Dietitians reveal top diet tips

During our long winter, eating well — either for better health or whittling the waist — seems particularly hard.

Many of your New Year’s resolutions have likely come and gone, leaving a guilty why-did-I-ever-bother feeling in their wake. And the pull of farm-fresh greens and summery salads are still months away.

But it’s not too late — or too early — to add healthy habits into your diet. Eating well takes time and dedication, but the rewards are worth it. Not only will your body - everything from your heart to your brain and even your bum - feel the benefits, eating for health can also be good for your budget.

To that end, we asked registered dietitians to offer up their best general nutrition advice, the tidbit they tell friends and family over a cup of coffee, as inspiration to eat better when we’re feeling uninspired.

There are no tricks, no gimmicks and definitely no short cuts. These suggestions, however, are straightforward and easy to implement. Pick one, two or three to try out this week. They may just be enough to help you trim your waist, boost your energy and keep pennies in your pocket.

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“If you really want to know why you can't, or are not, losing weight, write it down! Take three days — two weekdays and one day on the weekend -- and write down times you eat, amounts of food, feelings, everything. We're able to do this with our finances, but not with our diet.

Also, protein and fat are essential. Don't be afraid to eat healthy fats. Nut butters, flax, hemp, enjoy in moderation with each meal. Protein is also proven to really increase satiety. Moderation is key!”

Stephanie De Maio, Toronto-based registered dietitian

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“Love the taste of butter, but worried about the saturates? Cannot tolerate margarine? Cannot eat a sandwich without a spread? Try hummus as a spread for your sandwiches, your pita, or your crackers. It works on almost anything. It’s tastier and healthier.”

Alka Chopra, Toronto-based registered dietitian

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“Don't give up wine, don't give up chocolate, and don't give up the morning trip to Starbucks - it will never work, and you'll hate yourself for trying. Instead, think about how often you are eating and drinking foods that give lots of calories for little fullness, and try to slowly cut them down or find a lower calorie alternative. Choosing three or four little changes may seem insignificant, but can make a huge impact if they're done on a consistent basis!

Stefanie Shalagan, Toronto-based registered dietitian

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“Eat as close to the farm as possible. If Mother Nature made it, EAT IT; if not, JUDGE IT! Eating farm foods ensures they are good, wholesome, healthy foods free of processing.

Also, journaling brings success; you must be aware of what you are eating in order to make changes towards healthier eating. Keep a journal of all the food and drink that goes into your mouth, so you can see the calories consumed on a daily basis, and see whether your meals are balanced or unbalanced. Are your snacks too big? (They should be no more than 100 to150 calories each). Once you see, you can make a plan towards change. Awareness = understanding = change…Go for it!”

Helene Charlebois, an Ottawa-based registered dietitian

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“My advice is to plan, plan, and plan! Sit down for one hour (that is all that is needed) and plan a menu for yourself and your family for the week. Post it on the refrigerator and include all meals and snacks. Go out and get those groceries. Having a meal plan in place and the groceries on hand will help you stay true to either your weight loss or healthy eating goals. Planning will also help you save money (no last-minute take out on the way home from work, or last-minute decision making) and will ensure you stick to your goals. You will eat better!

My other advice is to take your lunch to work. Lunches out are expensive (about $13.00 a day, or $65.00 a week. Yikes!). The portions are usually far too big, and the calories excessive. Bring lunch from home and have a better meal and save the calories. Pack your lunch (and your breakfast if you do not have time to eat at home) the night before while making dinner. Then it’s grab and go in the morning!”

Lynn Weaver, Toronto-based registered dietitian

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“Don't obsess over calories or fat grams. Really enjoy the foods you eat. Take the time to savour every bite. Go for quality rather than quantity. A small square (or two!) of the best chocolate is much better than a big chunk of cheap chocolate.”

Zannat Reza, Toronto-based registered dietitian and nutrition consultant (who loves to eat good food!)

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“Choose a wider variety of healthy foods everyday, with particular emphasis on vegetables and fruit and whole grains. This will make it much more likely that you get all the nutrients and plant-based disease-fighting chemicals your body needs to survive and thrive. This will not only help you to feel your best, but will also make it more likely that you will stay healthy and vigorous well into old age. In Okinawa, Japan, where more people live to 100 than anywhere else in the world (in good health), the typical person eats a minimum of 15 different foods every day! How many do you eat? Set a personal goal and work towards it over the next two weeks.

Denise Hargrove, a registered dietitian and health promotion director with Strengthening the Forces, Kingston Military Community Sports Centre

Find more diet and fitness advice on our 2009 fitness guide.

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