Melissa Kanney, a registered dietitian and clinical coordinator at Mercer Health, joined Spectrum with Kevin Sandler on Wednesday to talk about practical ways people can build healthier eating habits without making drastic or unrealistic changes.

Kanney said the idea behind “building a better plate” starts with getting back to the basics of healthy eating and focusing on the main food groups instead of meals filled with processed foods, added sugar, and excess salt. She said the MyPlate model remains a helpful visual tool, showing how fruits, vegetables, grains, protein, and dairy can work together to create a balanced meal.

According to Kanney, half of a person’s plate should ideally be made up of fruits and vegetables, along with a serving of protein, grains, and a dairy source. She said healthier eating does not mean cutting out favorite foods forever, but instead learning moderation and making better overall choices throughout the week.

Kanney also said portion size is one of the biggest nutrition mistakes people make, even when they are choosing foods that are considered healthy. She noted that people can still overdo it with extras like cheese, dressing, and oversized portions, adding that using a smaller plate can sometimes help with portion control.

For families trying to eat better without raising grocery costs, Kanney recommended watching store ads, buying produce in season, and using frozen fruits and vegetables as an affordable option. She also said meal planning can make a major difference for busy households, because people are more likely to make healthier choices when they already have a plan in place.

Kanney said getting children involved in grocery shopping and meal preparation can also help them become more interested in trying new foods. She said parents do not need to overhaul everything at once, and that small changes such as eating breakfast regularly or adding more vegetables over time can lead to lasting improvements.

She also addressed processed foods, saying they are not all bad, but people should pay attention to food labels and watch for added sugars, sodium, and saturated fat.

Kanney said people looking for more nutrition help can contact Mercer Health, where outpatient counseling is available through referral from a doctor’s office.

On a personal note, Kanney told Sandler she is originally from Coldwater and was drawn to dietetics after realizing her love for cooking and food could turn into a career helping others.

If you want, I can also turn this into a shorter web version with a tighter WCSM local news feel.