5 Nutrition Guidelines for Increasing Health Span

Would you rather increase your lifespan (the number of years alive and breathing) or "health-span" (the number of years free from disease)? Imagine yourself at age 80. You're dancing and laughing with your great-grandkids. You remember all of their names. You can still do daily activities of living, like brushing your teeth, showering, and getting dressed. Doesn't that sound nice: to be free from diseases of aging?  The topic of anti-aging isn't new, but it has been picking up speed in recent years. I've indulged myself in reading the nutrition research on slowing down the aging process. If you want to be dancing around a living room full of loved ones at age 80, you're reading the right article. There are a few lifestyle behavior changes that can increase health-span, one being nutrition. Here are 5 nutrition guidelines for increasing health-span.

Timing of Meals

At this moment, the timing of meals is the most important piece of nutrition/health advice I can give. When to eat is almost as important as what to eat. According to an ongoing study by Dr. Satchin Panda, the average eating window is 15 hours. This is more than half of the day spent eating, digesting and metabolizing food. Every time we eat, our body produces enzymes and hormones necessary for digestion and metabolism. Unfortunately, our body isn't meant to be metabolizing food for more than 12 hours. Also, as it gets dark outside, our body starts preparing for sleep and digesting food is no longer a priority. 

Intermittent fasting has become a popular topic of discussion over the last few years. Many public figures and intellectuals, such as Joe Rogan, Dr. Rhonda Patrick, Dr. Jason Fung, and Dr. Valter Longo are talking about it. 

Time-restricted eating, a form of intermittent fasting, has been a practice and recommendation of mine over the last year. Time-restricted eating is a daily practice in which a person abstains from eating for at least 12 hours each day. For example, a 12 hour overnight fast can last from 7pm to 7am the following morning. This is the first regimen to adapt if you want to start intermittent fasting. If you are trying to lose weight or increase healthspan, I recommend increasing the fasting period to 14, 16 or 18 hours. I personally fast from 8pm to 12pm for a total of 16 hours of fasting. Occasionally, I’ll eat a little earlier, but I always remain within the 12-hour eating window.  

After about 12 hours of fasting, glycogen stores become depleted (glycogen is stored carbohydrate found in the liver and muscle). After glycogen stores are gone, our body must make new glucose (gluconeogenesis). Fat is the next source of energy for breakdown (a process called lipolysis). 

Fasting is beneficial for overall health because it results in lower fat mass, increased insulin sensitivity, and unnoticeable caloric restriction. Caloric restriction has been found to increase lifespan in many organisms.

Guideline #1: Practice time-restricted eating. Eat all meals within a 12-hour period. If you are trying to lose weight, increase your fasting window by 2-6 hours for a total of 14-18 hours of fasting daily. 

Increase Fruit and Vegetable Consumption  

The first recommendation I usually make when consulting with a patient is consuming more fruits and vegetables. Fruits and vegetables provide fiber, vitamins, minerals, and phytochemicals. Many diets tend to focus on restriction, which is not effective in creating a healthful relationship with food. Rather than restricting, think of what you can ADD to your diet (wink, wink: fruits and vegetables). Adding 5 servings of fruits and/or vegetables to your diet will be challenging but easier than a restrictive diet. If you love fruits and vegetables, I recommend having a variety! Try to consume different colors (green, blue, red, orange, yellow).

In regards to increasing longevity, eat more cruciferous vegetables (Brussels sprouts, broccoli, cabbage) as they contain a phytochemical called sulforaphane.

Fruit as a food group is under investigation right now due to the fructose it contains. I don’t think there is an issue with fructose if it’s bound to fiber. It’s not concentrated like high fructose corn syrup. If you are wary about adding fruits into the diet, start with berries. Raspberries and blackberries have the least amount of net carbohydrates. 

Guideline #2: Eat 5 servings of fruits and/or vegetables each day. 1 serving of fruit is 1 medium piece or 1 cup. 1 serving of vegetables is ½ cup cooked or 1 cup raw. 

