Gettin’ Healthy with Katie, RD (Part I: Enjoy What You Eat)

So, my fabulous friend + old college roomie + travel buddy known around this blog as Kt took her test a few weeks ago and is now officially a Registered Dietician!

Congrats Kt!

Picture 1

In celebration of this milestone, she graciously agreed to share her knowledge & write the following post to illustrate small & simple ways to improve your diet and maintain a healthier lifestyle.

Kt loves food, writes from the heart, does her research, and keeps it real by giving honest advice+suggestions you can actually use!

Without further ado, enjoy gettin’ healthy with Kt the RD!


Thanks to Megan for giving me a chance to write a guest post for her blog!

A little background: Megan and I met at the very beginning of our first year of
college and lived in the same dorm. We quickly became great friends and have
gone on plenty of adventures together over the years (Rhode Island, South
Carolina, and plenty of places in between). I cannot imagine my college years
without her.

Nutrition is one of those topics that can’t seem to stay out of the news these
days. Studies are published constantly and some of the information can be
confusing. What I want to discuss today are a few tips on a healthy diet. Nothing
fancy, but several ideas about how to improve your diet.

1. Eat breakfast
Alright, I am sure everyone has heard this at some point, but it truly
is one of the most important aspects of a healthy diet. Breakfast is exactly
what it says. Breaking the fast from the previous night. Your metabolism
has slowed through the night and it is vital to “add fuel to the tank” before
you start your day. This gives your body energy and helps to rev up your
metabolism for the rest of the day.

Breakfast doesn’t have to be a big meal. It can be cereal with milk,
fruit on yogurt, oatmeal, peanut butter on waffles, or anything else that
strikes your fancy. Aim for some protein (egg, milk, nut butter, soy, cheese)
and a complex carbohydrate (whole grains which contain fiber) to keep you
feeling full longer.

Wendy’s does not a good breakfast make!!

2. Aim for 5-6 total servings of fruit and vegetables a day
Eat your fruits and veggies! Fruits and vegetables are as close to a
miracle food as you can get. Packed with antioxidants which have been
shown to help prevent cancer and fiber which helps to keep you full and
regular, fruits and vegetables are an important part of a healthy diet.

Make a goal for 5-6 servings of these nutrient rich foods and keep
track of how many you eat each day. A small apple, a banana, a cup of
grapes, and a half cup of green beans, are all examples of one serving.
You’ll see an improvement in your diet in less than a week if you focus on
reaching this goal each day.

yum! Kale!

3. Choose foods that are as close to the way God made them as possible

Although I might not be a very religious person, I use this idea
when grocery shopping each week. If you think about it, all the fresh and
minimally processed foods are the healthiest foods for you. When shopping
in the grocery store, most of these foods are on the outside edges of the
store. Try to shop on the outskirts of the store as much as possible. You’ll
end up buying healthier foods and eating better as a result.

4. Snack when you are hungry
Don’t forbid yourself from snacking. The hungrier you get between
meals, the more you are going to binge when you finally get the chance to
eat. Almonds, string cheese, fruit, veggies, popcorn, are all great snacks.

5. See food as fuel
During my dietetic internship, one of the dietitians and I had a
conversation about seeing food as fuel and nothing more. Imagine going
through the drive through at McDonald’s and asking for a 900 calorie meal.

Would it seem as appetizing if you had to ask for the meal based on how
many calories you wanted?

Humans need food for fuel, but we choose to make it into so much
more. Next time you feel hungry, think about if you really need the calories
or if you just want something to do.

oh hi!

6. Stay positive
If you are trying to lose weight or just want to eat a more balanced
diet, stay positive. You can’t eat healthy 100% of the time. Let yourself
splurge every once and awhile. I try to eat healthy about 85% of the time;
the other 15% of the time I eat what sounds good. This includes chewy
chocolate chip cookies, pizza, and salt & vinegar potato chips! Yum!

I do have a hard time having a bag of chips or cookies in the house.
I try not to bring those foods home. If I want to splurge and have one of
these foods, I’ll buy a small portion and eat it as a treat. I try to keep junk
food out of the house so I am not tempted to down the entire bag of
potato chips. It has been known to happen.

I hope these tips gave you a little inspiration for a healthier diet. 

Remember to set small goals and enjoy what you eat.

Moderation is key my friend!

Thanks for reading and thanks again to Megan for letting me guest post!

Katie, RD


Thanks for guest posting buddy! As always, the insight and inspiration is always appreciated! Can’t wait to start gettin’ my healthy on!


4 thoughts on “Gettin’ Healthy with Katie, RD (Part I: Enjoy What You Eat)

  1. kt, these are very sensible tips as a way to make healthier eating a lifestyle choice not a diet. Good job and congratulations

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