 There’s a lot of advice out there regarding what to eat during pregnancy. Some of it is helpful, some confusing, and all of it typically unasked for. You might be told to avoid certain foods, “eat for two”, or make sure to get enough micronutrients like iron or folate. Not only is there a lot of outside advice to sort through, but changes in appetite, food cravings, morning sickness, etc., can already make eating feel like a challenge during pregnancy. With all of this, it’s natural to wonder: “What actually matters most for a healthy pregnancy?” Some continue their usual eating patterns, while others may adjust their eating based on symptoms, cultural practices, personal values, or health goals. The most important focus during pregnancy is making sure the body gets enough energy, protein, and key micronutrients to support both the mother and the developing baby. A variety of eating patterns can safely support pregnancy.¹ However, planning is key. Let’s discuss how. Key Nutrients Needed During Pregnancy During pregnancy, the body undergoes many physical and hormonal changes to support the baby's growth and development. Because of these changes, nutrient needs increase, making it especially important to get the right balance of vitamins and minerals. These nutrients help form the baby’s organs, bones, brain, and blood supply while also supporting the pregnant person’s increased blood volume, metabolism, and overall health. When nutrient needs are not met, the risk of complications such as anemia, poor fetal growth, low birth weight, and pregnancy-related conditions can increase. While many of these nutrients can be obtained through food, a daily prenatal vitamin is strongly recommended to help ensure consistent intake and fill any nutritional gaps.¹ Below are some key nutrients needed during pregnancy and why they matter. Protein Protein is an important nutrient for fetal growth, development of the placenta, and increased maternal blood volume.² Protein also helps the body grow and repair tissues and supports healthy weight gain during pregnancy. Some food sources of protein include:
Iron Iron plays a major role in delivering oxygen to the mother and baby. The need for iron nearly doubles during pregnancy due to increased blood volume and fetal demands.³ Iron food sources include:
Folate Folate is another key nutrient required for early brain and spinal cord development, and it helps prevent neural tube defects, especially in the first trimester.⁴ Examples of food sources high in folate include:
Iodine and Choline Iodine and choline play an important role in growth, metabolism, and the development of the baby’s nervous system. During pregnancy, iodine and choline needs increase, yet many people do not get enough from food alone. Because of this, making intentional food choices and taking prenatal vitamins can help ensure proper intake and support healthy fetal development.⁵ Foods high in iodine and choline include:
Calcium and Vitamin D Calcium and vitamin D work together to support strong bone and tooth development in the baby while also protecting the parent’s bone health. These nutrients also help reduce the risk of pregnancy complications such as preeclampsia.⁶ Sources of calcium and vitamin D include:
Plant-Based Diets and Pregnancy Needs Many people assume that the only way to get enough nutrients needed during pregnancy is through eating animal-based foods. However, research has proven otherwise. Vegetarian and vegan diets can also provide sufficient amounts of protein, iron, vitamins, and other nutrients needed by the mother and baby, if planned properly. A research study found that with the help of supplements and fortified foods, such as added vitamin B12 and DHA omega-3, those following vegetarian and vegan diets can meet all of their nutritional needs.⁷ If you’re someone who chooses to follow a plant-based diet during pregnancy, you will need to focus on obtaining some key nutrients that are often harder to find in plants. These nutrients include vitamin B12, vitamin D, iron, and omega-3 fats. This is why it is important to rely on supplements, as they help ensure you and your baby get the essential nutrients needed for a healthy pregnancy. Ultimately, you don’t have to eat meat or other animal products to give birth to a healthy baby, but you do have to make informed food choices and take your vitamins regularly. If you’re looking for inspiration, there are many pregnancy-friendly vegetarian and vegan recipes that make it easier to meet your nutrient needs while still enjoying flavorful, satisfying meals. The links below offer simple, balanced recipe ideas to help plan nourishing plant-based meals during pregnancy.  How to Plan a Healthy Pregnancy Diet No matter what eating pattern you follow, planning is key to a healthy pregnancy. The following goals can help support both parent and baby:
Overall, a balanced, well-nourished pregnancy does not depend on following one “perfect” diet. Instead, it depends on getting enough energy, meeting key nutrient needs, staying consistent with supplementation when needed, and choosing foods that support both physical and emotional well-being. Whether your diet includes animal products, is mostly plant-based, or completely vegan, a healthy pregnancy is absolutely possible with the right planning and support. Zainab Jamali (Graduate Student and Dietetic Intern, MSAN) References:
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Getting a celiac disease or gluten intolerance diagnosis can be life-altering. It changes what grocery shopping, eating out, and even eating at home look like. Having the right information and resources on hand makes the transition easier. It can even encourage you to try new foods that you have never eaten before. Let’s dive into what gluten is, its impact on celiac disease and gluten intolerance, and ideas to manage living gluten-free. At the end of this blog post, I’ve added many helpful resources, including cookbooks, recipe links, social media accounts to follow, and some useful apps. Don’t forget to check them out! What is Gluten? Gluten is a protein found in grains like wheat, barley, rye, triticale, and brewer’s yeast. Gluten is also present in derivatives of these grains, such as wheatberries, durum, emmer, semolina, farro, farina, spelt, garam, kamut, einkorn wheat, and malt. Common foods that contain gluten include: bread, pasta, pastries, baked goods, cereal, granola, sauces, gravies, and some alcohols. Gluten can also be found in medications, oral care, dental products, and cosmetics.  What is Celiac Disease? Celiac disease is an autoimmune condition where the immune system attacks the cells of the small intestine when gluten is ingested. This can damage the small intestine lining, affecting nutrient absorption. Celiac disease can develop at any age, and those who have a family member who has it or have the genes associated with celiac disease are at increased risk of developing the disease. While there are over 300 symptoms of celiac disease, some people experience no symptoms at all. Managing celiac disease involves completely eliminating gluten from the diet. What is Gluten Intolerance? Gluten intolerance, also known as non-celiac gluten sensitivity, is different from celiac disease. When gluten is ingested, there is no damage to the small intestine lining. People with gluten intolerance typically experience digestive symptoms like gas, bloating, diarrhea, and constipation when eating gluten. These symptoms usually improve when gluten is eliminated from the diet. Some people may be able to tolerate small amounts of gluten. Naturally Gluten-Free Foods There are a variety of foods that are naturally gluten-free: fruits, vegetables, nuts, seeds, beans, legumes, meat, dairy products, spices, herbs, and gluten-free grains (amaranth, quinoa, corn, buckwheat, millet, rice, teff, sorghum, and gluten-free oats). Since oats have a high risk of cross-contact with wheat, people with celiac disease are advised to use certified gluten-free oats.  Avoiding Cross-Contact When Living Gluten Free: Cross-contact occurs when a gluten-free food is exposed to a gluten-containing food, making it unsafe for people with celiac disease and potentially unsafe for those with gluten intolerance. Cross-contact can occur during preparation (in a restaurant or at home), during growing and manufacturing, or even during grocery shopping. Here are some ways you can avoid cross-contact in different situations: Grocery Shopping:
 Social Gatherings and Holidays:
 Avoiding Gluten in Non-Food Items: Gluten can show up in other places other than food:
Here are some amazing resources to check out to help make gluten-free living easier: Cookbooks:
Gluten Free Recipes:
Gluten Free Social Media Accounts:
Useful Apps:
We live in a world that revolves around gluten. Transitioning to living gluten-free is no small task; luckily, the world is becoming more allergy-friendly. Food companies are introducing new products every day, and most restaurants around the world now offer gluten-free options. Being an advocate for yourself and others helps bring awareness and make room at the table for those who need to avoid gluten. Want to explore these topics further? Check out our full presentation, in collaboration with Stilly Valley Health Connections. Celiac Disease and Gluten Intolerance: Nutrition Swaps Anca Soloschi MS, RDN References:
What is celiac disease? Celiac Disease Foundation. Accessed October 22, 2025. https://celiac.org/about-celiac-disease/what-is-celiac-disease/. Sources of gluten. Celiac Disease Foundation. Accessed October 22, 2025. https://celiac.org/gluten-free-living/what-is-gluten/sources-of-gluten/. Cross-contact. Beyond Celiac. August 19, 2025. Accessed October 22, 2025. https://www.beyondceliac.org/gluten-free-diet/cross-contact/. Nicholc. 7 tips for avoiding gluten cross-contact at home. GIG® Gluten Intolerance Group®. March 25, 2021. Accessed October 22, 2025. https://gluten.org/2021/01/08/cross-contact/. Dining and social eating. Celiac Disease Foundation. Accessed October 22, 2025. https://celiac.org/gluten-free-living/dining-and-social-eating/.  Spring has sprung, yet is it just me, or does the green part of the produce section remain the least popular spot in the grocery store? As if it were a beautiful vertical garden no one wants to disturb, the leafy greens are often bypassed by shoppers sticking to the familiar favorites. That being said, this blog is all about the lesser-known, underrated green produce. Spinach, broccoli, Brussels sprouts, and the like get loads of attention and hog important produce section real estate, being offered raw and pre-cut, while the less popular members of the brassica family continue to be confused with one another. So, whether you're exploring completely new territory or just looking for some fresh recipe ideas, hopefully there's something here for everyone. #1 Belgian Endive Starting off strong with a vegetable I honestly did not