MANSFIELD – There’s never a bad time to build a healthy new habit, but the start of a new year may offer an extra boost of motivation.
Google Trends, which analyzes Internet search data, found online searches for “healthy” tend to surge each January, followed by a steep plummet until the new year.
We asked Jill Fulk, senior clinical dietitian at OhioHealth Mansfield Hospital, for some tips on how to make informed, sustainable steps towards healthier eating.
Fulk shared insights on the different kinds of nutrients the body needs, tips for goal setting, how to find reliable health info and free and low cost nutritional resources.
Here’s what she had to say. Answers have been lightly edited for clarity.
Sticking to healthy eating habits
Richland Source: In your opinion, what are some of the best New Year’s resolutions people can make for their health in terms of diet and nutrition?
Jill Fulk: New Year’s resolutions can be a positive experience if planned appropriately. It’s a way to set a goal of something to work towards that can lead to healthier behaviors. Consider using the SMART goal method to plan a resolution. This is a way to guide appropriate goal achievement. Goals that are specific, measurable, achievable, relevant and time-based often lead to more success and are likely to last longer than a few weeks. With that being said, focus on one goal at a time that is behavior-focused and can be followed long term.
For example, rather than setting a general goal to lose weight, focus on one behavior that can promote weight loss, but can also lead to other benefits long term. That may include eating vegetables at least twice a day, or reducing sugar-sweetened drinks, as these are two behaviors that can help decrease extra calories being consumed. Being as specific as possible creates a plan that is more likely to be executed. Identify how vegetables will be included, such as planning a grocery list, purchasing them, and prepping them ahead. Keeping frozen vegetables on hand can help with this too.
If the goal is to reduce sugar-sweetened beverages, try tracking the amount of money being saved by not purchasing them. This can be a motivator that will keep the goal relevant as it is leading to more than just one benefit. A journal or tracking app can also help to see how many calories are being saved from not drinking the sugar-sweetened drinks as well.
There are so many options for setting nutrition goals. Some other priority areas include increasing fiber and nutrient intake by eating more plant-based food choices, such as vegetables, fruits, whole grains, legumes, nuts, seeds, etc. Regardless, one way to success is to only focus on one behavior at a time and plan it in a way that is realistic.
Vitamins, probiotics and healthy fats: what you need to know
Richland Source: Can you talk about the role vitamins and probiotics play in our overall health?
Jill Fulk: Vitamins are essential for health. Since the body cannot make them, it is important for them to be obtained from food. There are many vitamins, so it is important to eat a variety of foods to get them. Obtaining vitamins from food is especially important because of the other health benefits they provide. When we eat nutrient-dense foods, it’s an opportunity to obtain things like minerals, fiber, and phytochemicals that also contribute to health.
Probiotics can also be beneficial, but there are many different types and more research is needed to clearly understand them all. In general, they are living microorganisms that are most notably beneficial for digestion and immune function. Primary food sources include yogurt, kefir, tempeh and sauerkraut.
When talking about probiotics, it’s important to mention prebiotics. Prebiotics work in harmony with probiotics in the digestive system. Think of prebiotics as food for the probiotics to thrive. Prebiotic food sources include barley, oats, rice, legumes, asparagus, garlic, onions, apples, apricots, carrots, green beans, peaches, raspberries, tomatoes and potatoes. They are like fuel for the probiotics.
One way to success is to only focus on one behavior at a time and plan it in a way that is realistic.
Jill Fulk, senior clinical dietician for Ohiohealth Mansfield Hospital
Richland Source: Can you explain the difference between good and bad fats?
Jill Fulk: It’s important to avoid categorizing foods as being “good” or “bad.” Specifically for types of fats in food, it’s helpful to highlight healthier fats that are unsaturated. Consuming these in place of saturated and trans fat can have health benefits. According to the American Heart Association, a healthy eating pattern higher in monounsaturated and polyunsaturated fats can lower LDL cholesterol and triglyceride levels, while an eating pattern high in saturated fats and trans fats raises LDL cholesterol levels in the blood, increasing the risk of cardiovascular disease.
Unsaturated fats originate from plant sources and fish. These foods contain monounsaturated and polyunsaturated fats, including omega-3 fatty acids. Examples of foods that contain unsaturated fats include nuts and nut butters, seeds, avocados and plant oils such as canola and olive oil. Omega-3 fatty acids have been associated with lower triglyceride levels and blood pressure, reduced inflammation, and a stronger immune system. This reduces the risk for heart disease and cognitive decline, according to the American Heart Association. It is recommended to eat fish twice a week to increase omega-3 fatty acid intake. Other foods that contain omega-3 fatty acids include walnuts, flaxseed, and oils such as canola and soybean oils.
Food for energy
Richland Source: What are some foods and/or supplements that people can take to boost their energy levels?
Jill Fulk: Energy is obtained from macronutrients in our foods. These include carbohydrate, protein and fat. Consuming a balanced eating pattern that includes meals and snacks at consistent intervals through the day provides consistent energy throughout the day. It’s important to have a balance of macronutrients at meals. One tool that can be very helpful is to follow MyPlate or another variation often referred to generally as the plate method, such as the Diabetes Plate. Both methods encourage a balance of macronutrients and fiber to provide energy, fullness and balanced blood sugar levels, while encouraging a variety of foods and portion control. If someone is easily overwhelmed with counting, measuring, weighing foods, etc., following the plate visuals can reduce stress that may come with meal planning.
