In a world of diet trends and conflicting nutrition information, it can feel like you are bombarded by tons of “solutions” for health improvement every day.

The truth is there is no one size fits all approach when it comes to personal nutrition.

Jaime Gnau, clinical assistant professor in the public health and sports medicine department at Missouri State University, brings over 20 years of health care experience to her role.

Gnau worked in patient care and radiology before becoming a registered dietitian nutritionist. She found her niche in nutrition and dietetics, and helps individuals develop healthy lifestyle behaviors through the foods they eat. Her perspectives on nutrition emphasize evidence-based practices, mindfulness and community support.

In light of National Nutrition Month in March, Gnau shares some tips and advice for making more informed food choices and cultivating positive eating habits.

Addressing common misconceptions

Gnau challenges common nutrition misconceptions by fostering a healthy relationship with food. She advocates for an approach where “all foods fit” and stresses the significance of “facts over fear.”

“Balance is key,” Gnau said. “Enjoying your favorite treats in moderation is part of a balanced approach to nutrition.”

By debunking the labeling of foods as inherently “good” or “bad,” Gnau encourages individuals to focus on nourishment rather than restrictive dieting.

Insights on keto and other fad diets

While acknowledging the health benefits of the keto diet for medical conditions like seizure disorders, Gnau cautions against its widespread adoption as a diet.

“I don’t typically promote the keto diet for weight loss or general health,” Gnau said. “It’s not sustainable and may not support overall well-being.”

She notes it is important to focus on long-term sustainability and gut health when evaluating popular fad diets like keto.

Moderation and intuitive eating

Gnau focuses on the value of moderation and intuitive eating in promoting overall well-being. She highlights the detrimental effects of restrictive diets, noting they lead to heightened cravings and unhealthy relationships with food.

“Listen to your body’s hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied to maintain a healthy relationship with food,” Gnau said.

By encouraging individuals to listen to their bodies, Gnau promotes a sustainable approach to nutrition that prioritizes both physical and mental health.

Promoting gut health and budget-friendly eating

Gnau promotes gut health through dietary choices. Our gut helps to break down the foods we eat and absorb nutrients to support bodily functions.

According to Gnau, fiber-rich foods like beans, lentils and whole grains promote gut health, but they are often lacking from the average person’s diet.

“Replacing some meats with beans and lentils is a great way to support gut health while staying within a budget. These foods are not only inexpensive, but they also pack a powerful fiber punch,” said Gnau.

Her practical tips for budget-friendly grocery shopping include:

• Shopping at affordable stores like ALDI.
• Incorporating plant-based proteins like tofu, beans and chickpeas.
• Exploring versatile ingredients like lentils, mushrooms and cabbage.

Meal prepping support

Gnau advocates for meal prepping as a practical strategy for maintaining a balanced diet amidst busy schedules. She suggests forming meal prep groups to stay consistent and accountable.

Starting small is key. For example, try meal prepping for a couple dinners a week. Based on your schedule, think about which meal would be the most convenient to prep for.

It can be difficult to incorporate variety when it comes to cooking. To keep healthy eating exciting, try exchanging a meal you have prepped and/or cooked with someone else in your area.

Gnau shares she is part of a group that meets once a week to swap prepped meals. One way to find locals interested in doing this is through social media platforms like Facebook.

“Meal prepping can help you make nourishing, budget-friendly choices throughout the week and support a balanced approach to nutrition,” Gnau said. “It can also be a fun way to connect with friends!”

Explore nutrition and dietetics at MSU