diet tips

In honor of National Nutrition Month, we asked four experts — who've helped everyone from celebs to everyday women get their diets back on track — to tell us the mistakes they see their clients make over and over when it comes to healthy eating. Read on for the top four mistakes women make when it comes to nutrition, as well as our tips to be sure you're not making these same choices!

1. Only counting calories: When it comes to losing weight, it can be easy to fall in a quality vs. quantity trap — focusing on calorie counting instead of the whole picture. "Many [diet] programs focus on what I call the 'surface' evaluations of foods — how many calories, grams of carbs, protein, etc. a food has," says Kimberly Snyder, a celebrity nutritionist and author of The Beauty Detox Solution. "Too many women feel like they have to micromanage and count everything they eat in order to look their best, [but] that's simply not true," she advises.
   Our tip: Instead of counting calories, focus on adding more whole foods, especially vegetables and fruits, into your diet. A green juice or smoothie in the morning is an excellent way to get a lot of nutrients into your diet in one go; check out Kimberly's recipe for her Glowing Green Smoothie to start.
2. Not being consistent: Busy lives tend to mess up our carefully constructed healthy eating schedules, which doesn't do a body good. "I see many clients who eat erratically in terms of the timing, composition, and quality of their meals. Some days they may graze all day and on others go long stretches without eating, and some days may include kale salad and lentils, while others include frozen dinners and processed snack foods," says Cynthia Sass, a registered dietitian and author of S.A.S.S. Yourself Slim.
   Our tip: Before your busy life gets the better of you, block out time on the weekend to prepare lunches and shop for dinner so you won't go the takeout route on the weekdays.

Read on for two more nutrition mistakes women make.

Whether you wake up groggy or ready to greet the day, the choices you make in the first hour or two of your day affect the numbers on the scale. If losing weight is your goal, then avoid these common morning habits.

• Not sweating it out: We know that exercising regularly burns calories, and getting it done first thing in the morning ensures that obligations later in the day won't prevent a workout from happening. Research has also shown that morning exercisers tend to work out harder and longer than afternoon or evening exercisers. Not a morning person? Here are some ways to prep for your morning workout the night before.
• Leaving the house without eating: Boosting your metabolism increases your calorie burn, and eating first thing helps make that happen. It'll also give you energy to kick butt during your morning workout, so be sure to choose small, protein-packed, easily digestible meals such as these. Even if you're not planning on hitting the gym or biking to work, don't skip breakfast to aid in weight loss. That plan will actually backfire, as studies show that those who eat breakfast regularly lose weight and keep it off more than those who skip the first meal of the day.
• That daily trip to Starbucks: There's nothing wrong with that morning cup of joe; in fact, coffee can help increase your endurance during longer workouts. Just be mindful about your menu choices. Specialty drinks complete with whipped cream and a chocolatey drizzle can run you 500 calories or more, and sipping down those liquid cals with an icing-smothered scone or crumbly muffin will add several hundred more. Go for a small black coffee with a little milk and sweetener, and you'll get your daily dose of caffeine without adding pounds to the scale.

There's a lot of talk in the health world about eating alkaline or acidic foods from proper pH levels, but does it really make a difference to your health? While no extensive evidence has been able to prove the positive effects of an alkaline diet, proponents believe it can help slow bone loss, prevent chronic disease, and ease lower back pain because it aims to neutralize acid levels in the body, leading to overall improved health.

A pH is the body's level of alkaline to acid. Zero is completely acidic, while 14 is completely alkaline, and the neutral level is seven. The reasoning behind eating primarily alkaline foods, and even alkaline water, is to get the body's pH closer to this neutral number.

• Alkaline foods: Fruits, vegetables, soy products, nuts, grains, and legumes.
• Acidic foods: Meat, fish, poultry, dairy, processed foods, refined sugar and flour, and caffeine.

Since alkaline foods are mostly vegetarian, the healthy benefits of following a vegetarian diet have added to the belief that following an alkaline diet is also beneficial. While there have been no extensive studies confirming the benefits of an alkaline diet, here are some tips to follow if you're curious as to whether or not it might improve your health. At the very least, you will be eating a diet full of fresh produce, lots of water, and healthy protein — this can't be too bad, right?

• Focus your diet on fresh fruits and vegetables.
• Drink plenty of water throughout the day.
• Get the right amount of protein without overconsuming; focus on soy, nuts, and legumes.
• Watch your caffeine intake.

Going with the flow can be healthy in many circumstances, but it's not always the best bet when it comes to a weight-loss routine. To see the results you want on the scale and in your clothes, committing to a healthy diet and exercise plan is a must. And with these tips in mind, it's not as hard as you think.

• Pencil it in: Keeping a food journal is a helpful technique to achieve your healthy goals. One study found that the women who were the most successful at losing weight monitored their food intake by keeping a journal. In addition, whether you have to jot it down in a calendar, send a series of email reminders, or pay for classes ahead of time, schedule workouts in advance.
• Stay positive: Beating yourself up does more harm than good when it comes to weight loss, and anxiety and negativity aren't helping you achieve your goals at all. Focus on keeping a positive attitude and celebrating healthy accomplishments — even when it's tough.
• Make time for indulgences: Curbing cravings with an iron fist won't help you maintain a healthy diet in the long run. Enjoying the occasional cupcake or slice of pizza isn't going to ruin your weight-loss goals. A study found that it isn't necessary to increase workout intensity the day after a piece of cake and that a daily variance of as much as 600 calories won't reflect on your waistline.

