The recommended fiber intake for women is 25 grams, while men needs about 38 grams. Eating a variety of fruits, vegetables, whole grains, beans, nuts, and seeds can help you meet this goal. Increasing fiber gradually and drinking enough fluids can help prevent digestive discomfort.

While complete proteins contain all essential amino acids, it is not necessary to eat them at every meal. Your body can combine amino acids from different foods throughout the day to meet your protein needs. Focus on protein variety (animal and plant) over perfection.

No, carbohydrates are not bad for you. Carbs are the body’s main source of energy and are especially important for brain function. In fact, the brain needs about 130 grams of carbs per day to function optimally. Choosing fiber-rich carbohydrates like fruits, vegetables, whole grains, and beans can provide energy, aid in digestion, prevent nutrient deficiencies, and support overall health. 

Natural sugars are found naturally in foods like fruits, vegetables, and dairy. Added sugars are put into foods during processing or preparation to increase sweetness. Examples of added sugars include honey, sugar, and maple syrup. Your body breaks down both types of sugars the same way but whole foods with natural sugars provide fiber and beneficial nutrients that help support fullness and steady energy. It is recommended to limit daily added sugar intake to no more than 25 grams for women and 36 grams for men. 

To build a balanced, satisfying snack, aim to include two of the three macronutrients: protein, carbs or fat. This simple approach helps turn snacks into mini fuel breaks that keep you energized and satisfied until your next meal. Examples include fruit with yogurt, whole grain crackers with hummus, and pineapple with cottage cheese.

Eating before and after a workout helps fuel performance and support recovery. Before exercise (30-60 minutes), focus on easily digestible carbohydrates with some protein to support quick energy levels. After your workout (1-2 hours), prioritize protein and complex carbohydrates to help repair muscle and replenish energy stores. 

You don’t have to avoid the center aisles to eat well. Some of the most convenient and affordable nutritious foods live in the middle aisles. Frozen, canned, and shelf-stable foods can be just as nutritious as fresh and help save time and reduce food waste. A balanced grocery cart includes food from all areas of the store. 

Registered Dietitians (RD or RDN) are recognized as medical professionals. They are credentialed and regulated nutrition experts with formal education, supervised clinical training, and national board certification. A nutritionist is a self-proclaimed title with no standardized education or licensing.