Nutrition experts at ThedaCare are offering advice to help people eat healthier amid a range of dieting options, conflicting social media messages, and an updated food pyramid. Nicole Havlichek and Carlissa Spreeman, Registered Dietitians with ThedaCare, provide science-backed guidance for people seeking to improve their nutrition. Their advice is timely as March is National Nutrition Month. The theme for the annual health observation is “Discover the Power of Nutrition.” Havlichek and Spreeman said they are working to help people do just that.
“It can be a challenge for someone to know what to put in their grocery cart and on their plate,” Havlichek said. “It’s not uncommon for us to hear patients tell us that when it comes to healthier nutrition, they are confused and don’t know where to start.”
A first step in deciphering nutrition fact from fiction is to consider the source, Spreeman said. “Chances are the person on your social media feed or your favorite celebrity hasn’t completed the necessary credentials to be deemed an expert in nutrition, like a Registered Dietitian,” she said. “A Registered Dietitian holds a bachelor’s degree and master’s degree and has completed a post-graduate internship to fully learn the complexities of nutrition.”
Both experts encouraged people to fact-check the nutrition information they may be considering to determine if it is evidence-based and has supporting research. “Nutrition is individualized. No one online knows your personal health needs, especially if you have medical conditions or specific nutrition-related goals,” Spreeman said. “Consider asking your primary care physician or advanced practice provider for a referral to a dietitian so they can help personalize recommendations to your needs.”
There are several considerations that may help inform people about what they should eat or avoid, Havlichek said. These include medical diagnoses such as heart disease or diabetes, budget and food preferences, lifestyle factors like time available for meal planning, cultural foods, and religious restrictions.
Improving one’s nutrition should be seen as a lifestyle change rather than following any one diet plan, according to Spreeman. “The word diet can have a lot of baggage. It may imply we’re making short-term changes, seeking a quick fix and that we may not be enjoying ourselves while doing it,” she said. “Rather than following any one diet, it’s best to consider making lifestyle changes. A lifestyle change may help promote long-term success and satisfaction.”
Havlichek recommended starting with wholesome and nutrient-dense foods: “Eat regularly throughout the day,” she said. “Consume a variety of foods in balanced proportions (for example: ½ plate produce, ¼ plate grains/starches, ¼ plate protein). Include protein with each meal but include other foods too.” She also advised eating whole grains, fruits, vegetables and plant-based proteins such as beans or nuts.
Another important step is identifying specific nutrition goals using SMART criteria—specific, measurable, achievable, realistic and time-bound—and writing them down for better prioritization.
Both experts emphasized making small changes that can build over time toward better health outcomes. “Look at ways to improve your stress level, sleep, relationships, medication adherence, exercise pattern and smoking or drinking habits,” Havlichek said.
