SMB Dietary Consulting

03/05/2026

A review in Nutrients highlights the benefits of pecans, showing that regular consumption may help improve cholesterol levels, particularly LDL and non-HDL cholesterol, and enhances overall diet quality. The review by the Illinois Institute of Technology also notes that pecans increase satiety without causing weight gain.

A sweeping new scientific review suggests that pecans — America’s native nut — may pack more heart power than many people realize. After analyzing over 20 years of research, scientists found consistent evidence that eating pecans can improve key markers of cardiovascular health, including tota...

03/05/2026

RDs recommend 8 snacks for better calcium intake
Calcium is essential for bone health and various bodily functions, but nearly half of Americans fail to meet their daily intake needs. Registered dietitians Jennifer House and Vicki Koenig emphasize the importance of calcium for preventing conditions like osteoporosis and maintaining overall health. They recommend snacks such as roasted chickpeas, chia seed pudding, Greek yogurt with berries and kale chips as delicious ways to boost calcium intake, especially in plant-based and dairy-free diets.

Discover 8 calcium-rich snacks you can eat for strong bones, according to registered dietitians. Healthy snacks high in calcium include roasted chickpeas, more.

03/05/2026

Drinking coffee daily offers several health benefits, including support for heart, brain and metabolic health due to its antioxidants and bioactive compounds, according to registered dietitian nutritionist Kendra Haire and RDs Amna Haq and Juliana Vocca. However, excessive consumption can lead to negative effects such as anxiety, sleep disruption and digestive issues. Moderation is key, with a recommended limit of 400 milligrams of caffeine per day to maximize benefits while minimizing risks.

Discover what happens to your body when you drink coffee every day, according to registered dietitians. While coffee has its perks, be mindful of the amount of caffeine you're consuming and sugary add-ons.

03/05/2026

Tracking macronutrients, or "macros," involves monitoring protein, fat and carbohydrate intake to achieve dietary goals like weight management or muscle gain. Registered dietitian Leah Barron advises using a food scale for accuracy, including all food and drink in tracking, and setting realistic goals as ranges rather than fixed numbers. She also emphasizes the importance of consulting with a registered dietitian to tailor macro goals to individual needs. Barron says that macro tracking may become obsessive, particularly for those with a history of eating disorders, and suggests working with a professional to ensure a balanced approach.

Tracking your macros—your protein, fat, and carbohydrate intakes—can help you understand your dietary needs and preferences. Here, an expert explains the best ways to track your macros.

03/05/2026

Growing evidence supports early eating to control appetite and energy balance but few controlled studies assess the amount and/or type of breakfast needed to achieve optimal outcomes, according to Alexandra M. Johnstone, PhD, of the University of Aberdeen, Aberdeen, Scotland, and colleagues.

Breakfast meals higher in protein promote feelings of satiety, and those higher in fiber boost beneficial gut microbiota — both lead to weight loss and metabolic benefits.

03/05/2026

Fiber is crucial for healthy digestion and overall well-being, yet many people fall short of the recommended daily intake. Registered dietitian nutritionist Laurie Allen and RD Roxana Ehsani discuss the risks of insufficient fiber, such as constipation, increased hunger, and higher risks of heart disease and diabetes. To improve fiber intake, they suggest gradually incorporating fiber-dense foods like fruits, vegetables and whole grains into the diet, while ensuring adequate hydration.

A low fiber intake can lead to constipation and reduced satiety. Over time, it can also increase the risk of colorectal cancer, high cholesterol levels, and unstable blood sugar. To make sure you're getting enough fiber, prioritize foods like fruits, vegetables, legumes, and whole grains.

03/05/2026

Bell peppers, also known as capsicums, are nutrient-packed vegetables that offer numerous health benefits, according to registered dietitian Lara Whitson. They are low in calories and high in vitamins such as vitamin C, A and B6, making them a valuable addition to a balanced diet. Bell peppers may help prevent cancer, protect brain health and improve digestion due to their content of beta-cryptoxanthin, anthocyanins and fiber. Their versatility in dishes, from salads to soups, makes them a practical choice for enhancing meals with color and nutrition.

Fruit or vegetable? Whichever you call it, learn why the high-fiber, low-carb bell pepper is an awesome addition to your plate.

03/05/2026

Registered dietitian nutritionist Amy Kimberlain, a spokesperson for the Academy of Nutrition and Dietetics, and RDs Rachel Lustgarten and Jaclyn London emphasize the importance of diet in supporting brain health, recommending foods dense in nutrients and antioxidants. Kimberlain suggests the MIND diet, which combines elements of the Mediterranean and DASH diets, focusing on anti-inflammatory foods like leafy greens, berries and olive oil. Key foods such as fatty fish, berries, turmeric, walnuts and dark chocolate are also highlighted for their potential cognitive benefits, including improved memory and reduced risk of Alzheimer's disease.

Consider this your excuse to stock up on dark chocolate.

03/05/2026

Vitamin B1, also known as thiamine, plays a key role in digestive health by aiding in the conversion of food into energy and supporting nerve and muscle function. Adequate intake of Vitamin B1 can help regulate bowel movements and reduce constipation risks. While most people can meet their Vitamin B1 needs through a balanced diet that includes pork, fish, whole grains and legumes, genetic factors may influence how effectively it aids digestion.

Does vitamin B1 make you p**p more? Discover how thiamine supports digestive health, bowel movements, and what foods provide this essential nutrient.

03/05/2026

Protein is essential for health, but misconceptions abound regarding its intake and sources. A physician and registered dietitian Michelle Routhenstein clarify that plant-based diets can provide essential amino acids and recommend a daily protein intake generally based on a healthy target weight. According to Routhenstein, "the first step [to ensuring your intake is adequate] is knowing how much protein you need to maintain or build muscle, depending on your goals." Users of GLP-1 medications should increase protein intake to maintain muscle mass.

Can you have too much protein, do some people need more than others, and what are the best protein sources? A bariatric surgeon and a dietitian answer thes, and other key questions.

03/05/2026

Sesame Miso Edamame

🥗🥜 Nutty, savory, and refreshingly light! Tender edamame tossed with crisp veggies and a creamy sesame-miso dressing—perfect as a side or healthy snack 😋✨

Ingredients:

2 cups shelled edamame, cooked

1 cup shredded carrots

1 cup cucumber, diced

2 green onions, sliced

2 tablespoons sesame seeds

For the dressing:

2 tablespoons white miso paste

1 tablespoon rice vinegar

1 tablespoon soy sauce

1 teaspoon sesame oil

1 teaspoon honey or maple syrup

1 clove garlic, minced

1–2 tablespoons warm water (to thin)

Instructions:

In a small bowl, whisk together miso paste, rice vinegar, soy sauce, sesame oil, honey, garlic, and warm water until smooth (3 minutes).

In a large bowl, combine cooked edamame, carrots, cucumber, and green onions (2 minutes).

Pour dressing over the salad and toss until evenly coated (2 minutes).

Sprinkle with sesame seeds before serving (1 minute).

Serve chilled or at room temperature (1 minute).

Prep Time: 10 minutes | Total Time: 10 minutes
Kcal: 180 kcal | Servings: 4 servings