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Fiber 101: How Much to Eat and Where to Get It

Fiber is one of the most talked-about nutrients in nutrition and one of the most under-consumed. As a dietitian, I often see people focusing on protein, calories, or sugar, while fiber quietly gets overlooked. Yet fiber plays a major role in digestion, heart health, blood sugar balance, and even how full and satisfied you feel after meals.

Let’s break down fiber basics in a simple, practical way so you know how much you need and how to get it without overthinking your food choices.

What Is Fiber, Really?

Fiber is a type of carbohydrate found in plant foods that your body cannot fully digest. Instead of being broken down for energy, fiber moves through your digestive system, supporting gut health and helping regulate several important processes in the body.

There are two main types of fiber, and both matter:

  • Soluble fiber dissolves in water and forms a gel-like substance. It helps lower cholesterol and stabilize blood sugar.
    Found in oats, beans, apples, citrus, and chia seeds.
  • Insoluble fiber does not dissolve in water and adds bulk to stool, supporting regular digestion.
    Found in whole grains, vegetables, nuts, seeds, and wheat bran.

Most plant foods contain a mix of both, so variety is key.

How Much Fiber Do You Need?

General daily fiber recommendations are:

  • Women: about 25 grams per day
  • Men: about 38 grams per day

Most adults fall well below these targets, often getting closer to 15 grams per day.

If you are currently eating a low-fiber diet, it is best to increase fiber gradually. Jumping from very little fiber to a lot all at once can cause bloating or discomfort. Pairing fiber with adequate fluid also helps your digestive system adjust.

Why Fiber Matters for Your Health

Getting enough fiber can support your health in several ways:

  • Digestive health: Promotes regular bowel movements and feeds beneficial gut bacteria
  • Heart health: Helps lower LDL cholesterol
  • Blood sugar control: Slows digestion and reduces blood sugar spikes
  • Fullness and satisfaction: Helps you feel satisfied after meals, which can support balanced eating
  • Long-term health: Higher fiber intake is linked to lower risk of heart disease and type 2 diabetes

Fiber works behind the scenes, but its impact is powerful.

Where to Get Fiber: Everyday Food Sources

You do not need specialty products or supplements to meet your fiber needs. Many familiar foods are naturally rich in fiber.

Whole grains

  • Oats
  • Brown rice
  • Quinoa
  • Whole wheat bread or pasta
  • Barley

Legumes

  • Lentils
  • Chickpeas
  • Black beans
  • Kidney beans
  • Split peas

Fruits

  • Berries
  • Apples and pears (with skin)
  • Oranges
  • Bananas
  • Avocado

Vegetables

  • Broccoli
  • Carrots
  • Brussels sprouts
  • Sweet potatoes (with skin)
  • Leafy greens

Nuts and seeds

  • Chia seeds
  • Flaxseeds
  • Almonds
  • Pistachios
  • Sunflower seeds

Dietitian tip: Try to include a fiber-rich food at each meal rather than aiming for all your fiber in one sitting.

Simple Ways to Increase Fiber Without Overdoing It

If you want to boost your fiber intake, start small and keep it realistic:

  • Add berries or chia seeds to yogurt or oatmeal
  • Choose whole grain bread instead of white
  • Include beans or lentils in soups, salads, or tacos
  • Snack on fruit with nut butter
  • Keep vegetable sides simple and consistent

You do not need to eat “perfectly.” Even small additions can add up over the day.

Do You Need a Fiber Supplement?

Most people can meet their fiber needs through food alone, which also provides vitamins, minerals, and antioxidants. Supplements may be helpful in certain situations, but they should not replace a fiber-rich diet.

If you have digestive conditions, are on medications, or experience ongoing discomfort with fiber, working with a registered dietitian can help you find the right balance for your body.

Final Thoughts

Fiber does not need to be complicated. Aim for gradual increases, variety, and consistency rather than chasing a specific number every day. When you focus on including more plant foods you enjoy, fiber intake often improves naturally. Don’t forget to drink plenty of fluids when increasing your fiber intake!

Think of fiber as a long-term investment in your health. Small, steady choices today can support digestion, heart health, and overall well-being for years to come.



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Simple Swaps for Heart-Healthy Eating: A Dietitian’s Practical Guide

When people think about heart-healthy eating, they often imagine strict rules, bland food, or a complete kitchen overhaul. As a dietitian, I want to reassure you: supporting your heart does not require perfection or drastic changes. In fact, small, realistic swaps can make a meaningful difference over time. Heart health is about patterns, not single meals. The goal is to gently shift your everyday choices toward foods that support healthy cholesterol levels, blood pressure, and inflammation, while still enjoying what you eat.

Here are simple, doable swaps to help you eat more heart-healthfully without feeling overwhelmed.

1. Swap Refined Grains for Whole Grains (Most of the Time)

Instead of:
White bread, white rice, regular pasta

Try:
Whole grain bread, brown or wild rice, whole wheat or chickpea pasta

Whole grains contain fiber, which helps lower LDL cholesterol and supports overall heart health. You do not need to switch everything at once. Start with one meal per day or one product you buy regularly.

Dietitian tip: Look for the words “100% whole grain” or “whole wheat” as the first ingredient.

