Around this time of year, many people have the same New Year’s resolution – lose weight. Bonnie Alexander, RD, LDN, an outpatient dietitian at Adventist HealthCare White Oak Medical Center, shares how you can meet your dieting goals through healthy eating. 

Bonnie Alexander, RD, an outpatient dietitian for Adventist HealthCare.

Bonnie Alexander, RD, an outpatient dietitian for Adventist HealthCare.

Eat frequently.

  • Eat on a regular schedule, with your first meal one to two hours after waking up
  • Don’t skip meals
  • Try healthy snacks like nuts, fruit, veggies and hummus or whole grain crackers and cheese, but pay attention to serving sizes

This will help keep you satisfied, regulate your metabolism and keep you from making poor food choices out of extreme hunger. Remember – eat if you’re hungry!

Write it down.

Keep a food journal to help cut down on mindless snacking. Write down how you feel when you’re eating, what you’re doing and other factors that influence your eating habits.

Look for variety.

  • Eat a balanced diet that includes a wide variety of foods
  • Add color to your meals and snacks like vibrant fruits and vegetables – this adds essential vitamins and nutrients

Go for healthy fats and protein.

Many people try to avoid fat completely, but healthy fats and protein helps you feel full longer and are part of a balanced diet.

  • Go for nuts, seeds, plant oils and avocado, which have monosaturated and polyunsaturated that are good for your heart.
  • Be aware of serving sizes. Just ¼-cup of nuts is enough for a satisfying, healthy snack.
  • Eat a protein-rich diet
  • Try getting protein from eggs, beans or legumes in addition to meat

Plan Ahead.

  • Designate a day and time to prepare healthy meals for the week by cooking large batches, pre-portioning snacks and making grab-and-go breakfasts.
  • If you’re eating out, look up the menu ahead of time to find items that fits into your diet.


Most people cannot achieve a healthy weight with diet alone. Shoot for 30 minutes of vigorous intensity aerobic exercise or 45 minutes of moderate intensity activity at least three times per week.

Want more advice from a dietitian? Find nutrition and diabetes resources here.