Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!


4 ways to eat what you want… and still stay healthy

Article Overview

It usually happens to me about once/week. Someone will ask what I do… I tell them I’m a dietitian… and then they act all shocked and shaken when I pop a French fry in my mouth! Or they want to know exactly what I eat so they can do the same.

As a registered dietitian nutritionist (RDN), I’m definitely held to a higher standard… I’m sure people think I eat grass-fed, organic, non-GMO plant-based wheat grass all day long. And when they see me enjoying a juicy hamburger or a fat chocolate chip cookie (gasp!), they act like their world has just been turned upside down.

So, how do I do it? How do I stay healthy and satisfied with what I’m eating, but not eat tree bark all day long? Here are 4 ways I eat what I want, while still staying healthy.

When I eat food prepared outside my home, half my plate is non-starchy vegetables.

When I eat food from a restaurant, I make sure half my plate is non-starchy vegetables, like this summer salad. This helps lighten up the meal I’m eating and I can feel better about not knowing exactly how something was prepared. This also means, salads are generally off limits… surprising, right? Most restaurant salads are actually loaded with meat, cheese, and calorie-heavy dressings… so much so, that most of the plate/bowl is the toppings and not the fiber-filled greens. Try making a salad like this at home.

Eat a hearty breakfast.

There’s something about eating a big breakfast that makes me feel like I’m splurging a little. Eating a big satisfying breakfast also keeps me full until lunch, ensures I don’t get weak or light-headed mid-morning, and helps me not get tempted to snack. I also find when I eat a bigger breakfast, I end up not eating as much throughout the entire day as well. Some great make ahead breakfasts include: smoothies, overnight oatmeal, or Coconut Chia Pudding. I like getting to fill up, and not feeling like I have to limit myself.

Plan, plan, plan.

When forced to make a spur-the-moment decision, odds are we’re going to choose poorly compared to if we had had time to plan ahead. Planning your meals and snacks at the beginning of the week ensures not only that you’ll eat healthy, have groceries on hand, and not go over budget; but it also helps you be able to plan to splurge a little. Yes, you read that correctly. Plan to let yourself splurge. If you know a celebration, birthday, etc. is coming up and you want to eat some really good, but not-so-good-for-you food, make a plan to help you “be good” the rest of the week. Download my free meal planner here.

If I have a craving, I eat it.

Rather than depriving myself of something I’m just dying to have, (read: chocolate), I let myself have a little and be done with it. The longer I wait, the worse my “splurge” ends up being usually. I also always try to make it myself. Or I try a healthier version of something like these Avocado Mint Chocolate Chip Creamsicles.

For more healthy (and delicious!) recipes check out Milk & Honey Nutrition on Facebook and Instagram. If you are interested in more information on what Milk & Honey Nutrition can offer you and your family, (like nutrition coaching, meal plans, grocery store tours, cooking lessons, and more) check out!

So tell me. What are some of your favorite ways to stay healthy, but still enjoy yourself? How do you keep a stress-free relationship with food?

And, just in case you missed it… Don’t forget to check out last week’s Journal entry: Why it’s ok to reward your kids (and yourself) with food.

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