Blog Archive

March 8, 2026

Perspectives on the new Dietary Guidelines for Americans

By Riley L. Hughes, PhD, RD, CF-L1; Tina Guadan Fogall, MS, RDN; Fernanda Nunes, RD, MPH Candidate; Jeani Hunt, MS, RD, CD

In this collaborative post, we share our perspectives on the new Dietary Guidelines for Americans (DGAs): what they mean, where they fall short, and how they have the potential to play out in real life. Drawing from different specialties within dietetics, we explore what these guidelines offer and what they mean for our practices and communities.

Riley L. Hughes, PhD, RD, CF-L1
Registered Dietitian and Fitness Coach at Experience Momentum

As a dietitian specializing in sports performance, gut health, and disordered eating, and with a PhD focused on the role of the gut microbiome in human health, I would like to highlight two aspects of the 2025–2030 Dietary Guidelines to provide additional nuance and a word of caution.

Carbohydrates, the Fiber Gap, and the Gut Microbiota

Firstly, the pivot towards a higher protein recommendation (aiming for 1.2–1.6 g/kg) acknowledges that previous recommendations were designed to prevent deficiency rather than promote health and muscle maintenance. However, the inverse pyramid, with fruit and grains at the bottom, fails to convey the importance of carbohydrates for muscle strength and function.¹ The decreased emphasis on carbohydrates, as well as the lack of representation of plant protein sources in the pyramid, also risks promoting a "fiber gap" that could negatively impact gut health.

With 95% of Americans failing to meet fiber targets,² an animal-heavy protein shift without a "fiber-first" framework is concerning. Research shows that in low-fiber environments, gut microbes switch from fermenting fiber to proteolytic fermentation.³ This produces metabolites that can erode the protective mucus lining and trigger systemic inflammation.⁴ Incorporation of plant proteins such as beans, lentils, soy products (tofu, tempeh, edamame), quinoa, nuts, and seeds can help individuals meet protein goals while also providing beneficial fiber sources for gut microbes.

Considerations for the  "Real Food" Rhetoric

Second, the the new written guidelines rely heavily on binary language, such as "real food" vs. "processed food." The use of this language without nuance or additional context poses a risk of promoting rigid or disordered judgments and behaviors.⁵

Without nuanced context, these terms:

• Fuel Orthorexic Judgments: They risk creating a rigid moral hierarchy that can trigger obsessive "clean eating" behaviors and a tendency to label foods as “good” or “bad,” which can be detrimental to mental, social, and physical health.
• Ignore Functionality: For an athlete, a "processed" carbohydrate gel or a Rice Krispy Treat are functional tools for fueling, not health hazards. Because athletes are typically health-conscious, they may unnecessarily restrict these fuel sources. This could result in undernutrition, which may then lead to detrimental impacts on both performance and health.
• Disregard Accessibility: Labeling accessible, shelf-stable foods as "not real" ignores socioeconomic and nutritional realities. Many packaged and “processed” foods are more affordable and can provide important nutritional value. Foods must be considered on an individual basis to understand how they may or may not support an individual’s health and overall goals.

Sources & Research

1. Margolis, Lee M., and Stefan M. Pasiakos. "Low Carbohydrate Availability Impairs Hypertrophy and Anaerobic Performance." Current Opinion in Clinical Nutrition & Metabolic Care, vol. 26, no. 4, July 2023, pp. 347–52, https://doi.org/10.1097/MCO.0000000000000934.
2. Quagliani, Diane, and Anne Felt-Gunderson. "Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit." American Journal of Lifestyle Medicine, vol. 11, no. 1, 2017, pp. 80–85. SAGE Publications, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/.
3. Fan, Yong, and Oluf Pedersen. "Interpreting the Gut Microbiome in Health and Disease." Nature Reviews Microbiology, vol. 19, 2021, pp. 75–93. Nature Portfolio, https://www.nature.com/articles/s41579-020-0433-9.
4. Desai, Mahesh S., et al. "A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Host Susceptibility to Enteric Pathogens." Cell, vol. 167, no. 5, 2016, pp. 1339–1353. Elsevier, https://www.cell.com/cell/fulltext/S0092–8674(16)31464–7.
5. "Orthorexia Nervosa." National Eating Disorders Association, 2024, https://www.nationaleatingdisorders.org/orthorexia-nervosa/.

Tina Guadan Fogall, MS, RDN
Registered Dietitian at Neighborcare Health, Rainier Beach

The Dietary Guidelines for Americans were created to protect communities from nutrient deficiencies and prevent disease.¹ They were designed to promote health-supporting eating patterns for most people, not to define ideal diets for those with unlimited resources. In some ways, today’s guidelines stay true to that purpose. But in community health, the real question is whether these guidelines actually reach the people who need them most, and whether the systems that surround them enable action on the recommendations when survival is the priority.²

As a community clinic dietitian, I deeply value evidence-based nutrition and understand how strongly guidelines influence policy and funding, nutrition standards within institutions and clinical practice.³ Yet I frequently encounter a disconnect between the assumptions behind these recommendations and the realities of my patients’ lived experiences. 

Many of my patients have never seen these guidelines or the ones before them. Nutrition knowledge often comes from online sources, social media, word of mouth, or family traditions. For those with limited resources, it’s about doing what’s possible. Food choices depend on what’s affordable and available, which often means reliance on food banks. The main barriers are not motivation, but lack of education, access, time, transportation, money, and high stress.⁴

Layered onto this reality are years, sometimes decades, of trauma. Many patients have endured abuse, racism, discrimination, bias, and other systemic barriers. This history shapes their ability to trust, engage, and believe in change.⁵ My initial visits with patients often focus on building a relationship, and the first recommendation may not be nutrition related at all; it might be mental health support, time in nature, or simply contemplating what is possible.

This is why individualized care matters. Evidence-based guidelines should be a foundation, not a prescription. In community health, our role is to translate evidence into individualized, realistic, culturally responsive care that honors lived experience and small, meaningful steps forward. But real, lasting change goes beyond the clinic. It depends on shifts in the bigger systems around us: food, healthcare, education, housing, and more.⁶ Only then can nourishment and care become truly accessible for everyone.

References

1. US Department of Agriculture, US Department of Health and Human Services. Dietary Guidelines for Americans, 1980. USDA; 1980. Accessed February 21, 2026. https://www.dietaryguidelines.gov/sites/default/files/2019-05/1980%20DGA.pdf
2. Kumanyika SK. A Framework for Increasing Equity Impact in Obesity Prevention. Am J Public Health. 2019;109(10):1350–1357. doi:10.2105/AJPH.2019.305221
3. Mozaffarian D, Angell SY, Lang T, Rivera JA. Role of government policy in nutrition-barriers to and opportunities for healthier eating. BMJ. 2018;361:k2426. Published 2018 Jun 13. doi:10.1136/bmj.k2426
4. Coleman-Jensen A, Rabbitt MP, Gregory CA, Singh A. Household Food Security in the United States in 2022. USDA Economic Research Service; 2023. Accessed February 24, 2026. https://ers.usda.gov/sites/default/files/_laserfiche/publications/107703/ERR-325.pdf?v=93413
5. Goldstein E, Chokshi B, Melendez-Torres GJ, Rios A, Jelley M, Lewis-O'Connor A. Effectiveness of Trauma-Informed Care Implementation in Health Care Settings: Systematic Review of Reviews and Realist Synthesis. Perm J. 2024;28(1):135–150. doi:10.7812/TPP/23.127
6. Centers for Disease Control and Prevention. Social determinants of health: Know what affects health. Published 2023. Accessed February 24, 2026. https://www.cdc.gov/socialdeterminants/index.htm 

Fernanda Nunes, RD, current MPH Candidate
Graduate Student at the University of Washington—MPH in Food Systems, Nutrition and Health with a certificate in Climate Change and Health

As a public health dietitian who is passionate about sustainable and equitable food systems, the 2025–2030 DGAs are deeply concerning.

