SMB Dietary Consulting

SMB Dietary Consulting A mobile licensed dietitian "Simplifying the science of food" A Mobile Dietitian that likes to run and ride bikes. "Simplifying the science of food"

Zinc is a key mineral for health, supporting immune function, wound healing and cellular processes. Registered dietitian...
12/21/2025

Zinc is a key mineral for health, supporting immune function, wound healing and cellular processes. Registered dietitian Lauren Panoff spotlights top zinc-providing foods, including oysters, mussels, beef, legumes, nuts and seeds, and dairy products. While zinc is vital, overconsumption can lead to adverse effects, and supplementation should be approached with caution. For those not consuming enough zinc through diet, consulting an RD or a health care provider is recommended.

Oysters are a good source of zinc. Not getting enough zinc through food is linked to immune dysfunction and infection. Find foods high in zinc here.

Registered dietitian nutritionist Lauren Manaker conducted a week-long experiment of eating beans daily, discovering tha...
12/21/2025

Registered dietitian nutritionist Lauren Manaker conducted a week-long experiment of eating beans daily, discovering that it was easy to incorporate them into a variety of meals and led to reduced meat consumption and grocery savings. Despite beans' reputation for causing digestive issues, Manaker experienced no discomfort, likely due to a diet already high in fiber. Beans offer numerous health benefits, including supporting heart health, regulating blood sugar and aiding digestion, making them a valuable addition to a balanced diet.

A dietitian experimented with eating the legumes daily, and was surprised by what did (and did not) happen.

Oatmeal is a popular and nutritious breakfast option, offering heart-healthy fiber and protein. Registered dietitian Nat...
12/21/2025

Oatmeal is a popular and nutritious breakfast option, offering heart-healthy fiber and protein. Registered dietitian Natalie Rizzo explains that while there are minimal nutritional differences between steel-cut, rolled and instant oats, the most healthful choice depends on what is added to the oatmeal. Steel-cut oats are the least processed and may have slightly more fiber, but all types provide similar benefits. Rizzo advises avoiding flavored instant oats due to sugar content and suggests enhancing plain oats with fruits, nuts and milk for added health benefits.

Here's exactly what to look for in a healthy oatmeal.

Registered dietitian nutritionists Amy Kimberlain and Grace Derocha recommend three key actions to manage blood sugar le...
12/21/2025

Registered dietitian nutritionists Amy Kimberlain and Grace Derocha recommend three key actions to manage blood sugar levels after meals: taking a short walk, drinking water and consuming fiber-dense foods. Walking for just 10 minutes after a meal can help utilize glucose immediately, reducing blood sugar spikes. Drinking water helps maintain blood volume and supports glucose removal, while fiber slows down carbohydrate absorption. They also emphasize the importance of a balanced diet, regular exercise and good sleep for overall metabolic health.

Registered dietitians specializing in diabetes explain the things you can do after a meal to improve your body’s blood sugar response.

Researchers reported in the journal Lancet Diabetes & Endocrinology that people with prediabetes who reduced their blood...
12/18/2025

Researchers reported in the journal Lancet Diabetes & Endocrinology that people with prediabetes who reduced their blood glucose levels to normal were able to decrease by half their risk of dying from heart disease or heart failure. A caveat is that few people in the two studies included in the analysis actually were able to achieve normal glucose levels.

How to reduce A1C? "It's a good proof of concept," said Judy Regensteiner, of the University of Colorado Anschutz Medical Campus. "If these really well-done studies have low success rates in getting people to those numbers, what do we do differently?"

People who brought their blood glucose down to a normal level had a lower risk of death from heart disease or hospitalization for heart failure after 20 years.

Vitamin E is essential for protecting cells from environmental stressors and supporting immune function, protecting cell...
12/18/2025

Vitamin E is essential for protecting cells from environmental stressors and supporting immune function, protecting cells from oxidative stress, maintaining healthy skin, and supporting blood vessel function, according to registered dietitian Kylie Sakaida. Foods that provide vitamin E include seeds, nuts, leafy greens, other vegetables, fruits, salmon and certain oils. Vitamin E deficiency is uncommon, and supplements should be taken cautiously to avoid adverse effects.

