June 23, 2026
Ask the Dietitian
Paige Yoder is a Consultant Registered Dietitian at Kendal at Oberlin
Q. What’s the first step in shopping for nutritious food?
A. Before you walk out the door to shop make a list envisioning your plate so it includes protein, carbs and fruits and vegetables. I’m cooking for one, so my routine is to grocery shop once a week, and this time of year that means regular stops at farmers’ markets.
Q. We’ve all heard the saying “Primarily shop the perimeter of the store” where you’ll find fresh produce, meats and dairy. Do you agree?
A. I think that’s an outdated approach. In the middle aisles you’ll find lots of affordable and nutrition-dense foods like canned beans, canned fish (salmon, tune, sardines), whole grains like oats, brown rice and quinoa and frozen fruits and vegetables, which are often picked at peak ripeness and contain no other ingredients. And for people who live alone or are only cooking for two, buying frozen foods and shelf stables help reduce waste and spend less money.
Q. So let’s say you know you want to buy yogurt or crackers. How do you select one that’s nutritious?
A. First ignore the front of the package, where you’ll find all sorts of healthy claims like “all-natural,” and look at the Nutrition Facts Label on the back. The first three ingredients are the ones that have the most weight so pay attention to them. I tell clients to follow the 5-20 rule: You want 5% or less of sodium, saturated fats and added sugar and 20% or more of dietary fiber, Vitamin D, calcium and potassium
Q. That can mean a lot of reading. What about using Yuka and other nutritional apps?
A. There are pros and cons. The apps do help people think more about the ingredients in their food and scanning the barcode is a quick way to access nutritional information. But some of the apps are created by social influencers not nutritionists and can cause unnecessary food anxiety or added expense to buy organic foods, for instance. Major takeaway – apps can be a helpful guide but don’t solely rely on them.
Q. You said salads are a big part of your diet. Have you found any healthy salad dressings?
A. No, so I make my own. Sometimes I mix balsamic vinegar with olive oil and a little honey, but my favorite is a lemon dressing – olive oil, fresh lemon juice and zest, a spoonful of mayonnaise to add creaminess, fresh parmesan and pepper. (I don’t measure anything). It’s so refreshing and light.
Q. What about suggestions for satisfying a sweet tooth?
A. I was just talking about that today with a Kendal resident. Food is more than nutrition it’s also pleasure and many other things. So, a cookie or piece of cake a couple times a week is fine, but look for other ways to add sweets, like in-season fruits. The other night I had a spoonful of whipped cream on my berries and that hint of sweetness was all I needed.
Q. What websites do you use to find reliable nutrition information?
A. My favorites are American Heart Association, Harvard Health, Cleveland Clinic and Mayo Clinic, The Academy of Nutrition and Dietetics, American Society for Nutrition, Dietitians on Demand and Nutrition.gov.