We are living through critical years that will determine the path of global warming. Global surface temperatures have already reached 1.1°C above pre-industrial averages (1850–1900).¹ As a global community, we must take sharp action to prevent global surface temperatures from exceeding the established goal of 1.5°C.¹ Food systems are estimated to account for 30% of total greenhouse gas emissions.² Scientific consensus is clear that plant-forward dietary patterns substantially lower greenhouse gas emissions, land use, and water use.^3–5 Considering the current administration’s stance on climate change, it is not surprising that the DGAs do not mention the association between dietary patterns and climate change. However, it is deeply concerning that the DGAs promote dietary patterns associated with detrimental environmental impacts.⁶ We would encourage the Academy to place a greater focus on the environmental harms of dietary patterns high in animal-based foods in its public statement about the 2025–2030 DGAs.⁷

The 2025–2030 DGAs explicitly discarded the evidence carefully compiled by the Scientific Advisory Committee because it used a health-equity lens.⁸ The scientific consensus has been clear for decades that socioeconomic factors play a critical role in communities’ access to nutritious food.^9,10 The Academy has publicly recognized that sociodemographics make marginalized communities more vulnerable to malnutrition and food insecurity.¹¹ I would encourage a much greater emphasis on health equity in the Academy’s public statement about the 2025–2030 DGA.⁷ This is particularly relevant considering that the DGAs determine which foods are served in federal nutrition programs,⁸ which are primarily utilized by the same communities that are ignored when a health equity lens is discarded.¹² 

I believe that RDs hold the responsibility of continuing advocating for nutrition guidance through a health equity lens, and promoting evidence-based resources about the environmental impacts of dietary patterns and food systems.

References

1. Calvin K, Dasgupta D, Krinner G, et al. IPCC, 2023: Climate Change 2023: Synthesis Report. Contribution of Working Groups I, II and III to the Sixth Assessment Report of the Intergovernmental Panel on Climate Change [Core Writing Team, H. Lee and J. Romero (Eds.)]. IPCC, Geneva, Switzerland. First. (Arias P, Bustamante M, Elgizouli I, et al., eds.). Intergovernmental Panel on Climate Change (IPCC); 2023. doi:10.59327/IPCC/AR6-9789291691647
2. Rockström J, Thilsted SH, Willett WC, et al. The EAT–Lancet Commission on healthy, sustainable, and just food systems. The Lancet. 2025;406(10512):1625–1700. doi:10.1016/S0140-6736(25)01201-2
3. Poore J, Nemecek T. Reducing food’s environmental impacts through producers and consumers. Science. 2018;360(6392):987–992. doi:10.1126/science.aaq0216
4. Chai BC, Voort JR van der, Grofelnik K, et al. Which Diet Has the Least Environmental Impact on Our Planet? A Systematic Review of Vegan, Vegetarian and Omnivorous Diets. Sustainability. 2019;11(15). doi:10.3390/su11154110
5. Jarmul S, Dangour AD, Green R, Liew Z, Haines A, Scheelbeek PF. Climate change mitigation through dietary change: a systematic review of empirical and modelling studies on the environmental footprints and health effects of ‘sustainable diets.’ Environ Res Lett ERL Web Site. 2020;15:123014. doi:10.1088/1748-9326/abc2f7
6. Dietary Guidelines for Americans, 2025–2030. Published online 2026.
7. Academy Statement on 2025–2030 DGAs Release. 2026. Accessed February 26, 2026. https://www.eatrightpro.org/about-us/who-we-are/public-statements/academy-statement-on-2025-2030-dgas-release
8. HHS. US HHS Fact Sheet. January 7, 2026. Accessed February 26, 2026. https://www.hhs.gov/press-room/fact-sheet-historic-reset-federal-nutrition-policy.html
9. Jiao L. Social Determinants of Health, Diet, and Health Outcome. Nutrients. 2024;16(21):3642. doi:10.3390/nu16213642
10. Pechey R, Monsivais P. Socioeconomic inequalities in the healthiness of food choices: Exploring the contributions of food expenditures. Prev Med. 2016;88:203-209. doi:10.1016/j.ypmed.2016.04.012
11. Health Equity and Social Determinants of Health - Quality Team. Accessed February 26, 2026. https://www.cdrnet.org/vault/2459/web//Health%20Equity%20and%20Social%20Determinants%20of%20Health%20-%20Quality[49].pdf
12. USDA. Characteristics of SNAP Households: Fiscal Year 2023 | Food and Nutrition Service. 2025. Accessed February 26, 2026. https://www.fns.usda.gov/research/snap/characteristics-fy23
13. Mozaffarian D. Plant-Based Diets and Diabetes Risk: Which Foods, What Mechanisms? Diabetes Care. 2024;47(5):787–789. doi:10.2337/dci24-0011 

Jeani Hunt, MS, RD, CD
Women's Health Nutrition | Private Practice

Because I specialize in women’s health and fertility, I wanted to take a closer look at the new Dietary Guidelines food pyramid through a fertility lens and compare it to the Mediterranean Diet pyramid that I use in clinical practice.

Of course, we haven’t relied on a traditional food pyramid in over 15 years, so its reappearance has sparked a lot of conversation (and confusion). In addition, fertility is rarely the primary lens through which national dietary guidelines are developed. However, those behind the current pyramid do claim that fertility is an important priority, as birth numbers continue to decline. 

The Mediterranean Diet pyramid (Med pyramid), developed by Oldways and informed by decades of research¹ has been extensively studied for reproductive health. This way of eating has been associated with improved insulin sensitivity, lower inflammation, better cardiovascular health, and improved fertility outcomes, including higher pregnancy rates and improved IVF success.^2–4

While both pyramids emphasize whole foods, fruits, vegetables, and limiting ultra-processed foods, there are a few key differences. Most importantly, the new pyramid places emphasis on animal protein and specifically red meat. Whereas, the Med pyramid clearly emphasizes plant protein, seafood and some white meat with little red meat. The actual guidelines seem to not distinguish much between proteins, despite continuing to recommend no more than 10% of calories come from saturated fat. Many studies suggest lowering red meat intake improves fertility outcomes, including the cornerstone Nurses Health Study, which found that higher intake of red meat was associated with a higher risk of infertility.⁵ 

Fat sources are not distinct in the new pyramid, lumping saturated fat sources such as beef tallow and butter in with unsaturated sources such as olive oil, nuts seeds and avocado and calling all of it “healthy fats.” This is not only confusing, as “health fats” have historically been used to refer to unsaturated fats, but is not conducive to the best fertility outcomes. The Med Pyramid specifically emphasizes unsaturated fat sources and even more so those from monounsaturated fats found in olive oil, nuts and avocado. 