Increase Healthful Fat Consumption 

I get some fearful responses when I recommend increasing healthy fat consumption. Fat has been demonized for SO long, and I’m pretty tired of it. Fat is not the problem; the COMBINATION of excess fat and excess sugar is. To shorten my rant, WE NEED FAT. A dietitian friend of mine once had her audience hold their right hand in the air and say out loud: “Fat is my friend”. Now, I’m not talking about bacon, sausage and processed fat (hydrogenated oil). I’m pretty against anything processed. I’m talking about plant-based fats such as avocado, coconut, nuts/seeds, olives, and olive oil! Don’t even get me started on the importance of omega 3 fatty acids from fatty fish like salmon and ahi for overall health. Omega-3 fatty acids (ALA, DHA, and EPA) are ESSENTIAL fatty acids. “Essential” means that our body does not make this, and we must get it from food. I have personally started taking fish oil with EPA and DHA daily. A supplement is not necessary, but if you do not eat fish twice a week, I recommend starting a supplement (high quality, of course). 

Fat does have a lot of calories per gram, but it’s satisfying. A high fat, low carbohydrate diet is effective for weight loss. Lowering body fat mass is important in increasing healthspan. Recent studies have shown a ketogenic diet being an effective method for treating the disease of obesity. 

Supplementation with high doses of omega-3 fatty acids has been studied in many disease states. The omega-3 fatty acids are anti-inflammatory, unlike the omega-6 fatty acids found in animal products. Studies supplementing DHA and EPA have found improvements in those with cardiovascular disease, cognitive decline (Alzheimer’s and dementia), depression, inflammatory bowel disease, ADHD and more. All of the diseases above are diseases of aging and/or inflammation. 

My favorite fats: walnuts, almonds, flaxseeds, chia seeds, hemp seeds, cacao nibs, olive oil, coconut (shreds, milk, oil), salmon, and raw ahi tuna. 

Guideline #3: Consume healthful fats daily, especially nuts and seeds. Avoid processed fats and hydrogenated oil. 

Get the Appropriate Amount of Protein 

I’ve switched sides on this macronutrient. I strived to eat protein every 2 hours back in the day when I was weight lifting 6 times a week. I was OBSESSED with protein and gaining muscle. Unfortunately, protein speeds up the aging process. In the discussion of longevity, excess protein is a known nutrient for increasing the risk of aging diseases (cardiovascular disease and cancer). For my mechanism lovers, dietary protein increases mTOR which in turn inhibits autophagy. Autophagy is the recycling of cells and is important in slowing down aging. 

Protein is a necessary nutrient during times of growth: infancy, childhood, pregnancy/lactation, and athletic training. Those older than age 65 also benefit from increasing protein due to increased muscle loss. If you do not fit in any of the groups above, you do not need excess protein. 

Animal protein is a great, bio-available source of protein. Unfortunately, it’s TOO nutritious for those of us that are not in a growth state. I recommend eating more plant-based protein to ensure you do not exceed your protein needs. If you strive to increase your health-span, I recommend limiting your protein to 0.8 grams per kilogram of weight. If you REALLY want to calculate the minimum amount of protein you need, instead of using kilograms of total weight, use kilograms of lean body mass. I personally do not eat much meat, maybe once or twice a week. I have incorporated more beans, lentils, nuts/seeds into my diet. All of which are protein, but are less bioavailable, keeping my protein intake to a minimum. 

If you can’t give up eating beef and chicken, I recommend choosing a high-quality source of protein. When reading food labels, be sure to pick up “grass-fed” or “pasture-raised” animal products. For eggs, look for “cage-free” or “omega-3” on the label. Consuming 4 oz of meat (about the size of the palm of your hand) will provide 28 grams of protein.

Guideline #4: If you are not in a “growth” state, limit protein intake. Consume fewer animal products and more plant-based proteins. 

