Small Changes for Lasting Results


We all have a relationship with eating, and the goal is to make it a positive one. Choosing and enjoying foods should be a beneficial experience for the mind and body. If we avoid labeling foods as “good” or “bad,” it can help us understand the concept of balance.

Drastic diet changes often prove unsuccessful in the long run. Familiarize yourself with the key terms and use these small changes to examine your eating habits and make adjustments to make nutritious choices and achieve health goals.

Super Foods

Super Foods are fruits and vegetables. Include a serving in each meal when possible, and if you are already doing that, consider increasing your number of servings per day.


Indulgence is used to describe foods with a small recommended serving size. These are not ‘bad foods’ and do not need to be avoided, but provide an opportunity to make a small change. For instance, if you typically consume four servings of a sugary drink, a goal might be to decrease it to three.

Healthy Fats

Healthy Fats are a common topic for someone trying to gain weight or possibly monitoring heart health. Identifying sources of trans fats helps find places to reduce intake to be replaced with natural sources like nuts, avocados, and seafood.

Social Eating

Social Eating includes group settings where it can be difficult to make what is considered ‘good’ food choices. Some tips include not finishing large meals and opting for a to-go box when eating at a restaurant and starting with small portions at parties or gatherings where food is self-serve.

With a new year comes new health goals, and mentally preparing to make small changes will go a long way.

Jessica Tupa, RD, LD |

“I’m most proud to be a Dietitian when I make a connection with someone and have a positive effect on how they view food, their lifestyle, and goals. I have been able to help so many adolescents and adults manage health conditions, and it is truly a privilege each time I get to be a part of someone’s nutrition journey.”

Jessica, a native Austinite, began her career in clinical dietetics after graduating from the University of Texas more than 15 years ago. In 2017, she became part of HCSG and has since become a Lead Dietitian. Outside of work, she and her husband share a passion for cooking, gardening, and going on adventures with their rescue dog, Charlee.

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