cheese, tofu, or nut butters. A protein-packed breakfast is a simple step that can make a big difference in how you feel all day." 

Montefiore Nyack Hospital offers outpatient nutrition counseling services. To learn more, visit: montefiorenyack.org/services/nutrition-counseling or call 845-348-2004.