Calculate your protein needs:
You’ll need: current weight, calculator 

 Multiply 0.8 and weight in kilograms (or lean body mass if you know this number).
Example: I weigh 110 lbs. Divide by 2.2 to get kilograms. 110/2.2 = 50kg
50 kg x 0.8 = 40 grams of protein daily

Limit Processed/Simple Sugar 

Sugar is not an essential nutrient. That’s right, our body does not need sugar to survive. Yes, our body prefers to use sugar for energy, but in excess, sugar is harmful. Excess sugar is stored as fat in cells and can cause insulin resistance and inflammation. Sugar also has an impact on our microbiome (the microorganism world that lives inside of us). Excess simple sugar can cause “bad” bacteria to flourish and wreak havoc. Dr. Rhonda Patrick provides a wonderful explanation of the impact a poor diet (high in refined sugar, low in fiber) has on our microbiome, causing inflammation resulting in cardiovascular disease. For my mechanism lovers, here is a short clip of Dr. Patrick explaining endotoxin and cardiovascular disease.

Sugars in the form of sugar-sweetened beverages (juice, soda, coffee, sweet teas) are the WORST food item you can put in your body. Drinking 8 oz of apple or orange juice is easy and contains 15-20 grams of sugar. To put it into perspective, that’s the equivalent of eating 4-6 teaspoons of sugar. Now, imagine eating 4 apples or 4 oranges. Could you do it? If there is one thing to get rid of besides smoking and binge drinking, it’s soda and other sweetened beverages. 

If you are still unsure where you stand in this carbohydrate war, I recommend choosing whole foods for the time being. Choose complex carbohydrates such as beans, lentils, quinoa, millet, buckwheat, oatmeal, fruits, and vegetables. Fiber is a carbohydrate that is necessary for a healthful microbiome. Not all carbohydrates are bad but simple, processed carbohydrates should be limited if you want to increase your healthspan. 

Guideline #5: Limit simple/processed carbohydrates. Avoid all sugar-sweetened beverages.

I understand life is life. Sometimes we will go to Chick-fil-A and order a 3-piece chicken strip with a buffalo, CFA, and ranch sauce. Sometimes we will eat a soft chocolate chip cookie in the work office. It's fine to indulge every once in a while as long as the majority of days are spent eating right and following the guidelines above. I wish you good luck on your health journey. May we all optimize our health by means of nutrition!

If you found this helpful, share the article with your friends!

The Truth About Intermittent Fasting - My Journey

A little more than a year ago, I tried intermittent fasting (IF) to prove my husband wrong. During the last year of my nutrition program, I did all my projects on the topic of fasting but came to conclusion that this might not be just another fad diet. One project included trying a diet for 2 weeks. Of course, I decided to finally attempt a type of IF called time restricted eating by following an 18-hour fast with a 6-hour feeding window. 

The beginning was brutal. I was a breakfast person! I loved making overnight oats, eggs and don’t even get me started on pancakes, waffles and cereal. The first 2 days of the time-restricted eating regimen were terrible. I binge ate both nights. I decided to switch my feeding window from 6 hours to 8 hours to make it a little easier on myself. After a few days, my body started getting used to eating at 11am. I wasn’t as ravenously hungry as I used to be in the mornings. I was able to drink my black coffee and plenty of water until my feeding window began. A small confession here; I am usually running late to everything. About a week into IF, I realized that the new regimen was convenient for me! I didn’t have to spend any time in the mornings making breakfast or eating! That saved me 20 minutes each day (and helped with my time management). Not only was I saving time in the morning by not eating breakfast, but I was also more productive! About a month in, I noticed a difference in my mental clarity. I was able to concentrate more in the mornings up until after lunch. I clearly noticed a difference in my ability to process information. It was like night and day! At that time, I did not know that this was the start of a life-long endeavor. 

Before I started working as a dietitian, I used to exercise 5-6 days a week which helped maintain my weight at 112-115 lbs. After starting IF, I lost 8 lbs and now my set point weight ranges from 108-110 lbs WITHOUT exercise (I couldn’t find much time for it once I started working full-time plus commuting). Back in the day when I was eating 3 meals and 2 snacks, I would gain weight pretty quickly if I didn’t exercise. Daily fasting became my “metabolic exercise”. I was reaping some of the benefits of exercise through fasting without actually exercising. In Dr. Jason Fung’s book, Obesity Code, he explains that IF drops your set point weight where as other fad diets do not. There's a hormonal change that occurs during fasting that other calorie restriction diets do not do. 

