“If you could recommend just one habit that someone should start doing to eat, and live, healthier, what would that habit be?”

This is the question I posed to a group of my colleagues – registered dietitians and nutritionists – in the trenches coaching and counseling people in the science, and art, of eating better. So many experts responded with great tips, that I sorted the feedback into categories. In addition to the tips below, you can find additional tips in Change a Habit, Change Your Life, Part 1.

Adjust your portion sizes so you’re satisfied, not stuffed

• “To shrink your waist, shrink your plate! You’ll trick your brain into feeling more satisfied by the generous-looking portions. And if you go back for seconds, your overall portion may still offer fewer calories than if you had served your meal on an oversized platter.” – Jessica Corwin, RD, MPH

• Use smaller plates, bowls, silverware and glasses. Studies show you’ll eat less and you can clean your plate without the guilt. — Multiple experts

• “Gradually get used to being a little hungry between meals. Don’t deprive but eat 10 to 20% less (this may be two less bites at a meal, a half portion less of a side dish or one less piece of bread).” – Roseanne Rust, MS, RD, LDN

• “Eat with your stomach and not your wallet. Just because you paid for something — it doesn’t mean you have to finish it (or you’ll ‘pay for it’ in other ways!)” — Bonnie Taub Dix, MA, RD, CDN

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“If you could recommend just one habit that someone should start doing to eat, and live, healthier, what would that habit be?”

That’s the question I posed to a group of my colleagues – registered dietitians and nutritionists – in the trenches coaching and counseling people in the science, and art, of eating better. Rather than focusing on huge overhauls that may not be sustainable (i.e. no carbs, no gluten, no dairy, no alcohol, etc.), I wanted to look for keystone eating habit changes that could have a butterfly effect through the rest of your daily routine and get you the health and fitness results you want.

I was amazed — within 24 hours I had over 60 responses. As I began sorting through the feedback, I realized that many of the recommendations fell into a seven broader categories, which I’ll be summarizing and presenting in two posts.

Buckle up, here are the first four:

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I’ve been approached with this question more times that I can remember. If you’re looking for a quick-fix weight-loss solution, this isn’t it.

Q: Does drinking lemon just help with or speed up weight loss?

A: If you’re looking to lose weight or speed up your efforts, it’s all about eating right and regular physical activity. Sipping on lemon juice or adding lemon juice to warm water isn’t the magic solution.

There are many myths surrounding lemon juice that just don’t have the scientific evidence to back them up. I’ve heard that lemon juice improves digestion and regulates sugar absorption — both don’t have enough scientific evidence to make strong claims. One of my favorite myths is squeezing lemon juice on chicken in order to melt the fat away– unfortunately, that’s an unfounded claim. Acidic ingredients like lemon juice, however, are used in marinades to help tenderize meat and poultry by breaking down collagen, a fibrous compound that aids in the formation of connective tissue.

A second myth that’s often discussed around the water cooler is that when lemon juice is mixed with cold or lukewarm water it’ll dissolve fat in your body. Again, this doesn’t happen metabolically, though drinking more water (cold or lukewarm) will help you stay hydrated.

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RD and recipe developer Jackie Newgent has done it again. Read more about her new book (of 1,000, yes 1,000 low-calorie recipes!), get her kitchen secrets and find out her inspiration for creating deliciously healthy recipes.

HE: We love your new book, 1,000 Low-Calorie Recipes! What was your inspiration for creating all of the recipes?
Jackie Newgent: I take inspiration from just about everything. I enjoy reinventing foods that everyone knows and loves to fit with today’s trends. Dining out a lot, I’m often inspired by what accomplished chefs are whipping up. I’m lucky enough to travel, which enables me to bring other local and global influences into my recipes. And growing up with a Lebanese mother (who I was cooking with from the age of 3!), I always find a way to bring Middle Eastern and regional Mediterranean flavors into many of my recipes.

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As a registered dietitian, my philosophy is to embrace holidays like Halloween without going overboard. This means allowing my children to go trick-or-treating and indulge in SOME treats. I’m not the only nutrition expert with this philosophy—I spoke to top experts around the country who weighed in on their favorite Halloween treats.

Ding Dong at the Dietitian’s House
Nutrition consultant Alexandra Oppenheimer, MS, RD claims “It’s not all apples and raisins at my house; I do give out candy but purchase ones that have some redeeming qualities. When picking out my Halloween offerings, I choose chocolates with nuts like peanuts or almonds and skip the sugary caramel. I choose chocolates (and lean towards the darker varieties) because of the potential heart-health benefits and antioxidants. In addition, they also provide fiber, protein and calcium. For these reasons, I prefer passing out chocolates versus candies made completely out of sugar with little to no other nutrients. Although plain chocolates and those with nuts do contribute nutrients, it’s important to remember they are still a treat and should be eaten in moderation.”

