Top Nutrition Hacks from Registered Dietitians – Eating Healthy Can be Easy!

By Jenna Gorham, RD, LN

Health means something different to everyone and we’re here to support our customers on that journey to feeling their best.

We asked a group of nutrition experts to share their favorite nutrition hack with you. Take a look at what they shared below and implement what works best for you. There is no perfect diet or way of eating, it’s about finding what is sustainable and what works best for you.


TAKE ADVANTAGE OF PREPARED FOODS

We, of course, suggest incorporating egglife wraps as a refrigerator staple for quick, healthy, and easy meals – from wraps and quesadillas to snacks, better-for-you sweets and more. Find some healthy recipes that use egglife wraps, here and see what the experts have to say below…

Use convenience food whenever you can. Foods like frozen vegetables, canned beans, grains mixed with seasonings, etc. make meal preparation so much easier, quicker, and lower stress, so family meals are more realistic.Bracha Kopstick, RD

One of my favorite nutrition hacks is to utilize my favorite canned vegetable in lots of recipes…canned pumpkin! We’re always looking for ways to increase vegetable consumption and fiber intake and this veggie is so easy. Throw in a cup to your favorite batch of chili, a scoop in your morning oatmeal, blended into a smoothie, or mix in with baked goods. The options are endless! It’s tasty, nutritious, and affordable – what could be better?Jessi Holden, RD of Holden Nutrition.

Every time I make brown rice or quinoa, I add a bag of frozen cauliflower rice to the pot along with my seasoning. It blends right in and adds some extra veg to the meal!Jennifer Hunt, RDN, LD

DON’T OVERTHINK IT – HEALTHY EATING CAN BE EASY

Keep it simple. Healthy eating does NOT have to mean hours in the kitchen or extravagant recipes. The first step is adding more color to your plate. Simply write your favorite veggies on the grocery list (fresh or frozen, doesn’t matter) and try to fill half your plate with something colorful each meal. – Brianne Thornton, MS, RD 

If I have to pick only one tip, it would be to meal plan however you can! You don’t have to be crazy organized to meal plan…just plan a few meals at a time in advance to keep from scrambling and choosing less nutritious options. For example, I like to make lunches for my 3 kids twice a week and store them in inexpensive 3-compartment containers (color-coded for each kid). We always have a main item with carbs/protein, a veggie and a fruit. We (they mostly do it) make 3 lunches each on Sunday night and 2 each on Wednesday. It frees up time and saves money!Diane Norwood, MS, RD, CDCES 

I cook overnight steel cut oats in the Instant Pot or slow cooker on the “Keep Warm” setting. Stir when you wake up and slow cook on high for the last 15-20 minutes and they come out perfect every time! Also, I use the Instant Pot for perfect, easy-to-peel boiled eggs. Steam for 5 minutes, transfer to an ice bath, crack and let them soak for 1-2 minutes before peeling. 😋 – Elle Penner, MPH RD who blogs at Modern Minimalism 

Smoothies are a great way to increase fruit and veggie intake. Virtually any combination works! My favorite includes frozen strawberries, fresh spinach, Greek yogurt and a splash of milk (use plant based if desired). Just blend and go! – Melissa Nieves, LND, RD, MPH founder of Fad Free Nutrition Blog 

Use rolled oats instead of instant. They cook in the microwave in 2 minutes and are more satisfying. Add your favorite spices, chopped nuts, fresh or dried fruit, and a drizzle of honey or maple syrup for sweetness. – Lisa Andrews, RD of Sound Bites Nutrition

EATING HEALTHY DOESN’T NEED TO BE EXPENSIVE

I love regrowing veggies from scraps to reduce food waste and save money! I’ve had success regrowing green onions, celery and lettuce from the stump. Simply cut the veg an inch or two above the root end and place it in a bit of water in a sunny windowsill and watch it regrow new greens! – Bri Bell, RD of Frugal Minimalist Kitchen

Growing your own sprouts can help you to have a fresh supply of super healthy greens on hand and can help you to bridge your fresh vegetable supply between grocery shops.Jean LaMantia, RD 

I love making my own dips, sauce, chutneys, jams/ jellies, and enhancing them with flax/chia seeds, great way to cut back on sodium and I use this as part of meal prep too. Dietitian Moushumi

TAKE A LOOK AT WHAT’S ON YOUR PLATE 

Use the plate method as your guide and visual for building a healthy meal. Fill half your plate with vegetables, one quarter with a source of protein and the final quarter with a carbohydrate. – Toby Smithson, MS, RDN, LD, CDCES, FAND, Diabetes Lifestyle Expert with DiabetesEveryDay and author of Diabetes Meal Planning and Nutrition for Dummies.

This tip reminds us of the #tortillatrend – fill half of your high-protein, low-carb egglife wrap with veggies, ¼ with protein, and ¼ carbohydrate for a filling and nutritious snack or meal.

DON’T FORGET FOOD SAFETY

Use good sense. Never, ever trust your senses to determine if food is hot enough to be safe enough to feed your family. Especially when reheating leftovers in the microwave. To be sure they reach 165° F , keep an instant-read thermometer handy. Mine has a magnet that sticks on the refrigerator so I never have to go ISO. – Mary Angela Miller, the Food Safety Dietitian, KeepSafeFood.com

What is your favorite nutrition hack? Tag us with #egglifegoodlife to tell us!