Dietitian in the Kitchen: Turning Recommendations into Reality

Oct 27, 2014
Tagged with: Dietitian in the Kitchen: Turning Recommendations into Reality

For many people, living a healthy lifestyle can feel overwhelming and even out of reach. Whether it’s going to the gym or eating right, the first step can sometimes be the hardest. So where do you begin? Well if you ask me, it’s all about PREPARATION.

If you want to get more exercise, prepare ahead of time. Call up a friend and plan to meet them during the week for a walk or a fitness class; lay out your workout clothes the night before if you’re planning to exercise before work; look at your schedule at the beginning of each week and do your best to carve out 30 minutes each day to exercise.

Eating healthy, however, can be a bit more difficult when it comes to preparation. Honestly, this is something I’ve struggled with throughout my life. But I think I’ve figured out some tricks to make living a healthy lifestyle easier and even more cost and time efficient.

You probably already know the main points to a healthy diet:

Eat more fruits and veggies, eat whole grains instead of refined grains, choose lean cuts of meat and low-fat dairy products, opt for “good” fats found in olive oil, nuts, and fatty fish, avoid fried foods and added sugar, and drink plenty of water throughout the day. But did you ever have the thought that maybe it’s not that simple? Well you’d be right. Things like cravings, emotions, busy schedules, and budgets may stand in the way of you and a healthy diet. But it doesn’t have to be that way…at least not all of the time. This is what I do to combat those pesky “things” each week. Check it out!

Secret #1: Take 30-60 minutes each week to plan out lunch and dinner meals.

Tips – I do this every Wednesday during my lunch break since the new weekly ads for grocery stores in the area come out on Wednesdays. Then I go shopping that afternoon – don’t go Monday because all of the good sale items will be gone. If you’re planning meals away from home, make sure you know what items are in your kitchen. After looking at ads, coupons, and my family’s schedule for the week, I scan through my recipes I’ve pinned on Pinterest to find one’s that use ingredients that are on-sale that week. If you don’t know what Pinterest is, you should check it out! Don’t forget to include on your shopping list a few different things you can have for breakfast and just alternate them each day.

Secret #2: Free smartphone apps are your friends.

Tips – I love Ziplist! Ziplist is a free smartphone app and website that allows you to create a grocery list that’s organized by what store you are shopping at and how the aisles are laid out. Genius. You can also search recipes on this site and automatically add them to your grocery list with just one click!

Secret #3: Online shopping for bulk items is so relaxing and can save you money!

Tips – Online grocery shopping is new for me. But I already love it because it means I don’t have to shop for those items in the grocery store. I mean every minute counts when you are shopping with a toddler! My favorite online grocery shopping store right now is Amazon. You can choose a bunch of different bulk items for discounted prices (I’ve checked and many times they are cheaper than other stores) and have them shipped straight to your door…of course it costs to ship but it’s so worth it to me. You can also save extra money by signing up for subscriptions – this is where you get items shipped to you every month or however often you want. Amazon also has PrimePantry. This is where you can fill up a box with whatever you want for one flat shipping rate. I like to use this for the heavier items so I can save on shipping costs. A new app/website that I just tried is called Boxed – you get your first order shipped free so of course I made it a big one! They have great prices and a pretty good selection, too.

I hope these tips and tricks can help you improve your life the way they’ve helped me. I not only save money each week because I’m not eating out or buying junk food, but I also only have to go to the grocery store once a week and I don’t have to think about what I’m going to eat three times a day or more. I’ve found that I’m also eating better…yes, dietitians struggle with their diets too. We are humans after all

Let me know what you think! Could these tips help you live a healthier life? If not, what is it that stands in your way?

Author: Carleton Rivers



  • bobl07

    With it being so close to Halloween these are the best tricks to have.