Now, let’s fast forward 7 months to when I started working with weight loss patients. The dietitian before me recommended books to read, one being the Ultimate Guide to Fasting (by my favorite MD at the time, Jason Fung). I didn’t know that dietitians could recommend a fasting regimen, but I quickly reminded myself that I am an evidenced-based dietitian. The science and mechanisms were clearly there and I didn’t understand why the Academy of Nutrition and Dietetics (AND) wasn’t making this a standard of care for those with type 2 diabetes, obesity and metabolic syndrome. That’s when the reading started. I was commuting 2-4 hours a day to my work, which left a lot of time-opportunity for audiobooks. At first, it was difficult but after a few months, my brain was able to listen to audiobooks on 1.75 speed and absorb more than 75% of what was being said. I also began reading science literature on fasting to better understand mechanisms.

When I started seeing weight loss patients, I decided quickly that fasting may not be for everyone, but 6 months later, I’d take that back.  Seeing my patients follow a time-restricted eating regimen daily and lose weight with ease was very satisfying and only solidified my belief in fasting even more. I started sharing this information with my dietitian friends but not everyone was convinced. I kept reading and bringing more evidence back to them only to receive more doubts and counterarguments. Of course, I am grateful that they were skeptical as it has only made me a more informed dietitian on the subject of fasting. 

I concluded that IF was the perfect “diet” for weight loss. I don’t like to call it a “diet” because there are no requirements on what to eat; IF is focused on the timing of meals. Of course, eating a healthful diet in combination with a fasting regimen is ideal but that’s a topic for another blog post. 

In my reading, I have come across some people that should not do a prolonged overnight fast (more than 12 hours). This includes children, pregnant/lactating women, type 2 diabetics on insulin, and those with an eating disorder, low BMI (<18) or gallbladder disease. If you are one of the above, I recommend talking with your doctor before starting any fasting regimen. 

That leaves everyone else! If you are wondering if you could do it, even though you aren’t trying to lose weight, I highly suggest starting with an overnight 12 hour fast daily. Most people think they already do this; however, an ongoing research study suggests that the average “feeding” window is 15 hours. This exhausts our digestive system. Every time we eat, our bodies have to produce hormones and digestive enzymes. Towards the end of the day, especially as it gets dark outside, our metabolism does not work as efficiently. It slows down in preparation for sleep. Humans are not meant to be eating all day and all night, just like we aren’t meant to be awake all day and all night. This is where I bring in a concept called circadian rhythm. This is usually associated with our sleep and wake cycle. We are diurnal creatures! What most people don’t realize is that our digestive system is also on a biological clock. If we eat at 8am every day, our body will eventually get used to receiving food at 8am. That is why it may be difficult initiating a time-restricted eating regimen initially. When you change the time of your meals, your body will be confused so it’s best to eat your meals at the same times every day. This is why it was difficult for me and many others to start IF. Our circadian clock gives us cues (hunger/ghrelin) that it's time to eat; However, your body can get used to eating at 11am or even once a day with minimal hunger after some time and consistency. 

IF is not just for weight loss, though. The main reason why I continue doing it is for longevity. The science of aging and increasing health span is picking up speed. I’ve recently gotten into the research on fasting and increased longevity. Caloric restriction increases longevity in many animals. Even the Japanese people in Okinawa (one of the blue zones) believe that one should eat until they are 80% full. This is caloric restriction. Obviously, when we restrict calories, we need to ensure we get enough nutrients to avoid malnutrition. There are no benefits to being malnourished. A slight reduction in calories DOES, though. I’ll explain the mechanisms. 