2. Swap Saturated Fats for Unsaturated Fats

Instead of:
Butter, coconut oil, heavy cream

Try:
Olive oil, avocado, nuts, seeds, or soft plant-based spreads

Unsaturated fats help support healthy cholesterol levels when they replace saturated fats. This does not mean fat is bad. It means choosing the type of fat that works in your heart’s favor.

Simple ideas:
Use olive oil instead of butter when cooking vegetables
Add avocado slices to sandwiches or bowls
Sprinkle nuts or seeds on salads or oatmeal

3. Swap Fatty or Processed Meats for Leaner Proteins

Instead of:
Bacon, sausage, salami, or large portions of red meat

Try:
Fish, skinless poultry, beans, lentils, tofu, or smaller portions of red meat

Fatty and processed meats are higher in saturated fat and sodium, both of which can impact heart health. You do not need to give them up completely. Reducing frequency and portion size can still be beneficial.

Heart-healthy bonus: Aim for fatty fish like salmon or sardines one to two times per week for omega-3 fats.

4. Swap Sugary Drinks for Lower-Sugar Options

Instead of:
Regular soda, sweet tea, energy drinks

Try:
Water, sparkling water, unsweetened iced tea, or water with fruit

Excess added sugar can increase inflammation and raise triglycerides. Drinks are one of the easiest places to make a change because they do not usually affect fullness. If plain water feels boring, add lemon, berries, cucumber, or a splash of juice for flavor.

5. Swap Creamy Sauces for Flavorful Alternatives

Instead of:
Cream-based sauces and dressings

Try:
Olive oil and vinegar, yogurt-based sauces, tomato-based sauces, herbs, and spices
You do not need heavy sauces for food to taste good. Acid, herbs, garlic, citrus, and spices add flavor without excess saturated fat or sodium.

Swaps:
Greek yogurt instead of sour cream
Pesto or olive oil-based dressings instead of creamy ones
Marinara instead of Alfredo

6. Swap “All-or-Nothing” Thinking for Balance

One of the most important heart-healthy swaps is mental, not nutritional.

Instead of:
“I have to eat perfectly to protect my heart”

Try:
“Small, consistent choices add up over time”

Stress and guilt around food can impact health just as much as nutrients do. Heart-healthy eating should feel supportive, not restrictive.

Final Thoughts

Heart-healthy eating does not require cutting out your favorite foods or following a strict plan. It is about making small, realistic swaps that fit your lifestyle and preferences.
If you focus on adding more fiber, choosing healthier fats, watching sodium, and enjoying a variety of foods, you are already doing a lot for your heart. Progress comes from consistency, not perfection.

If you have specific health concerns or conditions, a registered dietitian can help personalize these swaps in a way that feels achievable and sustainable for you. Your heart deserves care, and so do you.

/ Healthy Eating Tips

Setting Nutrition Goals Without Obsession: A Dietitian’s Guide to Balance

As a dietitian, one of the most common concerns I hear is not what to eat, but how to pursue nutrition goals without falling into obsession. Many people start with good intentions: more energy, better health, or a desire to feel more confident in their body. Somewhere along the way, those goals can become rigid rules, food anxiety, or a sense that you are “failing” if you are not perfectly consistent. Nutrition does not have to be all or nothing. In fact, the most effective and sustainable goals are built on flexibility, self-trust, and compassion.

Here is how to set nutrition goals that support your health without taking over your life.

1. Start With Why, Not What

Before focusing on calories, macros, or meal plans, take a step back and ask yourself why you want to change your nutrition. Is it to have more energy in the afternoon? Improve digestion? Support long-term health? Feel more confident cooking meals at home? When your goals are connected to how you want to feel or function, rather than how you want to look or what you think you “should” eat, they are less likely to become obsessive. A meaningful “why” gives you direction without turning food into a moral test.

2. Choose Behavior-Based Goals, Not Outcome-Based Ones

Outcome-based goals often sound like:
“Lose 10 pounds”
“Eat perfectly clean”
“Never eat sugar”

These goals are rigid and leave little room for real life. They also place success or failure outside of your immediate control.

Behavior-based goals focus on actions you can actually practice:
“Include a source of protein at breakfast most days”
“Add one vegetable I enjoy to lunch or dinner”
“Pause and check in with my hunger before going back for seconds”

These types of goals encourage progress, not perfection. They allow for flexibility and adjustment without shame.

3. Aim for Addition, Not Restriction

Obsessive patterns often begin with restriction. Cutting out foods, food groups, or entire categories can make nutrition feel stressful and consuming.

Instead, ask yourself what you can add to support your body:
More fiber for digestion
More carbohydrates for energy
More protein for fullness
More variety for enjoyment

When you focus on nourishment rather than deprivation, your choices naturally become more balanced over time.

4. Build in Flexibility From the Start

A goal that only works on “perfect” days is not a sustainable goal. Life includes holidays, busy weeks, social meals, low-energy days, and changing routines. Your nutrition goals should account for that reality.

Try using language like:
“Most of the time”
“When it feels supportive”
“As often as I reasonably can”

Flexibility is not a lack of discipline. It is a skill that protects your mental health and helps you stay consistent long term.

5. Watch for Red Flags of Obsession

Healthy goals should make your life bigger, not smaller. Some signs a goal may be tipping into obsession include:
Feeling anxious or guilty around food choices
Avoiding social situations because of food
Constantly thinking about what or when you will eat next
Feeling like you are “good” or “bad” based on what you eat

If you notice these patterns, it is a sign to pause and reassess. Nutrition should support your well-being, not compete with it.

