February 9, 2011Read: Psalm 119:107

"Revive me O Lord, according to your word." --Psalm 119:107

This morning, I woke up anxious. With barely one eye open, I stumbled across the room to check my phone. If you're like me, you look for that red light that screams, "You have a message!" But in my case, nothing. I grabbed my coffee and made my way to my favorite morning spot, but not before checking that measly phone...again. Alas, no red light. But as I sat there for a moment, I looked and realized that I had set my phone down right next to my bible. From across the room, I grinned, because I could feel the Holy Spirit say, "You do have a message..."

Rather than look for the red light, I should have been looking for the red letters.



By Dana Angelo White, MS, RD, ATC

As a registered dietitian, I share many of the same tips with clients over and over again. For instance, I always tell my clients to give up saying they don’t have enough time to eat better and exercise, and remind them:  Health should be a priority!

We asked nutrition experts from across the country to share their most valuable tips. Here are their top nutritional landmines to avoid when it comes to eating for better health.

Don’t Stock Your Pantry With Junk Even if it’s not for you (yeah, right!), leaving junk food at arm’s length is just asking for trouble. Mitzi Dulan, RD, CSSD says “never put junk food on your kitchen countertop.” There’s a time and place for cakes, cookies or whatever junk food you love, but it shouldn’t be an everyday thing. How about a bowl of fresh fruit on the counter instead?

Don’t Ignore Hunger Cues Chef and dietitian Katie Cavuto-Boyle says don’t “clear your plate just because.” Read her recent post all about mindful eating.

Don’t Guzzle Your Calories Healthy Eats’ “Veggie Table” dietitian Janel Ovrut reminds her clients to bypass gulping endless calories.  “Even seemingly healthy enhanced waters and beverages are usually loaded with sugar. Get nutrients from food, and hydration from water,” she says.  Not a fan of water? We’ve got ways to flavor it up that won't compromise your waistline.

Don’t Buy Into the Latest Diet Craze Food writer Jessica Cox, RD, reminds her clients to “avoid defined meal plans and ‘diets.’ It’s hard to stick to a boring meal plan for more than a few days. Instead, resolve to make a few healthier choices each day within your normal routine.” Alma Kay Nocchim, RD, CD, LD backed this up by also warning against “diets” altogether. “Changes must be considered a positive change in lifestyle to work!” 
Melissa Buczek, MS, RD, CDN says “don’t follow the latest ‘fads.’ Instead, seek out reliable, health information from professional source. Don’t think of your daily food intake as a ‘diet;’ make every meal and snack a pleasurable experience, a healthy part of your day-to-day life.”

Don’t Believe Everything You Hear Along the same lines as those diet crazes is our nutrition expert Toby Amidor’s number one no-no. “Don’t believe everything you see on TV or read.” she says. “There is lots of nutrition and diet information swirling around out there. Before you go and buy the newest buzz food, gather the facts by looking for information published by registered dietitians. To find a registered dietitian near you, check out”

Don’t Throw In The Towel Any nutrition professional will tell you that mistakes are part of the learning process. Registered dietitian and author of "The Thin Diary," Cindy Guirino warns against giving in if you slip up. “Don’t collapse when you spot too many lapses,” she says. “Correct the behavior that is causing it.” For instance, if you are prone to hitting the drive-thru because you're pressed for time, you may want to consider prepping healthy, easy-to-eat meals ahead of time that you can have anywhere.

Don’t Skip Meals Dietitian and life coach, Linda Eck Mills discusses a topic that RDs bring up on a daily basis. “Stop skipping meals, especially breakfast! If you don’t like traditional breakfast foods, eat foods you do like.” she says. “You will actually slow your metabolism by skipping meals.”

Don’t Weigh-In Daily It’s super-easy to get hung up on that number on the scale. What most people don’t realize is that daily weights are not always an accurate measure of your success. Don’t “weigh yourself every day” says Heather S. Zeitz, RD, Vice President of Health Content at Alere. “If you are going to monitor weight, pick one time a week where you weigh yourself first thing in the morning, before you eat or drink,” she says. “Fluid fluctuations throughout the day and week will be discouraging and won’t help build confidence in your efforts to manage your weight.”

TELL US: What are some of your major nutritional hurdles? Discuss in the comments section below.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.