When viewed through a fertility lens, the difference becomes clear: the Mediterranean Diet pyramid actively supports the biological processes required to ovulate, conceive, and sustain a healthy pregnancy. That’s why, despite updates to national guidelines, it remains my go-to framework for fertility nutrition.

References

1. Oldways Preservation Trust. Oldways Cultural Food Traditions. Accessed March 5, 2026. https://oldwayspt.org/
2. Karayiannis D, Kontogianni MD, Mendorou C, Mastrominas M, Yiannakouris N. Adherence to the Mediterranean diet and IVF success rate among non-obese women attempting fertility. Hum Reprod. 2018 Mar 1;33(3):494–502. doi: 10.1093/humrep/dey003. PMID: 29390148.
3. Toledo E, Lopez-del Burgo C, Ruiz-Zambrana A, Donazar M, Navarro-Blasco I, Martínez-González MA, de Irala J. Dietary patterns and difficulty conceiving: a nested case-control study. Fertil Steril. 2011 Nov;96(5):1149–534.
4. Vujkovic M, de Vries JH, Lindemans J, Macklon NS, van der Spek PJ, Steegers EA, Steegers-Theunissen RP. The preconception Mediterranean dietary pattern in couples undergoing in vitro fertilization/intracytoplasmic sperm injection treatment increases the chance of pregnancy. Fertil Steril. 2010 Nov;94(6):2096–101.
5. Chiu YH, Chavarro JE, Souter I. Diet and female fertility: doctor, what should I eat? Fertil Steril. 2018 Sep;110(4):560–569. 

January 22, 2026

Introducing the GSDA Member Spotlight! 

We are continuously inspired by our members and want to share their stories with you. Interested in being featured in the next Member Spotlight? Click here to submit your application! Read on to learn more about Bailey.

How did you come to pursue a career in nutrition? 

“After graduating from Colorado State University I had the opportunity to live in a small mountain town and work with a local non-profit organization in their food bank and nutrition education programming. I had a fabulous RD mentor and loved working in community nutrition. I then completed my masters and dietetic internship at Oregon State University and started my first RD position in outpatient nutrition counseling with SeaMar Community Health where I have been for the past two years.”

What do you love most about the work you do? 

“I have a passion for children’s nutrition education, specifically creating positive meal and food environments and aiding in food exploration. I enjoy counseling parents on strategies for feeding kids to reduce picky eating and foster healthy relationships with food.” 

What do you value most about your GSDA membership?

“The most valuable part of the GSDA membership for me is the community and connections I have made. As a new Seattle resident and newly credentialed RD, joining GSDA allowed me to meet and get to know other nutrition professionals in the area! Additionally, joining the GSDA board has provided me with the  opportunity to build skills that enhance my professional performance and build confidence!” 

January 2026

January 6 is National Bean Day— What Are You Making? January 6 is a great day for dietitians to celebrate the benefits of beans! The following are a few reminders of the nutritional value of beans, a couple quick recipe ideas, and while we are at it, some food safety tips for slow cookers, which can be great for making beans PLUS it is National Slow Cooking Month. Please note! To reduce lectin presence in your final dish, be sure to use canned or pre-boiled beans in slow cooker recipes as the slow cooker is not reliably hot enough to destroy the naturally occurring toxins present in dried beans. Soak beans for at least 5 hours in water, then boil for ten minutes.	Photo by Milada Vigerova on unsplash.com.
Five Bean Bennies Beans are high in fiber, especially soluble fiber, which helps lower LDL ("bad") cholesterol and supports reduced risk of heart disease. Beans positively impact blood sugar. The combination of fiber and complex carbs slows sugar absorption, stabilizing blood glucose levels. Protein and fiber promote satiety, helping you feel full longer and potentially reducing overall calorie intake. Digestively speaking, fiber regulates bowel movements, prevents constipation, and feeds beneficial gut bacteria (probiotics). Eating beans regularly may play a role in disease prevention. Bean consumption is linked to lower risks of type 2 diabetes, certain cancers (like colon cancer), hypertension, and stroke.
A Few Recipes that Celebrate Beans Black Bean and Corn Salad. Use this recipe as a starting point to build your own favorite salad. It includes plenty of colorful vegetables with a tangy bite depending on how much lime juice and jalapeno you incorporate. Serve on a bed of finely shredded red and green cabbage or alongside a Swiss cheese and corn tortilla quesadilla. Pro tip: Put avocado in the quesadilla instead of the salad to keep your salad looking fresh for leftovers. Homemade Hummus in Five Minutes! This is a restaurant recipe from the food52.com website but utilizes just seven ingredients, one of which is ice water. Note that tehina (in the recipe) and tahini are the same thing. Tuscan White Bean Soup. This soup from The Wanderlust Kitchen is a reliable and quick go-to recipe for busy nights, plus you get leftovers for lunch the next day. Don’t leave out the vinegar at the end as it brings it all together!
Durgin Park Boston Baked Beans If you have some time and are feeling up for a little more challenge, this recipe is a keeper, even if it only gets made once a year. A fresh slaw, pineapple, and blue cornmeal cornbread are great side dishes. (If I don’t make it at least once a year, I can't justify keeping my lovely large beanpot!)
10 Food Safety Tips for the Slow Cooker During National Slow Cooker Month Slow cookers make it easy to whip up a convenient meal with minimal mess and work. Keep these food safety tips in mind the next time you plan to slow-cook a meal: Always defrost meat or poultry before putting it in the slow cooker. This helps ensure your food cooks all the way through and reaches a safe internal temperature. Make sure food fits. The slow cooker should be half to two-thirds full to ensure your food cooks thoroughly. Don't overstuff it! Pay attention to the temperature. It is important to make sure your slow cooker reaches a bacteria-killing temperature. Use a food thermometer to confirm food has reached the proper internal temperature. Keep the lid on. It is important to retain heat when making a slow-cooker meal. Avoid taking off the lid as much as possible. Only remove the lid to stir or check for doneness.
Sources: Academy of Nutrition and Dietetics (eatrightpro.org, American Heart Association (www.heart.org), National Foundation for Cancer Research (ncfr.org) Amy Riggs is a registered dietitian nutritionist and professionally trained chef who lives in Olympia, WA.

