Nutritionists teach people how to eat healthy, and of course, they practice what they preach. But everyone has their own ways to stay on track with a healthy lifestyle. Here are some registered dietitian nutritionists’ (RDNs) personal secrets to success.

“There is truth to the old adage to eat breakfast like a king, lunch like a prince and dinner like a pauper when it comes to managing your weight. Emerging research is suggesting that consuming the majority of your calories later in the day may not be kind to your waist and increase the storage of fat in your body. Rise and dine to a healthy breakfast and tailor your calorie intake during the day so that you are eating less at night.”

-Dr. Joan Salge Blake, EdD, RDN, LDN, FAND author of Nutrition & You

“I eat 99-percent of my meals at home. That way, I know exactly what I’m eating, and eating ‘my food’ ensures that I’ll feel good afterwards. I can also build a much more nutritious plate at my house than I could if I was eating out somewhere. And it saves money, which of course I love.”

-Sara Haas RDN, LDN, consultant culinary dietitian based in Chicago, Illinois

“This means making sure vegetables of all sorts — especially leafy green and cruciferous varieties — are the center of my plate. This translates to eating leftovers over a bed of greens, bumping up veggies in any recipe (like pizza, pasta and burritos), or starting a meal with soup or salad to ensure I consume plenty of phytonutrients and fiber every day.”

-Julieanna Hever, MS, RD, CPT, Plant-Based Dietitian and author of Plant-Based Nutrition (Idiot's Guide) and The Vegiterranean Diet

“The healthiest habit I do every single evening is to stretch by incorporating movements from yoga, Pilates and general basic stretching. I’ll either watch some TV or listen to music while performing moves targeting my hip flexors, hamstrings, calves, chest, back and arms. This habit has allowed me to maintain great flexibility, strength, balance and incredible stress relief. I can’t imagine going a day without it.”

-Cheryl Mussatto MS, RD, LD of Eat Well to Be Well RD

“I make small nutrient-rich additions to meals at every opportunity. For example, I stir ground flaxseeds into my oatmeal for the added omega-3 fats, add baby spinach leaves and tomato slices to a quick packed sandwich at lunch, dip whole grain crackers in heart-healthy guacamole as a snack, and add mushrooms, bell pepper, onion and carrot to my ground beef for spaghetti sauce at dinner. By making these small additions all throughout the day, you can improve the nutritional value of your diet without having to make a total overhaul of the foods you typically enjoy.”

-Culinary and wellness dietitian Jessica Ivey, RDN

“It’s easy to get stuck in a healthy eating and exercise rut, so I make sure to mix things up. I’m always trying new recipes and finding fun ways to be active. Whether it’s a long stroll through the farmers’ market or a beach picnic there are plenty of exciting ways to get the entire family involved in good food and fitness.”

-Dana Angelo White, MS, RD, ATC, Healthy Eats contributor, cookbook author and owner of Dana White Nutrition, Inc.

“One of the best things I do every day is drink two big glasses of water as soon as I wake up. I always feel a little dehydrated when I get up and I know I’m going to drink coffee, so the water helps me kick start my hydration first thing in the morning.”

-Sarah Pflugradt, MS, RDN, LDN of Salubrious RD and author of the Balance: Simple Recipes for the Cook Who Loves All Food

“Meal planning saves you time and money, reduces food waste and helps you eat a more balanced and varied diet. I set aside 30 minutes to an hour every weekend to put together my menu plan for the week, including breakfast, lunch, snacks and dinners. I base my menu on what’s already in my refrigerator, freezer and pantry, what’s on sale at my local supermarkets, what produce is in season, and any favorites my kids may ask for. I make a grocery list to go along with the plan, which saves me time at the supermarket as well.”

-Culinary nutrition expert Jessica Levinson, MS, RDN, CDN

“As I am cleaning up dinner I go ahead and pack my lunch, prepare my coffee and lay out my kid’s clothes. This allows me time in the morning to eat my breakfast with my family and not feel rushed. Having good routines creates a healthier lifestyle.”

-Stacy Cluxton Michael, RD of Cluxton Consulting

“When I’m about halfway through my meal, I check-in with how full I’m feeling. It can sometimes be challenging to sense our satiation from a meal because we may be eating too quickly or have distractions around us but taking that pause can make all the difference between eating mindlessly or even eating to the point of being too full.”

-Jackie Topol, MS, RD, CDN, registered dietitian, prediabetes expert, and co-founder of the Culinary Nutrition Collaborative

“I enjoy snacking to fill in nutrient gaps, revive my post-workout bod, stabilize my blood sugar, help prevent overindulging at mealtime, and even sprinkle extra joy into my days. A plan of ‘a-snack’ is key so nourishing picks are on hand. I love using a ‘veggie or fruit + protein’ concept to keep it satisfying and simple, like cherry tomatoes paired with classic hummus; dried tart cherries mixed with pistachios and sunflower seeds; and banana whirled with peanut butter in a smoothie.”

-Jackie Newgent, RDN, CDN, chef, nutritionist, and author of The Plant-Based Diabetes Cookbook

“Aim for the trio of fiber, lean protein and healthy fats. Eating with this in mind helps keep you satisfied and full for longer and fuels your body as you go through the day. A simple snack like fruit and nut butter or cheese can satisfy that sweet tooth and jump start your body and brain when you hit that afternoon slump. Or for a savory bite, try some veggies and hummus or guacamole.

-Chef and Registered Dietitian Abbie Gellman

“When I’m planning a meal or a recipe to make, I think about the veggies first and then what protein and grains I want to pair with them. Traditionally, a lot of people are accustomed to thinking about the protein first and then the vegetables as the side dish or afterthought. Let’s flip the script. When you prioritize the meal around the vegetables first, you’ll end up eating more seasonally and get more variety in both flavor, texture and nutrients.”

-Kristy Del Coro, MS, RDN, LDN culinary nutrition expert and co-founder of the Culinary Nutrition Collaborative