What Dietary Changes Can Have a Significant Impact on Personal Health?
Seeking the wisdom of nutrition experts, we asked a variety of dietitians and nutritionists to share nine dietary changes that dramatically improved a client's health. From embracing cultural dietary traditions to enhancing fiber intake for better digestion and satiety, discover the nine transformative tips provided by these health professionals.
- Embrace Cultural Dietary Traditions
- Adjust Meal Timing for Health
- Increase Selenium for Migraine Relief
- Change How, Not Just What, You Eat
- Add Fiber-Rich Foods for Digestive Health
- Home-Cooked Meals Control Intake
- Incorporate Potassium for CKD Management
- Boost Water Intake for Overall Health
- Enhance Fiber Intake for Digestion and Satiety
Embrace Cultural Dietary Traditions
I am particularly passionate about being culturally aware and providing affirming client care. I wouldn't say this is a “change” for the client, but rather a change in what clients are used to hearing from Westernized medicine/health. I encourage them to stick with the foods that are culturally relevant and important to them. We don't need to “healthify” a culture's traditional cuisine. We can work with familiar foods to help shape behaviors around eating that are more health-promoting. I find this to be eye-opening and affirming for my clients, which increases their receptiveness because they believe I hear them and see them for who they are. Therefore, the work we do moving forward does improve their well-being.
Adjust Meal Timing for Health
One dietary change I've recommended that had a significant impact on a client's health is meal timing. Adjusting meal timing can help regulate appetite levels, keeping energy levels steady and stabilizing blood sugars. Additionally, it ensures that meals are appropriately sized to be easy to digest, reducing the likelihood of symptoms. For example, one client experienced improved energy throughout the day and better digestion by simply spreading out their meals and snacks more evenly.
Increase Selenium for Migraine Relief
Recently, I had a client who suffered from migraines. We increased their omega-3-rich foods, but that didn't appear to help much. Then we tried improving daily selenium intake, and so far, that has improved both the frequency and duration of their headaches. It has only been a month so far, but my client is very pleased with the results already.
Change How, Not Just What, You Eat
One dietary change that had a significant impact on my clients' health was changing the way that they eat rather than focusing on what they eat.
Changing the way people eat, rather than focusing solely on what they eat, can significantly impact their health for several reasons:
- By paying attention to how they eat, people become more aware of their hunger and fullness cues, which helps prevent overeating and allows them to enjoy and savor their food.
- Eating more slowly allows the brain to register fullness signals, leading to better portion control and reduced calorie intake.
- Eating in a relaxed environment without distractions can reduce stress, which often leads to emotional eating.
- Chewing food thoroughly aids digestion and nutrient absorption, and can also prevent digestive discomfort.
Add Fiber-Rich Foods for Digestive Health
One dietary change that I've often recommended, which has consistently shown significant positive impacts on my clients' health, is the incorporation of more fiber-rich foods into their daily diet. This simple adjustment has helped many clients improve their overall well-being in several key areas.
For example, one of my clients, a middle-aged woman, was struggling with frequent constipation, sluggishness, and high blood sugar levels. I advised her to increase her intake of dietary fiber through specific foods such as whole grains, legumes, fruits, and vegetables. I also suggested integrating fiber-rich snacks like chia-seed pudding and fresh berries into her diet.
Over the course of several weeks, she reported a notable improvement in her digestive health, which she attributed to a more regular bowel movement pattern. This change alone helped alleviate her feelings of sluggishness, giving her more energy throughout the day. Additionally, her follow-up blood tests showed improved blood sugar levels, likely due to fiber's role in slowing down the absorption of sugar during digestion, which helps manage blood sugar spikes.
Home-Cooked Meals Control Intake
I've often recommended that clients make their meals at home whenever possible. The reasoning is quite straightforward: takeout and restaurant meals typically come with oversized portions, which can make controlling intake difficult, whether it's because the food tastes so good or because you don't want to waste it.
Instead, I suggest starting simple. Choose a few staple meals you enjoy and create a shopping list for those ingredients. Once you're set up, you can plan your week around these low-calorie meals. It's crucial to pick dishes that are not only healthy but also leave you feeling full, satisfied, and energized.
As you get more accustomed to meal planning, you'll discover shortcuts to reduce meal-prep time, making it easier to maintain this habit. Having a repertoire of enjoyable and fulfilling meals can significantly enhance your well-being, helping you feel better both physically and mentally.
Incorporate Potassium for CKD Management
Encouraging and supporting clients to eat more potassium has been an absolute game changer here. Many of our clients “self-prescribe” a low-potassium diet simply because they have CKD. However, new research and guidelines suggest the opposite is actually helpful. By adding more of their favorite foods like avocados, bananas, tomatoes, and potatoes back into their diet, they're seeing better blood pressure, more satiety at meals, and overall better quality of life!
Boost Water Intake for Overall Health
Simple yet effective suggestion of increasing water intake: I recommended one of my clients increase her daily water consumption from less than a liter to at least three liters. Within a few weeks, she reported having more energy, clearer thinking, and improved digestive health. Staying hydrated helps flush out waste products, lubricates joints, regulates body temperature, and carries nutrients to cells. Making water your first choice for quenching thirst can provide a host of health benefits.
Enhance Fiber Intake for Digestion and Satiety
One dietary change I frequently recommend that has an impact on my clients' health is increasing their intake of fiber-rich foods, particularly through the inclusion of more whole fruits, vegetables, legumes, and whole grains. This adjustment aids in better digestion and regular bowel movements. Furthermore, a higher fiber intake can contribute to a greater feeling of satiety, reducing overall caloric intake and assisting with weight management. I find that clients appreciate this approach because it encourages food instead of using a restrictive approach.