6. Use Self-Compassion as a Tool

Progress is not linear. You will have days when your meals look nothing like your goals. That does not mean you have failed or need to “get back on track.”

Instead of asking, “What did I do wrong?” try:
“What got in the way?”
“What can I learn from this?”
“What would support me next time?”

Self-compassion is not giving up. It is what allows you to keep going without burning out.

7. Remember That Nutrition Is Only One Part of Health

Food matters, but it is not the only thing that affects your health. Sleep, stress, movement, relationships, and mental well-being all play major roles. If your nutrition goals are crowding out joy, rest, or connection, they may be asking too much. A truly healthy approach leaves room for pleasure, spontaneity, and living your life fully.

Setting nutrition goals does not require control, guilt, or obsession. The most powerful changes come from listening to your body, staying curious, and allowing your goals to evolve as your life does. If your nutrition habits are helping you feel more energized, more peaceful around food, and more connected to your body, you are on the right path. Health is not found in perfection. It is built in balance, over time.

If you ever feel stuck, overwhelmed, or unsure, working with a registered dietitian can help you create goals that support both your physical and mental health. You deserve a relationship with food that feels supportive, not stressful.

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Artificial Food Dyes and the Current Research

What are food dyes?

According to the FDA, color additives, also known as food dyes, include “any dye, pigment, or other substance that can impart color to a food, drug, or cosmetic or to the human body.” Color additives are used in food products to improve appearance, correct color variations, and account for color loss from environmental exposures like temperature extremes or moisture. In drug or cosmetic products, they can be used to visibly identify products (for example, colors of different medication dosages may differ to interpret proper dosages.) Food dyes can be found in many foods and beverages we commonly consume, including Gatorade, Skittles, Froot Loops, and Vlasic’s Sweet Relish!

How does the FDA regulate them?

If a color additive is FDA-approved, regulations state which foods it is approved for, how much can be used, and how it should be labeled. The FDA regulates color additives through Color Additive Petitions, lists of new color additives and new uses for color additives, batch certifications, and food label monitoring. Color Additive Petitions are required from manufacturers to get approval to use new color additives in foods. These manufacturers must register with the FDA. The Code of Federal Regulations (CFR) lists which additives and uses are safe. Batch certification programs test new color additives and new batches of approved color additives before they are used in products to ensure continued safety and compliance with listing regulations. The list of safe color additives and uses is updated based on these tests. Color additives may only be used if they are on the approved list, used as described on the approved list, and comply with the listing regulations of the FDA.

The nine FDA-approved, certified color additives are:

  • FD&C Blue No. 1
  • FD&C Blue No. 2
  • FD&C Green No. 3
  • Orange B
  • Citrus Red No. 2
  • FD&C Red No. 3
  • FD&C Red No. 40
  • FD&C Yellow No. 5
  • FD&C Yellow No. 6

*These can show up in different variations on food labels. For example, FD&C Blue No.1 may be labeled simply as ‘Blue 1.’

However, not all color additives must undergo batch certification. Exempt colors come from natural sources like vegetables, minerals, or animals. These exempt colors do not need to be tested in the certification programs that certified colors do, but they must still be approved before being used in food. Certified colors are synthetic and must be tested through certification programs.

How can I tell which products contain color additives?

FDA regulations state that certified color additives must be listed on ingredient labels as their approved name, or a variation of that as mentioned above. Exempt color additives can be listed under the term “artificial colors,” “color added,” or “artificial color added” without specifying the specific additive. Carmine/cochineal extract (an exempt color additive) must be labeled explicitly due to the possibility of allergic reactions.

Are these additives safe for children? What does the research say?

There have been emerging reports of possible adverse effects of color additives on the neurological behaviors of children. With this emerging evidence, the California Environmental Protection Agency’s Office of Environmental Health Hazard Assessment (OEHHA) evaluated the current available research, reviewing human clinical trials and animal studies. Twenty-five out of the 27 clinical trials reviewed were challenge studies, and 13 of these studies determined a significant association between food dye consumption and behavioral impacts on children. Challenge studies are defined by systematic exposure (in this case, food dyes) and subsequent monitoring of effects (in this case, behavior changes.) Behavioral impacts commonly include reduced attention span and increased hyperactivity.

Results were dependent on the kind and amounts of food dyes consumed and a child’s specific susceptibility or pre-existing neurobehavioral conditions. Although some of the studies reviewed determined a positive association, more research is needed. Research like this is sufficient to raise concern but still inconclusive to warrant no regulation change.

What should I do about this?

This is a complex area to navigate as a lot of this research is still emerging or has not been sufficient to hold the attention of the FDA. However, research done in the 1980s and 90s on the food dye ‘Red 3’ determined its cancer-causing properties in animals, and it has still been allowed in US food products to this day.

Nevertheless, this isn’t something that should cause you to throw out all the products in your pantry that contain color additives. If your child has been diagnosed with pre-existing neurobehavioral conditions like ADHD, for example, it may be warranted to limit the amount of color additives they consume and check food labels for any possible additives moving forward. If you are particularly concerned, you may experiment with fewer color additives in your child’s diet and see if you observe any changes in your child’s behavior or consult your child’s physician for further advice. Ultimately, it can be very challenging to eliminate color additives entirely in your child’s diet until any significant regulation changes are made since these additives exist so commonly in our food supply.