know existed until recently. Part of the chicory family, this veggie is known for its slightly bitter, nutty taste. The Belgian endive contains inulin, a soluble fiber that offers many health benefits, like slowing down digestion, which helps with blood sugar management. The prebiotic fiber also feeds the healthy bacteria in your gut, which is, let’s just say, a great thing for overall wellness (benefits to the immune system, digestive, brain, and skin health, the list goes on and on). Other key nutrients: -Folate -Vitamin K -Potassium Tasty recipes with Belgian endive: -Seared Belgian Endive with Walnut Gremolata -Belgian Endive Salad With Apples And Goat Cheese -Belgian Endive Appetizer: endive boats filled with celery, walnuts, and feta cheese #2 Turnip Greens With a peppery bite and earthy flavor, turnip greens are a barbecue favorite and pair well with smoked turkey, pork, and grilled mushrooms. They are also a great source of folate or vitamin B-9. Folate is a key prenatal vitamin for pregnant women, as it is imperative for fetal development and DNA synthesis. It also reduces the risk of cardiovascular disease, certain cancers, and neurological disorders later in life. Other key nutrients: -Vitamin K -Vitamin C -Provitamin A -Manganese -Calcium -Copper Turnip greens recipes: -Stir-Fried Turnip Greens with Mushrooms and Almonds -Turnip Greens -Farro Salad with Turnips and Greens #3 Watercress  Continuing with another powerhouse green, watercress is one of the oldest leafy greens humans have consumed! Related to mustard and wasabi, it has a tangy, slightly spicy flavor. Watercress contains glucosinolates, a phytochemical that releases isothiocyanates during digestion. Isothiocyanates have anti-inflammatory properties and are thought to be a central component of why cruciferous vegetable intake is correlated with a lower risk for several cancers; research is ongoing. Other key nutrients: -Vitamin K -Vitamin C -Provitamin A -Potassium Ways to enjoy watercress: -Watercress Salad with Apple, Pecorino and Almonds -Stir-Fried Watercress -Watercress Pesto #4 Collard Greens Like the two before and the two after, collard greens are a member of the cruciferous vegetable family, a family quite rich (especially collard greens) in vitamin K. Vitamin K has several roles in the body; it may lower the risk for cardiovascular disease, helps overall skeletal function, and plays a vital role in blood clotting. Consistency with vitamin K is important if you are on blood thinners; thus, you may want to see your RD for help. Other key nutrients: -Vitamin C -Folate -Provitamin A -Calcium -Glucosinolates Collard greens recipes: -Quick Collard Greens Recipe -Raw Collard Green Salad with Roasted Delicata Squash, Almonds, & Parmesan -Vegan Collard Green Wraps -Southern-Style Collard Greens #5 Mustard Greens  This bold and peppery vegetable brings a flavorful kick to any dish. Mustard greens are a great source of vitamin C and provitamin A, both very beneficial for skin health. Raw mustard greens contain a high amount of vitamin C, but when cooked, the amount of vitamin C is lessened, and the amount of provitamin A is increased. One cup of cooked mustard greens provides up to 100% of your daily needs for vitamin A. Other key nutrients: -Vitamin K -Copper -Glucosinolates -Potassium -Calcium Cooking with Mustard Greens: -Mustard Greens with Apple Cider-Dijon Dressing -Chickpea Stew with Orzo and Mustard Greens -15 Minute Mustard Greens Recipe #6 Kale Okay, so kale is not an underrated vegetable per se. However, it is packed with nutrients, and for those not into kale smoothies, chips, or juices, there are so many other ways to enjoy this delicious leafy green. Kale is beneficial for many areas of the body, including the eyes! It is dense in beta-carotene, the precursor for vitamin A, which supports healthy vision over time and may lower the risk of macular degeneration. Beta-carotene also has antioxidant properties and helps protect cells from damage. Other key nutrients: -Vitamin K -Vitamin C -Manganese -Vitamin B-6 Creative kale recipes: A Couple Cooks' 20 Tasty Kale Recipes contains so many great and easy recipes, and I can't wait to try them all, especially the Pistachio Kale Pizza. #7 Fennel  This one is worth getting to know better. Nowadays, fennel is known to have a mild, licorice-like flavor and looks a little like celery with dill leaves. But Fennel has a very colorful historical past. Fennel has been used for various medicinal purposes for centuries, such as aiding digestive problems. It was also used to drive away evil spirits during the Middle Ages and, according to Greek mythology, was used by Prometheus to hide fire stolen from the heavens to supply to mankind. Nutritionally speaking, fennel is a good source of vitamin C, which promotes iron absorption and is necessary for collagen synthesis, a top weapon for healthy skin. Other key nutrients: -Vitamin K -Potassium -Magnesium Cooking with Fennel: -Fennel & Ginger tea -Roasted Fennel -Roasted Fennel Soup with Potatoes & Apple -Arugula Fennel Salad #8 Swiss Chard Some consider Swiss chard to be spinach’s sturdy cousin. It has a slightly bitter taste that becomes sweeter when cooked. Swiss chard also contains a hearty dose of potassium and magnesium, which are important for maintaining healthy blood pressure and lowering other risk factors for heart disease. Other key nutrients: -Vitamin K -Provitamin A -Vitamin C -Magnesium -Copper -Vitamin E Swiss chard recipes: -Sautéed Swiss