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04/28/2026

How Often Should You Eat Fish for Omega-3 Benefits?
If you’re looking to boost heart, brain, and overall health, adding fish to your routine is a smart move. Experts recommend eating about two servings of fatty fish per week (think salmon, sardines, or mackerel) to get enough omega-3s—key nutrients that support heart health, reduce inflammation, and even benefit your brain and eyes.
Not a fan of fish? You can still get omega-3s from foods like flaxseeds, chia seeds, walnuts, and soy—but fish remains the most effective source of the types your body uses best.
Bottom line: Aim for fish twice a week, keep it simple, and your body (and heart) will thank you.
Consider consulting a registered dietitian at nutrifitga.com to learn more about your individualized diet needs.
Read more here: https://www.verywellhealth.com/how-often-to-eat-fish-omega3-11945035

Fatty fish are the easiest way to get omega-3 fatty acids. But how often should you have fish in your meals? A dietitian gives advice.

04/25/2026

Did you know that PTSD and dissociation are associated with eating disorders? It is known that PTSD is commonly associated with eating disorders, especially binge-purge type eating disorders. A recent study looked at the presence of dissociative subtype of PTSD (DPTSD) and complex PTSD (CPTSD) in individuals with eating disorders (EDs) as compared to those without EDs. Participants with EDs reported more traumatic events and showed significantly higher – nearly double – rates of DPTSD and CPTSD. DPTSD and CPTSD were associated not only with more severe eating disorder symptoms but also with greater depression, anxiety, substance misuse, and poorer quality of life. The coexistence of both disorders poses major treatment challenges. Therefore, it is important for treatment to address not only the eating disorder but also the underlying trauma to support full recovery. Read more at https://pmc.ncbi.nlm.nih.gov/articles/PMC12632018/. Consider consulting a registered dietitian who specializes in eating disorders at nutrifitga.com. Consider joining us this Saturday at 10 am, in person or on zoom, for our free ANAD support group, as well as for our monthly Breakfast Club outing. Visit nutrifitga.com for more details.

Posttraumatic stress disorder (PTSD) and dissociation are associated with eating disorders (EDs) and serve as markers of higher severity and comorbidity. However, the role of complex PTSD (CPTSD) and the dissociative subtype of PTSD (DPTSD) in EDs ...

04/22/2026

Small Changes, Big Protein Wins

If you’ve been trying to eat more protein but feel unsure where to begin, the good news is that it doesn’t require a complete diet overhaul. Making protein a priority at meals, even without tracking every gram, can help build consistency over time.

A recent article from EatingWell explains that increasing protein intake can be simple and sustainable when you focus on small, manageable changes instead of drastic ones. The easiest way to eat more protein is to build on the habits you already have. Pairing carbohydrates with protein, like fruit with nut butter or crackers with cheese, can improve fullness and help maintain energy throughout the day.

The most important takeaway is that consistency matters more than perfection. Small adjustments made regularly can improve satiety, support energy levels, and make it easier to meet your nutrition goals.

If you’re looking for simple ways to add more protein to your routine, here are a few options:

For breakfast: eggs, Greek yogurt, cottage cheese, or a protein smoothie.
For snacks: string cheese, turkey slices, nuts, nut butter, or protein bars.
For meals: grilled chicken, fish, lean turkey, beans, lentils, tofu, quinoa, or protein pasta.
For easy add-ons: chia seeds, h**p seeds, protein powder, or high-protein milk.

Adding more protein doesn’t have to be complicated. Starting with small, intentional changes can make your meals more satisfying and help support your overall health in a way that feels realistic and sustainable.

If you are struggling with adding more protein to your diet, consider consulting a registered dietitian at nutrifitga.com and checking out our Instagram shopping account at nutrifood_pagelove for more ideas of protein packed foods you can shop for at local grocery stores.
Read more here about this post: https://www.eatingwell.com/small-changes-that-helped-me-eat-more-protein-11948933

Struggling to eat enough protein? Here are 4 simple changes you can make to everyday meals to boost your protein intake. No strict diets required.

04/18/2026

Egg whites vs. yolks… what’s the real difference?

If you’ve been choosing egg whites for “more protein,” you might be surprised. Both the egg white AND the yolk contain similar amounts of protein. You are not gaining extra protein by skipping the yolk.

Where they really differ is in nutrition:

Egg whites

Fat-free
A simple, lean protein option
Egg yolks

Packed with key nutrients like vitamins A, D, and B12
Contain healthy fats and omega-3s
Provide choline, which supports brain health
Here’s the key takeaway
The yolk is where most of the nutrients are found, while the white is mainly protein and water.

So which should you choose?
It depends on your goals—but for overall nutrition, experts suggest that eating the whole egg gives you the most benefit.

Bottom line:
Don’t fear the yolk—balance and nutritional density is better!

🔗 Read more here:
https://www.today.com/health/diet-fitness/egg-whites-vs-yolks-protein-omega-3s-rcna267070

Consider consulting a registered dietitian at nutrifitga.com to learn about your individualized diet needs.

Find out what makes sense for your plate.

