The Dietitian's Digest

The Dietitian’s Digest

  • Prioritize Protein Foods at Every Meal

    Prioritize high-quality protein foods at every meal for optimal health. The average adult can absorb about 30 grams of protein per meal, while athletes can manage up to 40 grams. Real foods like lean meats, fish, and beans promote fullness, stabilize blood sugar, and support muscle growth.

  • Full Fat Dairy Is On the Menu

    Full-fat milk has regained popularity as research highlights its benefits, such as keeping you fuller longer, despite historical dietary guidelines favoring low-fat options. All milk varieties provide essential nutrients. However, consult healthcare providers about individual dietary needs, as high saturated fat intake might still pose health risks. Balance is key in dairy consumption.

  • Eat Vegetables & Fruits Throughout the Day

    The latest Dietary Guidelines endorse lightly salting home-cooked vegetables to enhance consumption. Sodium sources in the U.S. diet reveal that 75% comes from processed foods. While avoiding table salt affects sodium intake minimally, processed foods remain a significant contributor. Lightly added salt can enhance flavor without excessive intake.

  • Weekly Trail Mix Tips: Nutrition, Exercise and Mental Health

    Nutrition The MIND Diet. “Inflammaging” is the age related increase in pro-inflammatory markers in our blood and tissues. You can easily guess many of the culprits that contribute to ongoing chronic stress such as poor diet, stress, smoking, alcohol, sleep habits, excess body fat and dental health. The MIND Diet, a fusion of the Mediterranean…

  • Weekly Trail Mix Tips: Nutrition, Exercise and Mental Health

    Nutrition Oatzempic. Another social media fueled diet craze is upon us, albeit not as outrageous as the cotton ball or dish pod diet. Oatzempic is a blended drink made of 1/2 cup rolled oats + 1 cup water + dash of cinnamon + squeeze of lime juice. The name is derived from a play on…

  • Weekly Trail Mix Tips: Nutrition, Exercise and Mental Health

    Nutrition Eat More Herbs. De-stemming herbs can be a chore but don’t let it be a barrier to improved meal taste and health. Herbs are loaded with phytochemicals that help that enhance your immune system and are a flavorful way to cut down on sodium intake. Try this smart kitchen hack to easily free your…

  • Weekly Trail Mix Tips: Nutrition, Exercise and Mental Health

    Weekly Trail Mix Tips: Nutrition, Exercise and Mental Health

    Your food and health behavior dissected, new adult hydration options, straightening your posture, what is: 1)movement, 2)mindfulness, 3) meaningful and 4) mastery and will you buy Oatly or just drink it?

  • Weekly Trail Mix Tips: Nutrition, Exercise and Mental Health

    Weekly Trail Mix Tips: Nutrition, Exercise and Mental Health

    Nutrition, exercise and mental health news of the week. May it motivate you to make a step in a positive direction.