Whether your child has been diagnosed with pre-existing behavioral conditions or not, whole, unprocessed foods are emphasized as much as possible in children’s diets. These foods provide great nutritional value that will help your child grow without the additives or question marks that often come with many dye-containing products.

Written by: Carolyn McHugh – Dietetic Intern

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The Low FODMAP Diet: Understanding the Basics

What are FODMAPs?

FODMAPs are a group of short-chain carbohydrates that are not completely digested or absorbed in our small intestine. This can cause increased gas production and draw water into our gut during digestion. All of this contributes to possible feelings of bloating, gas, pain, and discomfort when consuming these foods.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. They can be found in various fruits and vegetables, dairy products, legumes, nuts, and artificial sweeteners.

To break down this ‘FODMAP’ term a bit further, ‘fermentable’ describes the quality of these short-chain carbohydrates that allow our gut bacteria to break them down for food, producing gas as a byproduct. Oligosaccharides include foods like onions, garlic, rye, and wheat. Disaccharides consist mainly of dairy products. Monosaccharides include foods like honey, apples, or high fructose corn syrup. Polyols are found in small amounts in fruits and vegetables and higher amounts in artificial sweeteners.

What is the Low FODMAP diet?

The low FODMAP diet is used in those with IBS who have symptoms of frequent bloating, abdominal pain, gas, or related stool issues. It is a fairly restrictive diet that eliminates high FODMAP foods, monitors for symptom improvement and then reintroduces them back into the diet as tolerated.

By understanding some foods that fall under these ‘FODMAP’ categories, we can better understand what the Low FODMAP diet is. Low FODMAP fruits and vegetables include oranges, kiwi, pineapple, green beans, bell peppers, carrots, and cucumbers. Low FODMAP dairy products consist of common alternatives like almond or soy-based products or lactose-free products. As for bread and cereals, it is recommended to choose products like sourdough bread, rice cakes, or quinoa-based pasta instead of wheat-based products. Low FODMAP options for sweets include dark chocolate and maple syrup. As for nuts and seeds, it is generally recommended to stay away from cashews and pistachios while the rest are considered safe.

It is highly recommended that those who are considering following the low FODMAP diet do so under the guidance of a registered dietitian. There are some great resources available to help build your understanding of the Low FODMAP diet, including those from Monash University, which coined the term FODMAP in 2005 and has done a lot of significant research in this area. Kate Scarlata is a registered dietitian specializing in food intolerances and the Low FODMAP diet and has a lot of great resources on her website as well.

When understanding the FODMAP diet, it is also essential to consider its proper implementation. The Low FODMAP diet is implemented in three stages: elimination, reintroduction, and personalization. Elimination typically lasts 2-6 weeks and requires swaps from high FODMAP foods to low FODMAP foods. At the end of this 2–6-week period, changes in GI symptoms should be assessed to see if there was true success with FODMAP elimination. If you find symptom relief with elimination in stage 1, then it is warranted to move on to stage 2. If you do not find symptom relief with stage 1, it is important to consider other possible explanations for your gastrointestinal symptoms.

Stage 2 is reintroduction, lasting up to 8-12 weeks. This stage involves small tests and trials to reintroduce high FODMAP foods into your diet. For example, let’s say someone starts their reintroduction phase with a dairy trial. They would start with small portions (1/4-1/3 of the amount typically consumed) of a food like yogurt into their diet for 2-3 days, slightly increasing the portion each day, with a 3-day rest before beginning the subsequent trial. This methodology limits any side effects or symptoms as much as possible. This stage is designed to test one’s tolerance of high FODMAP foods and see if certain foods or food groups are better tolerated. At the end of this stage, tolerance is assessed to help inform decisions made in the personalization stage. Stage 3 is personalization, when those high FODMAP foods best tolerated in stage 2 are reintroduced for the diet to be as expansive as possible. The end goal is not to be on the restrictive low FODMAP diet indefinitely but to use it as a strategic method to determine your individual dietary triggers and ease gastrointestinal symptoms as much as possible.

The FODMAP ‘gentle’ approach has also been designed to make this diet a bit more accessible and less demanding when eliminating so many foods from one’s diet. Instead of total elimination in stage 1, the ‘gentle’ approach advises using a food diary to track the high FODMAP foods that you tolerate the least and making low FODMAP swaps for those foods. One can still move through stages 2 and 3 after this preliminary stage, but this approach offers a much less restrictive option than the traditional low FOMDAP approach.

How do I know if the Low FODMAP diet is right for me?

Low FODMAP diets are typically beneficial for people with IBS who experience frequent bloating, abdominal pain, gas, or related stool issues. Because FODMAPs can exacerbate these symptoms, and people with IBS are more sensitive to these feelings of pain and discomfort, high FODMAP foods have been targeted as dietary triggers for this condition.

Not everyone with IBS may need to follow a Low FODMAP diet, and not everyone who follows a Low FODMAP diet has IBS. It is best to consult with a registered dietitian to learn about this diet and its proper implementation and allow them to assess if the low FODMAP diet is something that could be beneficial for you.

Written by: Carolyn McHugh, Dietetic Intern

Resources:

https://www.monashfodmap.com/about-fodmap-and-ibs/

https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/

https://www.monashfodmap.com/blog/gentle-fodmap-diet/

https://www.katescarlata.com/

The Role of the FODMAP Diet in IBS

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PCOS and The Importance of Nutrition

What is PCOS?