October 2025

International Volunteering—What to Expect By Rebecca Udman, Bastyr University Graduate Student
I LOVE to travel! I’ll go anywhere and am always up for a new adventure. I am passionate about nutrition education and empowering people to make great choices for their health. And, as part of my program at Bastyr, I need 150 hours of volunteer hours focused on nutrition. International volunteering seemed like the perfect way to combine both passions and accomplish a school requirement. I had the privilege of spending two months of my summer of 2025 volunteering in Arusha, Tanzania. It was a beautiful summer full of fantastic experiences and learning. This blog post provides an overview of my experience and information to help you determine if an experience like this could be a good fit for you.  My trip was split between volunteering at two organizations. The first three weeks were spent working with a dietitian at Mt. Meru District Hospital. I worked in different areas of the hospital, including the diabetes clinic, post-partum, and the NICU. In this rotation, I interacted directly with patients, learned about the healthcare system in Tanzania, and witnessed how medical professionals practiced with resources different than those in the U.S. My second placement was at WEHAF Foundation, which supports women in need, provides food and nutrition packets, teaches skills-based courses and entrepreneurship, and provides health and wellness education. In this rotation, I felt like I helped enable women to provide for their families in a self-sufficient way. This rotation was very emotionally demanding for me in seeing and hearing the deplorable circumstances facing these women, but it is among the most rewarding experiences I’ve had in my life.
What to Expect/Tips for Success You may not have the same resources you are accustomed to. You can bring your own expertise and knowledge, but your host organization may not have the resources available to implement your way of doing things. Making quick adjustments to local practice will support your success. Be realistic about the impact you can make. Keep in mind that the people in the country you are visiting do things in a way that works for them and aligns with their cultural norms. You will be there for a relatively short period of time, so you aren’t going to overhaul a system or way of practice. Ask questions, lend a hand, jump in where you can to support the local team. The language barrier is real. I recommend learning some basic words in the language of the country you are visiting. My program provided a Swahili tutor for one night during my first week, and I learned some more helpful phrases from other volunteers and medical staff. In Tanzania, some locals speak basic English, and most professional staff (doctors, nurses, social workers) speak English well; they were all thrilled when I greeted them in Swahili. They appreciated my effort even if I didn’t pronounce words correctly or didn’t respond correctly to their greeting.  Get out and enjoy your host country. Make friends with local people and spend some time where they spend time. You’ll learn more about the culture this way rather than sticking to the places in the tourism guide. Learn and respect cultural norms. In Tanzania, they think about and manage their time and communication very differently from how we do in the U.S. Hakuna Matata is a way of life, not just a song in The Lion King. They tend not to worry about things, and they manage their time very differently than what I am used to. This took some getting used to, and once I did, I was calmer than usual. Ready to volunteer?  I started my journey by looking at https://www.volunteerworld.com/en.  This site is for all types of volunteering from wildlife rescue to many healthcare-related fields. You can filter by project type and/or country or region of interest. I filtered down to Nutrition and Food and found one for a Nutrition & Dietitian Assistant with MediTrip. There are other organizations that others I know have used – Plan My Gap Year and Health Volunteers Overseas are two of them. Make sure to use a well-established organization. Not ready to travel abroad, but want to make an impact?  There are plenty of meaningful volunteer opportunities in our own backyard. You can find opportunities across different sectors and in different communities at the following sites: https://www.idealist.org/en https://www.eatrightpro.org/leadership/developing-leaders/volunteer-opportunities  https://eatrightinternational.org/a-call-for-volunteers-with-iaand-come-find-new-opportunities-to-explore-and-experience/  Another meaningful way to make an impact is to learn about available social programs and how to apply for them so you can refer patients to them. If you have any questions or want to hear more about my experience, feel free to reach out to me at Rebecca.udman@gmail.com. Rebecca Udman is a second year student in Bastyr University’s Master of Science in Nutrition/Didactic Program in Dietetics program.

September 2025

Shaping the Future of Our Profession Together

By Tina Guadan Fogall, RDN, GSDA President

I’ve been reflecting a lot about being a dietitian and how proud and honored I am to do this work. I’ve also been thinking about the role we each play in shaping the future of dietetics. Whether you’re a student, intern, new RD, dietetic technician, or experienced professional, your presence and voice matter. That’s what makes this community and profession so special. We’re all connected by a shared commitment to improving lives through food and nutrition. And right now, we have an opportunity to grow our profession in a direction that’s more inclusive, more connected, and more aligned with the people we serve.

Now Is the Time to Prioritize DEI!!! 

This is an important moment to focus on diversity, equity, and inclusion. While DEI conversations have become more visible over the past few years, we’re also seeing growing pushback, including in healthcare. That’s why we can’t slow down. Our work toward a more inclusive and equitable profession is more urgent than ever. 

It's no secret that dietetics still doesn’t reflect the full diversity of the communities we serve. We know that representation matters, not just in how care is delivered but in how safe and supported people feel in navigating the healthcare system. We also know that a more inclusive profession benefits everyone because it brings a broader range of experiences, traditions, and wisdom to the table.

This year, GSDA is committed to moving forward with intention. That means creating space for more voices, especially those that have historically been underrepresented. It means recognizing where barriers still exist and asking how we can be part of the solution. And it means holding ourselves accountable as a local organization to do better, for our members, for our communities, and for the next generation of dietitians.

Staying Grounded in Evidence-Based Practice

While we work toward a more inclusive profession, we also need to stay grounded in what makes us credible and essential: evidence-based science. There is no shortage of nutrition misinformation out there and, more than ever, people are looking for guidance they can trust. 

We bring more than just knowledge of nutrients and disease states to healthcare. We bring clinical judgment, cultural humility, and the ability to translate complex science into everyday life. We also bring a real human connection. That’s powerful. As a professional community, we need to keep advocating for the recognition and respect we deserve, not only within healthcare teams but also in policy, public health, and education. 

Let’s continue reminding the world that DIETITIANS ARE THE NUTRITION EXPERTS! Our role matters. Our training matters. And the outcomes we help people achieve matter.

What We're Focusing on This Year

As a board, we’re continuing to find ways to grow and support our members in meaningful and sustainable ways. This includes laying the groundwork for GSDA’s strategic plan, a vision that centers on equity, improves how we operate, and grows a more inclusive and engaged membership. We want GSDA to feel like a professional home for dietitians, dietetic technicians, and students across all stages of their careers and all backgrounds.

Some of our key focus areas this year include:

• Building the foundation for our strategic plan, with a focus on expanding our reach; growing a diverse and representative membership; and strengthening our internal systems for clarity, transparency, and long-term impact
• Uplifting member voices and lived experiences through events, blog features, newsletter, and social media
• Offering continuing education that supports inclusive, culturally competent care
• Advocating for the role of dietitians as evidence-based leaders in all areas of health and wellness

We know this work is ongoing. We won’t get everything perfect, but we’re committed to showing up with care, intention, and curiosity.

You’re Part of This

If you’ve been looking for a way to get more involved, this is your invitation. Whether you want to share your story or join the conversation, we’d love to hear from you. If you’re interested in contributing to our blog or newsletter, sharing your story or professional insights, or volunteering with GSDA (on the board or a committee), we welcome your energy and perspective.

Whether you're a seasoned writer or just passionate about a topic, we encourage you to reach out. Still, please keep in mind our blog and newsletter submissions are reviewed by GSDA leadership to ensure they align with our mission, values, and professional standards. 

