Your diet fuels your health and lifestyle, but it’s normal for even the most conscious eaters to go off the rails sometimes. Maybe you’ve leaned more into ultra-processed foods lately, or find that dessert has become a daily requirement when it used to be an occasional thing. While it’s easy to be hard on yourself when that happens, many people go through this—even nutritionists.
“We all know that feeling when we're in a good balance and when things are not quite right,” says Jessica Cording, RD, a nutritionist and the author of The Little Book of Game-Changers.
Devon Wagner, RD, a nutritionist at The Ohio State University Wexner Medical Center, agrees. “Life is full of ups and downs. Our diets may never be perfect all the time,” she says. In fact, every nutritionist we spoke with acknowledged they’ve had moments or phases when their eating habits weren’t as good as they would have liked.
Nutritionists make a living out of helping people create healthy habits, and they also know the tools needed to get eating back on track. Here’s what six dietitians do when they want to reset their eating habits, plus why they can help.
“I focus on what doesn’t feel great.”
Cording says it’s important to her to feel balanced with eating, and she will quickly notice when her nutrition is making her feel off.
“If something feels out of balance, I focus on what doesn’t feel great,” she says. “For example, if I’m traveling more and I feel bloated, am I having more sodium than feels comfortable to me?” Cording says she’s learned that sometimes she needs to focus on a specific nutrient and other times it’s important for her to look at the bigger picture of what she’s eating.
“I start to feel really depleted and tired if I don’t eat enough iron-rich foods,” Cording says. “That’s a clear indicator to me that I need to change what I’m eating.” Overall, Cording says that focusing on how she’s feeling and trying to figure out why that might be the case is the best strategy for her to reset her eating habits. “That’s how my brain works,” she says.
“I track my food intake.”
When Wagner feels like her eating is off, she starts to track what she eats with an app on her phone to see where she’s developed nutritional pain points.
“Tracking allows me to see the food choices I made during the day, see where I may have gone over my calorie goal, and where I may begin to get back on track with making healthier food choices,” she says. From there, Wagner says she tries to set “specific and realistic” goals for herself.
“Sometimes large goals, such as, ‘I am going to start eating fruits, vegetables, and whole grains’ can be daunting,” she says. “Breaking it down into smaller, achievable goals, such as ‘I will have at least one serving of fruit daily by the end of next week’ can be less stressful.”
Wagner says she tries to do meal planning to help her reach her goals, too. “By writing out menus for the week, building a grocery list, and prepping meals and snacks ahead of time, I can guarantee that I have healthier food choices ready to go,” she says.
“I plan meals I know I’ll look forward to eating.”
Scott Keatley, RD, of Keatley Medical Nutrition Therapy says he tries not to overthink things when his eating habits start to slip. “I just reset by focusing on the basics,” he says. “I make sure my meals are balanced, with plenty of vegetables, lean protein, and some sort of carb I actually enjoy, like roasted potatoes or good bread.”
But Keatley says it’s important for him to enjoy what he’s eating, even when it comes to healthier choices. “I plan meals I know I’ll look forward to eating,” he says. “The trick is making things feel intentional, not restrictive.”
Keatley stresses that he doesn’t try to be perfect with his eating. Instead, he focuses on balance. “Balance makes it sustainable, and being kind to yourself keeps it stress-free. That’s how habits last,” he says.
Thinking about why he’s eating certain foods matters, too. “By shifting my mindset away from guilt and toward nourishment, I can recalibrate without turning food into a chore,” Keatley says. “Plus, if I include things I love, like a small dessert or a really satisfying meal, it’s easier to stick with it.”
“I add more produce to every meal.”
Lisa R. Young, PhD, RDN, a nutrition consultant and adjunct professor of nutrition at New York University, focuses on three strategies when she feels like her eating habits need a reset: adding more produce to every meal, doing more activity, and being mindful about portions.
“I’ll start by adding a fruit or vegetable to every meal or snack—it’s an easy way to increase fiber, vitamins, and overall meal satisfaction,” Young says. “Adding produce gives meals a nutrition boost without feeling restrictive.” Having more produce in her meals also helps to crowd out less nutritious choices while making meals more filling, Young explains.
She also makes a point to continue to enjoy the treats she loves, but just has less of them. “Instead of cutting out treats, I focus on enjoying smaller portions mindfully so I feel satisfied without deprivation,” Young says. “Together, these strategies are about progress, not perfection. This helps me reset in a way that feels empowering rather than overwhelming.”
“I don’t punish myself for indulging.”
When her eating habits aren’t as healthy as she likes, Stephani Johnson, DCN, RDN, adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers, The State University of New Jersey, says she just tries to move forward by making better choices.
“I’ve moved away from categorizing foods as ‘good’ or ‘bad’ and instead adopted a more flexible mindset,” she says. “I recognize that balance—within an overall approach of
moderation—is key.” That’s why Johnson says it’s important to her to have certain foods without feeling guilty. “This mindset helps me foster a positive relationship with food and with myself,” she says. “Instead of feeling guilty about what I’ve eaten, I focus on moving forward and making healthier choices the next day. I don’t punish myself for indulging.”
When it comes to recalibrating her nutrition, Johnson says she tries to refocus on what she knows her body needs: lots of hydration, plenty of fruits and vegetables, lean proteins, healthy fats, and dairy. “In a way, I have the upper hand because knowledge is power,” she says. “Because I understand what my body truly needs, I’m more motivated to fuel it well. And that gives me the freedom to enjoy the occasional treat without guilt, knowing it’s all part of the balance that makes a sustainable, healthy lifestyle.”
“I think about what fuels my body.”
Jennifer Sacheck, PhD, nutrition researcher and exercise scientist at the George Washington University Milken Institute School of Public Health, says she tries to focus on what is best for her body when resetting her eating habits. “I think about what fuels my body, and what foods will optimize my physical and mental performance,” she says.
Sacheck says she tends to look at this in the context of exercise, knowing that she’ll be able to work out better when she eats the right foods. “Eating cleanly fuels my body, helps in my recovery, and keeps me energized which then translates to me mentally performing well in my work,” she says. “I fuel my body for movement, instead of moving my body in order to eat.”
Sacheck also says she tries to look at eating in a positive way vs. something with the potential to interfere with her health goals. “You have to frame it as you are giving yourself something instead of taking something away,” she says. “You are giving yourself great fuel and in turn, you will exude health and optimize your performance.”
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