Polycystic ovarian syndrome (PCOS) is defined by a set of symptoms that can include irregular or missed periods, cystic ovaries, hyperandrogenism, hirsutism (excess body hair), weight gain, acne or oily skin, infertility, or the presence of skin tags. This is a common genetic condition experienced by many women of childbearing age. To be diagnosed with PCOS, you must meet two of the three following criteria: irregular periods or anovulation (no periods), high levels of androgens (“male” hormones that both men and women have), and the presence of cysts on the ovaries.

Identification of these symptoms can be done through ultrasounds to examine ovaries for possible cyst development and blood tests to measure hormone levels. PCOS is related to several complications, including diabetes, metabolic syndrome, infertility, inflammation, and endometrial cancer.

There is a dynamic interplay between obesity, insulin resistance, and PCOS. Often, women with PCOS who also live with obesity can present with more prominent or common symptoms from the list above. Simultaneously, women with PCOS are at a greater risk of developing obesity, but not all women with PCOS also live with obesity. Insulin resistance relates to both obesity and PCOS because it is more likely to develop when both are present.

What causes PCOS?

The cause of PCOS is not entirely understood but is assumed to be associated with: genetics, obesity, insulin resistance, hyperandrogenism, and inflammation. Insulin resistance can contribute to the diagnosis of PCOS because increased insulin causes the ovaries to release more androgens. With more androgens in the body (hyperandrogenism), ovulation can become irregular or stop altogether. These alterations in ovulation can lead to cyst development on the ovaries. Inflammation is often present in women with PCOS, which can also be related to insulin resistance and hyperandrogenism in the body.

How can my diet affect this condition?

Diet modifications are not the only line of treatment that should be considered for PCOS. However, knowing that PCOS is closely related to nutrition-related conditions, dietary interventions have been explored to help treat this condition. More specifically, we know that insulin resistance is related to hyperandrogenism, one of the possible indicators and causes of this syndrome. Insulin resistance is our body’s lack of response to insulin, which is responsible for helping our cells uptake glucose for energy and lower blood glucose. When our bodies are insulin-resistant, we cannot lower our blood sugar effectively, leading to extended periods of elevated blood sugar levels and insulin production. By improving diet and controlling insulin resistance, we can mitigate the chances of developing future conditions that women with PCOS are already at a heightened risk for.

What changes should I make in my diet?

When considering dietary modifications for PCOS, we want to target insulin resistance. A generally healthful diet with an emphasis on protein, healthy fats, fiber, fruits, and vegetables, can help to manage insulin resistance.

Carbohydrates are the primary driver of blood sugar. When eating to manage insulin resistance, we like to think about pairing carbohydrates with a lean protein or healthy fat source. Doing so signals our body to slow digestion of carbohydrates and better handle the blood sugars that enter our bloodstream. Lean protein sources include poultry, fish, beans, and legumes. Healthy fats include nuts, seeds, avocados, olive oil, and nut butter.

Another way to slow down digestion of carbohydrates is the addition of fiber. Fiber is the roughage that is found in carbohydrates such as in whole-grain bread or pasta, beans, fruits, and vegetables.

An emphasis on fruits and vegetables can not only help manage insulin resistance through the fiber they contain but also be great for overall health. They contain antioxidants, vitamins, and minerals that help our bodies function properly and aid in chronic disease prevention later in life.

Consult a registered dietitian for assistance in making these dietary changes. They can help you make these changes in a way that feels sustainable and personalized to your needs. However, PCOS is a dynamic condition that requires dynamic care. Consulting healthcare providers like an OBGYN, endocrinologist, dermatologist, or fertility specialist may help you better understand and manage this condition.

Bottom Line:

PCOS is an understudied and under-discussed area of women’s health. PCOS is also complicated; its causes, symptoms, and related conditions are all closely linked, and not every woman with PCOS experiences this condition the same way. As we better understand this condition, we may see more specific dietary recommendations. Given what we know thus far about the interplay of PCOS, obesity, insulin resistance, and other related conditions, a generally healthy diet can help manage the associated conditions with PCOS and possibly minimize some of its associated symptoms.

Written by: Carolyn McHugh, Dietetic Intern

Resources:

https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos

https://www.massgeneralbrigham.org/en/about/newsroom/articles/nutrition-for-pcos#:~:text=for%20PCOS%20management-,Dr.,pastas%2C%20brown%20rice%2C%20and%20barley

https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos

Spot On! What is PCOS and What Do I Do About It?

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Weight Loss Medications: What’s the Big Deal?

The number of individuals in the US who are overweight or who are living with obesity has dramatically increased in recent years. People are exploring all avenues for diet and lifestyle changes, often with little success in losing weight. Enter weight loss medications, which have gained immense popularity as an accessible way to lose weight.

There are currently only seven medications that are FDA-approved for long-term use to treat overweight and obesity. These are:

  1. Orlistat (Xenical)
  2. Phentermine-topiramate (Qsymia)
  3. Naltrexone-bupropion (Contrave)
  4. Liraglutide (Sexenda)
  5. Semaglutide (Wegovy)
  6. Setmelanotide (IMCIVREE)
  7. Trizepatide (Zepbound)

You might be thinking, what about Ozempic? Ozempic (also semaglutide, like Wegovy) is FDA-approved, but only for treating type 2 diabetes. Physicians may prescribe drugs that aren’t FDA-approved specifically for overweight and obesity, like Ozempic, for ‘off-label use.’ This ‘off-label’ use could also be performed if someone is prescribed multiple medications at once or if they have been prescribed them for a longer period than what has been approved.