Contact us at greaterseattleda@gmail.com to learn more or express your interest.

There’s room for your voice here. Let’s continue building a vibrant, inclusive professional community together.

Warmly,
Tina Guadan Fogall, RDN
President, Greater Seattle Dietetic Association

 September 2025

The Power of Orange Fruits and Vegetables: Why You Should Add Them to Your Plate

By Jacline Warner, Bastyr University Dietetic Intern

When you think of healthy eating, what comes to mind? Many people picture a plate full of colorful fruits and vegetables. 

As nutrition experts, we often say, "Eat the rainbow," and for good reason! Each color of produce provides its own set of vitamins, minerals, and health benefits. Today, we are focusing on one special group: orange fruits and vegetables.

You may know a few orange foods off the top of your head, like carrots and oranges. However,  there are so many more options, each with incredible health benefits! From sweet potatoes to pumpkins, these fruits and vegetables are packed with nutrients. 

Let’s explore why orange foods are so important, what makes them so nutritious, and some delicious ways to include them in your diet.

What Makes Them Orange?

The bright orange color in fruits and vegetables comes from a natural pigment called beta-carotene. Beta-carotene is a type of antioxidant and a form of vitamin A, which is important for your body.¹

When you eat foods high in beta-carotene, your body converts it into vitamin A. This vitamin plays a major role in maintaining healthy vision, boosting your immune system, and supporting the growth of healthy cells.²

Think of beta-carotene as a nutrient that protects and heals from naturally occurring damage in your body. By eating orange fruits and vegetables, you’re giving your body the tools it needs to stay strong and protected.²

Health Benefits 

Improved Vision 

One of the most well-known benefits of eating orange fruits and vegetables is better eye health. Foods like carrots, sweet potatoes, and cantaloupe contain a lot of beta-carotene. Your body converts beta-carotene into vitamin A, which keeps your retinas healthy.¹ 

This can help you see better, especially in low-light conditions. Having enough vitamin A in your diet can reduce your risk of developing serious eye problems, like night blindness and macular degeneration.

A Stronger Immune System 

Vitamin A is also important for your immune system. Orange fruits and vegetables help your body fight off illness and infections by aiding in the production of white blood cells. 

These cells are your body’s defense system against bacteria and viruses.¹ When you eat plenty of orange foods, you give your immune system the strength it needs to keep you healthy.

Healthy Skin 

Do you want glowing, healthy skin? Orange fruits and vegetables can help with that too! 

Beta-carotene acts as a natural shield that protects your skin from sun damage and dryness. Foods like pumpkins and mangos provide antioxidants that reduce inflammation and help your skin look vibrant.^3,5

Heart Health 

Another great benefit of eating orange fruits and vegetables is a healthier heart. These foods are full of nutrients like fiber, potassium, and vitamin C, which all work together to lower your blood pressure and cholesterol.⁴ 

For example, sweet potatoes and apricots are high in potassium, which helps regulate your heart rate and keep your arteries clear, reducing your risk of heart disease and stroke.⁴

Improved Brain Function 

Foods like butternut squash and oranges contain powerful antioxidants that fight off inflammation and help keep your brain healthy as you age. Adding these foods to your diet may improve memory, focus, and even your mood.³

Popular Orange Fruits and Vegetables

There are lots of exciting orange fruits and vegetables to choose from. Each one offers unique flavors and nutrients. Here are some popular options:

• Carrots. Carrots are full of beta-carotene and can be enjoyed raw, roasted, or cooked in soups.
• Sweet Potatoes. Sweet potatoes are high in fiber, potassium, and vitamin A.⁴ Sweet potatoes are great mashed, roasted, or baked. 
• Pumpkin. While pumpkins are famous for Halloween, they’re also a nutritious food to eat year-round. Pumpkins are rich in beta-carotene, fiber, and vitamins.²
• Oranges. Oranges are one of the most popular orange fruits. They are packed with vitamin C, which boosts your immune system and keeps your skin healthy.³
• Cantaloupe. This sweet melon is a great source of hydration and nutrients like vitamin A and potassium.³
• Mango. Mangos are tropical fruits that provide important nutrients like vitamin C and antioxidants.³
• Butternut Squash. This winter squash is versatile and can be roasted, mashed, or added to soups for a creamy texture and sweet flavor.³ Butternut squash are rich in B vitamins, potassium, and fiber. 
• Apricots. These small fruits are loaded with fiber and antioxidants that support digestion and heart health.⁴

Delicious Ways to Eat Orange Fruits and Vegetables

Now that you know how healthy orange fruits and vegetables are, you might be wondering how to include them in your meals. Luckily, there are so many delicious ways to enjoy these colorful foods. Here are a few simple ideas:

• Smoothies. Start your morning with a smoothie made with orange fruits and vegetables. Blend together carrots, oranges, mango, a splash of orange juice, and Greek yogurt for a nutrient-packed breakfast.
• Roasted Vegetables. Roasting brings out the natural sweetness of orange vegetables like carrots, sweet potatoes, and butternut squash. Toss them in olive oil, sprinkle with salt and pepper or your favorite spice blend and bake in the oven until they’re fork-tender.
• Soups and Stews. Use orange vegetables like pumpkin, sweet potatoes, and butternut squash as the base for hearty soups and stews. These vegetables add a creamy texture and sweet flavor to traditional comfort foods. 
• Salads. Brighten up your salads with orange fruits like mango, oranges, and cantaloupe. Add them to leafy greens, top with nuts or seeds, and drizzle with a light dressing for a nutritious meal.
• Snacks. For a quick snack, keep sliced carrots, sweet potato chips, or fresh orange slices on hand. Pair carrots with hummus or oranges with Greek yogurt for a filling snack option. 
• Baked Goods. Use orange fruits and vegetables in baking. Pumpkin, sweet potatoes, and carrots can all be shredded or mashed and added to muffins, pancakes, or bread for a tasty and healthy twist.

Why You Should Add More Orange Fruits and Vegetables to Your Diet

Eating a variety of fruits and vegetables is one of the best ways to stay healthy and orange foods deserve a special place on your plate. 

The beta-carotene, vitamin A, and antioxidants in these foods work together to protect your eyes, skin, and immune system.^1,2 Plus, orange fruits and vegetables are delicious, versatile, and easy to include in meals.

Next time you’re at the grocery store or farmers’ market, look for bright orange foods to add to your cart. 

Try something new, like roasted butternut squash or a refreshing mango smoothie. You might discover some new favorite foods along the way!

In the end, orange fruits and vegetables are not only good for you, but they also make your plate look colorful and inviting. By adding more of these foods to your diet, you’re taking an important step toward better health, one bite at a time.

