Fueling Your Wellness Journey: Tips for a Balanced Diet from H-E-B Dietitians
7 Minutes
Team Curative
Mar 18, 2024
Maintaining a healthy, balanced diet is one of the most important things we can do for overall wellness. What we eat provides our bodies with the nutrients, vitamins, minerals, and energy needed to thrive each day. An unbalanced diet can negatively impact health and quality of life. Many chronic diseases like heart disease, diabetes, and even some cancers are linked to poor dietary habits over time. That's why focusing on the fundamentals of good nutrition should be a lifelong pursuit. With some simple guidelines, planning balanced meals and snacks can become second nature. Curative is making it easier for you to elevate your health with customized nutrition plans brought to you by H-E-B Wellness in Texas. We recently sat down with H-E-B dietitians, Mary Katharine Hutchinson MS, RDN, LDN and JoAnn Breaux RDN, LD, to learn more about the core principles of nutrition, examples of balanced meals, and tips for a healthy diet and incorporating healthier choices into our lifestyle. Proper nutrition is a journey, not a race. Focus on progress over perfection. Small steps today can lead to big changes over time. Use this guide as a starting point of tips for a healthy diet, but consult a dietitian or a doctor for more personalized support.
What are some fundamental principles of maintaining a balanced and nutritious diet?
Written by Mary Katharine Hutchinson MS, RDN, LDN
A balanced diet is rooted in variety. Consuming a variety of grains, proteins, fruits, vegetables, fats, and dairy is important to achieving our nutrient needs. Each of these food groups contribute unique macro and micronutrients that are essential for a balanced diet. When it comes to maintenance, it’s important to include foods and flavors that you love. No one will stick to an eating pattern if they don’t enjoy it! I encourage my patients to start simple. Find ways to add more vegetables to your favorite dishes, swap to leaner protein cuts when possible, include fiber rich grains, and explore different seasonings and cooking methods.
Here are some simple examples of a balanced meal:
Scrambled eggs with cheese and spinach inside of a high fiber tortilla, and a banana
A turkey and cheese sandwich on whole grain bread, spread of avocado, a side salad and a piece of in-season fruit.
3-4 oz of salmon with roasted sweet potato and cauliflower.
Can you share tips for incorporating a variety of fruits and vegetables into daily meals?
Written by Mary Katharine Hutchinson MS, RDN, LDN
Fruits and vegetables are important for their fiber content, as well as their vitamin, mineral, and antioxidant content. Two of the biggest concerns I hear from folks who are trying to eat more fruits and vegetables is that they go bad quickly and that they just don’t taste good. My first suggestion is to shop for produce that is in season when buying fresh. Seasonality impacts produce quality and cost. Your taste buds and wallet may not appreciate that peach you bought in the dead of winter, but a crisp and juicy apple will keep you in their favor. Another suggestion is to purchase canned and frozen varieties as these are just as nutritious as fresh but have a longer shelf life. Canning and freezing are great ways to enjoy produce out of season.
Check out these healthy diet tips for boosting your produce intake:
Make vegetables a more exciting part of your meal by switching up the preparation method and incorporating your favorite seasonings, sauces, and dips. If you are used to steaming your vegetables, try roasting or air frying them to enjoy a new texture and flavor profile. Try seasoning your vegetables by combining flavors like spicy and sweet or sour and savory.
Meal Tip: Kale with tahini and lemon juice or brussels sprouts with lower sodium or lower sugar turkey or pork bacon and honey.
Fruit will add fiber and sweetness to your meals and snacks. Toss some berries or sliced bananas into your morning cereal. Pack a fruit to snack on during the day and pair with nuts, nut butters, or cheese. Don’t forget that fruits make a good dessert option, enjoy them with a piece of your favorite chocolate or a scoop of your favorite ice cream.
Meal Tip: Try the 1, 2, 3 rule: have 1 fruit or vegetables at breakfast, 2 at lunch, 3 at dinner. An example of this could be a serving of fruit at breakfast, baby carrots and apple slices at lunch, and vegetable stir fry side at dinner.
How can individuals make healthier choices when it comes to snacks and meals?
Written by JoAnn Breaux RDN, LD
We've all been there. You head to the grocery store with the best intentions of picking healthier options for the week. You fill your cart with nutritious choices, stock up your pantry and fridge, and even take the extra step of washing, cutting, and storing everything for easy access throughout the week. However, when the following week rolls around, you find that a disappointing amount of those prepared snacks and meals have gone bad.
If this scenario sounds familiar, don't worry, give yourself some grace. Perhaps those late-night snacks of carrots and celery didn't quite hit the spot after a busy morning, a long workday, and a hectic evening preparing dinner for the family. It's okay if you find more comfort in indulging in a sweet treat rather than munching on veggies.
So, before your next trip to the grocery store, take a moment to check in with your body. Consider the flavors and textures you enjoy most, think about when you'll be eating your meals and snacks, and factor in how much time you'll have for cooking or preparing food. If your week is looking busy, here are a few simple options to try:
Grab-and-Go Breakfast: A single Greek yogurt cup or oatmeal packet, fresh fruit, and pre-prepped hard-boiled eggs.
Cold Lunch: Tortilla wrap with deli meat, cheese, a side of fresh veggies sticks, and a can of sparkling water. Always look for deli meat with a Heart Check, which means the product follows and has been reviewed by the American Heart Association and their criteria for a healthy deli meat option.
Quick Dinner: A store-bought rotisserie chicken, quick-cook grains, and a bag of frozen steamable veggies.
Snacks: Unsalted popcorn mixed with lightly salted nuts if you prefer a salt crunch for snacks or fresh strawberries with chocolate hummus if you prefer a sweet treat.
When picking foods, make sure to compare nutrition facts panels, too. In general, you’ll want to opt for lower sodium, lower added sugars, and lower saturated fat items while increasing protein and fiber when possible. Reach out to a Registered Dietitian in your area to explore swaps that are best suited for you and your family’s dietary lifestyles and preferences.
What is the difference between a nutritionist and a registered dietitian?
Written by JoAnn Breaux RDN, LD
The distinction between a dietitian and a nutritionist lies in their education and training. A Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) is an expert in food and nutrition, recognized as a credentialed medical practitioner. To become an RD, one must obtain a minimum of a graduate degree from an accredited dietetics program, complete at least 1,000 hours of supervised practice, and pass a national credentialing exam. Just like other healthcare professionals, RDs must also engage in continuing education to maintain their credentials and licensing. Additionally, RDs have the opportunity to acquire further credentials in specialized areas.
Registered Dietitians work in a variety of places, like:
Hospitals and other healthcare facilities
Private practices
Food service and food science facilities
Community health programs
Retail and corporate wellness programs
Pharmaceutical industry
Research facilities
Although the titles "RD" and "RDN" are legally protected for qualified individuals, titles such as "nutritionist" are not regulated. There isn't a standardized credential or certification for individuals who identify as nutritionists. Because anyone can use the title "nutritionist" and offer advice without proper qualifications, it's crucial to seek guidance from credentialed professionals to ensure you receive suitable treatment and support tailored to your specific needs. If you’re a Texas-based Curative member and would like more information on your H-E-B benefits, please see our H-E-B Wellness Nutrition Services page. If outside of Texas and seeking nutritional services, please contact your Care Navigator. Going beyond these healthy diet tips, learn more from Curative's weight management program.
