Five Everyday Food Habits Dietitians Support (and Five They Caution Against)

With a constant stream of diet trends, food rules, and viral nutrition advice online, it’s no surprise that many people feel confused about what actually supports health, energy, and longevity. One week carbohydrates are the enemy, the next it’s fats, gluten, or coffee.

Dietitians, however, take a very different approach. Rather than chasing extremes, they rely on nutritional science, long-term research, and sustainability. At Rei Hirano, we share that philosophy: wellness should feel balanced, calming, and realistic — not restrictive or stressful.

Below are five everyday eating habits dietitians commonly support, followed by five popular habits they generally avoid, and why.

Five food habits dietitians approve of

1. Prioritising adequate protein as you age

Protein becomes increasingly important as we move through our 40s, 50s, and beyond. Research consistently shows that a moderately higher protein intake helps protect against age-related muscle loss, supports metabolic health, and maintains strength and mobility.

Most dietitians recommend:

• Roughly 25–30% of daily energy from protein
• Or about 1.4–1.6g of protein per kilogram of body weight, depending on activity level

This does not mean extreme high-protein diets that severely restrict carbohydrates. Instead, it’s about regular protein intake spread across meals, using foods like:

• Eggs, fish, poultry, and lean meats
• Greek yoghurt, cottage cheese, and dairy
• Legumes, tofu, tempeh, and nuts

Adequate protein also supports satiety, which can reduce energy crashes and unnecessary snacking — a major win for busy, high-stress lifestyles.

2. Being selective with carbohydrates, not eliminating them

As activity levels often decline with age, carbohydrate needs can change — but that doesn’t mean cutting them out entirely. Dietitians tend to support moderate carbohydrate intake, with a strong focus on quality over quantity.

Health-supportive carbohydrates include:

• Oats and whole grains
• Legumes and beans
• Vegetables and vegetable-based carbs
• Fruit in appropriate portions

These foods provide fibre, support gut health, and help stabilise blood sugar levels. Rather than “low-carb,” the goal is smarter carb choices that nourish digestion and energy levels.

3. Eating more fruits and vegetables — in any form

Despite widespread awareness, most adults still fall short of recommended fruit and vegetable intake. Dietitians are nearly unanimous on this point: more plant foods equals better health.

Simple ways to increase intake:

• Add berries or banana to breakfast
• Include leafy greens or tomatoes with eggs
• Snack on cut vegetables with hummus
• Add vegetables to pasta, stir-fries, soups, and casseroles

Fresh, frozen, cooked, roasted, or blended — it all counts. Consistency matters far more than perfection.

4. Allowing room for enjoyment and indulgence

One of the biggest differences between diet culture and dietitians? Sustainability.

Dietitians understand that:

• Enjoyment is essential for long-term success
• Completely eliminating favourite foods increases rebound eating
• Guilt and restriction increase stress hormones

Chocolate, dessert, cheese, wine, and restaurant meals can absolutely fit into a balanced lifestyle when consumed mindfully and in reasonable portions. Wellness isn’t about deprivation — it’s about balance and pleasure without excess.

5. Drinking coffee (mindfully)

Coffee often gets mixed messaging, but research shows that moderate coffee consumption (around 3–4 cups daily) is associated with benefits such as:

• Reduced cardiovascular risk
• Improved alertness and focus
• Antioxidant intake

The key is how coffee is consumed. Large amounts of sugar, syrups, and cream can quickly cancel out benefits. Black coffee or coffee with modest milk is where most of the positives come from.

Five eating habits dietitians tend to avoid

1. Obsessive calorie counting

Calories can be a useful reference, but strict tracking is often inaccurate and can disconnect people from natural hunger and fullness cues. Daily energy needs vary based on sleep, stress, activity, and hormones — making rigid calorie targets unreliable.

Dietitians typically encourage listening to appetite signals and focusing on food quality instead.

2. Highly restrictive diets

Any eating pattern that:

• Eliminates large food groups unnecessarily
• Is socially isolating
• Creates anxiety around food
• Can’t be maintained long-term

…is unlikely to support lasting health. Restriction often fuels cycles of “on-again, off-again” dieting that increase stress and undermine metabolic health.

3. Extreme fasting protocols

While some gentle fasting approaches may offer benefits for certain individuals, extreme fasting — such as one meal per day or multi-day liquid fasts — lacks strong evidence and can:

• Increase fatigue and irritability
• Promote muscle loss
• Disrupt hormones and concentration

Most dietitians prefer regular, balanced meals that support energy and recovery.

4. Juice cleanses

Juice-only plans may look appealing, but they:

• Are high in sugar
• Lack protein and healthy fats
• Offer no proven detox benefits
• Can contribute to muscle loss

Your liver and kidneys already handle detoxification effectively. Whole foods support this process far better than liquid cleanses.

5. Avoiding gluten or dairy without medical need

For people with coeliac disease, lactose intolerance, or allergies, avoidance is essential. However, eliminating gluten or dairy without a diagnosis can:

• Reduce gut microbiome diversity
• Limit calcium intake
• Negatively affect long-term bone health

Unless medically indicated, dietitians generally recommend inclusion — not elimination.

The Rei Hirano approach to nutrition

At Rei Hirano, we see nutrition as one piece of a larger wellness picture that includes:

• Stress management
• Rest and recovery
• Gentle movement
• Mindful routines

Food should support calm, energy, and resilience, not add pressure. The most effective habits are the ones you can return to daily — even during busy or stressful seasons.

Takeaway: balance beats extremes

When it comes to eating for health and longevity, dietitians consistently favour:

• Adequate protein
• High-quality carbohydrates
• Plenty of fruits and vegetables
• Flexibility and enjoyment
• Simple, sustainable habits

They also steer clear of extremes, unnecessary restrictions, and quick-fix trends. True wellness is built slowly, calmly, and with compassion — the same philosophy that underpins the Rei Hirano lifestyle.