Chard -Braised Chicken with Chickpeas and Swiss Chard -Herb Jam -One Pot Rainbow Chard Recipe with Beans #9 Mint  I included mint because there's nothing more refreshing to me in the spring than a mock mojito. Fresh spearmint is the most common form found in grocery stores, and peppermint is more often available in an extracted form, such as peppermint oil or tea. Peppermint may help alleviate symptoms of digestive distress, like for those with irritable bowel syndrome (IBS). Spearmint, not quite as aromatic as peppermint, is excellent for crushing at the bottom of a drink and enjoyable to eat raw as a makeshift breath mint. As a side note, I will no longer be buying the prepared fresh mint at the grocery store! I found a small potted mint plant at the grocery store that is a few dollars more than one precut package and can last for years. Key nutrients: -Antioxidant and antimicrobial compounds -Vitamin C -Manganese Refreshing recipes with this cooling herb: -Virgin Mojito -Lamb Loin Chops With Mint Chimichurri -Fresh Mint Dressing -Chopped mint with some pineapple or watermelon cubes for a mid-day snack #10 Carrot Top Greens  Lucky #10 & is technically not a vegetable, but it is undoubtedly part of one & green in its own right, so go with it! Not unlike the rest of the carrot, the greens are chock-full of vitamins, minerals, and antioxidants. It has a slightly more earthy and bitter taste than parsley and can be used as a garnish or in dishes such as pestos, salads, soups, or even a carrot top chimichurri sauce. If you only have one takeaway from this blog, I hope it is to stop throwing away those tops! Other key nutrients: -Vitamin C -Provitamin A -Potassium -Antioxidants Recipes with carrot top greens: Carrot Top Pesto Carrot Top Soup Recipe Carrot Top Tabbouleh Salad Some of these foods may seem like wonder superfoods—and while they do offer great benefits, no food is truly magical. Remember that repetitive yet oh-so-true saying, "Everything in moderation." Too much of a good thing is not such a good thing, and certain foods may not be suitable for everyone, depending on individual health factors. Before considering supplements, or for more personalized nutrition advice, reach out to your local registered dietitian nutritionist (RDN). I hope you have a wonderful spring season, and that your life is a little greener on this side of the blog! Katie Shepherd, RDN References
National University of Saudi Arabia. (2009). بحث الشيكوريا [Chicory Research]. Retrieved from https://education.nu.edu.sa/documents/46892/18591832/%D8%A8%D8%AD%D8%AB%20%D8%A7%D9%84%D8%B4%D9%8A%D9%83%D9%88%D8%B1%D9%8A%D8%A7.pdf PubMed Central. (2017). Nutritional and medicinal values of cruciferous vegetables. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC5745685/#sec2 U.S. Department of Agriculture. (2019). Food database: Nutrient details for Endive, Raw. Retrieved from https://fdc.nal.usda.gov/food-details/168412/nutrients Linus Pauling Institute. (2017). Isothiocyanates and their potential health benefits. Retrieved from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates#:~:text=The%20lowest%20mean%20level%20of,%2F100g)%20(66).%20(66).) Biotica Publications. (2022). Phytochemical analysis of spearmint and its antimicrobial activity. Retrieved from https://bioticapublications.com/journal-backend/articlePdf/91230fc0ce.pdf Theoi Greek Mythology. (n.d.). Prometheus. Retrieved from https://www.theoi.com/Titan/TitanPrometheus.html Taylor & Francis. (2020). Health benefits of cruciferous vegetables: A review. Retrieved from https://www.tandfonline.com/doi/full/10.1080/19476337.2020.1833988#d1e210 ResearchGate. (2011). Phytochemical analysis of spearmint (Mentha spicata) leaves and antimicrobial activity of its oil. Retrieved from https://www.researchgate.net/publication/282855454_Phytochemical_Analysis_of_Local_Spearmint_Mentha_spicata_Leaves_and_Detection_of_the_Antimicrobial_Activity_of_its_Oil  Fall is here in the PNW, meaning more time for cozy activities, like baking! Some of my favorite treats in fall are pumpkin pie, brownies with little white chocolate ghost designs, and apple hand pies that look like empanadas. Baked goods are typically lower in nutrients and higher in sugar, but there are a few tricks and tips to add nutrition back into the baking season. Here, I will discuss some fruits and vegetables in season you can use in baking and easy ways to add more protein and fiber to your baked goods. These tips are not meant to replace your favorite or familiar recipes, only to add a dash of nutrition while still having baked goods just as they are: sweet, delicious, comforting, and warm! Fiber & Protein: Elevate Your Confections Fiber and protein can be great additions to baked goods to make them more nutritious. Fiber helps move things along in the gut, doesn’t raise blood sugar levels since your body doesn’t absorb it, and helps lower cholesterol. Getting enough fiber is essential to health and can help prevent the development of certain conditions and diseases, such as type 2 diabetes, heart disease, and obesity. Dietary protein is essential for muscle, skin, and bone health. Adding protein to baked goods makes treats more filling and can add some substance to them. Various produce, nuts, and seeds provide fiber and protein, as well as beneficial fats, vitamins, and minerals that can be added to baked goods. Tips to Add More Fiber and Protein in Baking:
