Diet and Weight Loss: Experts Share Sustainable Approaches for Healthy Eating

Barbara Rolls: Creating a Positive and Balanced Eating Plan

Barbara Rolls, a professor and researcher in Penn State’s Department of Nutritional Sciences, offers an alternative to trendy diets that often result in temporary weight loss. Her research on eating behavior and weight management has led to the development of a healthy and nutritionally balanced eating plan known as the Volumetrics Diet. In her book, “The Ultimate Volumetrics Diet,” Rolls provides a twelve-week program that emphasizes the importance of long-term, sustainable approaches to healthy eating. Rather than focusing on restrictive messages, Rolls encourages individuals to emphasize the foods they can eat and enjoy while still meeting their healthy eating goals.

Kristina Petersen: A Focus on Enjoyment and Sustainability

Kristina Petersen, an associate professor in Penn State’s Department of Nutritional Sciences, emphasizes the need for individuals to find a way of eating that they can enjoy and sustain for the long term. She highlights key principles of a healthy diet, including consuming mostly minimally processed plant foods, healthy sources of protein, and using herbs, spices, and seasonings to enhance taste. Petersen recommends finding positive experiences around food, such as cooking dinner together as a family, and avoiding calorie counting in favor of filling the plate with healthy, enjoyable foods.

Jill Hranicka: A Non-Diet Approach to Health

Jill Hranicka, an eating disorder prevention and treatment coordinator, promotes a non-diet approach to health. She highlights that weight does not necessarily equal health and encourages individuals to connect with their bodies, eat when hungry and stop when full, and separate emotions from food. Hranicka warns against the risks of frequent dieting, which can lead to eating disorders and a poor body image. She recommends working with a nutritionist who follows a Health at Every Size (HAES) and intuitive eating approach to promote a positive relationship with food and body.

Andrea Reed: Individualized and Sustainable Healthy Eating

Andrea Reed, a registered dietitian nutritionist, focuses on individualized approaches to healthy eating. She helps her clients find ways to incorporate the foods they enjoy into their diet while also teaching them new ways to prepare familiar foods. Reed emphasizes the importance of sustainable changes that meet each individual’s needs and preferences. Rather than solely focusing on weight loss, she encourages tracking measurable improvements and making small changes over time. Reed also promotes mindful eating and encourages individuals to reflect on their habits and make choices that prioritize their overall health.

The Path to Sustainable and Enjoyable Healthy Eating

These experts agree that sustainable and enjoyable healthy eating involves finding a balance between nourishing the body and enjoying food. It is not about restrictive diets or focusing solely on weight loss. Instead, individuals should prioritize nutrient-dense foods, such as fruits, vegetables, whole grains, and lean proteins, while also allowing for flexibility and enjoyment. By adopting a positive and individualized approach to healthy eating, individuals can cultivate a long-lasting and healthy relationship with food, promoting overall well-being and satisfaction.

Karen Dabney is a freelance writer in State College.