The Key to a Healthy Diet: Consistent Nourishment

If you are planning to increase your exercise — whether you are a runner in training, a weekend athlete who plays pickle ball, or have joined a gym — you’ll want to keep in mind the vital role diet plays when it comes to your health and performance.

Outpatient Dietician Debra Warren, RD, shares her insights about finding healthy ways to nourish your body.

Undernourishment

The number one issue I discuss when I work with patients and athletes of all kinds is undernourishment. For example, someone may add a workout and at the same time skip meals or cut out entire food groups from their diet. What they don’t realize is that doing these things makes it tough for their bodies to perform and have enough energy for muscle repair.

The solution to undernourishment is learning about and practicing consistent fueling and hydrating. Additionally, in most cases you can’t tell if someone is undernourished based on body size alone.

Consistent Fueling

Sometimes athletes push themselves very hard; they have a “no pain, no gain,” attitude. They think they should be in excessive pain after a workout. While soreness may be present, it’s important not to push yourself too hard that you are at risk of an injury, and consistent fueling can help relieve some discomforts associated with exercise.

The key is to eat a variety of foods from the main food groups consistently throughout the day, not just once a day. It doesn’t have to be the same time each day, but it needs to include proteins, carbohydrates, and fats. Examples follow:

• Proteins: eggs, nuts, peanut butter, beans and lentils, meat and seafood, dairy products, soy
• Carbohydrates: starchy vegetables (peas, corn, potatoes), fruits, grains, yogurt
• Fats: avocados, oils, in a variety of protein foods

People in training often think they can never have a piece of cake or a scoop of ice cream. I encourage people to do what works best for them and is sustainable. Fueling is not about the “nevers;” it’s about consistency of eating the variety of foods your body needs.

Intermittent Fasting

This practice essentially creates famine in your body. When I work with people who are fasting intermittently, we look at their quality of life. We discuss their energy and stamina, bowel movements, hunger, and mood. Intermittent fasting is a tool that can work for some people, but the body doesn’t typically perform well long term when fueling is inconsistent.

Consistent Hydration

Recommended ways to hydrate include drinking water, flavored water, beverages with low or no added sugar, and decaffeinated beverages.

It’s important to keep in mind the signs of dehydration, such as headaches, feeling lethargic, dry mouth, and dark urine.

Did you know there are foods that can help to keep you hydrated? These include yogurts, milk, soups, fruits, and vegetables.

Timing

Timing matters when it comes to eating and then exercising. Eating or drinking too close to a workout could cause nausea, cramping, and bloating. Each person is an individual, but in general, if you plan to eat a half hour to an hour before exercising, eat something light, such as a yogurt, a protein drink, or toast — something more easily digested. When eating a larger meal, wait an hour and a half to three hours before exercising.

Specialized Diets: Vegan, Vegetarian, Keto

One of the favorite parts of my job is working with people one-on-one and considering their individual needs. Dieticians take your preferences into account and work with you with added intention to fill the gaps and help ensure you’re well nourished. The details of your nourishment can be fine-tuned by consulting a dietician, especially if you prefer a specialized diet or have food allergies.

Visiting an Outpatient Dietician

Dieticians can be an important member of a person’s health care team because we provide medical nutrition therapy. We can help create a reasonable and personalized diet approach based on your preferences, tolerance for certain foods, and schedule.

I work with patients whose goals are related to physical activity, eating disorders, tube feedings, allergies, or chronic disease.

I also consult with athletes of all ages. We set up goals and next steps that are realistic. We talk about hunger cues and consider an individual’s medications.

To visit an outpatient dietician, you will need a referral from a primary care physician or a specialist. We offer in-person and virtual visits five days a week. Check with your health insurance for coverage. The number of visits will vary with each person.

To schedule an appointment with a Trinity Health dietician, contact your primary care provider.