Want to Eat Healthy but Don’t Know Where to Start?
In this article
Are supplements good or bad?
Supplements can play a role in preventing nutrient deficiencies, but they’re not a replacement for real food.
According to Laura Jobe, a registered dietitian with Cone Health Nutrition & Diabetes Education Services at Greensboro, supplements only contain what science thinks we need—not the thousands of naturally occurring compounds found in whole foods.
Those compounds work together to support gut health, reduce inflammation, and protect against disease. The gold standard is still prioritizing nutrients from whole foods like:
- Fruits
- Vegetables
- Beans
- Whole grains
Supplements may be helpful in certain cases, such as if you are diagnosed with deficiencies or specific medical needs. Overall, remember: food first, supplements second.
Should I be "Fibermaxxing"?
To bring awareness to a low-fiber epidemic, the TikTok-driven health trend "Fibermaxxing" was created to focus on maximizing daily dietary fiber intake. Laura confirms that fiber is one of the most under-consumed nutrients—but one of the most powerful. It plays a huge role in:
- Stabilizing blood sugar
- Supporting gut health
- Aiding digestion
- Lowering the risk of chronic disease
Most people fall short of daily fiber recommendations:
- Men: about 35 grams per day
- Women: at least 25 grams per day
Fiber naturally comes from plant foods like:
- Beans
- Lentils
- Whole grains
- Vegetables
- Fruits
- Nuts
- Seeds
If you’re focusing on fiber-rich foods throughout the day, you’re likely helping your blood sugar, heart, and digestive system all at once.
How would a dietitian read a food label?
Food packaging can be overwhelming, but Laura advises on where to look first:
- Ingredients list: Fewer ingredients is generally better. Watch where sugar appears on the list—closer to the top means more sugar.
- Ultra‑processed ingredients: Avoid foods with emulsifiers or additives you wouldn’t recognize in your own kitchen.
- Fat quantity: Aim for products where saturated fat makes up less than one-third of total fat.
- Sodium: Compare similar products and choose lower-sodium options when possible.
Buzzwords like “high-protein” or “farm fresh” can be misleading. Instead of marketing claims, the nutrition facts and ingredient list tell the real story.
What foods should I add to my diet?
Rather than focusing on restriction, Laura emphasizes addition—especially of whole, plant-based foods. Aim to increase:
- Vegetables (especially a variety of colors)
- Fruits
- Beans and legumes
- Whole grains
- Nuts and seeds
Ultra‑processed foods—those with ingredients you wouldn’t cook with at home, like chips or cheese puffs—should make up a smaller portion of your overall intake.
What should I eat to prevent cancer or heart disease?
Color is your friend. Highly colorful plant foods contain phytonutrients that help protect cells and reduce disease risk. Think:
- Berries
- Dark leafy greens
- Purple cabbage
- Orange and red vegetables
For heart health, reducing saturated fat is key. Choosing lean meats, trimming visible fat, removing chicken skin, and opting for lower-fat dairy can help lower heart disease risk. A plate filled mostly with plants supports both heart and long-term health.
How do I keep my blood sugar balanced?
Two nutrients matter most: fiber and protein.
Fiber slows digestion and prevents blood sugar spikes, while protein helps you feel full and stabilizes energy levels. Including protein at every meal—whether from beans, tofu, lean meats, or nuts—can make a big difference.
Drinks matter too. Sugary beverages contribute to blood sugar instability, especially as insulin resistance naturally increases with age. Choosing water or unsweetened drinks is a simple but powerful habit.
How much protein do I really need?
Protein needs vary based on body size, age, activity level, and health conditions. As a general guideline, a 150‑pound adult needs about 70 grams of protein per day at minimum. Athletes may need more, while people with kidney issues may need to be cautious about excess protein.
The good news? Protein doesn’t have to come from powders or bars. Whole foods like beans, whole grains, nuts, seeds, tofu, vegetables, and lean meats all contribute.
What is the 80/20 Rule?
Healthy eating doesn’t mean perfection. The 80/20 rule suggests that about 80% of your diet should come from whole, minimally processed foods, leaving room for enjoyment the other 20%.
That slice of cake or favorite treat can still fit. Consistency—not restriction—is what matters most. Ideally, even less than 20% of your diet comes from ultra‑processed foods, with vegetables and fiber-rich plants taking center stage.
How would a dietitian meal prep?
Meal planning makes healthy eating easier and more sustainable. Laura suggests:
- Cooking one large batch of soup per week and freezing portions
- Using freezer-safe silicone molds to create single servings
- Planning 2–3 meals ahead instead of the entire week
- Prepping easy breakfasts like overnight oats (which can be warmed) and adding fruit and nuts for balance
The goal is accessibility—making nutritious meals the easiest option when life gets busy.
Watch the full WFMY 2 Your Well-Being conversation with Laura Jobe, a registered dietitian with Cone Health Nutrition & Diabetes Education Services at Greensboro below.
