3 Things to Change About Your Diet with Tori Jensen, Registered Dietitian & Registered Nurse

3 Things to Change About Your Diet with Tori Jensen, Registered Dietitian & Registered Nurse

3 Things to Change About Your Diet

Tori Jensen
San Diego, CA
Registered Dietitian, Registered Nurse


Brief Introduction/Tell Us About yourself (where you are from, etc):

My name is Tori Jensen, and I'm a registered dietitian and registered nurse on a mission to make nutrition advice accessible and easily digestible for the everyday woman. I live in sunny San Diego, California, with my husband and two little girls. I currently work at a hospital as a nurse and for an incredible wellness company called ah.mi. At ah.mi, we're passionate about giving the everyday busy woman the tools they need for healthy, sustainable living!

 Why did you decide to pursue a career in nutrition?

As a collegiate soccer player, I experienced the power of nutrition first-hand, and I fell in love with the science of how food impacts our health and overall wellbeing. The rest is history (and includes a lot of delicious taste tests)!

What kind of training did you undergo/certification you received?

I received a Bachelor of Science in Dietetics from the University of Arizona, and I completed a 1-year internship before sitting for my boards to become a registered dietitian. Years later, I went back to school for my Bachelor of Science in Nursing from The University of Oklahoma.

What do people look for in a health coach, nutritionist, or dietician?

Each individual has unique needs, so my advice is to find a licensed individual that you have a good rapport with and can trust. The simplest way to find a licensed registered dietitian in your area is by visiting eatright.org.

If you could persuade people to change three things about their diet, what would they be?

  1. Limit processed food and get the majority of your intake from REAL FOOD. This means plenty of vegetables, fruit, legumes, nuts, seeds, whole grains, low-fat dairy, fish, and lean cuts of meat.
  2. Plan ahead to make sure you're stocked up on healthy food to make good choices at every meal.
  3. Drink water! (And lots of it!)


On the topic of diets, any weight-loss tips for our readers?

At ah.mi, we aren't promoting weight loss, but instead, we focus on a mindset shift in how you look at food, fitness, and wellbeing. We want to make healthy choices to become a way of life instead of something you only do when you have time or when you want to diet.

For instance, eating two cups of greens a day, drinking 90 oz of water, and being active at least three times a week are the cornerstones of livin' that ah.mi lifestyle. And, whatever your goal, these habits will help you attain a long-term sustainable, and healthy lifestyle.


How important is it to properly hydrate throughout the day?

Water helps your body metabolize nutrients, maintain hydration, get rid of waste, control body temperature, lubricate joints, and give your skin that fresh "glow." A lack of water can lead to dehydration, which can then cause fatigue, mental fog, electrolyte imbalances, and even loss of consciousness...so drink up!


How much water should someone drink in a day?

The average, healthy person needs about 90-100oz a day or 3L, but this can vary based on your size, activity, and environment. If you are sweating excessively, you may need even more than that amount. Please consult your physician if you have any specific health concerns because this recommendation might not be safe for you.


Plant-based living is becoming more and more popular. When eating a mostly plant-based / vegetarian diet, are certain foods to focus on to make sure we're getting enough nutrients and protein?

Plant-based eating emphasizes consuming more plants while still allowing for animal protein and dairy intake. With a wide variety of whole plant foods, you should be able to meet your daily requirements for carbohydrate, protein, fat, and micronutrients.


To ensure you're getting enough protein, include plant-based sources like nuts, seeds, legumes, peas, and whole grains. Start thinking outside the box by adding seeds as a topper to a smoothie or making tofu the star of your dish instead of chicken. If you need more guidance, we created a two-week plant-based menu at ah.mi to make it easier for you to incorporate more plants into your diet.


Speaking of plant-based, what are some of the benefits of drinking chlorophyll water/benefits of liquid chlorophyll?

Chlorophyll has been around as a supplement for many years, and it's what gives green veggies their color. It's used to purify the body from toxins, as a body deodorizer, for wound healing, and cancer-fighting — since it's packed with antioxidants.

Eat a variety of green vegetables to get chlorophyll in its natural form, spinach, kale, alfalfa, broccoli, seaweed, wheatgrass, and give yourself a boost with Chlorophyll Water!


Best ways to boost your immune system?

The number one tip is to eat a wide variety of fiber from whole foods to nourish your gut microbiome. Research has shown that this is a major player in maintaining the health of your immune system.


What's your favorite source of antioxidants that you recommend?

In general, plants are rich in antioxidants, but greens and berries are at the top of my list because they're jam-packed with polyphenols that interact with our body to promote health. Plus, they are easy to add to almost any meal! ah.mi’s Clean Green Smoothie is a sneaky (and delicious) way to get your greens.


What's one of your favorite organic/natural supplements or vitamins you recommended?

Multivitamins are like an insurance policy when it comes to filling in any gaps you might have in your diet.


Any favorite health/nutrition podcasts or books you recommend to our readers?

I love the Found My Fitness podcast with Dr. Rhonda Patrick! And there's also some excellent nutrition advice written by me on the ah.mi blog!


Where can our readers find you? (Instagram, Facebook, etc.):

Follow me on Instagram at @thenursetitian

Follow ah.mi on Instagram at @ahmi.health