SMB Dietary Consulting

02/20/2026

Registered dietitian Lindsey DeSoto spotlight the benefits of fiber-dense foods for heart health, emphasizing the role of foods like oats, beans, chia seeds and avocados in lowering LDL cholesterol and supporting blood pressure management. DeSoto discusses how foods that provide soluble fiber and healthful fats contribute to reducing the risk of heart disease. She also provides practical tips for incorporating more fiber into the diet gradually to maximize health benefits.

Fiber helps lower cholesterol and support heart health. The best high-fiber foods for heart health include beans, oats, berries, and quinoa.

02/20/2026

Registered dietitian Natalie Rizzo breaks down the differences between avocado toast and peanut butter toast, highlighting their nutritional benefits. Avocado toast offers more fiber, supporting digestion and heart health, while peanut butter toast provides more protein, aiding muscle repair and satiety. Both options contain healthful fats and contribute to a balanced diet, with avocado having an edge for heart health due to its lack of added sugars and salts. Rizzo suggests incorporating both into a daily diet for variety and balanced nutrition.

Peanut butter and avocado toast both bring serious nutrition to the table. Here’s how they compare — and how to choose the best one for your morning.

02/20/2026

Salmon, which provides omega-3 fatty acids, is beneficial for heart health and can help lower blood pressure when consumed regularly, according to cardiologists and registered dietitians Jess Rybka and Abbey Sharp. While it doesn't have an immediate effect on blood pressure, long-term consumption can relax blood vessels and reduce inflammation, contributing to lower blood pressure and cholesterol levels. However, daily consumption is not recommended due to potential mercury exposure and nutrient imbalances.

Plus, how much you can safely eat to support your heart.

02/20/2026

Registered dietitian nutritionists Brannon Blount and Amy Davis and RD Roxana Ehsani highlight nine common dinner foods that can disrupt sleep quality. Foods like fried items, snack foods, caffeinated products and spicy dishes can cause indigestion, heartburn and other discomforts that interfere with restful sleep. They suggest opting for more healthful alternatives such as whole grains, fresh meats and decaffeinated beverages to improve sleep and overall health

Discover the foods you should never eat for dinner, according to registered dietitians. These foods include fried foods, refined grains, and more.

02/20/2026

A recent study published in JAMA Network Open highlights the benefits of physical activity for cancer survivors, focusing on less commonly studied cancers such as bladder, endometrial, and lung cancer. The research pooled data from six large cohort studies and found that regular moderate to vigorous physical activity post-diagnosis significantly reduces cancer mortality risk. The study emphasizes the need for tailored physical activity guidelines for cancer survivors, as benefits vary by cancer type and activity level.

Pooled data from six large cohorts show near dose-response effect, extending previous studies

02/19/2026

Black sesame seeds, a staple in Asian, African and Middle Eastern cuisines for over 5,000 years, are gaining popularity in modern food trends, particularly in black sesame lattes. Registered dietitian nutritionists Grace Derocha, a spokesperson for The Academy of Nutrition and Dietetics, and Lauren Manaker highlight their potential health benefits, including heart, bone and gut health, due to their antioxidant and nutrient content. These seeds are versatile, used in both savory and sweet dishes, and are celebrated for their intense flavor and nutritional value.

The benefits of black sesame seeds, according to nutrition pros and a Chinese chef. Including why they are trendy now and how they different to white sesame seeds. Also, the best ways to enjoy them in drinks, baked goods, and more.

02/19/2026

Quinoa and brown rice are both nutritious whole grains, each offering distinct benefits. Quinoa is noted for its nearly double protein content and status as a complete protein, making it ideal for muscle health and plant-based diets. Brown rice, on the other hand, is dense in fiber and complex carbohydrates, supporting digestion and providing sustained energy. Registered dietitian Stephanie Militano highlights that while quinoa excels in protein, brown rice is a budget-friendly option that adds fiber and vitamins to meals. Both grains are versatile, and incorporating them into meals can enhance variety and nutritional balance.

Learn the differences between quinoa and brown rice, including which whole grain has more protein. Here, a registered dietitian compares the two healthy foods.

02/19/2026

Intermittent fasting may not significantly aid weight loss or improve quality of life for overweight or obese individuals, according to a review of 22 studies involving close to 2,000 adults. The research published in the Cochrane Database of Systematic Reviews found that intermittent fasting provided little benefit compared with traditional dietary advice or no advice. However, the review suggests that intermittent fasting might improve health in other ways by influencing certain bodily functions.

But researchers say it could still improve someone's overall health through helpful changes to some body functions.

02/19/2026

Ginger Miso Eggplant

🍆✨ Tender roasted eggplant glazed with a savory-sweet ginger miso sauce! 🌿🥢 Perfect as a side or main for a flavorful plant-based meal. 😍

Ingredients:

2 medium eggplants, cut into 1-inch slices or cubes

2 tablespoons olive oil

Salt and black pepper to taste

3 tablespoons white miso paste

1 tablespoon soy sauce

1 tablespoon rice vinegar

1 tablespoon honey or maple syrup

1 teaspoon grated fresh ginger

1 clove garlic, minced

1 teaspoon sesame oil

1 tablespoon sesame seeds, toasted

2 green onions, sliced

Instructions:

Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.

Toss eggplant with olive oil, salt, and pepper. Spread evenly on the baking sheet.

Roast for 20–25 minutes, turning halfway through, until tender and golden.

While roasting, whisk together miso paste, soy sauce, rice vinegar, honey, ginger, garlic, and sesame oil in a small bowl (about 2 minutes).

Remove eggplant from oven and brush generously with the miso glaze.

Return to the oven for 5–7 minutes to caramelize the glaze.

Garnish with toasted sesame seeds and sliced green onions before serving.

Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes
Kcal: 180 kcal | Servings: 4 servings

02/12/2026

Registered dietitian nutritionists Liz Weiss, Elizabeth Shaw, Lon Ben-Asher and Caroline Susie, a spokesperson for the Academy of Nutrition and Dietetics, emphasize a diet plentiful in beans, fish, plant-based proteins and antioxidants to promote long-term health and vitality. Inspired by "Blue Zones," these longevity experts advocate for a balanced approach that includes regular movement, social meals and seasonal food choices. They underscore the importance of omega-3 fatty acids for brain health, plant proteins for muscle maintenance, and a colorful diet to combat oxidative stress and inflammation.

Copy these habits and your future self will thank you.

02/12/2026

The keto diet, known for its weight loss benefits, can also lead to several health risks, including dehydration, constipation and electrolyte imbalances, according to registered dietitian nutritionist Brittany Lubeck. These side effects are due to the diet's low carbohydrate intake, which affects hydration and nutrient levels. Lubeck advises consulting a health care professional or a registered dietitian nutritionist before starting the diet to mitigate risks such as keto flu, low blood sugar, nutrient deficiencies, cardiovascular issues and kidney problems.

Ketosis is a natural metabolic state that is generally safe, but some aspects of it may be dangerous. Popularized by the keto diet, ketosis comes with the risk of several side effects, some of which may be serious.