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In theater, everyone thinks they’re a critic. In nutrition, everyone thinks they’re an expert, says Jackie Bartz, who recently retired after 34 years as a registered dietitian.
“Because everyone eats, everyone is a nutrition expert, and I’ve seen that over the years,” Bartz said. “Just because you read something on the Internet or your beautician or neighbor told you something, that doesn’t make you an expert.”
A registered dietitian is an expert, she said.
Bartz, who was a dietitian the past 11 years at Franciscan Skemp Healthcare, has a list of her favorite nutrition tips and pet peeves collected over the years.
Good nutrition is often common sense, “but common sense is a misnomer because sense is not all that common,” she said.
Another pet peeve: people look at her and her healthy weight, and think she can eat anything.
“No, I am aware of what I eat all the time, and that’s the magic tip,” Bartz said.
She said another pet peeve is dieting with starving and then bingeing.
“It’s all about lifestyle — balancing food and activity for your lifetime,” Bartz said. “If you know you’re going to eat the whole bag, don’t put it in the cart. If you can’t stop with one piece, don’t make it.
“Instead of starving, cut back on portion sizes,” she said. “Each day/week try to be a little more active than the last doing something, anything.”
She also is bothered by adults who won’t try a new food.
“What’s the worst thing that can happen? You won’t like it this time or prepared this way but at least you did something different — there’s a whole fascinating world out there to explore,” Bartz said.
Bartz, who worked as a biochemistry researcher years ago, said it’s important to pay attention to nutrition scientific research. Here are some of her favorite tips:
Increase the amount of vegetables you eat while decreasing the meat items. In general, that’s a good way to decrease calories, fat and cost depending on the choices you make. Especially with one-dish meals you may not even notice the difference.
Gradually make small changes in the portion sizes you serve. Weighing portions can help you determine which direction you are heading with sizes, since appearances are often deceiving. Using small plates or bowls can be useful. We tend to “eat with our eyes” and eat everything on the plate regardless of the actual amount.
Go for variety of color. More colorful foods tend to have more or special nutrients. Different colors often indicate different nutrients. And it makes eating more interesting.
Take time to make your food and table more attractive. It makes eating a pleasant experience rather than wolfing down food before rushing on to the next event or TV program.
Studies with young children have shown it may take multiple tries with a new food before it’s accepted — as much as eight or more. So there is a possible benefit to having the house rule of having a bite or two before refusing an item every time it’s served. And tastes change over time.
Wondering how to get more whole grains into your menus? Resolve to take some baby steps. If you like spaghetti, buy some whole-wheat pasta and mix it with your regular pasta. Whole wheat takes a couple minutes longer to cook, so add it first to the pot and then the refined pasta a couple minutes later. If you gradually increase the amount of whole wheat items, you may find yourself switched over in the future. If not, you still have made some positive additions with whatever amount works for you and your family.
Keep eating at home interesting. Try a theme meal. Let someone besides the cook do the choosing. It could be different ways of fixing the same or similar foods, a la the “Iron Chef.”
Try herbs in your cooking.
Find a walking partner and someone for nutrition support.
Terry Rindfleisch can be reached at trindfleisch@lacrossetribune.com or (608) 791-8227.
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