References

1. National Institutes of Health. "Vitamin A: Fact Sheet for Health Professionals." https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
2. Mayo Clinic. "Beta-carotene: Why you need it." https://www.mayoclinic.org/beta-carotene/art-20262167
3. Harvard T.H. Chan School of Public Health. "The Nutrition Source: Vegetables and Fruits." https://www.hsph.harvard.edu/nutritionsource/vegetables-and-fruits/
4. American Heart Association. "Potassium and Your Heart." https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/potassium-and-your-heart
5. Cleveland Clinic. "5 Foods for Healthy Skin." https://health.clevelandclinic.org/5-foods-for-healthy-skin/

Jackie Warner, MS, is a dietetic intern at Bastyr University with a passion for performance nutrition and helping individuals fuel their active lifestyles. She holds a bachelor’s degree in Biology with a minor in Chemistry from Rocky Mountain College and a master’s degree in Nutrition and Dietetics from Metropolitan State University of Denver. She spends her spare time hiking and enjoying the outdoors with her two dogs. 

Flabbergasting Pulse Protein

Shopping for spices at the local Indian Spice store revealed this power-packed pulse Moth Bean. It’s tiny, a bit nutty, and puts other pulses to shame in the protein category. It tastes like a bean for a hot second, then melts into the flavors of the dish you’ve prepared. Read this article, click the links, and try the recipe for a flabbergasting 23 g of plant protein and information in just ¼ Cup of Moth Beans. ^{(1, 2)}                          

Soluble Fiber

While the jury is still out about whether PBPD decreases LDL-C, Soluble fiber content in Moth Beans can contribute to the reduction of serum blood cholesterol. Just ¼ cup for a serving packs

Phenolic and Antiarthsclerotic Properties

Eating Moth bean seeds can boost antioxidant and phenolic compounds, which may positively impact health and strengthen the immune system. Increased intake of these compounds could help prevent obesity, diabetes, and heart diseases in individuals.

Research points to mechanisms in plant protein that may exert a lipid‐lowering effect. For example; Plant protein sources may act as a vehicle for other established antiatherogenic agents, such as plant sterols or soluble fiber. Similarly, the displaced animal protein source could also act as a vehicle for hypercholesterolemic agents, such as saturated fat and cholesterol. ⁽³⁾

1. Moth beans - Check Your Food
2. Read on for more Moth Bean Protein Comparisons to other pulses
3. Click here to take a closer look

 Moth Bean Chutney Stew

This easy recipe can be prepared in under an hour, highlighting the delightful flavors of India and featuring a plant-based protein that is nearly double that of other pulses.

• 3 T avocado oil
• 3 T Chutney Dried Garlic Seasoning                                    
• 2 Tsp White Pepper
• 1 Tsp salt
• 1 C Moth Beans
• 1 Small onion, chopped
• 3 Medium Carrots, chopped
• 2 stocks Celery, chopped
• 5 cups broth (chicken or vegetable)

Instructions:

1. Place the first 8 ingredients in a heavy-bottomed pan
2. On medium-low heat, saute for 3-5 minutes to incorporate flavors
3. Add broth
4. Simmer for one hour on medium-low heat. Stir occasionally.

Preparation time: 5 min.     Cook Time: 1 hr.      Servings: 4

Note: Serve with Crusty Bread if desired. The ingredients can be found online and at local Indian Spice Markets. Add any other vegetables.

Becoming a Registered Dietitian Nutritionist in My 50s

Tina Guadan Fogall, RDN, MS

Embarking on a new career in my early fifties wasn’t part of the original plan, but becoming a registered dietitian was a dream I couldn’t ignore. This journey wasn’t just about starting a new profession—it was about finding purpose, making a difference, and empowering others during a time of profound global and personal change.

The pandemic was a pivotal moment. Watching friends, my community, and healthcare systems stretched to their limits, I was reminded of nutrition’s critical role in resilience and recovery. That realization propelled me to pursue my dream of becoming a dietitian.

At the same time, I was navigating the challenges of perimenopause. Brain fog, disrupted sleep, and hormonal shifts tested my resolve as I tackled coursework, exams, and an intensive internship. Staying focused on science-heavy material while my body rebelled wasn’t easy. I didn’t always power through—sometimes, I hit walls. But I leaned into these challenges as reminders of my strength and adaptability, cultivated over decades of life experience.

Nutrition and lifestyle became more than a career focus—they became my personal lifeline. I applied my learning in real-time, experimenting with nutrient-dense meals, hydration, movement, stress management, and supplements to support my evolving needs. For the first time in my life, I learned to prioritize myself—above school, work, and even relationships.

Starting this journey later in life has been an asset. I’ve entered the profession with maturity, empathy, and a wealth of real-world experience that helps me connect deeply with patients and clients. Today, as a dietitian, I draw from my own experiences to guide others with understanding and compassion. 

This path has strengthened my belief in the transformative power of nutrition and deepened my resolve to make a difference. As it turns out, my fifties were the perfect time to follow a dream.

Practices That Carried Me Through

Here are a few unsurprising habits that helped me manage the stress of earning my credentials and have seamlessly carried into my career as an RDN:

• Sleep: Eight hours whenever possible. Perimenopause doesn’t make this easy, but a consistent routine and occasional supplements make a big difference. On tough nights, I rely on a good book and magnesium to help me wind down.
• Movement: Yoga became my sanctuary. It offers stress relief, physical activity, and a sense of community. Finding a studio that balances strength and serenity has been life-changing.
• Snacks: I’m not one for repetitive meals, so I focus on leftovers. Extra protein from dinner often becomes my go-to breakfast or snack. We cook just enough for the next day to avoid food waste.
• Hydration: At home, I’m great at staying hydrated. When I’m out, sparkling water has become my secret weapon.
• “Me Time”: I recharge with period dramas or baking. Even an hour makes a difference. Letting go of guilt about what I “should” be doing and focusing on what truly nourishes me has been transformative.
   

Nutrition Among Asian Americans and Pacific Islanders (AAPI): Cultural Perspectives and Health Implications

Asian American and Pacific Islander (AAPI) populations represent a diverse and growing group within the United States, with distinct dietary practices rooted in a variety of cultural traditions. Understanding the nutrition-related needs of these communities is essential for addressing health disparities and promoting well-being through culturally appropriate dietary recommendations.

Cultural Dietary Practices

Traditional diets in AAPI communities are often centered around whole foods, such as rice, vegetables, legumes, and fish, with a large emphasis on plant-based nutrition. For example, the diet of Chinese, Korean, and Japanese populations typically includes rice, fish, and vegetables, while Indian cuisine incorporates spices like turmeric, which have been associated with anti-inflammatory benefits and overall health improvement (Liu et al., 2021). These traditional eating habits are linked to positive health outcomes, including lower risks of cardiovascular diseases and certain types of cancer (Mok et al., 2020).

However, as AAPI individuals come to the U.S. and adapt to a Western lifestyle, there is often a shift toward higher consumption of processed foods, sugar, and red meats. This transition has been associated with an increase in diet-related diseases such as obesity, diabetes, and hypertension (Nguyen et al., 2020).