Here are the amounts of fiber and protein listed for some nuts, seeds, and grains. The recommended amount of fiber for men, women, and age groups ranges from about 25 g to 38 g per day. Pumpkin seeds: 1 ounce of whole pumpkin seeds contain 5.2g of fiber, 5.3g of protein Flax seeds: 1 tbsp has 2.8g of fiber, 1.9g of protein Sunflower seeds: 1 ounce contains 3.1g fiber, 5.5g of protein Oats: 1 cup of cooked rolled oats contains 5g of fiber, 5g of protein Almonds: 1 ounce of almonds contains 3.5g of fiber, 6g of protein Walnuts: 1 ounce contains 2g of fiber, 4.3g of protein Some examples of Fall produce and how much fiber they have: Sweet potatoes: 1 cup of cooked sweet potato has 6.3 grams of fiber Pumpkin: 1 cup of canned pumpkin puree contains 7.1 grams of fiber Pears: 1 medium-sized pear contains 5.5g of fiber. 1/4 cup dried pears has 3.4g of fiber Apples:1 medium-sized apple with skin has 4.8 grams of fiber  Fall Fresh Fare: Incorporating Nutritious Seasonal Fruits and Veggies Many different fruits and vegetables are harvested in the fall. Check here for the list of all seasonal produce in Washington state. Here are just a few Fall staples and what baked items they taste great in. Apples When I think of fall and apples, I think of apple picking, cider, and pie! Apples are high in fiber and contain many rich vitamins and minerals such as vitamin C, iron, vitamin B6, vitamin K, and potassium. Quercetin, an anti-inflammatory and antioxidant that can help reduce free radicals in the body, is mainly found in the skin of apples. Quercetin can be beneficial in preventing illness and boosting mental performance. Baked goods that go great with apples:
Pears Pears are refreshing, have a great scent, and are a good fiber, vitamin C, and potassium source. Pears also contain high levels of antioxidants, which can help reduce inflammation. Certain studies found that eating pears/apples lowers the risk of type 2 diabetes and stroke. Pears are an excellent fruit to add to or be the main ingredient to baked goods. Baked goods that go great with pears:
Pro-tip: Leaving the skin on apples and pears provides many more benefits to your health, as most of the fiber and beneficial nutrients are concentrated in the peel. This is only sometimes preferable depending on the dessert, but when possible, leave it be!  Pumpkin Every time fall rolls around, pumpkin is very popular, and for good reason! Every part of the pumpkin provides a variety of nutrients. Pumpkin seeds have high protein content and contain many essential micronutrients like manganese, which promotes brain health, and zinc, which helps wounds heal faster. The flesh of the pumpkin, which is usually the part we eat, is rich in nutrients like vitamin E, which protects the skin from damage, and potassium, which helps regulate blood pressure. Baked goods that go great with pumpkin:
Sweet Potatoes Sweet potatoes are warm, comforting, and hearty. They are also a good source of vitamin A, fiber, vitamin C, potassium, and vitamin B6, which is essential for normal brain development and function. Unlike regular potatoes, sweet potatoes are sweeter, hence the name, and are perfect for baked goods. However, if you are worried about controlling blood sugar, it’s important to note that they have a higher glycemic index than white potatoes. Pro-tips:
Baked goods that go great with sweet potatoes:
The recipe below is a pumpkin bread in a mug. I like it because it’s quick, simple, not overly sweet, and tastes of pumpkin with warm and subtle spices. You can get creative with what you add to it, like nuts, seeds, or even chocolate chips. Whichever tip discussed in this blog post you choose to enhance your baked treats, whether it’s adding some nuts or using oat flour, I hope you enjoy them to the fullest this baking season! Moriah Galacgac, Dietetic Intern Recipe: Pumpkin Bread In a Mug  Ingredients: 4 tbsp ground oats or oat flour 1/2 tsp baking powder 1/2 tsp pumpkin spice 2 tbsp milk 1-2 tbsp maple syrup, honey or agave 2 tbsp pumpkin puree 1 tbsp roasted pumpkin seeds 1 tbsp sunflower seeds or crushed walnuts (optional) Directions:
Recipe based on YouTube Video created by Youtube channel: How To Cook Smarter https://www.youtube.com/watch?v=ru1JXOPDAsA References:
 Sustainability and Diet A sustainable diet recognizes the interdependence of the health of humans, plants, animals, ecosystems, and the planet. Currently, the food system produces one-third of all greenhouse gas emissions, uses a large amount of water and land, and threatens biodiversity. In this blog, we will explore a few aspects of a sustainable diet and some individual choices you can make to decrease greenhouse gas emissions, land usage, and water usage. What is a Sustainable Diet? According to the Food and Agriculture Organization, sustainable diets are those with a low environmental impact, are culturally acceptable, affordable, use natural resources responsibly, and consider future generations' wellbeing. Criteria under consideration for sustainable diets include:
More sustainable dietary patterns include increased intake of vegetables, fruit, whole grains, beans/lentils, and other plant-based foods. Plant-forward diets like the DASH, Mediterranean, and vegan/vegetarian diets also have lower environmental impacts than the Standard American Diet.  Environmental Impact of Specific Foods In contrast to what a sustainable diet is, the following lists some of the foods with high environmental impacts:
The Connection between Human Health and Planetary Health Choosing diets rich in whole and plant-based foods benefits the planet and human health. A plant-based diet rich in whole foods includes nutrients like fiber, phytochemicals, minerals, and vitamins. It is also anti-inflammatory. According to the American Heart Association, consuming less meat and more whole plant-based foods is associated with lower rates of heart disease, stroke, obesity, high blood pressure, high cholesterol, type II diabetes, and many cancers. The Mediterranean diet is also associated with decreased cancer, cardiovascular disease, and cognitive decline rates. It’s an added benefit that eating healthfully often coincides with caring for the environment.  Tips for Implementing a More Sustainable Diet Try the Healthy Plate Method When designing meals, using the Healthy Plate method can help create a balanced plant-forward meal. The Healthy Plate has ½ of your plate as non-starchy vegetables and fruit, ¼ of your plate protein, and ¼ of your plate carbohydrates (choose whole grains and complex carbohydrates when possible). This method will help you fill more of your plate with vegetables and plant-based foods. Check out the Harvard website to get more information and a picture of the Healthy Plate Method that can help you follow this dietary pattern: Mixing up Protein Choices When choosing proteins, consider choosing plant-based proteins (like beans, lentils, tofu, seitan, nuts, seeds, soy, etc.), fish, or poultry a few times a week to increase the sustainability of your diet. While legumes have a relatively high land and water usage, their land and water usage and greenhouse gas emissions are still lower than those of red meat. Poultry and fish also have a lower environmental impact than red meat. Local and Seasonal Foods Another aspect of sustainable diets is choosing local or seasonal foods. This can reduce the carbon footprint from transportation and storage, connect people to their local food systems and farmers, and enhance the local economy. Due to the globalization of the food system, food often travels hundreds of miles before it reaches our plates. Local, seasonal produce also has higher amounts of certain antioxidants and vitamins that can break down during transportation and storage. Here in Washington, summer is arriving. Some foods that are in season include strawberries, chives, cilantro, fennel, arugula, baby bok choy, chards, collard greens, dandelion greens, lettuce, spinach, snap/snow peas, pea vines, radishes, rhubarb, and many others. Some ways to be a part of the local harvest include attending local farmers markets, considering a CSA from a local farm, or buying these foods in grocery stores. Check out the seasonality charts below for more information on local, seasonal produce: Seasonal Recipe: Strawberry Spinach Salad with Poppy Seed Dressing Try this salad with local and spring/summer season ingredients from Washington, like fresh strawberries and spinach.  Strawberry Spinach Salad:
Poppy Seed Dressing:
Instructions:
Rebecca Griest, Dietetic Intern, Seattle Pacific University Sources:
 Maintaining a healthy heart starts with the food we eat. Common staples in the American diet include lots of salt and foods high in saturated fat, making it difficult to maintain a heart-healthy diet. However, with some additional knowledge and intentional eating strategies, we can take easy steps to prevent the risk of cardiovascular diseases. Sodium Sodium, consumed as salt, is naturally found in many foods and is an important electrolyte for our bodies to function. While we need some sodium, excess sodium intake can lead to high blood pressure and greater cardiovascular disease risk. Excess sodium intake is extremely common for Americans, with the average intake being 3393 mg per day. In comparison, the recommended amount is no more than 2300 mg according to the Dietary Guidelines for Americans (DGA). There are several ways to habitually lower our sodium intake, such as:
 When grocery shopping for foods, we can be mindful of sodium intake by reading labels. One useful technique is observing the calorie-to-sodium content ratio. Generally, a 1:1 ratio is ideal (e.g.100 calories:100 mg sodium per serving). An even better ratio is if the calories are higher than the sodium (e.g.100 calories:75 mg sodium per serving). By taking this approach, we can decrease our daily sodium intake from the groceries we buy. Here is a list of common groceries that are low in sodium:
Cholesterol Cholesterol is a sterol ester lipid; a waxy, fat-like substance formed in our liver as well as absorbed from some of the foods we eat. While cholesterol gets a bad rap, our bodies need it to function properly. They serve us in many ways, such as hormone creation, cell formation, vitamin D production, and bile production in our gallbladders. However, cholesterol is a non-essential nutrient, meaning that we do not need cholesterol from food since we create enough internally to serve all the functions described above. While we need cholesterol, too much of it, along with high serum fat (circulating excess fat in our bloodstream), can increase plaque buildup in our arteries, leading to cardiovascular diseases such as heart attacks or strokes. Cholesterol can be separated into two categories: HDL (high-density lipoprotein) and LDL (low-density lipoprotein):
 Dietary fat: Unsaturated Fat Our dietary fat influences our total HDL and LDL, the two cholesterol categories affecting heart health. There are three types of fats we consume: unsaturated fat, saturated fat, and trans fat.