Keep reading for three more ways to make your resolutions stick this year.

You eat a healthy breakfast, you pack a good-for-you lunch, and then . . . you spend the rest of the day snacking. Sound familiar? If you can't seem to stop noshing throughout the workday, follow these simple tips to stay satisfied while keeping your nutrition on track.

• Make your meals count: If you aren't eating enough for breakfast and lunch, extra afternoon snacking is inevitable. Be sure to include plenty of protein and filling fiber in your morning meals so that you can skip the mindless munching later on. A simple switch to fiber-rich steel cut oats rather than sugary cereal will help. Check out these other simple ways to add more protein and fiber to your breakfast.
• Consider water your new best friend: You need to drink plenty of water throughout the day to stay hydrated — otherwise, you may end up confusing dehydration with hunger. Amp up the flavor and give your H20 an extra-healthy boost with these detoxifying water add ins, like mint and ginger.
• Listen to your body: Before you head to the office kitchen, ask yourself if you're actually hungry. Are you just bored or anxious? Are you busying yourself to avoid a difficult work project? If that's the case, try switching gears, tackling a new task, or walking around the block for an invigorating change in scenery.

All that being said, if you do find yourself feeling hungry between meals, here are a few guidelines for healthy snacking: keep your picks under 200 calories, use the snack to fill missing nutrients in your diet — like yogurt for calcium or citrus fruits for vitamin C — and make a point to pack your own snacks rather than settling for the office sweets.

If you've been thinking about going vegan but are concerned about the cost, getting enough protein, or missing out on a few key nutrients, here is some information to help you. Even though the rumor that going vegan automatically leads to weight loss has been cleared up, there are still a lot of questions out there. The choice to give up all animal products really depends on your personal preference and how you choose to eat, but before you nix the idea of veganism, learn a bit more about the diet and lifestyle.

It's expensive: Yes, packaged vegan foods are expensive. There is a lot of time and preparation put into making something taste and feel like the real thing, but you don't necessarily need these pricey alternatives. You can use the vegan lifestyle as inspiration to cook your own food and skip the premade substitutes. To avoid overspending, it is best to save these store-bought alternatives for special occasions, like Thanksgiving. This might sound drastic at first, but one of the reasons people go vegan is to improve their health, and a diet consisting of plenty of packaged foods is not healthy. Plus the natural, more nutritious options like produce and nuts are actually cheaper.

You lack the right amount of protein: It might be hard to imagine eating enough protein without meat, eggs, and dairy, but there are loads of plant-based protein options, including beans and nuts. The reason vegans are able to fuel their bodies with adequate protein is because they partake in various protein sources that carnivores don't frequently use — hummus, to the vegan, is more than a dip. There are plenty of protein options out there including tempeh, seitan, pseudograins, and TVP (textured vegetable protein) that vegans can use in tasty, creative ways.

Load up on supplements: Although it is recommended that vegans take extra supplements for the nutrients they miss by skipping meat, poultry, fish, dairy, and eggs, it doesn't mean you need to take a laundry load of supplements. Iron and B-12 supplements are recommended for vegans unless they are adding enough into their diet daily. Vitamin B-12 can be found in fortified foods, which should be eaten two to three times a day, or in a daily B-12 supplement containing 10 micrograms or a weekly supplement containing 2,000 micrograms. Fortified soy milk is a popular source of B-12 as well as fortified meat (or faux meat). Iron is found highest in vegan-friendly foods like quinoa, spinach, lentils, and soybeans as the winner, containing 8.8 mg of iron in just a cup. Vegans are recommended to take double the recommended iron intake since the iron from plants is not absorbed as easily. You can make the choice yourself if you want to take extra supplements like iron and B-12, include them in your food, or do both!

With temptations everywhere it's hard to constantly say no and leave it all up to willpower. If you're ready to make your healthy lifestyle a priority, you've got to start with a strong foundation. Indulgences are necessary from time to time, but staying committed to a routine will help habits stick for long-term success. It may be a little bit of a struggle at first, but once you get into the groove, you'll wonder how you lived any other way.

Start by setting goals: If you're making healthy changes in your lifestyle, there's got to be something you're striving for. Are you hoping to be lighter on your feet? Want to get into your old favorite pair of jeans? Do you just want to feel healthier and more energized? Set attainable goals — both big and small! — so that you feel more accomplished as you move through your routine.

Schedule workouts: The famous last words "I'll start tomorrow" will no longer suffice. It's easy to fall into the trap of constantly putting off workouts when fun plans pop up. Having your workout schedule planned for the week will help you stay motivated and excited to exercise while knowing when you can spend time with friends.

Keep reading for two more tips for making your healthy routine stick.