In a world of conflicting diet trends and nutritional information, it can seem like we are bombarded with tons of health-promoting “solutions” every day.
The truth is that there is no one-size-fits-all approach to individual nutrition.
Jaime Gnau, clinical assistant professor in the Department of Public Health and Sports Medicine at Missouri State University, brings more than 20 years of healthcare experience to his position.
Gnau worked in patient care and radiology before becoming a qualified nutritionist. It has found its place in nutrition and dietetics, helping people develop healthy behaviors through the foods they eat.Her perspective on nutrition emphasizes evidence-based practices, awareness and social support.
In honor of National Nutrition Month in March, Gnau shares tips and advice on how to make smarter food choices and cultivate positive eating habits.
Resolve common misunderstandings
Gnau challenges common misconceptions about nutrition by promoting a healthy relationship with food. He advocates the “any food will do” approach and emphasizes the importance of “facts over fear.”
“A balanced nutritional approach includes consuming your favorite treats in moderation."
By removing the labeling of foods as inherently “good” or “bad,” Gnau encourages people to focus on nutrition rather than a restrictive diet.
Facts about keto diets and other trendy diets
Gnau, while acknowledging the health benefits of the keto diet for conditions such as seizures, warns against its widespread adoption as a diet.
“I don’t typically advocate the keto diet for weight loss or general health,” Gnau said. “This is not sustainable and may not promote overall wellbeing."
He notes that when evaluating popular diets like the keto diet, it's important to focus on long-term sustainability and gut health.
Moderation and Intuitive Eating
Gnau focuses on the value of moderation and intuitive eating to promote overall well-being. He highlights the harmful effects of restrictive diets, noting that they lead to increased appetite and an unhealthy relationship with food.
Listen to your body’s hunger and satiety signals. To maintain a healthy relationship with food, eat when you're hungry and stop when you're satisfied, says Gnau.By encouraging people to listen to their bodies, Gnau promotes a balanced approach to nutrition that prioritizes physical and mental health.
Promote intestinal health and a frugal diet
Gnau supports intestinal health through the choice of food. Our intestines help break down the food we eat and absorb nutrients to support the body's functions.
According to Gnau, fiber-rich foods such as beans, lentils and whole grains promote gut health, but are often missing from the average person's diet.
“Replacing some meats with beans and lentils is a great way to support gut health while staying within budget.These products are not only economical, but also rich in fiber,” says Gnau.
Her practical tips for shopping frugally include:
- Shopping in cheap stores like ALDI.
- Contains plant-based proteins such as tofu, beans and chickpeas.
- Let's discover versatile ingredients such as lentils, mushrooms and cabbage.
Help with meal preparation
Gnau supports meal prep as a practical strategy for maintaining a balanced diet despite a busy schedule. She suggests forming meal prep groups to ensure consistency and accountability.Starting small is key. For example, try making a few dinners a week. Based on your schedule, determine which meal is most convenient to prepare.
It can be difficult to bring variety into the kitchen. To make healthy eating more interesting, try swapping a prepared and/or cooked meal with someone else around you.Gnau says he is part of a group that meets once a week to share prepared meals. One way to find interested residents is to use social media platforms such as Facebook.
“Meal prep can help you make nutritious, practical choices throughout the week and support a balanced approach to nutrition,” Gnau said. “It can also be a great way to connect with friends!”