When did you decide you wanted to be a registered dietitian in nutrition?
I decided to become a Registered Dietitian during my sophomore year of college. I always had an interest in food and cooking and eating! I never realized this was something I could study and also make a career of. I found out about the "Nutrition and Dietetics" program at the University of Delaware and declared it as my major.

If you were to teach us all one good rule about healthy eating what would it be?
Healthy eating does not have to be 24/7. If you eat on average 3 meals a day, 7 days a week, this would equal 21 meals. We do not gain weight or obtain diseases from 1 or 2 "unhealthy" meals a week; therefore, if you eat reasonably throughout the week you can enjoy your treat meals!

Which foods are misconceived as being unhealthy?
Sometimes healthy fats are considered "bad" because of their high calorie and fat content. However we need good fats in our diet (i.e. olive, canola, and grapeseed oils, avocado, almonds, walnuts) for fat soluble vitamins and other body functions. For example, I usually suggest 1 teaspoon of oil per person when making a dish, so if you are sauteing broccoli for 3 people, go ahead and use 3 teaspoons (approximately 1 tablespoon).

If there was one food you could all ban from our diets, what would it be?
Foods made with trans-fats but luckily many food companies are already doing this for us.

Can vitamins replace the nutrients we are supposed to get from food?
Definitely not. Vitamins that come from whole foods that have other benefits such as fruits and vegetables. When taking a supplement you are not getting the benefit from food itself of fiber, nutrients, and these foods give us a feeling of satiety.

What are the most dangerous eating habits common among Americans?
We tend to look at "dieting" as a chore. Instead of enjoying meals, people make drastic changes they cannot stick to. Long term changes can come once we have a healthy relationship with food and enjoy the different tastes while savoring "treat" foods. Everything can and should be included in our meals.

I want to lose weight, should I take diet pills?
Diet pills are a short-term fix and can potentially be dangerous. In order for long-term changes to occur we must incorporate healthy shopping, cooking and eating.

I am on a diet, what should I eat? What should I avoid?
Eat a variety of fruits and vegetables, whole grains with at least 5 grams of fiber per serving, lean meats/poultry/fish, low fat dairy, and small amounts of healthy fats such as olive/canola/grapeseed oils, avocado, nuts & seeds (in particular almonds and walnuts). Limit junk foods or snacks to no more than 200-300 calories per day and watch out for highly processed foods.

What should I eat to boost my energy level?
Fresh fruits and veggies are the way to go along with whole grains. The fiber found in these foods slows down the absorption of sugar into the blood stream and give us more consistent energy levels. Ideally look for whole grains with at least 5g fiber per serving.

What are the latest trends in the field of nutrition and dietetics?
Organic foods have seen a boost in popularity over the past few years. The newest trend is farm fresh/local foods and choosing products that have fewer ingredients that are minimally or not processed.

Have you noticed a trend in the culinary field towards better nutrition? How are restaurant menus evolving?
There are many new restaurants that now serve "farm fresh" and organic foods. Many even have their own gardens that they use for ingredients. In terms of nutrition, some restaurant chains in NY are required to have the nutrition facts available to consumers, while others are doing it on a voluntary basis.

When you are dining out, what meal choices do you gravitate towards?
I love ALL types of food and do treat myself on occasion to two of my favorites are fried chicken and steak with fries (enjoyed with a glass of red wine). But at most other meals while dining out I look for foods with the least amount of sauces or dressings (or I ask for it to be put on the side) that are made with fruits, veggies, and lean protein (i.e. fish, chicken breast, turkey breast, pork tenderloin, tofu/vegetarian options). Some favorites are sushi, grilled fresh fish with a drizzle of olive oil & lemon, steamed Chinese food with hot & sour soup poured on top, and grilled chicken Parmesan with a small amount of cheese.

What are your beverages of choice?
I drink at least 1-2 cups of tea every day. I vary between black tea and white tea and I experiment with different flavors. I try to drink water but I admit that I prefer seltzer or sparkling water (i.e. San Pellegrino or Perrier).

What defines your personal style as a nutritionist?
I approach each client on an individual basis. It is important to adopt and maintain reasonable and tasty food choices that can be maintained for a lifetime. My clients, friends and family do know that I encourage everyone to indulge and enjoy as I do myself!

You teach a lot to your clients about nutrition, what have you learned from them?
There are no set rules. Take the time to get to know individual preferences and encourage them to have patience. No one eats perfectly. Remember, food is for health and ENJOYMENT!