Health Implications

Health disparities among AAPI communities are significant, with increased rates of chronic diseases such as diabetes, hypertension, and obesity in certain subgroups. For example, Asian Americans, particularly South Asians, have a higher risk for type 2 diabetes compared to the general U.S. population. This risk has been linked to changes in diet post-migration, which often includes more processed and calorie-dense foods (Khan et al., 2020). Additionally, Pacific Islanders face disproportionate rates of obesity and cardiovascular disease, which are exacerbated by dietary changes due to migration and a shift from traditional foods (Baker et al., 2021).

A growing concern within AAPI populations is food insecurity, which exacerbates the risk of poor dietary choices and the development of chronic conditions. A study conducted by the Asian Pacific Islander American Health Forum (2021) found that food insecurity rates in AAPI households are higher than the national average, particularly among low-income and immigrant groups. This highlights the need for tailored nutrition interventions that address not only dietary habits but also the economic barriers to accessing healthy foods.

Nutrition Education for the AAPI Community

To address these health disparities, it is essential to develop nutrition education programs that reflect the dietary habits and health needs of AAPI communities. Research emphasizes the importance of incorporating traditional foods and dietary patterns into nutrition interventions. For example, strategies that focus on the benefits of traditional AAPI diets, such as increased vegetable consumption and the use of heart-healthy fats, can be effective in reducing the risk of chronic diseases (Chung et al., 2021).

Moreover, healthcare providers can encourage AAPI individuals to maintain their cultural food practices while making healthy modifications, such as reducing sodium intake and replacing high-fat meats with plant-based proteins (Patterson et al., 2019). Culturally sensitive programs help foster trust and engagement, which are crucial for promoting long-term dietary changes.

Conclusion

The nutritional needs of Asian Americans and Pacific Islanders are shaped by a mixture of cultural traditions, acculturation, and socioeconomic factors. By acknowledging the dietary heritage of AAPI communities and addressing the health disparities they face, healthcare providers can develop more effective, culturally sensitive interventions. These interventions will help improve the nutritional well-being of AAPI populations, ultimately reducing the prevalence of chronic diseases and promoting healthier lives.

References:

Baker, D. L., Hu, K., & Lee, E. K. (2021). The impact of dietary acculturation on obesity and cardiovascular health among Pacific Islanders. Journal of the American Dietetic Association, 121(6), 1065-1074.
Chung, M. K., Lee, A. Y., & Lee, J. M. (2021). Integrating traditional Asian diets into nutrition interventions: A systematic review. Journal of Nutrition Education and Behavior, 53(9), 741-753.
Khan, M. A., Hashim, M. J., & Al-Raddadi, R. (2020). Prevalence of type 2 diabetes and its associated factors in Asian American populations: A review. Journal of Clinical Endocrinology & Metabolism, 105(12), 4024-4035.
Liu, Z., Han, J., & Wang, J. (2021). Turmeric and other spices in Asian diets: Benefits and potential for disease prevention. Nutrients, 13(6), 1863.
Mok, H. T., Liu, F., & Zhang, Y. (2020). The role of traditional diets in reducing cancer risk among Asian populations: A meta-analysis. Cancer Epidemiology, 66, 101707.
Nguyen, K. H., Zane, S. M., & Lopez, S. S. (2020). Dietary acculturation and its impact on health outcomes in Asian American populations. Journal of Nutrition and Health, 52(8), 938-946.
Patterson, M. A., McGown, J. R., & Lee, R. (2019). The role of culturally appropriate nutrition interventions in preventing chronic diseases in Asian Americans. Journal of Immigrant and Minority Health, 21(4), 734-742.
Asian Pacific Islander American Health Forum. (2021). Food insecurity and health disparities in AAPI communities. API Health Report, 7(2), 23-30.

Gluten-Free, But at What Cost? The Hidden Risks for Those with Gluten Intolerance or Celiac Disease

For people with gluten intolerance or celiac disease, eating gluten-free is important to stay healthy and manage symptoms. However, many gluten-free food options include a lot of processed foods, which can make up as much as 80% of what they eat compared to only 20% in regular diets (NatureDoc, 2024). These foods often use additives like preservatives and emulsifiers to make them taste better, last longer, and feel like regular foods. For example, without these additives, gluten-free bread would often fall apart, taste bland, and spoil quickly (Whelan et al., 2024).

Many processed foods, including gluten-free ones, use seed oils that are high in omega-6 fats (such as safflower, sunflower, grapeseed, and soybean oils). While our bodies need a little omega-6, having too much without enough omega-3 fats can cause more inflammation. Seed oils are often added to ultra-processed foods to improve their texture and shelf life. This can be a problem for people with celiac disease or gluten intolerance because inflammation can make their symptoms worse and has been linked to an increased risk of colon cancer (CNN, 2024).

To feel your best, it’s a good idea to eat more naturally gluten-free foods that are high in omega-3s, like salmon, walnuts, chia seeds, and flaxseeds. Try to eat fewer processed gluten-free products and choose whole, nutritious foods instead. This can help reduce inflammation and keep your body healthy (CNN, 2024).

What Are Ultra-Processed Foods?

Ultra-processed foods are highly altered from their original form. To identify them, check how much the food has been changed from its natural state, whether it contains additives like preservatives or colorings, if it’s mass-produced instead of homemade, and if it’s designed to look better or be more convenient. You can also look for specific signs on the ingredient label, such as low fiber content (less than 1 gram of fiber per serving) or high amounts of added sugars (10 grams or more per serving) and artificial ingredients. While these products seem like quick and easy gluten-free options, they often lack essential nutrients found in naturally gluten-free products. (NatureDoc, 2024).

The Impact on Gut Health

For someone with celiac disease or gluten intolerance, relying on ultra-processed foods can harm gut health. These foods are often low in fiber and nutrients, which are crucial for maintaining healthy gut bacteria. Additives like emulsifiers can disrupt the balance of bacteria in the gut, leading to inflammation and digestive issues. Over time, this can weaken the gut lining, increasing the risk of conditions like leaky gut syndrome, which is particularly concerning for individuals with celiac disease or gluten sensitivity (News-Medical, 2024).

Boosting Gut Health with Probiotics

Probiotics can play a key role in keeping gut bacteria balanced, which is crucial for individuals with celiac disease and gluten intolerance. They help by increasing the number of beneficial bacteria in two ways. First, they grow in the gut and promote the growth of existing good bacteria. Second, probiotics compete with harmful bacteria for nutrients and space, preventing bad bacteria from spreading. Including probiotics can help maintain a healthy gut while managing symptoms (Ali & Khan, 2022). Some probiotic strains that can be especially helpful for people with celiac disease or gluten intolerance include: 

• Lactobacillus acidophilus: Supports overall gut health and has been studied for gastrointestinal issues. It’s found in yogurt, fermented dairy products, and kefir.
• Bifidobacterium lactis: Helps strengthen the gut barrier and modulates the immune response, which can be beneficial for celiac disease. It’s found in yogurt, fermented dairy products, and probiotic-enriched drinks.
• Bifidobacterium longum: Maintains a healthy gut microbiota and may reduce inflammation. It’s found in miso, sauerkraut, kimchi yogurt, and kefir.
• Saccharomyces boulardii: A beneficial yeast that supports gut health and helps manage diarrhea. It naturally occurs in some kombucha drinks but is more commonly available as a supplement.

