​​A healthy diet can have seemingly endless benefits from weight management, increased energy levels, stronger immune system, healthy bones, and many more. But sometimes it seems the benefits are only outnumbered by those willing to give you advice on the latest and best ways to improve your diet. Sometimes that advice can be conflicting and confusing. So, when it comes to simple advice to help you eat healthier, why not find out what​ the experts eat?

The clinical dietitians at The Christ Hospital Health Network specialize in nutrition support for specific needs including inpatient nutrition, management of chronic conditions such as diabetes, optimizing your nutrition during cancer treatment, and more.

But if you are simply looking to eat healthier, our experts have provided some​ easy and actionable advice on topics such as go-to healthy foods, social media diet trends, eating healthy on a budget, satisfying that sweet tooth, and more.

What food item do you eat every day or most frequently?

Grace Kapela, RD, LD
Clinical Dietitian, Advanced Heart Failure

I eat Honeycrisp apples every day. You can pair them with some Greek yogurt or peanut butter for protein.

Mallory Hornsby, RDN, LD
Dietitian & Diabetes Educator, Diabetes Education Services

Walnuts! I eat a handful by itself or with some fruit. They are a great source of Omega-3s and unsaturated fats which can help reduce cholesterol and increase HDL levels.

Emily Uebel, RD, LD, CDCES
Diabetes Educator and Outpatient Program Coordinator, Diabetes Education Services

Fruits and veggies. I aim to have veggies (big portion or small portion – just include some!) at all my meals. I love all different types of fruit and that is a go-to snack.

Do you have a favorite nutrition “hack” or most important bit of advice for eating healthier?

Susan Dierling, RDN, LD
Clinical Dietitian-Inpatient

I suggest making the time to prep at least one meal a week, more if you can. When there is something already prepared at home it helps reduce the chance you'll eat out, door dash, etc. Not to mention the stress relief of not worrying about, "What are we having for dinner!?"

Sheridan Handorf, MS, RD, LD
Dietitian & Diabetes Educator, Diabetes Education Services

Make an extra portion at dinner and pack the extra portion for lunch the next day. Structure dinner with lean proteins, veggies and high fiber starch such as brown rice. It’s an easy way to get veggies twice per day.​

Mallory Hornsby, RDN, LD
Dietitian & Diabetes Educator, Diabetes Education Services

I love using high protein pasta for meals I make for my family. For individuals without a pea allergy, these products are a great way to have pasta while decreasing the glucose response due to the added protein and high fiber content.

Jenny Bissmeyer, RD, LD
Dietitian & Diabetes Educator, Diabetes Education Services

I pack a healthy lunch and snacks to bring to work with me every day. It is non-negotiable. If you don’t pack your lunch and snacks for the day, you will fall prey to the vending machine or picking up fast food.

Grace Kapela, RD, LD - Clinical Dietitian, Advanced Heart Failure

Prep at the beginning of the week by cutting up your produce for easy-to-pack healthy snacks that you can take with you each day.

What’s a common dietary pitfall that people should avoid?

Laura Loch, RDN, CSO, LD
Clinical Oncology Dietitian, Hematology and Oncology

Trying to substitute healthy food choices with supplements. It’s one thing to use a nutrition supplement if you have a deficiency, but it does not necessarily support the body to use supplements instead of eating the whole food itself to get the nutrients. Try to think “food first” whenever possible - the more variety the better!

Liz Spiess, RDN
Clinical Dietitian-Inpatient

Don’t fear carbs! Diets that are low in carbohydrates are typically lower in plant foods and higher in animal protein and therefore risk being higher in saturated fat and sodium. Even if they lead to some weight loss in the short term, low carb diets often contradict what research shows is the best for our long-term health.

Sheridan Handorf, MS, RD, LD
Dietitian & Diabetes Educator, Diabetes Education Services

Any drink that contains sugar – regular sodas, sugary coffees, teas, juices.

Lindsey Kolanowski, MS, RDN, LD
Clinical Dietitian, Hematology and Oncology

People should avoid the oversimplified mindset that foods are either “bad” or “good.” All foods in moderation can fit into a balanced diet.

What’s your go-to way to satisfy your sweet tooth while eating healthy?

Lindsey Kolanowski, MS, RDN, LD
Clinical Dietitian, Hematology and Oncology

I love smoothie bowls or simply topping yogurt with fruit and granola. They’re easily customizable to everyone’s preferences and can be prepared with many items that you may already have.

Laura Loch, RDN, CSO, LD
Clinical Oncology Dietitian, Hematology and Oncology

Help yourself to a small piece of dessert when the occasion calls for it! But be mindful to “keep a treat a treat” meaning it’s not a treat if it is all the time! Instead, try frozen or baked fruit for a sweet treat. My kids just love baked apples with cinnamon for dessert!