Fact versus fiction: deciphering wellness trends
Richland Source: We’re hearing a lot about Ozempic these days. How do you think the advent of that and other weight loss drugs will impact health and wellness?
Jill Fulk: To clarify, Ozempic is the brand-name of the medication semaglutide used to treat Type 2 diabetes. The medication contains hormones that are naturally-occurring in the body, but may become deficient with excess body weight. One of these hormones, GLP-1, is an appetite-regulating hormone that can lead to early feelings of fullness with food intake. It can affect areas in the brain that are responsible for appetite control and food reward. GLP-1 medications have been around for quite some time (first one was approved 20 years ago); however, the weight loss benefits are more recently being shown.
As with any medication, there are contraindications and side effects, and when considering these medications, it is very important to discuss these with your healthcare provider and follow up routinely. When used appropriately, in general, they have shown to have some positive health effects. Semaglutide is FDA-approved to reduce risk of major cardiovascular events, reduce excess body weight, and to improve blood sugar in adults with Type 2 diabetes. Another medication, Tirzepetide, is FDA-approved to reduce excess body weight and maintain weight loss in adults who are overweight or obese with another weight-related co-morbid condition. It is also used to improve blood sugar in adults with Type 2 diabetes and to treat moderate-to-severe obstructive sleep apnea in adults with obesity.
Consider them another tool that can help support weight management for some people. They are to be used in combination with a reduced calorie eating plan and increased physical activity. There are nutrition implications that people need to be informed of while taking these medications. It’s important to eat slowly and be mindful of fullness. A balanced eating pattern rich in nutrient-dense, fiber-containing foods and adequate water is recommended to promote healthy digestion and to reduce or prevent muscle loss.
Richland Source: I’ve seen an online trend saying that weight loss is 20 percent exercise and 80 percent diet. Is that true?
Jill Fulk: There is not one specific percent of exercise and eating that is effective for all people for weight management. These two behaviors are individualized and vary from person-to-person. An effective weight loss strategy for those overweight or obese is losing 5-7% of initial weight over 6 months by incorporating at least 150 minutes of moderate activity per week and adopting a healthy eating pattern.
Richland Source: Calorie deficits are also trending on TikTok. Can you explain what a calorie deficit is and if it’s a healthy strategy for weight loss?
Jill Fulk: In general, a calorie deficit is burning more calories than consumed. There are lots of variables that impact the rate at which an individual burns calories — their resting metabolic rate (which varies based on height, weight, age and gender), the thermic effect of food (the amount of energy it takes for your body to digest, absorb and metabolize food), and physical activity for energy expenditure, along with a reduction in calorie intake.
Calorie deficits are a healthy strategy for weight loss; however, it is sometimes easier said than done. Obesity is complex and other factors such as hormone imbalances and lost lean muscle mass can create challenges. Losing lean muscle mass can cause a reduction in metabolic rate, so preserving lean muscle with physical activities and adequate calories is important. Cutting calorie intake too low during a calorie deficit is not recommended. Sleep and stress can cause changes in hormones that affect hunger, so it’s important to prioritize sleep and stress management techniques in addition to physical activity and healthy eating.
Richland Source: Speaking of wellness trends, are there any you’d like to see us leave in 2024?
Jill Fulk: Some strides have been made, but getting away from the “diet” culture can be beneficial. “Diets” and eating trends often label foods as good or bad, or can or can’t have. Avoid messages that encourage people to eliminate whole food groups or follow a very restrictive eating pattern. (Some people do need to avoid certain foods due to health reasons, such as allergies or intolerances.)
The overall message is to prioritize healthy food choices most often and look at food with a positive perspective. The diet culture way of thinking can lead to negative associations and feelings towards food. It is how you balance food that matters.
Richland Source: There are a lot of wellness influencers out there. What advice do you have for folks as they are deciding which advice to follow?
Jill Fulk: Consider the source. Nutrition is a very complex topic and advice should come from someone who is an expert in nutrition. Look for evidenced-based advice provided by registered dietitians. Registered dietitians have been trained to look at the science and translate it into appropriate messages for people. They help to pinpoint a lot of misinformation that is out there and steer people in the right direction.
Free and low cost nutrition resources
Richland Source: Is there anything else you’d like readers to know about wellness and nutrition? Are there any free community resources people can take advantage of?
Jill Fulk: OhioHealth offers free grocery store tours with a registered dietitian from March through October at our local grocery stores. A referral to a registered dietitian for individualized advice and meal planning at OhioHealth may be covered under insurance, as well as OhioHealth’s comprehensive Diabetes Self-Management Education and Support Program.
There is a low-cost Diabetes Prevention Program that is an excellent wellness program and a free “Healthy Habits for a Healthy You” virtual program, both led by registered dietitians, nurse educators and other lifestyle coaches at OhioHealth. Call (419) 520-2550 for information. There are also wellness programs at the OhioHealth Ontario Health and Fitness Center. Call (419) 526-8900 for more information.
