Ask the RD | September
Our registered dietitian, Jamie, and guest registered dietitian, Kayla, offer answers to nutrition-related questions you — our community —has 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!
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Macronutrients — carbs, protein, and fats — are nutrients our bodies need for energy. The amount of energy (i.e., calories) a person needs depends on their age, gender, height/ weight, and activity level. Here’s a quick overview:
Carbohydrates (4 calories/gram): This is our body’s preferred source of energy. Carbs break down into glucose, which fuels our brain and cells. Examples: grains, beans, starchy vegetables, fruits, and milk + yogurt.
Protein (4 calories/gram): Builds and repairs muscles, supports our immune system, and helps make hormones. Examples: tofu, meat, fish, eggs, beans, nuts, and seeds.
Fats (9 calories/gram): A secondary energy source that helps absorb vitamins and keeps us feeling full longer. Examples: avocados, olive oil, nuts, and fatty fish.
Counting macronutrients involves tracking how many grams of carbs, protein, and fats you eat daily. There are apps to help with this, and it can be useful for people trying to achieve specific health or fitness goals such as building muscle or managing diabetes through carb counting.
However, constantly counting macros or calories can sometimes cause us to lose touch with our body’s natural hunger and fullness cues. It can also impact our relationship with food, making eating feel more like a numbers game than a nourishing experience.
For most people, a balanced diet with a variety of whole foods is enough. I recommend using the Healthy Plate method as a simple visual guide to balance your meals without stressing the numbers. Remember to listen to your body and focus on how food makes you feel — not just the numbers.
Previous related Ask the RD posts:
December 2023 provided helpful information on the Healthy Plate method.
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Let' start with defining the differences between being at-risk for diabetes and living with diabetes.
If you’re at risk for diabetes, you may have higher than normal blood sugar levels, possibly even pre-diabetes. Risk factors include family history, weight, low activity levels, or a history of gestational diabetes during pregnancy.
If you are living with diabetes or have been clinically diagnosed with diabetes, meaning a healthcare provider has confirmed through blood tests. There are different types of diabetes — Type 1, Type 2, LADA, and gestational diabetes. Tests like fasting blood sugar, non-fasting blood sugar, and hemoglobin A1C are used for this diagnosis.
Whether you’re at risk or living with diabetes, choosing the right foods can make a big difference. You should limit ultra-processed foods, sugar sweetened beverages, and juices. Aim for a variety of whole foods from every food group. Focus on foods rich in protein, healthy fats, and fiber. Combining these at meals and snacks helps manage blood sugar while keeping you full and satisfied.
Here are some budget-friendly food suggestions:
Vegetables (non-starchy/starchy*) & Fruits*: Any variety! Shop in-season or choose frozen or canned (opt for low-sodium and rinse when possible).
Whole Grains*: brown rice, quinoa, and oats — buying in bulk can save money.
Lean Proteins: Tofu, beans*, eggs, and chicken are great options.
Dairy & Dairy Alternatives: Choose plain, unsweetened yogurt* and plant-based milk to avoid added sugars.
Healthy Fats: Look for deals on olive oil, nut butters, and bulk nuts and seeds.
*These foods are sources of carbohydrates, for portioning: 1 fist = ~1 cup carbohydrates
These budget friendly meal + snack ideas can be adjusted to fit your personal carbohydrate goals:
Vegetable Stir-Fry: Use tofu and lots of non-starchy veggies (fresh or frozen) over a small portion of brown rice or quinoa. Make your own sauce to reduce added sugars. For a great stir-fry recipe, try our Baked Tofu with Vegetables Stir-Fry and peanut Sauce.
Chili: Swap animal protein for a variety of beans to cut costs and pack in more fiber, plus load up on veggies. For a great chili, try our Heart Healthy Chili.
Egg Frittata Muffins: Whisk eggs with vegetables you already have on hand (especially the ones nearing their end), then top with a sprinkle of cheese. Bake. Give our Busy Morning Breakfast Bites a try!
Simple Snacks: Try an apple with peanut butter, a cheese stick with whole-grain crackers, or Greek yogurt with fruit.
If you need support navigating dietary changes, talking to your healthcare provider or a registered dietitian can be helpful. Learn more from our registered dietitian through our monthly nutrition education, In the Kitchen.
Previous related Ask the RD posts:
May 2024 answered, “Can you give examples of lean proteins to maintain healthy blood sugar levels?”
April 2024 answered a question on the healthiest milk alternatives.
March 2024 answered, “What is your best nutritional advice for lowering your A1C levels and combatting diabetes? Are there food swaps or tips you recommend?”
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Intermittent Fasting (IF) means alternating between eating and fasting. Popular methods include the 16/8 method (fasting for 16 hours, eating during the 8 hours) and the 5:2 method (eating normally for five days and restricting calories for two).