1.    Insulin – keeping insulin levels low and insulin-like growth factor low has been shown to increase life span not only animals, but also humans. Loran Dwarfs lack IGF-1 (there is a defect in the receptor). Despite eating the same diet as their relatives, those that did not have the syndrome, had 20% rate of cancer. Remember, cancer is a leading cause of death in the USA. 

2.    mTOR – dietary protein activates this guy. Decreased intake of protein increases life span. Increased mTOR turns off autophagy, a very important recycling process in the body. As we age, autophagy decreases. Autophagy is a very important component in increasing health span and preventing diseases such as cancer.

3.    AMPK – increases when we have low ATP (energy). AMPK increases glucose uptake into the cell, increases autophagy and increases lipid metabolism. 

I could go on and on about mechanisms, but I want to keep this article simple. 

How to start IF: 

1.    Start with a 12 hour fast daily. For example, abstain from eating between 7pm to 7am. Follow this strictly for a couple weeks.  

2.    Start shortening your “feeding” window by an hour each week. Bring breakfast up to 8am or finish dinner by 6pm. 

3.    If you find this easy after a couple weeks, you can attempt a 16 hour daily fasting regimen. Most people follow a 11-7pm feeding window regimen while other follow 12-8pm. Some even have breakfast and follow a 9-5pm feeding window. Customize to your lifestyle and schedule. 

4.    Continue this for as long as you’d like. Most people adopt IF as a lifestyle. I, for example, rarely eat breakfast and feel great without eating until 12pm.

5.    If you still have difficulty, make an appointment with a registered dietitian to help. I see patients in Irvine, Ca. 

Dietitians/Nutritionists/Doctors are too focused on macronutrients (fat, protein, and carbohydrate) and calories. I think it's the timing of our meals that is MOST important in overall health. Eating multiple meals, multiple snacks and the elongated "feeding" window (12+ hours) is not the answer. Obviously, fiber intake and healthful fat intake are both very important nutrients in preventing many diseases but timing is right up there with basic general healthful nutrition guidelines.

I predict that fasting will become standard of care within the next couple decades. Whether it’s a 12 hour overnight fast, a 24 hour fast once a week, or a Fasting Mimicking Diet, I say with confidence, this is the solution to our obesity epidemic. Fasting increases insulin sensitivity so it can be used as a treatment method for those with type 2 diabetes. Fasting helps reduce caloric intake (in a much easier way) which can be used to treat obese people. Fasting even lowers triglycerides and inflammation which lowers cardiovascular disease risk! There needs to be more research published, I know, to officially become standard of care. It’s coming, though. 

Disclaimer: This article was written off the top of my head but there is evidence for every single claim I make in this article. I've been wanting to write an article for months now but I have limited time. I will eventually be adding references to this article but I would be more than happy to send you specific articles if you need me to do so. 

Who I follow for new evidenced-based fasting information:

1. Dr. Rhonda Patrick 

2. Dr. Satchin Panda

3. Dr. Valter Longo

4. Dr. Peter Attia 

If you feel at all skeptical, please go to the "Research" tab in the upper left side of the page. Feel free to leave questions below. 

Tatiana Keay, MS, RD

Farewell to 2018

I remember when I was younger, I would look back on the year and think… “oops, what terrible decisions I made.” I would be excited for the new year, so I could start over. This year, I look back and think “wow, what a good year”. 2018 was possibly the best year of my life so far. This year was filled with so much happiness and satisfaction. I wish I could use pictures to describe the feeling I have for this year, but I can only do it with words and your trust in me that I am telling the truth. It’s easy to lie and pretend like you’re happy. But why not find out instead what actually makes you happy? I disabled (can’t fully delete) my Instagram mid-October. I knew I would be better off without it, but after a long time of my husband insisting I delete it, I finally did. It’s hard to believe, but I feel free.  

Since graduating in June with my MS in Nutrition, I have noticed an increase in my happiness by at least a point (currently, I rate my happiness at 9.5/10).  True freedom is knowing that you don’t have an assignment that needs to be submitted by midnight. I love learning and I am passionate about nutrition. I 100% understand the necessity of education; however, during those many years in school, I had no idea what life was like outside of school. Experiencing it for the first time over the last 6 months have been amazing. 

