December 28, 2015

A Dietitian Can Help You Lose Weight, Feel Good

Power up your body with nutrients

Close-up of a shopping cart being pushed down the aisle in a grocery store

By: Laura Jeffers, MEd, RD, LD


Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

A common misperception about dietitians is that we’re strict, unreasonable and judgmental — that we’ll make you feel bad about what you eat.

In actuality, dietitians want to help you power up your body with nutrients so you feel good. The benefits aren’t just physical, but mental also, including clearer thinking. If you want this feeling but don’t know how to start, we can help.

RELATED: You Can Lose Weight and Keep It Off With ‘Mindful Eating’

How it works

If you come see us, here’s what to expect. We’ll ask what you usually eat; measure your height, weight and body-mass index; and talk to you about your medical history. Then, we’ll set goals, both short- and long-term. We’ll keep encouraging you because there may be some bumps along the way. That’s normal.

Specifically, a dietitian can help you:

  • Lose weight, improve digestion
    We work with you to plan meals and snacks so you can improve digestion, and lose weight if needed, in a safe, healthy and effective way. We help you understand nutrition information on food labels. We help you choose foods that make you feel good after a meal. Sometimes slight changes make a big difference.
  • Control chronic conditions
    We help you plan meals if you have diabetes, irritable bowel syndrome or celiac disease. If you have high blood pressure and cholesterol, we’ll work to cut sodium and fat. If you’re on medication for these conditions, we can help you lower your dosage — or eliminate these drugs entirely.

Let’s assume you’re looking to lose weight or you want to eat better to feel better. Here are four tips a dietitian might advise.

1. Seek out friendly fats

Not all fats are created equal. We all know trans fat and saturated fats are bad. (Rule of thumb for cooking oils: if they solidify after they cool, avoid!) Polyunsaturated and monounsaturated fats are the good guys. Poly fats include nuts, seeds, fatty fish and oils made of corn, flax seed, safflower and soy. Olives, avocados, canola and peanut oils are examples of mono fats.

2. Paint your plate with colorful fruits and vegetables

Fruits and vegetables are packed with nutrients, but mix up your colors — green, orange, red — to get them all. Berries, pears and apples (skin on) are a great source of flavenoids. Leafy greens, tomatoes, sweet potatoes and white potatoes (skin on) supply phytochemicals, which are plant substances that prevent disease. Bell peppers, asparagus, carrots and broccoli are packed with carotenoids, being part of a group of plants with vibrant colors.

3. Load up on the good carbs

Carbohydrates are crucial because they energize us and supply fiber, but too much of the wrong kind turns into sugar and empty calories, and can kill your diet. We’ll steer you to the right kinds of carbs, like complex carbohydrates that include starchy vegetables and whole grains. A few examples: rolled oats in oatmeal, whole-grain cereals, brown rice and potatoes (skin on).

4. Choose protein from smart sources

Beef and pork have protein, but lower-fat, healthier options are chicken, fish and eggs/egg whites. Better yet: non-animal sources like nuts (enjoy an ounce a day —make your own trail mix with your favorites) and nut butters, lentils and beans. Vegetable and soy proteins are a great choice, with all kinds of alternative milks, cheeses and burgers available now.


If you need a minor tweak to your diet or a major overhaul, we’ll work with you. We want you to succeed and will support your goals for better health.

RELATED: Why Eating Less Red Meat Is Good for Your Family

Related Articles

Roasted Beets with Balsamic Vinegar and Herbs
December 5, 2023
Recipe: Roasted Beets With Balsamic Vinegar and Herbs

This colorful side dish will tantalize your taste buds

variety of food groups containing manganese and magnesium
November 30, 2023
Manganese vs. Magnesium: Two Important Minerals With Key Differences

They’re both essential minerals but do different jobs in your body

holy basil leaves, known as tulsi, on wooden spoon
November 30, 2023
The Benefits of Holy Basil (Tulsi)

This herb offers different potential benefits from the basil you find in pesto

cool tropical smoothie with straw
November 30, 2023
Recipe: Cool Tropical Smoothie

A zesty thirst-quencher that’s dairy-free and vegan

salmon and broccoli over rice
November 29, 2023
6 Foods To Eat for Healthy Joints

Fish, cruciferous veggies, turmeric, yogurt, ginger and green tea all reduce inflammation

skillet of ground turkey stroganoff
November 28, 2023
Recipe: Healthy Turkey Stroganoff

A hearty dish that’s easy to put together

Top view of a bowl of chili topped with sour cream and jalapeños with tortilla chips for dipping.
November 24, 2023
Recipe Adventure: How To Build a Better Bowl of Chili

From meat to beans, we’ve got some ideas to help you create the perfect-for-you chili recipe

Spearmint tea in a glass see through cup with spearmint leaves scattered on the saucer and background.
November 22, 2023
3 Health Benefits of Spearmint Tea

This subtly minty beverage can help balance hormones and loosen stiff joints

Trending Topics

group of hands holding different beverages
November 14, 2023
10 Myths About Drinking Alcohol You Should Stop Repeating

Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink

Person applies moisturizer as part of their skin care routine after a shower.
November 10, 2023
Korean Skin Care Routines: What You Need To Know

Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps

glass of cherry juice with cherries on table
November 8, 2023
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try