The RD Scoop: Nutrition Insights for National Nutrition Month
Get the scoop on gut health, busting nutrition myths, biohacking your immune/cognitive health, and balancing your plate/blood sugar! It's all about trending health topics, but finally from reputable sources: your favorite RD, Kate, and MS-RDN Candidate, Jacqueline.
Your gut health is not just a reflection of the food you eat - it can also be impacted by your overall life habits. Your stress levels, sleep, hydration, and movement, in addition to eating patterns, all play a major role in how your body responds to food and can be the biggest driver of dysfunction in the body.
So if you're considering a low FODMAP or elimination diet for gut symptoms, try these 5 things first!
- Reduce Stress: In a chronic stress state, your body will prioritize other mechanisms over digestion as a means of survival (if you're running from a tiger, your body will focus on running, not digesting your breakfast optimally). Stress can be caused by external factors like school work, family events, social dynamics, etc, but also can come from within! Undereating/going long hours without food, not eating enough protein/carbohydrates, and overexercising all fill the “stress bucket."
- Tips for addressing external sources: work with a licensed therapist and/or lean on a strong support system and set healthy boundaries around work/school/family/friends to reduce external sources of stress.
- Tips for adressing internal sources: adequately fuel your body by eating consistent, balanced meals and snacks (roughly every 3-4 hours), and by moving a healthy amount (aim for 150 minutes of moderate activity each week).
- Prioritize Sleep: Sleep is one of the most important contributors to overall health and gut health. While you sleep, your body goes through several processes of restoration and repair. For gut health specifically, regular sleep helps keep circadian rhythms in sync, which impacts gut motility and digestive enzyme secretion, while also maintaining a greater gut microbial diversity and a stronger intestinal barrier. Short sleep (<6 hours) is linked to greater inflammation, altered appetite and glucose disregulation.
- Hydrate Often: Hydration is a key aspect of gut health. Water/minerals facilitate nutrient absorption and help to move food/waste through your digestive system, which reduces the risk of constipation.
- Get Up and Move: Regular exercise helps to improve gut motility (reducing bloating and tendency towards constipation), while also toning digestive muscles and boosting circulation/blood flow. Exercise can even positively impact your gut microbiome! Creating a regular exercise regime that is both challenging yet not overly taxing can help to reduce stress, improve gut health, and contribute to an overall healthy lifestyle.
- Eating at Regular Intervals: Undereating and going long periods of time without meals or snacks causes greater internal stress in the body. Eating balanced meals (complex carbohydrates, protein, veggies/fruit, and healthy fats) at regular intervals helps to reduce blood sugar spikes/crashes that create more stress in the body. Less stress = better digestion.
Use this nutrient guide to build balanced meals/snacks to support your cognitive and immune health.
Brain Health & Cognitive Function
Based on research from Harvard Scientist Dr. Umma Naidoo, the most potent brain-boosting nutrients include omega-3 fatty acids, B vitamins, antioxidants/flavonoids, magnesium, and vitamin K. Some rich sources of these nutrients include:
- Omega-3 fatty acids: salmon, sardines, mackerel, walnuts, flaxseed, chia seeds, cod liver oil
- B vitamins: whole grains, nutritional yeast, liver, salmon, eggs, dairy products (milk, yogurt, cheese), lean meats (chicken, beef), leafy greens, legumes (beans, lentils)
- Antioxidants/flavonoids: blueberries/ berries, dark chocolate, pecans, artichokes, and dark leafy greens like kale and spinach
- Vitamin K: Cruciferous vegetables (broccoli, kale, cauliflower, cabbage)
- Magnesium: nuts and seeds (pumpkin seeds, almonds), leafy greens (spinach, Swiss chard), legumes (black beans, edamame), whole grains (quinoa, brown rice), dark chocolate, and avocado
Immune Health
Nutrients that we get from food power the immune system, protecting us against infections/illness. Key nutrients to support the immune system include:
- Vitamin A: Liver, cod liver oil, dairy, eggs, carrots, sweet potatoes, pumpkin, spinach, kale, mango, bell peppers.
- Vitamin B6: Chicken, salmon, tuna, potatoes, bananas, chickpeas, avocado, spinach.
- B12; Animal products only: Beef, salmon, tuna, clams, dairy, eggs. (Fortified foods/nutritional yeast for vegans/vegetarians)
- Folate: Dark leafy greens, liver, asparagus, Brussels sprouts, avocado, legumes
- Vitamin C: Citrus fruits (oranges, grapefruit), kiwi, strawberries, bell peppers, broccoli, kale, tomatoes.
- Vitamin D: Fatty fish (salmon, mackerel), cod liver oil, fortified dairy/plant milks, egg yolks, some UV-exposed mushrooms. (Primarily synthesized in skin upon sun exposure)
- Vitamin E: Sunflower seeds, almonds, hazelnuts, peanuts, spinach, broccoli, wheat germ oil, olive oil, avocado.
- Zinc: Oysters, beef, chicken, pumpkin seeds, cashews, chickpeas.
- Iron: Heme Iron: Red meat, poultry, fish, liver, Non-Heme Iron: Legumes, spinach, fortified cereals, pumpkin seeds.
- Selenium: Brazil nuts, tuna, sardines, beef, chicken, eggs, mushrooms.
- Copper: Organ meats (liver), nuts, seeds, dark chocolate, mushrooms, legumes.
What is a balanced plate?
A balanced plate means eating a wide variety of foods in the right proportions to support your overall health. It should
Follow this formula to build a balanced meal:
- Fill about ½ of the plate with non-starchy veggies + fruit
- Fill ¼ of your plate with complex carbohydrates
- Fill ¼ of your plate from whole foods protein sources
Use fat sources in moderation, and hydrate with water or other unsweetened beverages.