I’m blessed to have landed 2 jobs that provide me purpose and meaning to life. My “work” is not only helping me pay off my education but also gives me satisfaction in life. I am grateful for my decision to go into nutrition. Choosing nutrition as a career, along with marrying my husband, were the 2 best decisions of my life.  

More recently, I realized something important: a way that I want to live my life. It’s a different perspective on life. With myself, and sometimes with my husband, I have questioned what the point of life is (not in a depressing way, but a curious way). After much thought, I realized that my life is a blank canvas and I am the artist. I was always hesitant to call myself an artist for many reasons, but I am freeing myself of that thought. I have embraced my ability to create art. Art can be interpreted in many ways. I used to think art were just paintings and drawings. Now, I see art in every aspect of my life. I recognize music, dancing and writing as art that I enjoy doing and observing. Also, not only are my paintings art, but my marriage, relationships and friendships are art. My whole life is a piece of art. When I take a step back to reflect on my life, which I do often, I view my life as a blank canvas. Any artist knows that time and patience are necessary ingredients in creating a masterpiece. There are already a few colors on my canvas, such as marriage, my career, my friends, my family… Viewing my life as an art piece keeps me aware that I am in control of my well-being. There’s a peace of mind that comes with creativity. 

I hope that I continue to thrive in 2019. I plan on work being my main focus this year.  “Work” is not only a word I use to represent my actual job, but to symbolize the time I spend learning, and bettering myself.  Cheers to closing a chapter and starting a new one. 

Creation: Creating something good but also taking a moment to observe the beauty of it.

Gastric Ballooning for Weight Loss and Treatment of Obesity - Information for Dietitians

Obesity is a big concern in the USA for dietitians, physicians and other healthcare professionals. There are many reasons why people are gaining weight while having minimal success with weight loss diets/programs. The majority of dietitians will agree that diet is a major factor in the obesity epidemic.

Surgical interventions for weight loss, such as gastric bypass, were developed in the 1960s. There are risks and complications that are associated with surgical weight loss procedures; however, the benefits outweigh the risks. Also, there are requirements for gastric bypass approval, such as: unsuccessful efforts to lose weight, BMI 40 or higher OR BMI 35 or more with a serious weight-related health problem, such as type 2 diabetes, high blood pressure or severe sleep apnea. Unfortunately, many people who are considered obese (BMI 30-40) will not qualify for gastric bypass. With the invention of gastric balloons, we can now provide a weight loss procedure and program for those within the BMI 30-40 category.

The gastric balloon procedure is a year-long program that includes the gastric balloons and nutrition counseling as well as the tests needed to assure safety for each patient. There are 2 types of gastric balloons that our gastroenterology practice carries: ReShape and Obalon. The two primary differences between these gastric balloons are (1) number of balloons and (2) content inside balloons. The ReShape dual-balloon system is composed of 2 saline-filled gastric balloons tethered together. The Obalon gastric balloon program includes 3, 250 cc gas-filled balloons.

Both types of gastric balloons do the same thing: take up space in the stomach to create a fullness sensation. There should be 1/2 to 1 cup remaining in the stomach after all balloons are placed. The balloons remain in the stomach for 6 months and are then removed endoscopically under light sedation.

The Obalon gastric balloons seems to have less symptoms associated with it when compared to the ReShape dual-balloon system. The reason for this is that each Obalon balloon is placed 2-3 weeks apart allowing time for adjustment for each new balloon. The ReShape balloons are inserted under light sedation going from 0 to 100% in a matter of a few minutes. Patients feel more discomfort, nausea and vomiting for the first week. Obalon's placement is simple and does not require sedation. The patient swallows a pill which contains the balloon attached to a catheter. After the balloon passes the upper esophageal sphincter into the stomach, an x-ray image will be obtained to ensure the balloon is in the stomach. Each Obalon balloon has a marker that will be visible during the imaging. After assurance of location, the physician will inflate the gastric balloon using a canister of a natural, non-toxic gas. After pressurization, and one more imaging to ensure inflation, the catheter is removed. The whole procedure takes about 15 minutes and patients can usually go back to daily life. ReShape patients initially experience more weight loss, especially if they are feeling sick the first week. The average weight loss during the 6 months that the balloons are in is 20-40 lbs. Most patients are no longer considered obese and healthful diet habits are created and sustained.