Tips to Limit Ultra-Processed Foods on a Gluten-Free Diet

While ultra-processed gluten-free foods dominate the market, there are healthier options (Suárez-González et al., 2021):

• Opt for traditional gluten-free bread: Gluten-free 7-grain and seed breads made with simple ingredients are great options.
• Focus on naturally gluten-free foods: Include lentils, beans, fruits, vegetables, meats, fish, eggs, dairy, nuts, seeds, and healthy fats like olive oil, coconut oil, and avocado oil in your meals.
• Choose better options from the gluten-free aisle: Look for nutrient-dense options like gluten-free oats, buckwheat, millet, teff, sorghum, and almond or chickpea flours. These items are often available at a lower price in the bulk section. Seeded crackers and granolas are also excellent choices.
• Bake your own snacks: Homemade gluten-free snacks are typically healthier and can be stored in the freezer for convenience.
• Bring healthy snacks with you: Carry naturally gluten-free options like dried fruit, nuts, seeds, olives, cheese, or crunchy veggies when you’re on the go.

Key Takeaways

Following a gluten-free diet is vital for people with celiac disease or gluten intolerance, but processed gluten-free foods can cause issues like inflammation and gut problems. Focus on natural, nutrient-rich foods like fruits, vegetables, nuts, naturally gluten-free grains, and omega-3s. Adding probiotics and avoiding additives can improve gut health and reduce risks. Smarter choices lead to better health on a gluten-free diet.

Nourishing Through the Holidays: Tips for Mindful and Balanced Eating This Season

By Katrina Schoettler, dietetic intern with Nutrition Ink Dietetic Internship Program (NIDIP)

The holiday season can be a challenging time to stay on track with health goals. Many of us are out of our normal routines, attending events and parties or traveling to see loved ones. Our stress levels rise, workout plans give way to other priorities, and the culture around food seems to be one of indulgence. But the holidays can also be a time when we gather together, experience joy, take time off of work or school, and engage in some of our favorite traditions. It’s all a balance. Similarly, a balanced approach to eating during the holidays can help us to support our body and nervous system while leaving us room to feel joy and connection.

Here are some ways to enjoy food and all its benefits during this holiday season:

Tip 1: Practice Mindful Eating

Mindful eating is the practice of deliberately paying attention to the food you are eating and your experience with that food in a non-judgemental way. Research shows that mindful eating practices can reduce one’s tendency to overeat and reduce instances of emotional eating (1). During the holidays especially, practicing mindful eating can help us differentiate between physical hunger and psychological hunger and can help mitigate the influence of external factors, like stress, on our food choices.

To practice eating more mindfully, try these techniques the next time you sit down to a meal or snack:

● Before eating, check in with yourself to assess what type of hunger you are feeling. Is it physical hunger? Emotional? Are you eating out of boredom or stress? Are you eating to connect with the people around you? Honor that there are different types of hunger and identify yours in a non-judgemental way.

● Remove or limit distractions during mealtime (TV, computers, phones, etc).

● Pause to notice your food before you take your first bite. Pay attention to how it looks and smells.

● Take a few deep breaths before you start eating.

● Every time you take a bite, chew thoroughly and take in the flavors of your food.

● Set down your utensils after each bite or pause halfway through your meal to assess your satiety.

● End the meal with gratitude for all components of the meal and how it served you.

Tip 2: Focus on Balancing Meals and Snacks

Often during the holidays, we encounter foods that we wouldn’t normally eat the rest of the year. Instead of trying to restrict these foods, focus on balancing your plate to sustain energy and prevent blood sugar spikes and corresponding dips (aka “sugar crash”). These crashes can leave us feeling tired and foggy, with less energy to engage in fun holiday traditions. Instead, pair carbohydrates that are higher in added sugar with protein, fiber and healthy fats to slow down the absorption of sugar in the gut and help stabilize its uptake into cells (2,3,4).

Some examples include:

● Eating a small handful of nuts before enjoying a classic sugar cookie

● Adding plain Greek yogurt and some berries as a topping on your favorite dessert

● Bringing a veggie tray with flaxseed crackers, guacamole, and hummus to your next holiday party

For balancing full meals, try filling half of your plate with vegetables, a quarter with lean protein (e.g., turkey, plant-based options), and a quarter with whole grains or starchy vegetables.

Tip 3: Make Some Swaps to Feel Your Best

Maybe there are certain holiday staples that no longer sound appealing or make you feel bloated or sluggish. Swap these foods out for alternatives that are lower in saturated fat, added sugar, and sodium.

Here are a few examples:

●      Use plain, non-fat Greek yogurt instead of sour cream

●      Use canned coconut milk instead heavy cream if you are sensitive to dairy

●      Use avocado or olive oil in place of solid fats (butter, margarine)

●      Use unsweetened applesauce or mashed bananas instead of sugar or oil in baked goods

●      Opt for whole foods over processed foods as much as possible to reduce sodium and inflammatory oils

Tip 4: Honor Enjoyment and Tradition (and Ditch the Guilt)

Food is an important part of our cultural traditions around the holidays. Honoring that food serves more purpose than just fueling our bodies can help us enjoy holiday treats without the guilt. One of the dangers of overly restricting food during this time is that it could lead to emotional overeating later on (5). Instead, recognize that having a slice of your grandma’s pie fulfills a different type of hunger that is just as important to our overall well-being.

The holiday season can be challenging in many ways, but it is also a time for us to foster connections and honor our traditions. Food can be an important part of that. With a mindset of balance, mindfulness, and self-compassion, you can support your health goals and still enjoy all that the season has to offer!

Katrina Schoettler is a recent graduate of Bastyr University’s Master of Science in Nutrition with a Didactic Program in Dietetics (MSN/DPD). She is now completing her dietetic internship with Nutrition Ink Dietetic Internship Program (NIDIP) and hopes to become a Registered Dietitian Nutritionist. She is passionate about integrative and functional nutrition that seeks to target the root cause of illness through diet and lifestyle change.

Sources:

Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017;30(2):272-283. doi:10.1017/S0954422417000154
Russell WR, Baka A, Björck I, et al. Impact of diet composition on blood glucose regulation. Crit Rev Food Sci Nutr. 2016;56(4):541-590. doi:10.1080/10408398.2013.792772
Müller M, Canfora EE, Blaak EE. Gastrointestinal transit time, glucose homeostasis and metabolic health: modulation by dietary fibers. Nutrients. 2018 Feb 28;10(3):275. doi: 10.3390/nu10030275. PMID: 29495569; PMCID: PMC5872693.
Rehfeld JF. Cholecystokinin – from local gut hormone to ubiquitous messenger. Front. Endocrinol. 2017 Apr 12;8:47. doi.org/10.3389/fendo.2017.00047
Reichenberger J, Schnepper R, Arend A-K, Blechert J. Emotional eating in healthy individuals and patients with an eating disorder: evidence from psychometric, experimental and naturalistic studies. Proceedings of the Nutrition Society. 2020;79(3):290-299. doi:10.1017/S0029665120007004