You can’t turn on the TV or read the news without getting bombarded with nutritional information. Celebrities talk about what they eat for great skin. Athletes share what they eat — and don’t eat — for peak fitness. Meanwhile, studies come out that contradict one another: Drink coffee; don’t drink coffee. Eggs are good for you; eggs are bad for you.

If you’re confused about what to eat, it’s likely because none of that advice is tailored to your individual needs. That’s just one of the reasons that many people interested in eating healthier choose to work with a registered dietitian (R.D.) or registered dietitian nutritionist (R.D.N.). When you team up with a nutrition pro, you’ll work with someone who is focused on your health, lifestyle, needs, and goals.

“A dietitian is not there to judge you,” says Maggie Neola, R.D. Neola is a community nutrition program manager in Washington, D.C. “We are here to help inform your food choices. We don’t eat the perfect diet every day. We’re human too. So there is relatability.”

What does a nutrition session look like?

Dietitians are there to team up with you and help you find a healthy eating plan that works for you. But don’t worry — your R.D. or R.D.N. won’t give you strict rules to follow. What they will do is help you make informed choices about what to eat for optimal health. 

“We want you to set goals that you’re able to be successful with and that will help you improve your health,” Neola says. “We’re your coach.”

While the length of a visit varies depending on dietitian and practice, the first one might last an hour. The dietitian will spend some time getting to know you. They might discuss recent lab results or notes about a diagnosis from your doctor. But they’ll also want to hear what’s important to you, Neola says.

For example, say your goal is to lower your blood pressure. Your dietitian will recommend foods that can help you reach that goal. But you’ll still get to decide what you think will work for you and where you want to start. “You can’t change everything in a day,” Neola says.

How can I set healthy eating goals?

There’s so much talk about eating “better.” But that’s a broad goal with no clear steps for success. “You need a more specific goal so that you can celebrate your progress,” Neola says.

Reaching big goals starts with taking small steps. For example, if your target is to eat 4 servings of vegetables a day, build up to it by getting 1 serving of vegetables every day for a week. Then add a second helping the next week. And so on.

Not sure where to start? Here are 3 eating goals that will help most people start to improve their health, says Neola.

Goal 1: Eat plenty of fiber

Most Americans don’t get enough fiber in their diet. Getting an adequate amount of fiber is linked to a lower risk of heart disease, type 2 diabetes, and even some cancers.

Fiber is found in plant-based foods such as:

• Fruits.
• Vegetables.
• Whole grains.
• Legumes (beans, lentils, peas).
• Nuts and seeds.

“Most people are eating nuts and seeds and some fruit. But the amount of vegetables, whole grains, and legumes that they’re eating is either nonexistent or insufficient,” Neola says.

So you might set a goal of trying 1 new fiber-rich food each week. You could try different types of fruits, vegetables, and whole grains to see what you like.

“Maybe you’re used to brown rice. But there’s a world of quinoa, millet, and barley,” Neola says. “The world of legumes is also expansive. And they’re so good!”

Haven’t eaten beans or broccoli since you were a kid? Think about giving them a go now, since your food preferences may have shifted. You can also try different preparation styles. See whether you prefer broccoli roasted or steamed, for example.

Goal 2: Drink more water

Instead of sipping juice, sports drinks, and sodas that have added sugars, make it a goal to drink more water, Neola says. If it helps, track your water intake with your Wellframe digital health management app. Or use good old-fashioned pen and paper. Some people like having a visual cue, such as filling their water bottle 3 times a day. Keeping water next to you throughout the day can also help.

Goal 3: Cut down on highly processed foods

A lot of the foods you see at the grocery store are highly processed. Those foods usually lack fiber and whole grains. And they contain added sugars and oils, Neola says.

On the other hand, fresh fruits and vegetables and whole grains are unprocessed or minimally processed. That means they’re closer to their natural form, which is healthier for you. “They are in the package they’re supposed to be in,” Neola says. “Everything that’s in an apple is supposed to be there.”

One more simple goal to get you on the way to eating better: Cook 1 additional meal per week with whole foods, rather than heating up a boxed meal.

Get support with hitting your goals

If you’re looking to improve your health, working with a dietitian could be one of the best moves you can make. “It’s really useful to get that full assessment to understand your nutrition needs,” Neola says. That way, you’ll learn healthy eating tips and recipes that truly make sense for you.

[Sources:]

“Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019.” Centers for Disease Control and Prevention, January 7, 2022, https://www.cdc.gov/mmwr/volumes/71/wr/mm7101a1.htm?s_cid=mm7101a1_w. Accessed September 2, 2022.

“Fiber.” Harvard T.H. Chan School of Public Health, https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/. Accessed March 23, 2022.