Obalon (Gas-filled)

VS.

ReShape Dual Balloon System (Saline filled)

My Professional Experience

My patients have been very successful with this weight loss program. I begin with teaching patients general healthful eating habits, including mindfulness and positive body image. Depending on the patient, I recommend following intermittent fasting (time-restricted feeding), pseudo-keto diet (my version of high healthful fat, low processed carbohydrate diet), or both. My patients have found IF convenient and easy. All have been successful with weight loss thus far. Maintenance is something I have not yet experienced as I am rather new in this field of gastric ballooning. In January, a few of my patients will have their balloons removed and we will begin the maintenance process.

To Be Continued...

MUST-READ Nutrition Books – Recommended by Dietitians

Nutrition is controversial, needless to say. One moment we are against fat, the next we are consuming 50-75% of our calories from fat, such as in the ketogenic diet. Nutritionist (not dietitians), medical doctors, holistic healthcare professional and the average joe are writing nutrition books on what we should eat. Some of these authors have done their research. However, most are in it for the money and have no research to support their claims, for example, The Blood Type Diet by Peter D'Adamo.

I have gathered the best books in the field of nutrition recommended by Registered Dietitians (the real experts)!  I have 3 main categories: Nutrition books for everyone, pregnant women and parents, and healthcare professionals/RD2Be’s! I have also included my own recommendations.

Nutrition Books For Everyone

Disclaimer: These books MAY change your life. 

Intuitive Eating by Tribole and Resch 

(and their new Intuitive Eating workbook)

Recommended by: Jess English, RD and Rebecca Ditkoff, RD 

Body Kindness by Rebecca Scritchfield

Recommended by Jenna Gorham, RD

Health At Every Size by Dr. Linda Bacon, PhD

Recommended by: Beth Rosen, MS, RD, CDN

The Mind Diet by Maggie Moon

Recommended by: Tina Vicario,MS, RD, LDN 

Diet for the MIND by Martha Clare Morris

Recommended by: Jessica Ivey, RDN 

Nancy Clark's Sports Nutrition Guidebook by Nancy Clark, RD
Recommended by: Amanda Field RDN, CD 

The Smart Girl's Guide to Going Vegetarian by Rachel Meltzer Warren

Recommended by Jenna Gorham, RD

Nutrition Books For Pregnancy and/or Parenting

Fertility Foods Cookbook 
by Elizabeth Shawand Sara Haas 

Recommended by: Wendy Jo 

Healthy, Happy Pregnancy Cookbook 
by Willow Jarosh & Stephanie Clarke Laliberte

Recommended by: Jenna Gorham, RD

Born to Eat by Wendy Jo Peterson and Leslie Powell Schilling 

Recommended by: Denine Marie

Expect the Best by Elizabeth Ward 

Recommended by: Denine Marie and Jenna Gorham, RD

Helping Your Child with Extreme Picky Eating by Katja Rowell and Jenny McGlothlin

Recommended by: Jenny Jackson 

Secrets of Feeding a Healthy Family by Ellyn Satter

Recommended by: Jenny Jackson 

Fearless Feeding by Jill Castle and Maryann Tomovich Jacobsen!

Recommended by Kacie Barnes, MCN, RD 

Nutrition Books For Healthcare Professionals and RD2Be’s:

Motivational Interviewing in Nutrition and Fitness by Dawn Clifford and Laura Curtis

Recommended by: Jess English, RD 

Microbiome Solution by Robynne Chutkan, MD

Recommended by: Tatiana Keay, RD, CPT

The Obesity Code by Jason Fung, MD

Recommended by: Tatiana Keay, RD, CPT

If there are any staple nutrition books that we missed, comment below!