Healthy Eating for a Healthy Life
You’ve taken that first big step: you’ve decided to see a dietitian.
The next step is to figure out how you can make the most out of your visit. Getting the results you want can be all about asking the right questions when you arrive for that first appointment.
Your first appointment — the initial consultation — is where your dietitian will collect the background information they need to assess your dietary needs. Without this step, they would not be able to accurately design a plan to help you meet your health goals.
After the initial appointment, your dietitian will likely want to book a number of shorter follow-ups to check in on your progress and make adjustments over the following months.
What is a Registered Dietitian?
A registered dietitian is a provincially-regulated healthcare professional, and is able to accurately assess, diagnose and treat nutrition-related issues. Unlike the title “nutritionist”, “registered dietitian'' is a legally protected title, and practitioners are held accountable by the College of Dietitians of Ontario. Other titles such as registered holistic nutritionist or certified nutritional practitioner are not regulated, and therefore are not held to the same rigorous standards.
You may not realise that a dietitian’s area of expertise extends far beyond weight loss. They can help if you’re looking to manage a health issue, gain weight, or get an expert’s point of view on finding — and sticking with — the ideal diet for you. Your dietitian will help clarify the scientific elements of nutrition in a way anyone can easily understand, so you can achieve your goals.
Once you’re ready to book a visit, you can also begin thinking about what to ask your dietitian. Together, you will develop a personalised plan to reach your goals that works with your activities, lifestyle and body type. While thinking about what you’d like to accomplish with your dietitian, consider whether your goals include:
- Weight loss
- Weight gain
- Maintaining a healthy diet
- Prenatal and pediatric nutrition
- Managing chronic health issues
- Managing vitamin and mineral deficiencies
- Staying healthy on diets like keto, vegetarian, vegan, pescetarian, etc.
Questions to Ask Your Dietitian
1. What is a healthy weight range for me?
There is often a significant difference between what you want to weigh and what you should weigh. It depends on your height, body type, and pre-existing conditions like eating disorders, diabetes or pregnancy. You could be shooting for a number that’s too small, which could result in malnutrition. Or, your desired weight could still put you in the overweight range. You should also ask how quickly you should be losing or gaining weight, because extreme fluctuations come with potentially severe health risks. A healthy goal is usually gaining or losing between one and two pounds per week.
2. How much should I be eating?
When it comes to common foods, there are quite a few factors that affect how much you should have. Portion sizes and calorie counts are not universal. Differences in age, gender and activity level all have an impact on how much an individual should eat.
3. What am I missing from my diet and where can I get it from?
Specific diets and health conditions require substitutions for common foods like meat, dairy, or pasta and other high-gluten foods. Common symptoms like dizziness or an upset stomach often point to bigger problems, like low iron or high cholesterol, that can be aided by changing your diet.
Alternatives can be tricky to find, but your registered dietitian can point you in the right direction and assist in creating a meal plan that works for you. They’ll even have recommendations based on quality, price and your preferences.
4. What is the one best piece of nutritional advice you can give?
Often, this is a bit of a catch 22. Put simply, there is no universal cure-all way to improve your nutrition. That said, it’s still important to ask, because your dietitian may have recommendations for you based on your medical and dietary history or based on their knowledge of your eating habits. They may also recommend immune-boosting foods — such as yogurt, citrus fruits, and almonds — or foods that provide other essential vitamins and health benefits.
5. Do I have allergies or sensitivities?
Ask about any symptoms you are regularly feeling. Chances are you may already know or suspect your food allergies and sensitivities. However, that’s not always the case. Food allergies can develop later in life.
There is also a chance that you are experiencing symptoms you didn’t know were the result of a food sensitivity. For example, many cases of celiac disease and lactose intolerance go undiagnosed, because many people attribute the symptoms to other things. It’s important to discuss this with your dietitian during your initial consultation, so they can provide you with the most accurate advice.
6. Can you help me with a meal plan that works for my body and goals?
Many dietitians include meal planning in their services. They can help you develop a safe and realistic meal plan that fits your schedule and lifestyle, and most importantly, they can give you the tools to stick with it.
A well-developed meal plan is probably the best way to put your dietitian’s advice into practice, and is also a great exercise to help your dietitian get more familiar with your lifestyle and eating habits. Remember to always check with your doctor and pharmacist about how any medications you’re taking interact with food, and ensure you relay that information to your dietitian at this stage.
7. What are good sources of protein?
Meat, fish and eggs are excellent sources of protein, but depending on your dietary restrictions, it can be difficult to find substitutes. Before you begin dieting, it’s important to discuss suitable alternatives with your dietitian to ensure your body is getting the protein it needs. Lentils, beans, nuts and soy-based meat substitutes like tofu are all good alternatives. Your dietitian may even be able to recommend a tried and true recipe or tell you where to go for the highest quality ingredients.
8. Are my genetics important in factoring in my weight/diet goals?
Many problems such as diabetes, celiac disease, heart disease and even hyperemesis (extreme morning sickness during pregnancy) are hereditary conditions. This means it’s crucial to discuss family history with your dietitian. This gives them a chance to introduce preventative foods, such as foods that are low in cholesterol or trans fats. These predispositions could also be influencing your symptoms, so discussing your family medical history could provide some much-needed clarity.
9. Can you help me find alternatives to junk foods?
Whether you’re looking to drop a few pounds or simply eat more cleanly, it’s almost never a bad idea to keep an eye on your junk food intake. In some cases, your dietitian may recommend that you stop eating junk food altogether. This usually happens out of necessity due to a medical condition, such as diabetes. Not to worry — your dietitian will be able to recommend alternatives to keep the cravings at bay.
10. Are there any foods you recommend that I stop eating completely?
The answer to this question will most likely be “no.” Dietitians rarely recommend that you stop eating certain foods altogether. Instead, most recommend eating in moderation. Notable exceptions to consider, however, are dietary restrictions resulting from medical conditions like celiac disease or an allergy.
Ready to Get Started? We’re Here to Help
Whether you’ve just booked your consultation or you’ve been regularly visiting a dietitian, it’s never too late to start asking the right questions. Remember to ask questions that apply specifically to you and try not to over-generalize.
Everyone’s nutritional journey is different, and a dietitian’s job is to help you figure out what that means for you and your goals — to empower you to embrace food, to understand it, and to enjoy it. Book a consultation with our registered dietitians today!