04/16/2026

Fiber is trending—but are we doing it right?
You may be hearing more about “fibermaxxing” lately, but the truth is… most people still aren’t getting enough fiber in their daily diet.
So why does fiber matter so much?
Supports gut health & digestion
Helps manage blood sugar
Lowers cholesterol
Keeps you fuller longer
There are two important types of fiber your body needs:
Soluble fiber – helps control blood sugar & supports gut bacteria
Insoluble fiber – keeps things moving & prevents constipation
But here’s the key more isn’t always better—too much fiber too fast can lead to bloating and discomfort.
The best approach is to focus on whole food sources like:
Vegetables
Fruits
Whole grains
Beans & legumes
These foods give you fiber plus essential nutrients your body actually needs—unlike many processed “fiber-added” products.
Bottom line: Skip the extremes and aim for a balanced, steady increase in fiber for long-term health.
🔗 Read the full article here:
https://www.kansascity.com/living/article315330993.html
What’s one high-fiber food you’re trying to add more of lately?
Consider consulting a registered dietitian at nutrifitga.com to learn about your individualized diet needs.

Fibermaxxing is trending for a reason. These five foods are the ones dietitians actually recommend to back it up.

04/08/2026

Did you know individuals with diabetes can eat fruit and carbohydrates and still have healthy blood sugar levels? There are many common misconceptions about managing blood sugar with diabetes. One myth is that you shouldn’t eat fruit because it is too high in sugar. However, fresh fruit contains fiber, vitamins, and antioxidants that slow down the absorption of sugar, meaning they help lessens the effect on blood sugar levels. It is recommended to eat fresh fruit in balances portions and paired with a protein or healthy fat such as nut butters or Greek yogurt. Another myth is that you have to follow a low-carb diet. Rather than eliminating or restricting carbs, which are your body’s preferred energy source, follow a consistent carbohydrate diet where you eat adequate carbohydrates evenly throughout the day. Choosing whole grains or legumes also help maintain blood sugar due to the fiber content. A third myth is that “sugar-free” foods won’t affect your blood sugar. However, sugar-free foods can still contain carbohydrates that can raise blood sugar levels. Always check the label for total carbohydrates. Myth #4 is that you cannot eat dessert. However, desserts can absolutely be included. The key is to pay attention to balance and portion size. It can also be helpful to pair the dessert with protein, fiber, or healthy fats to help maintain blood sugar levels. Other ways to manage and support healthy blood sugar include drinking water, walking, and managing stress. Read more at https://www.eatingwell.com/blood-sugar-myths-to-stop-believing-11928787. Consider consulting a registered dietitian at nutrifitga.com to work on sustainable habits that can help you maintain healthy blood sugar levels.

04/06/2026

Did you know that metabolism is affected not just by eating or not eating, but also the food choices that you are making? Metabolism is not just something you flip on and off, rather it is a dial that is turned up or down depending on many factors. These factors include consumption of balanced meals, an active lifestyle, quality sleep, and good hydration. Metabolism is largely driven by protein and muscle mass, as well. Digesting protein requires many more calories than digesting carbohydrates or fats. Protein also helps maintain and protect lean muscle mass which is also a key factor in metabolism as muscle mass burns more calories at rest than fat mass. Consume your protein evenly throughout the day rather than loading it all in one meal. Also, make sure you are consuming adequate calories. If your body is in a severe calorie deficit, it will shift into energy-conservation mode which slows down your metabolism and can even cause muscle loss. Now, there is not a magical food that will dramatically boost your metabolism. However, these foods can give it a nudge: spicy foods, green tea, coffee, and fiber-rich foods. The key takeaway is to consume three balanced meals with protein, fiber-rich carbs, and healthy fats, every day. This maintains your blood sugar and lets your body know it is safe to burn energy efficiently. And remember, it is all about building habits that you can sustain. Read more at https://www.today.com/health/disease/what-to-eat-in-a-day-to-boost-metabolism-rcna264747. Consider consulting a registered dietitian at nutrifitga.com to help build sustainable habits that tune into your metabolism.

A healthy metabolism relies on several lifestyle habits — and a eating nutrient-dense diet is top of the list.

04/01/2026

Did you know that eating some foods close to bedtime can affect your quality of sleep? Eating high-fat, spicy, sugary, or acidic foods can lead to indigestion and make it hard to sleep well. For example, tomato sauce on pizza is acidic and can lead to heartburn and reflux. It is also high in fat which takes longer to digest which can also affect your sleep. Eating foods high in sugar, such as ice cream, close to bedtime can cause your blood sugar to spike then drop quickly which will also disturb your sleep. Research has also indicated that consuming higher amounts of sodium, such as a late-night chip snack, is linked to poor sleep quality and short sleep duration. That being said, there is nothing wrong with eating right before bed. However, choosing light snacks that are rich in protein and healthy fats and low in carbohydrates may be beneficial. You can also choose foods that naturally contain sleep hormones, like melatonin, which includes tart cherry juice (unsweetened), almonds, walnuts, corn, and strawberries. Another sleep hormone is serotonin which supports mood, memory, and sleep and is found in foods like bananas and kiwis. To learn about more foods that can disrupt your sleep, visit at https://www.verywellhealth.com/foods-to-never-eat-before-bed-11926334. Consider consulting a registered dietitian at nutrifitga.com to incorporate foods in your diet that support your sleep quality.

