As the new year begins, many individuals aim to adopt healthier eating habits. Lisa Froechtenigt, a registered dietitian at Baylor College of Medicine, offers guidance on achieving these goals and understanding current dietary trends.
When considering healthier eating, people often focus on diets that promise quick results. However, Froechtenigt emphasizes the importance of balanced nutrition. "I tell people to focus on making sure they are getting the nutrients they need. This means eating lean proteins, whole grains, fruits and vegetables, while still enjoying the fun foods," she explains.
Froechtenigt warns against labeling certain foods as off-limits, which can increase their appeal. She advises being intentional about food choices: "The best way to eat healthier is to be intentional about what you eat and order. Maybe you can add more vegetables to your meal. Rather than cutting foods out, think about what you could add for a more balanced meal."
For those considering diets, Froechtenigt recommends the Mediterranean diet for its emphasis on whole grains, fruits, vegetables, lean proteins like fish and chicken, and unsaturated oils such as olive oil and avocado oil. She also highlights intuitive eating: "This is your natural ability to listen to your body when it’s time to eat... If you’re dieting by eating as little food as possible, your body goes into a starved state."
She encourages making small changes rather than drastic ones for sustainable healthy eating in the new year.
Froechtenigt discusses macronutrients—protein, fats, and carbohydrates—and cautions against counting or tracking them too rigidly: "Counting macros can result in a disconnect from listening to our body’s natural fullness and hunger cues... In the long term, it may not lead to weight loss and may work against the body."
Regarding protein intake, she suggests using the size of one's palm as an estimate for each meal's minimum requirement. Protein plays a crucial role in managing fullness levels and blood sugar levels: "If you’re still hungry, you can add a little more... it is recommended to pair a carbohydrate source with a protein source."