What do these macronutrients do in the body?
Complex carbs (whole grains, starchy vegetables, legumes)
- Primary fuel source for body: provides steady glucose for brain and muscles, supporting concentration and sustained energy
- Healthy blood sugar levels: fiber and complex carbohydrate structure slow digestion, preventing blood sugar spikes and keeping energy steady.
- Gut health & satiety: fiber feeds gut microbes, aids digestion, and helps you feel full longer
- Examples: brown rice, quinoa, oats, whole-wheat bread, potatoes, sweet potatoes, beans, lentils.
Protein (meat, fish, eggs, dairy, legumes, tofu, tempeh)
- Build & repair: supplies amino acids for muscle growth and repair, organ function, enzymes, hormones, and immune function
- Keeps you full: protein slows digestion and promotes satiety, helping with appetite control and stable energy. Protein also helps to manage blood sugar levels to prevent spikes/crashes.
- Mood and Focus: supports neurotransmitter production, whichare the drivers of your mood and your concentration.
- Examples: chicken, fish, eggs, Greek yogurt, beans, lentils, tofu, tempeh, nuts, seeds.
Non-starchy vegetables (leafy greens, broccoli, peppers, cucumbers, tomatoes, cauliflower)
- Micronutrients: rich in vitamins (A, C, K), minerals (potassium, magnesium), and phytonutrients that support immune, bone, and cognitive health.
- Lower-calorie, high-volume: provide bulk and fiber with few calories, which helps regulate appetite and supports a healthy caloric intake
- Fiber & hydration: supports digestions/absorption, steady blood sugar, and bowel regularity (one of the leading nutrients to prevent colon cancer!)
- Hydration: vegetables have a higher water content to support hydration.
- Examples: spinach, kale, romaine, broccoli, bell peppers, zucchini, green beans.
Whole Fruits (berries, citrus, tropical fruits)
- Vitamins & minerals: rich sources of vitamin C, potassium, folate, and other micronutrients that support immune function, bone and blood health, and recovery.
- Fiber & digestion: many fruits contain soluble and insoluble fiber, which aids digestion, supports gut health, and helps moderate blood sugar spikes when eaten with protein/fat.
- Antioxidants & phytonutrients: contain flavonoids, carotenoids, and other compounds that reduce inflammation and protect cells, supporting long-term health and cognitive function.
- Hydration & low calorie density: high water content (e.g., watermelon, oranges) contributes to hydration and provides volume for satiety with relatively few calories.
- Satiety & pairing: pairing with protein or fat (yogurt, nut butter, cheese, nuts) prolongs fullness and steadies blood sugar.
- Examples: Strawberries, blueberries, raspberries, blackberries, oranges, mandarins, grapefruits, lemons, limes, apples, pears, peaches, nectarines, plums, cherries, apricots, bananas
Fats (olive oil, avocado, nuts, seeds, fatty fish, dairy)
- Energy & nutrient absorption: concentrated energy source and necessary for absorbing fat-soluble vitamins (A, D, E, K).
- Cell & brain health: essential for cell membranes, hormone production, and brain function (including cognition and mood).
- Satiety & flavor: slow gastric emptying, helping you feel full; improves taste and satisfaction of meals.
- Tip: Try to choose sources of unsaturated fats (olive oil, avocados, nuts, seeds, fatty fish) and limit trans fats and excessive saturated fat.
- Examples: [Sources of higher unsaturated fats] Avocado, olive oil, canola oil, nuts (almonds, walnuts, cashews), seeds (chia, flax, pumpkin, sunflower), peanut/almond butter, tahini, fatty fish (salmon, mackerel, sardines), [sources with higher saturated fat] cheese, full-fat yogurt, olives, coconut oil, butter.
What about balanced snacks?
Snacking allows our bodies to maintain optimal blood sugar balance, which supports focus and energy, and reduces cravings later in the day. Balanced snacks eaten in between meals are a great option to support your overall health.
How to build a balanced snack: Building balanced snacks operates from the same principles: pairing foods together to create a satisfying snack option. Choose 1 carbohydrate source and pair it with a fat or a protein.
Examples: tuna salad with celery; greek yogurt with berries and nuts, apples with nut butter, hummus with vegetables and crackers, etc.
Is the keto diet the healthiest diet? MYTH!
- A keto diet is a medically tailored diet for a very specific subset of conditions, such as epilepsy, and should only be practiced under medical supervision.
- Our thyroid/metabolic function, liver, hormones, brain, muscles, etc. need carbohydrates to function optimally. Carbohydrates signal safety to the body and allow all of our organs to work at optimal capacity.
- Choosing complex, slow-burning whole foods carbohydrate sources and pairing carbs with fat and/or protein will help to maintain a steady blood glucose level to support energy levels, focus, and a stable mood/hormones.
Does soy increase estrogen levels? MYTH!
Soy products can actually help to regulate excess estrogen in the body and its effects on your health! Soy products are rich in protein, fiber, potassium, magnesium, iron, and B vitamins, all of which support liver function and detoxification pathways to remove excess estrogen. While soy does have phyto-estrogens, these are much weaker than estrogens in the body and can reduce the impact of more potent human estrogen forms in the body.
Are all grains unhealthy? MYTH!
Whole grains are a rich source of macro and micronutrients needed for all organ systems. Whole grains are rich in dietary fiber, essential minerals (magnesium, selenium, iron, phosphorus), and B vitamins (thiamin, riboflavin, niacin, folate). They also provide antioxidants and some sources of plant-based protein/fat. Whole grains help to support a healthy blood glucose level by providing a slow-burning carbohydrate source with fiber to sustain healthy blood glucose levels that support your energy and mood.