Some women report this method being helpful, but research on the benefits is still limited. Like other restrictive diets, Intermittent Fasting may be difficult to sustain long-term. Studies have shown the method can lead to weight loss, but not necessarily being better than simply reducing overall caloric intake. Intermittent Fasting can cause hunger, irritability, drops in energy levels, and might even make it harder to listen to your body’s natural hunger and fullness cues.
It’s important to remember that as we age, we’re more prone to bone loss, muscle decline, and a slower metabolism — restricting food might make these issues worse.
A more sustainable approach includes:
Balancing your meals with whole foods and aiming for 20-30 grams of protein per meal.
Following a consistent exercise routine, cardio and strength training, to help keep your bones strong, muscles healthy, and metabolism working well.
If you’re thinking about trying intermittent fasting, talk to your healthcare provider or a registered dietitian to determine if it’s a good fit for you.
Previous related Ask the RD posts:
May 2024 answered the question, “How can I maintain a healthy post-menopausal weight?” which may provide additional helpful resources.
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Leptin is a hormone made by fat cells that helps regulate hunger and energy balance over time. In normal physiology, your leptin levels correlate to the amount of body fat you have; a higher body fat means higher levels of leptin, and lower body fat means you have lower levels of leptin. It offers regulation between your food intake and energy use long-term by helping to manage hunger when your body has enough energy (i.e., calories) for your body's typical needs.
Leptin resistance has been linked to obesity and occurs when the body stops responding to the signals from leptin. Though you have enough leptin and thus energy stored, the brain doesn’t recognize it and keeps thinking you’re hungry. This can lead to overeating and weight gain, despite having enough fat stored. Some studies suggest high intake of added sugars and saturated fat, and low protein intake are drivers of leptin resistance.
Leptin resistance can be managed with a balanced diet, as well as regular exercise, and proper sleep. If you need support navigating dietary concerns, talking to your healthcare provider or a registered dietitian can be helpful.
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Lectins are a type of protein found in many plants, including nightshade vegetables like tomatoes, peppers, potatoes, and eggplants. Lectins help plants defend against pests and pathogens, but they’ve attracted attention due to their possible effects on human health.
There’s no strong evidence linking lectins in nightshade vegetables to memory loss. In fact, many of these vegetables are rich in nutrients like vitamins, minerals, and antioxidants, which are beneficial for overall health. However, some concerns have been raised about lectins because, in large amounts or when raw, they may interfere with nutrient absorption or cause digestive issues. Fortunately, cooking methods like boiling, soaking, and fermenting reduce lectin levels significantly, making these foods safe for most people to eat.
For most people, the benefits of eating a variety of vegetables, including nightshade, far outweigh any potential risks. As always, if you need support navigating specific health concerns or dietary restrictions, it’s best to talk to a healthcare provider or a registered dietitian.
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Here are some low-cost, healthy snack ideas for kids, including both store-bought and homemade options:
Store-Bought Ideas
Whole-Grain Crackers with Cheese: Look for affordable whole-grain options and pair them with pre-sliced cheese.
Greek Yogurt Cups: Choose plain or lightly sweetened Greek yogurt, and let kids add their favorite toppings like fruit or granola. Try our Berries and Yogurt Parfait!
Hummus with Veggies: You can buy large tubs of hummus and bulk bags of veggies to portion out for snacks.
Unsweetened Applesauce Cups or Pouches: These are easy to pack for school and don’t have added sugars.
Popcorn: Buy plain popcorn or make your own at home. Popcorn is a whole grain and can be seasoned to taste.
Trail Mix: Pick up a store-brand mix or create your own using bulk nuts, dried fruit, and whole-grain cereal.
Homemade Ideas – most of these snacks can be prepped ahead of time to get ahead of a busy week!
Fruit & Veggie Muffins: Make a batch of muffins with fruits like apples or bananas and add grated carrots or zucchini for extra nutrients. These can be made in large batches and frozen. We've got many recipes for healthier muffins in our recipe collection, to include this 2-Minute Apple Mug Muffin.
DIY Trail Mix: Let kids help mix their own snacks with nuts, dried fruit, and a sprinkle of whole-grain cereal or dark chocolate chips. Our Fruit and Nut Granola is a great base to making your own trail mix.
Apple or Banana Slices with Nut Butter: This snack is filling and easy to prepare with fruits and nut butter you already have at home.
Homemade Energy Bites: Mix oats, nut butter, and honey with add-ins like chocolate chips or dried fruit to create bite-sized snacks that can be kept in the fridge. Give our Peanut Butter Pretzel Bites a try.
Veggie Sticks with Homemade Dip: Slice up cucumbers, bell peppers, or carrots and pair them with homemade hummus, or yogurt-based dips like ranch or tzatziki. These options are easy to adapt to and can be adjusted based on taste preferences and what you have on hand.
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.