Ask the RD | April

Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.

The information shared within this blog is meant for informational purposes only and should not be received as medical advice.

If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!

• I’m seeking support for meal planning to support optimal body functioning.

  If you are seeking specific support in building a meal plan tailored to meet the needs of your current health status, we always recommend making an appointment with a registered dietitian. Your medical provider should be able to assist in referring, or you can contact your insurance provider to find out your medical nutrition therapy coverage benefits.    

  In general, this blog is filled with helpful information related to foods supporting the body’s overall functioning, consuming the recommended daily values for key vitamins and minerals. You can use the search box on the Ask the RD homepage to locate several posts supporting a general goal of a balanced, healthy nutrition plan.  

  You can also register for our free In the Kitchen monthly nutrition education series. 

  Examples of previous Ask the RD questions (with many more available):  

  • What are the appropriate servings for each food included in the Healthy Plate? (December 2023) 

  • What are the best food options to maintain healthy iron levels? (November 2025)  

  • What are the best tools or methods for tracking calories? (April 2025) 

  •  Can you give examples of lean proteins to maintain healthy blood sugar levels? (May 2024)   

  • What is your best nutritional advice for lowering your A1C levels and combatting diabetes? Are there food swaps or tips you recommend?  (March 2024) 

• Is it possible to get my maximum amount of protein daily just by eating whole food, and not using supplements?

  Yes, it is absolutely feasible to meet your daily protein needs through whole foods alone. Generally, I recommend aiming for 20-30 grams of protein at each meal plus some additional protein at snacks depending on your body size, age, medical conditions, and exercise routine.

  So, what does 20-30 grams of protein look like in real food?

  • 1 oz of meat, poultry, or fish = 7 g protein 

  • 1 large egg = 6 g protein 

  • 1 egg white = 3.5 g protein 

  • 1 oz tofu = 3 g protein 

  • 1 cup Greek yogurt = 20-25 g protein 

  • 1 cup regular yogurt = 8-12 g protein 

  • 1 cup cottage cheese = 25 g protein 

  • 1 cup dairy milk = 8 g protein 

  • 1 cup soy or pea milk= 7-8 g protein 

  • 1 oz hard cheese = 7 g protein 

  • ½ cup beans/lentils = 7-9 g protein 

  • 1 oz nuts/seeds = 4-6 g protein 

  • 1 cup quinoa = 8 g protein 

   As you can see, reaching 20-30 grams of protein per meal can be a bit challenging, but not impossible. And though I do prefer the whole food approach, supplemental protein powders may be a useful tool to help some folks reach their protein goals.

  Previous Ask the RD Questions:  

  • How much protein is recommended daily? Does age or gender matter? (January 2025)

  • What should I look for when choosing a protein powder? (May 2025)

• Please explain time-based eating patterns. Who can benefit?

  Optimal eating patterns are closely tied to our body’s inherent internal clocks as many biological functions, including hormonal regulation and metabolic activity, align with our circadian rhythms. As such, the below time-mediated eating strategies are proven to improve overall health and reduce the risk for chronic conditions such as overweight and obesity, diabetes, and cardiovascular disease.   

  • Follow a consistent meal routine for best physiological response.

    • Regular and consistent food input help your body to maintain stable energy levels, regulate hormonal activity, and optimize digestion.  

  • Eat within a 10–12-hour window each day. 

    • For example, if you eat breakfast at 8:00 am, strive to finish your dinner by 6:00-8:00 pm.  

  • Consume the majority of your calories in the earlier part of the day. 

    • Aim to “eat breakfast like a king, lunch like a prince, dinner like a pauper” for best metabolic function and weight management.

    • Instead of making dinner your biggest meal of the day, redistribute your caloric intake to include a heartier breakfast. 

    • Avoid eating close to bedtime, late at night, or during early morning hours to best align with the body’s natural circadian rhythms.

  • Eat every 3-4 hours during waking hours to best align with hunger signals and to prevent over-eating.

    • Eat breakfast within 1-2 hours of waking. 

    • Eat lunch 3-4 hours after breakfast. 

    • Eat dinner in the early evening, or at least 2 hours before bed.  

    • Add a snack if you are going longer than 4-5 hours between meals.

• Do dairy-free products have similar nutritional content as their real dairy alternatives.

  The nutritional profiles of dairy-free alternatives can vary significantly when compared to their dairy-based counterparts. In particular, the calorie, protein, and fat contents can differ quite a bit as most dairy-free milks offer lower calorie, lower protein, and lower saturated fat counts (soy and pea milks are exceptions as they contain a similar amount of protein as compared to dairy milk). 

  When choosing dairy-free milks, you will also want to pay attention to the “added sugar” content as many of the flavored varieties contain significant amounts of added sugar, same for flavored dairy milk options.  

  As far as the vitamin and mineral content is concerned, most dairy alternatives have been fortified and therefore contain similar amounts of calcium and vitamin D when compared to dairy-based milk. Bottom line, choose the products you enjoy and tolerate while being mindful of the calorie, protein, saturated fat, added sugar, and nutrient contents.  

  For more information, the FDA offers helpful information.

  Previous Ask the RD Questions: 

  • What are healthier cheese options for someone who is lactose intolerant? Are lactase pills a safe and effective option? (November 2023)

  • What is a good milk substitute for lactose intolerance? Which is the healthiest option? (April 2024) 

• Please explain artificial color statements on food labels. Should we be concerned about consuming?

  The Food and Drug Administration (FDA) regulates color additives in the U.S. food supply. Within the Food, Drugs & Cosmetics category, the FDA evaluates every food additive for safety and does not approve any additives that are found to cause cancer in animals or in humans. The FDA requires these color additives to be declared in the ingredient list of the food product using the designated nomenclature which includes the color and number, such as Red 40 or Yellow 6.

  Though such color additives are considered safe for consumption, they are typically found in more heavily processed food products which often offer little to no nutritional benefit. So instead of worrying about the safety of these color additives, start by reading food labels and choosing more quality food products with shorter ingredient lists. Focus on prioritizing mostly whole foods, minimally processed food products, and scratch-prepared meals as the foundation of your eating plan.  

  Learn more by visiting the FDA’s website.

Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.