The Nutrition Changer - Your Family Dietitian!
Meet Dr. Qianzhi, the Nutrition Changer—a dynamic blend of scientist, mother, and culinary enthusiast. Born and raised in China, Dr. Qianzhi masterfully bridges Eastern and Western culinary traditions, creating meals that are not only delicious but also deeply nourishing. Now based in the Greater Boston area, she is a mother of two who understands the joys and challenges of crafting meals that delight the whole family. With a PhD in nutrition and over a decade of experience in research, education, and clinical practice, Dr. Qianzhi has made it her mission to empower families to take charge of their health through food. Her approach is rooted in science, enriched by culture, and tailored to your unique needs. In this Delivery Rank’s interview, we explore Dr. Qianzhi’s journey, her philosophy on nutrition, and her tips for creating vibrant, healthful family meals that honor tradition while embracing change.
As someone who combines the culinary traditions of China and the West, what are some of the key lessons each culture can learn from the other regarding nutrition and family meals?
Food is a huge part of Chinese culture. It is in our blood and our DNA. We see that as part of our identity and we would not hesitate to spend a good fortune and a substantial amount of time on anything related to food. Almost all of our celebrations involve food. It usually takes a whole family and days to prepare the food, which is then shared among the extended family at gatherings. It is also important for many Chinese families to have at least one formal meal together on a daily basis. These celebrations and sit-down dinners provide a great opportunity for people to catch up with each other, sharing stories and emotions and connecting to our history. One can easily find recipes that can be dated back to hundreds or even thousands of years ago. I think this almost worshiping mindset toward food really helps pass down the culture and create a community.
On the other hand, many dishes from the West are nutritious and convenient, which are great options for busy families. For example, sandwiches made with vegetables and protein sources are wonderful lunch box options. They are finger foods and do not require to be heated before eating, which are easy for young children to eat at school. I make quick salad and pasta dishes on weekdays a lot, which also gives my kids a chance to choose the toppings they want to add to their own plates. Since I moved to the U.S., I have also incorporated more dairy products into our diet. Dairy products are not essential in Chinese cuisines, but they are great sources of calcium and protein.
What advice would you give to parents who struggle to introduce healthy foods to picky eaters while still making mealtime enjoyable?
It would be helpful if parents understand how mealtime works and what parents and kids are responsible for, respectively. According to Ellyn Satter’s (who is a registered dietitian and world-renowned expert in feeding) Division of Responsibility, parents are responsible for determining when, where meals are held and what to offer at mealtime. Kids are responsible for determining whether they want to eat and how much they eat. When parents have the correct structure built at home, kids will have opportunities to explore and experiment with different foods or new foods that they have never tried before. It takes trust and time, but this model helps kids form lifelong eating habits that promote healthy eating and a healthy relationship with food. There are a lot of nuances to learn about this model. Even myself sometimes struggle with feeding my kids. Therefore, parents should not blame themselves or become anxious just because they cannot get everything right. Healthy habits do not form overnight and assistance from professionals like registered dietitians will be extremely valuable.
With the prevalence of processed foods and fast-paced lifestyles, how can families make small but impactful changes to improve their nutritional habits?
First of all, the definition of processed foods can be misleading sometimes. We all eat processed foods. Washing, cutting, cooking a food are all different ways of processing that food. What is concerning is when one’s diet is dominated by foods that are lacking essential nutrients but are loaded with substances linked to health risks, such as excessive amounts of sodium, added sugar or saturated fat. Processed foods are not created equal. There are processed foods that are convenient and can be part of a healthy eating plan. For example, one of my favorite weekday meal preparation hacks is store-bought rotisserie chickens. I always look for plain chicken and add some veggies to make quick pasta or rice dishes. Another idea is canned tomatoes with no added salt, which add so much flavor to whatever dinner I am making. Families can consider their schedules and preferences while considering small changes to their eating habits. For example, families can bulk cook on weekends then freeze part of the food in small batches. They can also stock up on some of the dry goods or canned ingredients to fix something quick. In general, spending some time on meal planning ahead of time can be very helpful. For people who are seeking some extra guidance, MyPlate is a good start. It tells you how proportionally each food group should be on the plate. It does not mean that you have to eat perfectly the next day, but that is a direction we can all work toward.
How does your background in nutrition research and clinical practice inform the practical advice you offer to families?
With many social media influencers self-claiming to be nutritionists, my background not only communicates the most up-to-date and evidence-based recommendations to consumers, but also empowers them to critically evaluate all the information flying on the Internet. I help consumers understand what science really means and how it is connected to our daily food choices. And my experiences in both research and clinical settings allow me to simplify complicated scientific concepts while still maintaining its precision.
What does being a "Nutrition Changer" mean to you, and how do you inspire others to embrace this mindset?
I view my role as a coach. I guide and support individuals to revisit their relationships with food and nutrition, to re-evaluate their nutritional needs, and to rethink the nutritional information they get from various sources. My clients and audiences will see changes in their own power to reach their health goals or goals they have for their families, whether they want to raise a healthy child, or feel better about their own health, or understand how to manage a disease. I encourage them to focus on their feelings and see with their own eyes what has worked for them in the past. My clients will have an opportunity to embrace their own desires and weaknesses with no judgment and find that sweet middle ground where they can happily enjoy food with no guilt but support their health goals at the same time.
To read more about The Nutrition Changer, please visit https://www.drnutritionchanger.com/