How do these medications work?

These medications work through a few different mechanisms depending on the specific one you’re prescribed. Generally speaking, these drugs act on the hormones controlling our appetite and food intake to reduce our appetite and make us feel fuller faster. Some may differ from this, like Orlistat (Xenical), which acts to reduce fat absorption from food in our diet, and Setmelanotide (IMCIVREE), which, in addition to reducing appetite, also tells our body to use more calories, further promoting weight loss.

How can you get them?

Physicians use BMI to indicate someone’s benefit from these weight loss medications. If you have a BMI of ≥ 30 or ≥ 27 and a weight-related health condition such as type 2 diabetes, you may be considered eligible for these medications. Eligibility is not always guaranteed, as some individuals may benefit from diet and lifestyle changes on their own before even being considered for these medications.

What should you know before starting these medications?

It is essential to consider that these medications are not a replacement for dietary changes and physical activity. Even though these medications are altering our body’s natural pathways to induce weight loss, diet and lifestyle changes still matter. Nutritious, balanced diets are necessary for adequate intake of carbohydrates, protein, fat, vitamins, and minerals, all of which are necessary for energy, muscle stores, proper digestion, and keeping our bodies functioning well as a whole. Furthermore, physical activity can help promote heart health and prevent chronic disease later in life. Physical activity has also been shown to benefit our immune system and mental health, making it an important incorporation into your lifestyle.

Research has shown that these medications work best when combined with diet and lifestyle changes. If you’re taking these medications for only a finite period, it is important to have a foundation for proper diet and lifestyle changes so that weight loss can be best maintained when coming off these medications.

Where does a registered dietitian fit into this?

Even though registered dietitians cannot prescribe these medications, they are still a vital part of your weight loss journey. Not all available medications in the market are recommended for long-term use. Research has shown that people who have completed their use of these medications are at risk for subsequent weight gain. This could be related to the biological processes returning to normal as we come off these medications or the lack of support to attain a balanced diet and lifestyle patterns.  Working with a dietitian before, during, and after using these medications can help you to develop positive mindsets surrounding food and maintain behaviors that will help you in the long term.

Written by: Carolyn McHugh, Dietetic Intern

Resources:

https://www.niddk.nih.gov/health-information/weight-management/prescription-medications-treat-overweight-obesity#who

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Back to School Snacking Ideas

As summer comes to an end and fall approaches, it’s time to start thinking about going back to school. While this may bring mixed feelings for students and parents alike, there is one thing everyone can agree on – the importance of snacking to help fuel those long school days.

One of the challenges of the back-to-school season is finding the right snacks that are not only delicious but also nutritious. With so many options available, it can be overwhelming to decide what to pack for your little ones (or yourself) to enjoy during the day.

When choosing snacks for back-to-school, it’s important to consider foods that will keep energy levels up, help maintain focus, and provide essential nutrients. Snacks that are high in fiber, protein, and healthy fats are ideal choices to keep hunger at bay and provide sustained energy.

Some great snack ideas for back-to-school include:

  • Fresh fruit and vegetables: easy to pack and full of fiber, vitamins and minerals
  • Greek yogurt: a great source of protein and calcium
  • Nut butter and whole grain crackers: a satisfying and filling snack
  • Trail mix: a mix of nuts, seeds, and dried fruit for a balanced snack
  • Cheese sticks: a convenient and tasty source of protein
  • Hummus and veggie sticks: a delicious and nutritious snack for dipping

It’s also important to remember to stay hydrated throughout the day, so be sure to pack a water bottle or other low-sugar beverage to sip on between meals.

In addition to choosing healthy snacks, it’s also helpful to involve your children in the snack-planning process. Allowing them to help pick out snacks they enjoy will make them more likely to eat them and less likely to trade them away with their friends.

Back-to-school snacking can be a fun and rewarding way to ensure that your child is getting the necessary fuel to tackle their school day. With a little planning and creativity, you can provide snacks that are both nutritious and delicious, setting your child up for success both in and out of the classroom. So stock up on those healthy snacks and get ready to conquer the school year ahead!



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How to make healthier choices when indulging in summer treats

When the hot summer sun beats down and temperatures soar, there’s nothing quite like indulging in a frosty treat like ice cream or a frozen cocktail. While these sweet treats can certainly hit the spot on a hot day, they can also be packed with excess sugar and calories. Though the real thing should be eaten in moderation, there are other opportunities to indulge in lighter options.

  • Opt for lighter options: When it comes to ice cream, choose lighter options like sorbet, frozen yogurt, or gelato instead of traditional ice cream. These alternatives are usually lower in calories and fat, making them a better option for those looking to indulge without the guilt.
  • Watch your portion sizes: It’s easy to get carried away and indulge in a large scoop of ice cream or a giant frozen cocktail, but try to be mindful of your portion sizes. Opt for a smaller serving or share with a friend to help control your intake.
  • Choose fruit-based options: When it comes to frozen cocktails, consider choosing options that are fruit-based or made with fresh ingredients. Avoid sugary mixes or syrups, and opt for drinks that are made with real fruit juices or purees.
  • DIY at home: If you’re craving a sweet treat, consider making your own healthier versions at home. You can blend up a smoothie bowl with frozen fruit and yogurt, or whip up a batch of homemade popsicles with fresh fruit juice.
  • Read labels: When buying pre-packaged ice cream or frozen cocktails, be sure to read the labels and choose options that are lower in sugar and artificial ingredients. Look for products that are made with natural sweeteners and real fruit.
  • Stay hydrated: Remember to stay hydrated while indulging in summer treats. Drink plenty of water throughout the day to help balance out the sugar and calories from your indulgences.