Mallory Hornsby, RDN, LD
Dietitian & Diabetes Educator, Diabetes Education Services

I truly believe everything can be enjoyed in moderation. I absolutely love chocolate chip cookies, but I have to be mindful of how I enjoy them. If I am having a sweet, I will try and get some extra protein in there as well to help with my sugar rush.

Do you have advice for eating healthy on a budget?

Grace Kapela, RD, LD - Clinical Dietitian, Advanced Heart Failure

Frozen vegetables are very inexpensive and are an easy way to incorporate a healthy food with your meals. Look in the freezer section for vegetables that are not already pre-seasoned or sauced to prevent adding unnecessary sodium and fat.

Liz Spiess, RDN
Clinical Dietitian-Inpatient

Cook at home whenever possible. Not only will this save money, but the meals you make at home will almost always be healthy alternatives to what’s on a restaurant menu!

Emily Uebel, RD, LD, CDCES
Diabetes Educator and Outpatient Program Coordinator, Diabetes Education Services

Planning meals can be a big cost saver. You can see which foods are on sale that week and choose meals around those. There is also going to be less food waste with planning – as you’re more likely to use the foods you buy if you have a plan to use them.

Laura Loch, RDN, CSO, LD
Clinical Oncology Dietitian, Hematology and Oncology

Incorporate more beans whenever possible. Not only is it a cheap and readily available food, but it is gut healthy and full of fiber without the fat and cholesterol of animal protein.

What’s your favorite resource for healthy recipes?

Sheridan Handorf, MS, RD, LD
Dietitian & Diabetes Educator, Diabetes Education Services

Download E-magazines such as Cooking Light and Bon Appetit using the Libby App. This is a library app where you can access e-books, magazines, and audiobooks all for free – you just need a library card! They also have great cookbooks!

Mallory Hornsby, RDN, LD
Dietitian & Diabetes Educator, Diabetes Education Services

The dietitian community on social media is huge! Many great, easy, and quick recipes can be found. I do recommend following those with RD/RDN credentials versus those simply labeled as “health coaches” as these meals are more likely to be overall balanced and not focused on single health goals.

Jenny Bissmeyer, RD, LD
Dietitian & Diabetes Educator, Diabetes Education Services

TheSkinnyishdish.com has some great recipes!

Laura Loch, RDN, CSO, LD
Clinical Oncology Dietitian, Hematology and Oncology

AICR.org has wonderful resources for staying healthy and for cancer prevention. I also often refer to cookforyourlife.org​ for ideas!

Which social media dietary trend do you warn against?

Lindsey Kolanowski, MS, RDN, LD
Clinical Dietitian, Hematology and Oncology

I’d warn against following any nutrition information on social media from sources that are selling or promoting a product. It is always important to consider the source of the information when it is on social media.

Sheridan Handorf, MS, RD, LD
Dietitian & Diabetes Educator, Diabetes Education Services

Low or no-carb diets can lead to decreased fiber consumption and overconsumption of saturated, less healthy fats which can be harmful for cholesterol and heart health. It’s also generally not a sustainable diet pattern.

Emily Uebel, RD, LD, CDCES
Diabetes Educator and Outpatient Program Coordinator, Diabetes Education Services

The concept of “clean eating.” I think it creates a fear around foods that doesn’t deserve to be there. People try to be “perfect” with how they eat, and no one ever needs to be perfect. This concept cuts out a lot of healthy foods and sets people up to think they must eat in a certain way that isn’t realistic or compatible with real life.

Can you name a social media dietary trend that is actually a good idea?

Laura Loch, RDN, CSO, LD
Clinical Oncology Dietitian, Hematology and Oncology

The “big bean salad” trend- I love all these ideas to get more beans into the diet! I also love the trend of baking your own bread, especially sourdough bread. Baking bread is generally easy and can be a cost-effective way to make healthy bread for the family.

Mallory Hornsby, RDN, LD
Dietitian & Diabetes Educator, Diabetes Education Services

Blended cottage cheese! It’s very easy to add to dishes for an extra “hit” of protein. It is also better tolerated by those who dislike the texture of typical cottage cheese.

Emily Uebel, RD, LD, CDCES
Diabetes Educator and Outpatient Program Coordinator, Diabetes Education Services

“Hiding” foods to increase some nutrient in a recipe such as blending avocado into a smoothie for added healthy fat and fiber. Or pureeing roasted vegetables and mixing them in with traditional tomato sauce for added vitamins and minerals. Yes, it would be ideal to enjoy the flavor of the food but sometimes it’s a matter of just getting the nutrition into the body.