- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.read biographyclose window
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning.
"Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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March 2, 2011
Tips for healthy eating
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
I can't count how many times I've suggested fruits and vegetables as part of a healthy eating plan. In case you've missed it, here's the drill: Fruits and vegetables are high in nutrients and low in calories, making them a great addition to any meal and ideal for snacking. They're also good sources of fiber — so they fill you up without adding a ton of calories.
I stand by this healthy eating advice. However, this week I've heard from several of my new clients that they still feel hungry after snacking on fruits and veggies. Maybe you feel the same way. Here are some things to consider:
- Could it be that you just need more time to adjust to this new way of eating?
- Is your desire for candy or salty snacks keeping you from being satisfied with fruits and veggies?
- Or is it that fruits and veggies truly aren't sustaining enough for you?
No question, lifestyle changes are a challenge. It takes time to make these new healthy eating habits part of your routine. But maybe you need to rethink your approach. Would you be better off completely cutting out sweets and salty snacks for only fruits and veggies? Or would you prefer starting with baby steps, such as switching from ice cream to low-fat frozen yogurt topped with fruit?
Let's say you've tried fruit and veggies alone for 2 weeks and you aren't feeling satisfied — not your stomach nor your head. Try adding a little protein or healthy fat to your snack. How about sliced bell peppers with hummus or bean dip? Or a piece of fruit with a smear of nut spread?
Have you been in this spot and gotten through it? What advice can you share with others?