By following these simple tips, you can still enjoy your favorite summer treats while making healthier choices. So go ahead, indulge in that sweet treat, but do so mindfully.



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How to prevent foodborne illnesses when dining outdoors in the summer

With the arrival of summer, many of us are eager to take advantage of the warm weather and dine outdoors. Whether you’re having a picnic in the park, enjoying a barbecue in your backyard, or dining at a restaurant with outdoor seating, it’s important to take precautions to prevent foodborne illnesses. Here are some tips from dietitians to keep in mind when eating outdoors this summer:

  • Keep cold food cold and hot food hot: One of the most important steps in preventing foodborne illnesses is to ensure that perishable foods are kept at the proper temperature. Cold foods should be stored in a cooler with ice packs to keep them at 40°F or below, while hot foods should be kept above 140°F. Avoid leaving perishable foods out in the sun for long periods of time.
  • Wash your hands: It’s important to wash your hands with soap and water before and after handling food, especially when preparing and serving food outdoors. Bring hand sanitizer with you if there isn’t a place to wash your hands.
  • Use separate cutting boards and utensils: To prevent cross-contamination, use separate cutting boards and utensils for raw meat, poultry, and seafood, and wash them thoroughly with hot, soapy water between uses.
  • Cook food to the proper temperature: Use a food thermometer to ensure that meat, poultry, and fish are cooked to a safe internal temperature. Hamburgers should be cooked to 160°F, poultry to 165°F, and fish to 145°F.
  • Store leftovers properly: Leftover food should be refrigerated within two hours (or one hour if the temperature is above 90°F). Make sure to pack any leftovers in a cooler with ice packs to keep them cold.
  • Be mindful of food allergies: If you or your guests have food allergies, make sure to take precautions to prevent cross-contamination and provide allergy-friendly options.

By following these tips, you can help prevent foodborne illnesses and ensure a safe and enjoyable outdoor dining experience this summer. Stay safe and bon appétit!

 

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Tips for navigating summer parties and events while sticking to your nutrition goals

Summer is a time for fun and festivities, but it can also be a challenging time to stick to your nutrition goals. With BBQs, pool parties, and social gatherings galore, it’s easy to overindulge and veer off track. However, with a little planning and mindfulness, you can navigate summer parties and events while still staying true to your health and wellness goals. Here are some tips to help you stay on track:

Plan ahead: Before heading to a party or event, take some time to plan out your meals for the day. Try to have a balanced meal with protein, healthy fats, and fiber before attending events so you’re not tempted to overeat unhealthy options.
Be mindful of portion sizes: When faced with a buffet of delicious food, it’s easy to load up your plate with large portions. Instead, try to practice mindful eating by taking smaller portions and savoring each bite. Listen to your hunger cues and stop eating when you’re satisfied.
Choose healthier options: Look for nutritious options at the party, such as grilled chicken, veggies, fruit, and salads. Opt for lean proteins and whole foods whenever possible to help you stay on track with your nutrition goals.
Stay hydrated: In the heat of summer, it’s important to stay hydrated to help curb cravings and keep your energy levels up. Drink plenty of water throughout the day and at the party to help you feel full and satisfied.
Be strategic with alcohol: Alcoholic beverages can be a major source of empty calories and can also lower your inhibitions, leading to overeating. If you choose to indulge in a drink, opt for lighter options like spritzers, vodka soda, or light beer to help manage your calorie intake.
Practice moderation: It’s okay to enjoy your favorite treats and indulge occasionally – just be mindful of portion sizes and frequency. Allow yourself to enjoy a small piece of cake or a scoop of ice cream, but avoid going overboard.
Prioritize movement: Stay active during the summer months by incorporating regular exercise into your routine. Whether it’s going for a walk, bike ride, or taking a yoga class, staying active can help balance out any indulgences and keep you feeling your best.

By implementing these tips, you can navigate summer parties and events while still sticking to your nutrition goals. Remember to enjoy yourself and have fun, but also prioritize your health and well-being throughout the summer months. With a little planning and mindfulness, you can stay on track and continue working towards your health and wellness goals.

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The importance of dietary fiber in the diet


One of the key components we often emphasize to clients is the importance of incorporating enough dietary fiber into their daily eating habits. Dietary fiber is a type of carbohydrate found in plant-based foods that is essential for optimal digestive health and overall well-being.

One of the primary benefits of dietary fiber is its ability to promote healthy digestion. Fiber acts as a natural laxative, helping to regulate bowel movements and prevent constipation. It also helps to maintain a healthy balance of gut bacteria, which is crucial for immune function and overall gut health.

In addition to its digestive benefits, dietary fiber also plays a key role in supporting weight management. Foods high in fiber tend to be lower in calories and more filling, which can help control hunger and prevent overeating. Fiber also slows down the absorption of sugar in the bloodstream, which can help stabilize blood sugar levels and reduce the risk of developing type 2 diabetes.

