We spoke with nutritionist Keri Gans (MS, RD, CDN) about her mantra, how to maintain a healthy diet and tips for those who struggle with their eating habits in the workplace and at home. Keep reading for her nutrition advice, top tips and meal planning how-to’s!
What is your main mantra? We know you don’t believe in traditional ‘gimmicky’ diets.
Small changes! I tell all my patients not to try and change too many things in their diet at once because it will only become overwhelming and they will feel like giving up. Take on one change at a time, i.e. eat breakfast; get used to eating it first thing, whatever it may be (simply a banana), and then try and make it healthier (add greek yogurt and a high fiber cereal). I also don’t believe in deprivation, so if you love a food, i.e French fries (my personal favorite) try and learn how to fit it into your life in a healthier manner. When I want fries I tend to eat them with an egg white omelet and veggies, holding the toast and potatoes.
Do you follow the food pyramid or the food plate, or do you have a better suggestion of how to get and utilize your daily nutrients?
I am fan of the food plate. I encourage half a plate of veggies, ¼ plate of high fiber carb (i.e. quinoa, baked potato, barley, whole wheat pasta), and ¼ plate of lean protein (i.e. fish, skinless poultry, sirloin, tofu, beans). Serving a healthy fat with each meal is important (i.e. nuts, olive oil, avocado), as is drinking plenty of water. I usually recommend starting every dinner with a salad and incorporating fruits into your day as a healthy dessert or snack.
What are some of your suggestions for healthy exercise to go along with a healthy diet? Do you follow Pilates or another regimen or do you stick to basic cardio and strength exercises?
The best exercise is the exercise that someone will actually do. Personally I love yoga and try to practice five times per week. But if yoga isn’t your thing, then you need to find something that is. I believe there is something for everyone – they just need to find it and be consistent with it. For some people, it is simply walking and that can be plenty. Anything is better than nothing.
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