What you eat before bed can impact your sleep. A dietitian shares which 10 common foods to skip for a better night’s rest and happier mornings.

03/26/2026

Carbs are often misconstrued and given a bad name in the diet culture world. What if we told you carbs are good for you? People often think their body doesn’t need carbs, however carbs are the preferred source of energy for your body. The average adult needs at least 130 grams of carbs per day just for normal bodily functions. Furthermore, evidence-based nutrition guidelines state we need 45-65% of your total calories to come from carbs (which is 225-325 grams of carbs for a 2000 calorie diet). Carbs, including flours, rice, and pasta, are also commonly enriched (vitamins lost during processing are added back) or fortified (nutrients are added to prevent deficiencies) with B vitamins. Therefore, eliminating or restricting carbs could lead to you missing some key nutrients in your diet. Many carbs are also a major source of dietary fiber which helps slow and improve digestion, supports blood sugar control, lower cholesterol, and supports weight management. This fiber can be found in complex or “whole” carbs like legumes and whole grains. Remember, carbs have many benefits and are an essential nutrient to your body! To read more common misconceptions about carbs, visit https://www.verywellhealth.com/common-carb-mistakes-11919967. Consider consulting a registered dietitian at nutrifitga.com to learn about your individualized diet needs. We also hold free virtual support group every Saturday at 10 am where we discuss how these types of misconceptions affect our well being and nutrition and mental health related to disordered eating. Contact us as well to let us know if you would like a link for this free support group.

Think cutting carbs is healthy? A dietitian reveals the six common carb mistakes people make—from not considering fiber to missing hidden sugars.

03/25/2026

Did you know that oranges can help relieve stress? Oranges provide many health benefits, commonly known for their vitamin C content which is also known to support your immune system. The immune system and stress response are closely linked, therefore supporting your immune system helps support your stress response. This vitamin C content along with flavonoids, B vitamins, and magnesium supports the body’s stress response and can help calm the nervous system. Here are some ways you can incorporate more oranges into your diet: orange parfait with Greek yogurt and granola, blend oranges into smoothies, toss into a mixed green salad, roast the orange slices to pair with meals, and you can even use oranges in salsa. Read more at https://www.realsimple.com/best-fruit-for-reducing-stress-11927050. Consider consulting a registered dietitian at nutrifitga.com to learn more ways to incorporate foods that support your immune system and stress response.

If you're feeling stressed, dietitians say eating more oranges can help promote calmness. Learn why oranges can combat stress, and how to eat more of them.

03/21/2026

Are you or your loved one undergoing treatment for Anorexia Nervosa (AN)? Research has shown wearable technology and artificial intelligence (AI) has been recognized for its potential of intervention and advancement of treatment for AN. Individuals with AN have a heightened need for weight restoration through calorie-counting and diet re-introduction. However, these individuals are less likely to engage in care and treatment. Digital technology has been used in combination with traditional services to reduce pressure and provide an easier way to track data. One study utilized continuous glucose monitors (CGMs) to study the pattern of glycemic regulation in those with AN. This technology could provide real-time feedback on the patient’s eating patterns. These glycemic patterns can also be analyzed via AI technology to record caloric intake and evaluate adherence to mealtime behaviors. These technological advancements have the potential to improve treatment of eating disorders. If you experience Anorexia Nervosa, consider consulting a registered dietitian who specializes in eating disorders at nutrifitga.com. Read more at https://edr.iaedpfoundation.com/a-novel-use-of-wearable-technology-and-artificial-intelligence-to-advance-treatment-in-anorexia-nervosa/. Consider joining us this Saturday at 10 am, in person or on zoom, for our free ANAD support group. Visit nutrifitga.com for more details.

03/18/2026

Has your teenager used AI to make a meal plan? AI-created meal plans often fall too short in calories that are required for teens and adequate growth. AI-created meal plans follow a common theme of being too low in calories, too low in carbohydrates, too high in protein, and too high in fats. The AI meal plans were on average about 695 calories per day less than the dietitian’s recommended, evidence-based meal plans. These meal plans can often be created with portions listed in grams or ml. This causes teens to begin measuring or weighing their food which can promote unhealthy eating behaviors and thoughts around food. Restrictive and unbalanced diets can interfere with critical adolescent growth, bone development, and brain development. There are many factors that contribute to the recommended caloric intake and macronutrient levels for growing teens. Therefore, it is important to work with a registered dietitian to determine an individual’s needs. Read more at https://www.sciencenews.org/article/ai-teen-nutrition-advice-chatbot-diet-food. Consider consulting a registered dietitian at nutrifitga.com to work on an individualized meal plan just for you and your needs, and to work on mindful eating habits!

AI-generated meal plans for fictional teens cut an entire meal’s worth of calories and carbs while overemphasizing protein and fats, a new study reports.