Vitamin E foods are essential for overall health and are easy to find. Here, experts break down the best ones to add to your diet.

Regularly eating avocados supports heart health by lowering LDL cholesterol and improving cardiovascular inflammation ma...
12/17/2025

Regularly eating avocados supports heart health by lowering LDL cholesterol and improving cardiovascular inflammation markers such as blood flow, total cholesterol, and triglycerides. Consuming avocados daily also is linked to higher circulating levels of lutein, a nutrient associated with improved cognitive flexibility, visual memory, and overall brain health. The healthful fats in avocados also aid in the absorption of carotenoids from other foods, further supporting cognitive function.

Avocados have many nutrients and are high in healthy fats. Learn more about the health benefits.

Fermented foods, though not a staple in the US as in other countries, are gaining popularity for their significant benef...
12/17/2025

Fermented foods, though not a staple in the US as in other countries, are gaining popularity for their significant benefits to gut health. Registered dietitians Dr. Amy Burkhart and Alma Simmons highlight that fermented foods introduce beneficial probiotics that support the gut microbiome, enhance nutrient absorption, and reduce digestive issues such as bloating and diarrhea. Foods like Greek yogurt, kefir, kimchi, sauerkraut, miso, and kombucha are particularly effective. However, individuals with weakened immune systems or certain digestive disorders should approach these foods cautiously, they say.

Your microbiome will thank you.

Blueberries are a nutritious fruit containing antioxidants, vitamin C and fiber, and offer benefits for brain and heart ...
12/17/2025

Blueberries are a nutritious fruit containing antioxidants, vitamin C and fiber, and offer benefits for brain and heart health, bone strength and weight management. While blueberries are relatively high in natural sugars compared to other fruit, registered dietitian nutritionist Laura Ligos says this should not be a concern, as the sugars are not added sugars.

Blueberries pack a powerful punch of nutrition in a small package, but are they high in sugar? Here's what to know.

Travel can disrupt healthful eating habits, leading to issues like constipation and dehydration, especially during the h...
12/17/2025

Travel can disrupt healthful eating habits, leading to issues like constipation and dehydration, especially during the holidays. Registered dietitians Natalie Rizzo and Samantha Cassetty advise prioritizing fiber intake to mitigate these problems. Fiber-dense foods such as fruits, vegetables and whole grains help maintain digestive health, while staying hydrated is crucial to prevent dehydration exacerbated by air travel. Simple strategies like eating oatmeal and fruit and using a refillable water bottle can help travelers maintain their health on the go.

In TODAY.com's Expert Tip of the Day, a dietitian shares the solution to preventing a common and frustrating health problem while traveling.

While a gluten-free diet is essential for individuals with Celiac disease, registered dietitian nutritionists Jamie Baha...
12/17/2025

While a gluten-free diet is essential for individuals with Celiac disease, registered dietitian nutritionists Jamie Baham and Sapna Peruvemba caution that it may not be more healthful for those without medical conditions requiring it. They explain that gluten-free products often contain less protein and more sugar, potentially leading to nutrient deficiencies. The diet's popularity may stem from reduced consumption of ultraprocessed foods rather than the absence of gluten itself.

Plus, who actually needs to follow the diet.

Rituals, often seen as simple habits -- such as making your daily morning coffee in a specific way -- play a crucial rol...
12/17/2025

Rituals, often seen as simple habits -- such as making your daily morning coffee in a specific way -- play a crucial role in mental well-being by providing stability, reducing anxiety and deepening social connections, writes Anne-Laure Le Cunff, the founder of Ness Labs. Neuroscientific research shows that repeated, predictable actions quiet the amygdala, activate planning regions of the prefrontal cortex and increase bonding chemicals like oxytocin, which can help you manage stress, especially during uncertain times.

Rituals serve psychological functions that go far beyond mere habit or tradition.

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