Tuesday, September 24, 2013


I have seen many people hospitalized due to dehydration. They range in the spectrum of a couple day stay to staying in the ICU (intensive care unit) and having long-term organ damage. So, my opinion of adequate hydration is probably skewed. However, hydration is important!

We learned in grade school science class that our body is made up of approximately 80% water and that water is used in many different vital organ systems.  So, that makes adequate hydration pretty important to all of us.

How do you get started? Start with a plan, set a goal, and assess any barriers to your goal. The most common barriers to drinking more water I hear include: “It gets so boring,” “I don’t like the taste of water,” or “I don’t know how much to drink.” So, let’s address those things!

How much water do I need to drink?

Most adults need 8 cups of water per day. One cup of water is 8 ounces, so 8, 8-ounce cups gives us a total of 64 ounces per day. You need more water if you are more active, but 64 ounces is a great place to start for most people.

How do I know how much water my container holds?

This is one of the RD tips and tricks I picked up in my professional practice. To find the volume of a cup, you can flip the cup over! It is usually on the bottom of the cup, so you won’t have to guess. You can also measure your favorite cup or water bottle if it isn’t labeled with a measuring cup.

I don’t like the taste of water.

Most waters don’t have a taste to me. But if the taste of water is a struggle for you, consider flavoring your water. I like to add fruit to water. It’s a fun change of flavor and the combinations are almost endless!

Drinking water is boring.

Feel free to try new ways to flavor your water as mentioned above. I believe you eat with your eyes, so use some of that fruit as a garnish (and then a snack!) to make your water visually appealing. Try a new cup or glass. With kids, sometimes a fun straw helps make water less boring.

Hope these tips help!

Do you have any tips to help drink more water? Feel free to share your tips and tricks for staying hydrated below.

Wednesday, September 18, 2013

3 Steps to Help You Eat 5 Servings of Fruits and Veggies a Day

It is back-to-school time or back to work time. This time of year usual means an adjustment to new school schedules, holidays, tailgating, and can be filled with more extracurricular activities for families with children. In any of these cases, eating healthy during this busy season means incorporating healthy options at school, work, or parties. This takes some planning but can pays off in health benefits. Here are some tips for reaching your "5-a-Day" Goal of eating five servings of fruits and vegetables daily.

3 Steps to Help You Eat 5 Servings of Fruits and Veggies a Day

1) Purchase Produce
Keep your pantry, refrigerator, and freezer stocked with healthy choices. 

2) Prep your Produce
I prepare my produce on the weekends if I am being super organized and productive. When I have prepped my produce, it is convenient to use for meals or as a quick snack.

3) Pack your Produce
You've purchased and prepped your produce, so it's easy to grab and go! Aim to include  a variety of food groups in your lunch: protein. Choose a grain, a protein source, a fruit, a vegetable, and/or a dairy product.

Benefits of Produce
        Choose fresh, frozen, pre-portioned, canned (in it’s own juice for fruits or with "no added salt" for vegetables). Vegetables, like bell pepper, broccoli, carrots, cauliflower, and cucumbers, add color, micronutrients, fiber, and crunch to your lunch. Fruits add color, micronutrients like folic acid and vitamin C, fiber, and can help satisfy a sweet tooth. Enjoy!

I hope you are encouraged to try to incorporate five serving of fruits and vegetables into your diet. Have you ever met the "5 a Day" Challenge? 

For more tips and encouragement for healthy eating, follow RDtipoftheday to Instagram, Twitter, and Pinterest

Monday, September 9, 2013

Food Myth: Dietitians Eat Perfectly

You’re a dietitian so you must eat perfectly, right? That is one of the questions I get asked most frequently. I don’t think that’s the case. Neither is my goal to eat “perfectly.” I’m still not sure what that means, but it sounds like an unrealistic expectation. In my experience, unrealistic dietary expectations lead to impossible goals, lack of healthy behavior change, and in some cases disordered patterns of eating. Instead of eating “perfectly,” my goals are to make better (i.e. healthy) choices everyday and to find balance between eating, exercise, and living life!

Make healthy choices daily
Balance eating, exercise, and living a healthy life

For those that know me, they can attest to my love of sweets. My mom joked with me, when I was little that I didn’t have a “sweet tooth.” No, I had “sweet teeth!”

To help me make better “sweet” choices, I try to keep healthy, sweet things convenient. For me, this means packing a couple servings of fruit for lunch and snacks at work. I also keep a fruit bowl at home. This means that it is just as quick and convenient to grab a piece of fruit, as it is to grab a pre-packaged, saturated fat-filled sweet snack. Don’t get me wrong, I still usually eat about a “sweet” a day, but I am incorporating more fruit and vegetables into my diet. Convenient, healthy snacks have helped me find a better dietary balance. 

This week RDtipoftheday will focus on tips and recipes to help you get more vegetables in your diet. What steps have you taken to find a healthy balance in your life?

Follow RDtipoftheday on Instagram, Twitter, and Pinterest for more recipes and tips. 

Wednesday, September 4, 2013


One of my passions is helping people. I love teaching, and these two things are combined in my being a dietitian. As a registered dietitian (RD), I get the opportunity to help people every day by teaching nutrition. My hope is to help and encourage people to become healthier by making small, healthy changes to their diet and lifestyle choices.

You can follow RDtipoftheday on Pinterest, Instagram, or Twitter for tips, tricks, and encouragement to make healthy choices every day!

Disclaimer: Information shared on this website and the associated social media accounts is intended for informational purposes only  This material does not constitute medical advice. Please consult a physician or your personal registered dietitian for specific treatment recommendations.