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Dietitians are always trying to dispel the obscene amount of nutrition myths floating out in the world. We asked nutrition experts around the country about their favorite (or rather, least favorite!) nutrition myths and how they set the record straight.

MYTH #1: Organic foods are more nutritious
BUSTED:  Bonnie Tandy Leblang, MS, RD clears this issue up by saying:

“In terms of vitamins and minerals, organic foods are generally no more nutritious than conventionally grown foods.  Organic refers to the way the food is grown, handled and processed — that is without the use of pesticides, fertilizers, antibiotics, hormones or, in the case of milk and meat, steroids.”

Shopping for Organic Produce? Use the Dirty Dozen and Clean Fifteen

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Leah Brickley is a recipe developer in the Food Network Kitchens and is also a dietetic technician (DTR), working toward her master’s degree in nutrition. Leah works on developing recipes for Food Network Magazine, Food Network Magazine Cookbooks, Food Network Apps and foodnetwork.com. We caught up to find out about her schooling, her secrets for healthy home cooking and how she maintains a healthy diet while working in one of the busiest test kitchens in the world.

Can you tell us more about what you do as a recipe developer-nutritionist at Food Network?

Sure! I have a combined degree in culinary arts and nutrition and I’m a DTR (dietetic technician registered). I’m also getting my master’s degree in nutrition. So, I get to develop a broad range of recipes from barbecued brisket to apple pie but with a special interest in healthy recipes. I’m here as an internal resource for my coworkers who have nutrition-related questions and I keep up on current health news and trends.

Do you sample every recipe made in the Food Network Kitchens? Is it difficult to eat healthy when you’re around food all day long?

I eat almost everything! We have two set times for tastings and everyone who participates has to taste and give feedback. Eating healthy isn’t as difficult as it sounds, even with that volume of food. We develop recipes using real and fresh ingredients. When I first started I did need to learn moderation because I often overate. Now it’s a few bites of everything and lots of water (and a jog or kickboxing after work)!

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Do you need help keeping your new year's resolution?

If your New Year’s resolution is to lose weight, it’s time to prepare yourself. Once times get tough, the excuses start coming. We asked top nutrition experts from around the country some of the most popular or outlandish excuses they’ve heard over the years. Do any of them sound familiar?

Excuse #1: “I end up eating my kid’s sweet snacks.”
D. Milton Stokes, MPH RD CDN, a Connecticut-based dietitian in private practice says “This is truly outlandish because the child doesn’t have to have those snacks (not that the snacks are forbidden, but unhealthy snacks aren’t manditory), but the parent seems to be using the child as a vehicle for dietary sabotage.”

Solution: Be mindful of the snacks coming into your home. Choose sweet snacks sparingly or for special occasions.

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Should you announce your diet plans, or keep them a secret?

One of the most popular New Year’s resolutions is to lose weight. But once you begin your diet plan, should you announce it to everyone or keep your lips sealed?

Q: What’s the best way to ensure weight loss success, tell your friends and loved ones or keep it secret?

A: There’s no right or wrong way to do it. At the end of the day, to get rid of that gut, you’ve got to go with your gut!

Research supports that a lack of motivation and accountability are common barriers to dropping those pounds. That’s why weight loss programs like Weight Watchers consider meetings and weigh-ins keys to success. On the other hand, some experts argue that you’re better off keeping things quiet.

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We’re always reminding you that a healthy lifestyle doesn’t have to break the bank. How about some expert tips to back that up? We polled nutrition experts across the country for their best tips for eating smart and exercising on a budget.

Brown Bag It
Our September Brown Bag Challenge was a huge success. If you missed it, it’s never too late to start bringing your lunch to work or school. Annette Schottenfeld, MBA, RD, CDN, President of Nett Nutrition, Inc. says:

“Packing your own lunch not only saves money, but also guarantees much needed nutrition to get you through the day. Select lean meats and veggies on whole grain bread with a side of seasonal fruit for a delicious and satisfying lunch. Additional savings can also be had by making your own single-serve snack bags.”

Packing up single servings goes for dinner leftovers too. Karen Ansel, MS, RD, CDN tells us:

“Wrap leftovers into single-serve portions immediately after dinner. Not only will you save money because you’re not throwing out perfectly good food, you’ll have a single serve, healthy homemade meal in the freezer waiting for you next time you have no time to cook.”

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