10 things I've learned as a dietitian + nutritionist
1. Most people know what they 'should' eat to be healthy.
Dietitians and nutritionists have been advising people to eat 5+ serves of vegetables a day since... well, forever. But only 7% of Australian's hit that daily target!
2. But it's really become so confusing.
One week it seems carbs are good, then they are bad again. It's hard to keep up. My advice? Don't bother. The basics never change.
- Cook more.
- Eat plenty of fruit, veg, whole grains, legumes and healthy fats.
- Enjoy some dairy and lean protein.
- Leave alcohol and fast food for special occasions.
- Move your body daily, in a way you enjoy.
3. There'll always be a new, exotic, overpriced superfood.
But the real superfoods are fruit and veg. They're not super trendy, but they're super good-for-you. Forget superfoods. Eat more fruit and veg, not acai berries. It's that simple.
4. You gotta make veggies taste good.
Don't skip salad dressing. It makes veggies taste yummy (and helps you absorb nutrients)! Let's keep it real. 'Too much salad dressing' is not the reason we have an 'obesity epidemic'.
5. Sugary/fatty junk food (not carbs) make you gain weight.
Like Shakira's hips, the statistics don't lie. Ask yourself: Do I eat treat food every day or do I save it for 'sometimes' (like 1-2/wk). Junk food like pizza, chips, chocolate, ice-cream, dessert and alcohol makes you gain weight - not carbs. Most of us could eat far less. My tip? Start small.
6. Carbohydrates are not fattening.
Aussie's are eating fewer grains than ever and still gaining weight (see the graph above)... Carbs are not the problem. Unprocessed carbs are satiating, affordable and really healthy. Want to lose weight? See point 5.
7. Fruit is not fattening, either.
ALL fruit is good for you (even the tropical variety). Yes, fruit contains sugar but it's slow burning and whole fruit is packaged full of disease-preventing antioxidants, fibre, micronutrients etc. Bottom line? Fruit is not fattening.
8. Health is a feeling. Not a size.
I've met very slim people with very unhealthy habits. And I've met plenty of larger people who live a truly balanced, healthy life. Forget the number, BMI and scales. Lead the healthy life and your weight will find it's happy pace.
9. There are many ways to be healthy.
There is no one diet that is perfect for everybody. Any 'expert' who pretends there is only one, magical way is probably just a health blogger (or celebrity) without any qualifications. What's healthy for me may not feel right for you.
10. You are the expert on your body.
Accredited nutritionists and dietitians may be the experts on nutrition but you are the expert on your body. Research is emerging but it's a work in progress.
We don't have all the answers yet. So get help from an accredited professional who can help you eat the foods that make you feel energetic, alive and well.
I've put what I've learned as a dietitian into the Keep It Real Program. It's not a diet.
Instead, you'll learn a new approach to food so you can eat healthily (without obsessing) or falling off the bandwagon.
With 40+ video tutorials from me, you'll learn everything I teach my clients, but in less time... Learn more.
LYNDI COHEN'S QUALIFICATIONS: I'm an Accredited Practising Dietitian and Accredited Nutritionist having graduated with a Bachelor of Nutrition and Dietetics from the University of Newcastle.
OTHER BLOG POSTS I THINK YOU'LL LOVE:
Looking for a new swimsuit that makes you feel good? Here are some of the best one-piece and bikini swimsuit brands in 2018.
Follow these 3 steps to boost your body image, without deleting Instagram. Transform social media from comparison trap to a confidence booster.
Some Instagram accounts can help you love your body. Here’s the BEST 12 body positive Instagram accounts that can boost body positivity.
There’s a simple reason why you don’t feel full after smoothies + how one small tweak can make the difference.
Here are 6 things you can do to stop feeling fat.
There are few very important things to keep in mind if you want to teach your children how to have a healthy relationship with food.
How many years have you wasted hating your body and wishing you looked like someone else? If you feel unhappy with your body and hate your weight, it’s time for a change.
I'm not sure why it's called the 'health' food aisle...
I used to hate my body (I mean like really hate my body). But now I love my body, something I never thought was possible! So, how do you go from hating your body to loving your body? Here’s 15 ways how I learned to love my body and be body confident.
I travel as much as I can, hopping on a plane about once a month. Here’s how I stay healthy when I travel.
Looking for the best restaurants and places to eat in Prague? I've got you sorted. Here is my list of the best places to eat in Prague in 2018.
Eat healthily, save money and reduce food waste.
Loving your body in a society that tells you not to is a radical act of self-love. I learned that having a supportive partner can help you learn to love your body.
You spent all week eating well but the scales don't reflect it. If you eat healthily and still can't lose weight, read this.
Face lotions and serums have a role to play, but what you put in your mouth really does show on the outside.
It's time to do good by your health. Stop asking for salads with dressing on the side.
With hundreds of yoghurts on display in the cold section of supermarkets, choosing a healthy yoghurt can be a daunting task. Here is a guide to help you choose a healthy yoghurt.
Which is the best meal delivery service in Australia? Read my review of the best meal delivery services in Australia right now - and find out which meal delivery service I'd choose.
Coconut oil is very trendy at the moment but is it really that good for you? Find out which oil I use every day and what I really think about coconut oil (and the superfood claims).
Want to eat healthier, for less? You don't have to eat beans and rice or give up your avocado addiction to eat healthy on the cheap. Here are some truly non-sucky ways to eat well, for less.
If you want to become a nutritionist or a dietitian, this is my honest advice on starting a career in nutrition. Find out how I got my nutrition career started, what I recommend for study and how much nutritionists and dietitians earn. Plus more!
Sick of falling off the bandwagon? These simple mindeset shifts will help you find balance and let go of an 'all-or-nothing' mentality.
They're calling it the Great Avocado Depression. But when will the insanity end?
If you're sick of always 'falling off the bandwagon, and want better willpower, this is a must read. This is by far the most common reason for poor willpower.
How NOT to meal prep.
Lie in bed at night feeling guilty for overeating (yet again)? If you can't stop eating, then read this blog post to learn how to break the cycle. These tips are especially useful if you can't stop eating at night.
If you're always striving for more, better or leaner, then you need to read this.
Before I became a dietitian, I tried many detoxes and cleanses so I know how they work! I'm sharing the 8 simple steps to detox or cleanse (just like a celebrity or health blogger).
Nutrition has become so confusing. I've learned a lot about people and healthy eating by working as a dietitian and nutritionist. Here is a no-BS summary of what I know for sure...
Want to get more followers on Instagram? These 10 strategies will help you gain more Instagram followers in the health and fitness world.