Furthermore, a diet high in dietary fiber has been shown to lower cholesterol levels and reduce the risk of heart disease. Fiber binds to cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream. This can lead to lower levels of LDL (bad) cholesterol and a decreased risk of heart disease.

So, how can you incorporate more fiber into your diet? Start by incorporating a variety of fiber-rich foods into your meals, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Aim for at least 25-30 grams of fiber per day, and be sure to drink plenty of water to help fiber move through the digestive tract.

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Is Fruit Bad For You? Debunking the Myth

As dietitians, we often hear clients express concerns about fruit and its impact on their health. With the rise of low-carb diets and the demonization of sugar, many people are questioning whether or not fruit is actually good for them. So, let’s set the record straight once and for all: fruit is not bad for you.

Fruit (yes, even bananas) is a natural, whole food that is packed with essential vitamins, minerals, fiber, and antioxidants. It provides our bodies with essential nutrients that are necessary for optimal health and well-being. Plus, fruit is a great source of hydration, as it is mainly composed of water.

One of the main reasons people are wary of fruit is its sugar content. Yes, fruit does contain natural sugars like fructose, but that doesn’t mean it’s unhealthy. The sugar in fruit is accompanied by fiber, which helps to slow down the absorption of sugar into the bloodstream and prevents spikes in blood sugar levels. This is why fruit is a much better option than processed sugars found in sugary drinks and desserts.

Additionally, the sugar in fruit is balanced by an array of vitamins, minerals, and antioxidants that provide numerous health benefits. These nutrients are essential for proper immune function, healthy skin, bones, and muscles, and overall well-being. By including a variety of fruits in your diet, you can ensure you’re getting a wide range of nutrients that will support your health.

Of course, it’s important to be mindful of portion sizes and choose whole fruits over fruit juices, which can be high in sugar and lacking in fiber. But overall, fruit is a nutritious and delicious part of a healthy diet. Don’t be afraid to enjoy your favorite fruits in moderation and reap the many health benefits they have to offer.

So, go ahead and indulge in your favorite fruits guilt-free, and remember that moderation is key when it comes to any food. Your body will thank you for it.



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Are all fats created equal?


We are often asked about the different types of dietary fat and how they can impact our health. While fats have gotten a bad reputation in the past, it is important to understand that not all fats are created equal. In fact, some fats are essential for optimal health and well-being.

When it comes to dietary fat, there are three main types: saturated fats, unsaturated fats, and trans fats.

Saturated fats are typically found in animal products like meat and dairy, as well as in certain plant-based oils like coconut and palm oil. While some experts believe that saturated fats can raise cholesterol levels and increase the risk of heart disease, others argue that not all saturated fats are created equal and that some may actually have health benefits.

Unsaturated fats, on the other hand, are known as the “good fats” and are found in foods like avocados, nuts, seeds, and olive oil. These fats can help lower cholesterol levels, reduce inflammation, and improve overall heart health.

Trans fats are considered the worst type of fat and are often found in processed foods like baked goods, fried foods, and margarine. Trans fats have been linked to an increased risk of heart disease, stroke, and diabetes, making them a major contributor to poor health.

In order to promote optimal health, it is important to focus on consuming more unsaturated fats and limiting the intake of saturated and trans fats. This can be achieved by incorporating more plant-based oils, fatty fish, nuts, seeds, and avocados into your diet, while also reducing your consumption of processed foods and fried foods.

Remember, not all fats are created equal, and it is important to focus on consuming the right types of fats to support your overall health and well-being. If you have questions or concerns about your fat intake, be sure to consult with a registered dietitian for personalized guidance and support.

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A Successful New Year

We often see clients at the start of the new year with a laundry list of resolutions related to their health and nutrition. While it’s great to see people motivated to make positive changes, we always encourage our clients to approach goal setting in a realistic and sustainable way. Here are some tips to help you set achievable resolutions related to your diet and overall well-being this new year:

Be specific: Instead of setting vague goals like “eat healthier” or “lose weight,” try to make your resolutions more specific and measurable. For example, you could aim to eat five servings of fruits and vegetables each day, or cook at home at least four times a week.

Set small, attainable goals: Rather than overwhelming yourself with big, unattainable goals, start small and gradually build upon your successes. Maybe you start by drinking more water each day, and once that becomes a habit, you add in a daily walk or start choosing healthier snacks.

Focus on behavior changes, not outcomes: While it’s perfectly fine to have weight loss or fitness goals, try to shift your focus to the behaviors that will help you achieve those outcomes. For example, instead of fixating on the number on the scale, focus on incorporating more whole foods into your diet or committing to regular physical activity.

Seek support: Making changes to your diet and lifestyle can be challenging, so don’t be afraid to ask for help. Whether it’s enlisting the support of a friend, family member, or a professional like a dietitian, having someone to hold you accountable can make a big difference in your success.

Practice self-compassion: Remember that change takes time, and setbacks are a natural part of the process. Instead of beating yourself up for slipping up on your goals, practice self-compassion and use it as an opportunity to learn and grow.

By approaching your new year’s resolutions and goal setting with a realistic and sustainable mindset, you’ll set yourself up for success and make lasting changes to your health and well-being. Here’s to a happy and healthy new year!