Dietary fat: Saturated and Trans Fat
Fiber Fiber is the indigestible portion of plant foods that feeds our healthy gut bacteria and regulates our digestive system. Fiber has been shown to have many beneficial effects on heart health, including lowering cholesterol and controlling blood sugar. Soluble fiber (found in oats, chia seeds, insides of fruits, etc.) can also interfere with cholesterol absorption. To enjoy the benefits from fiber, include plenty of fruits, vegetables & whole grains in your diet. In conclusion, prioritizing heart-healthy nutrition is essential for overall well-being. By understanding the impact of sodium, cholesterol (LDL and HDL), different fat types, and the importance of fiber, we empower ourselves to make informed dietary choices. Small changes can lead to significant improvements in heart health. Let's embrace these nutritional principles and take proactive steps towards a healthier heart and life. Daniel Chambers, SPU Dietetic Intern References
 Eggs are another one of those foods that have been demonized in the past. Now, with more research available, we have a better understanding of nutrients found in eggs and their benefits. Should eggs stay in our diet? Let’s dive into all things eggs: Egg Terminology: Companies seem to keep adding more and more new labels to their eggs, such as free-range and pasture-raised, but what do these mean? Let’s break down some of those labels:
 Will Eggs Raise My Cholesterol? Eggs do contain some cholesterol, but current research suggests that cholesterol found in food has a small effect on cholesterol levels in the blood. Saturated and trans fats found in foods have been shown to have a much more significant impact on cholesterol production in the liver. Eggs are relatively low in saturated fat, containing only 1.5 grams per egg, compared to the 6.3 grams found in 1 tablespoon of butter. Other foods high in saturated fat include coconut oil, butter, bacon, cheese, sausage, and processed foods. Rather than avoiding eggs, consider what you are eating alongside your eggs or what you are cooking your eggs in. Eggs contain many beneficial nutrients that play diverse roles throughout the body. Nutrients Found in Eggs: Eggs are packed full of nutrients. Here are a couple of star nutrients found in eggs:
 What’s up with the Avian Flu? Avian flu, also known as the bird flu, is a virus that infects all birds, including chickens. It can cause mild to severe symptoms and can even be fatal to birds. Humans cannot get the avian flu from well-cooked eggs, as the cooking process kills the virus. The egg industry has many years of experience with this flu. Egg farmers work closely with the USDA, the Food and Drug Administration (FDA), and the World Health Organization (WHO) to identify and manage outbreaks. Overall, eggs can make a great meal addition from a health perspective, in moderation of course. Eggs contain many nutrients that your body needs, many of which can only be found in a handful of foods. There are also infinite ways you can use eggs in your cooking. Here is a recipe that is simple, quick, delicious, and leaves plenty of room for creative personalization. Enjoy!  Veggie Scramble Makes 4 servings Ingredients:
Dice your onion and bell pepper and chop the green onion into ¼ inch pieces. Heat a skillet over medium heat and add oil. Add diced onion and the green onions. Saute until softened, about 4 minutes. Add bell pepper and spinach, and saute for another 3 minutes. When all veggies have softened, add in your beaten eggs. Add salt and pepper. Reduce heat to low and stir. Cook until eggs have set into curds. Add salt and pepper. Sprinkle with cheese and stir (optional). Enjoy! Nutrition per serving: 289 calories, 17g protein, 7g carbohydrates, 2g fiber, 21g fat, 550g sodium Anca Soloschi, SPU Intern References:
 Leaky gut is a term used frequently nowadays, with little to no explanation of what it is and what can cause it. Is leaky gut even a real thing? Let’s dig into it: What is Leaky Gut? A leaky gut refers to a dysfunction of the intestinal lining and increased permeability of that lining. Normally, the gut is lined with cells that only allow certain substances to pass and prevent the absorption of potentially harmful substances and agents, like harmful bacteria, toxins, undigested food, or substances that can cause inflammation. With leaky gut, the gut lining is compromised in some areas, and substances mentioned above can pass between the intestinal cells (referred to as altered interstitial permeability) into the bloodstream more easily, which can cause inflammation throughout the body. Symptoms of leaky gut are shared with other health conditions that are correlated to leaky gut and can include:
 What Causes Leaky Gut? Increased intestinal permeability or gaps between the cells lining the gut can be caused by many things, including:
Several diseases have been correlated to leaky gut and can be either a cause or effect of these diseases, including:
 How to Heal Leaky Gut Here are a couple of things you can do to help heal your gut:
2. Probiotics Eating foods high in probiotics, such as yogurt, kefir, kimchi, sauerkraut, miso, etc., can improve intestinal cell barrier function by introducing more “good” bacteria into the gut, strengthening the intestinal mucosal barrier, improving antimicrobial activity, and reducing intestinal permeability. 3. Vitamins Vitamins A and D play a vital role in regulating gastrointestinal balance. Foods high in vitamin A include beef liver, egg yolks, dark-green leafy vegetables, and yellow and orange fruits and vegetables. Vitamin D is found in fatty fish, eggs, mushrooms, dairy, and orange juice fortified with vitamin D. 4. Fiber Eating adequate fiber is essential to ensure that our microbiome is being fed. Fiber has anti-inflammatory properties and helps regulate the intestinal barrier. Fiber is found in plant foods such as fruits, vegetables, beans, legumes, nuts and seeds. We need between 25 and 38 grams of fiber daily. 5. Medicinal herbs Certain medicinal herbs can have a soothing and healing effect on the GI system, including slippery elm, green tea, licorice, marshmallow, ginger, peppermint, and plantain. A great way to take advantage of the benefits of these herbs is by making tea from them. 6. Glutamine Glutamine is an amino acid that is critical in healing the gut lining, as it helps build the membrane of intestinal cells. Bone broth is a food that is high in glutamine and can be used to help heal the gut. Below, you will find a recipe for bone broth. *Bone broth may be unsuitable for those following a low FODMAP diet unless the recipe or product uses low FODMAP ingredients.  Pho-Inspired Bone Broth Recipe Recipe makes 3 quarts - 2 lbs chicken feet - 12 cups water - 1 1-inch piece of ginger, chopped - 3-4 garlic cloves, crushed - 6-8 whole black peppercorns - 1 cinnamon stick - 1 star anise - 5-8 coriander seeds (optional) - 2 bay leaves - 1 onion, cut into quarters - 2 stalks of celery, chopped - 1 carrot, chopped - 1 teaspoon salt, or more to taste Add all the ingredients to a stock pot or a crock pot and cover with the water, leaving an inch of space at the top. If using a crock pot, add all the ingredients except carrot, onion, and celery (add these in the last 6-8 hours of cooking). Cover with a lid and cook on low for at least 4 hours if cooking on the stovetop or 24 hours using a crock pot. Once the broth is done, use a strainer to filter out the solid ingredients. Add salt. Once the broth is cold, it may have a layer of fat at the top that can be removed. Store in the fridge or freezer. Nutrition per cup: 50 calories, 0g fat, 9 g protein, 2 g carbohydrates, 194 mg sodium, 0 g fiber Overall, there are many things you can do to support your gut health and heal your gut lining if it is damaged. Treating leaky gut is individualized and should be catered to your specific issues and symptoms. We recommend working with your doctor and a dietitian to come up with a treatment that is right for you! Anca Soloschi, Dietetic Intern References:
Camilleri M. Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019 Aug;68(8):1516-1526. doi: 10.1136/gutjnl-2019-318427. Epub 2019 May 10. PMID: 31076401; PMCID: PMC6790068. Allan S. What is leaky gut syndrome? Canadian Digestive Health Foundation. November 29, 2022. Accessed October 27, 2023. https://cdhf.ca/en/what-is-leaky-gut-syndrome/. Aleman RS, Moncada M, Aryana KJ. Leaky gut and the ingredients that help treat it: A Review. Molecules (Basel, Switzerland). January 7, 2023. Accessed October 20, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9862683/. National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. Washington (DC): National Academies Press (US); 1989. 11, Fat-Soluble Vitamins. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218749/ Foundation P by: M. Boundless benefits of beautiful bone broth. Mindd. May 3, 2018. Accessed October 20, 2023. https://mindd.org/beautiful-benefits-bone-broth/.  Few foods have attracted as much controversy as soy. It is often praised as a nutritious vegan protein source, but there is also media speculation and research suggesting potential health risks of soy, leading some to avoid it altogether. So, how do we navigate what is accurate and what is a myth? What is Soy?
Soy Controversy The concerns about soy primarily arose from two sources:
With that background, let’s get to debunking some major myths that are SOY out of line!  Myth #1: Eating soy increases breast cancer risk One of the central myths in the media is that soy can increase the risk of breast cancer. Confusion about soy and breast cancer comes from older rodent studies, where soy isoflavones were shown to promote the growth of breast cancer cells. This created concern about potential adverse effects in women diagnosed with breast cancer. However, current research shows that humans metabolize soy differently than rodents. These earlier studies in which soy isoflavones promoted the growth of breast cancer in mice relate to much higher blood levels of isoflavones than what would result from humans consuming soy foods. Recent studies have found no adverse effects of soy food intake on breast cancer occurrence or deaths. One study from the American Institute for Cancer Research (AICR) showed no increase in breast cancer risk with moderate (1-2 servings/day) or even higher (3+ servings/day) consumption of soy. If you thought that was a relief, get this! The American Cancer Society (ACS) states that modest amounts of soy may actually protect AGAINST breast cancer, and scientists from AICR state soy may reduce recurrence! Increased estrogen-triggering cell growth has been linked to certain types of breast cancer. Isoflavones have estrogenic and anti-estrogen properties and can block the more potent hormone estrogen from binding to cell receptors. According to Marji McCullough with the ACS, soy isoflavones can additionally “stop the formation of estrogens in fat tissue and stimulate the production of a protein that binds estrogen in the blood, making it less able to bind to the receptor.” Myth #2: Soy reduces testosterone levels and causes feminization in men This myth comes from people worrying that if isoflavones are a phytoestrogen and can act like estrogen, it might have feminizing effects on men or disrupt male fertility. The myth was furthered by rodent studies where high doses of phytoestrogens were shown to impair male rats’ ability to produce offspring. Again, current research shows that humans metabolize soy differently than rodents, so these studies do not apply to humans. Studies suggest there are no significant effects on testosterone concentrations in men when eating soy, nor is there a connection between soy and sperm count or fertility problems. There is also no evidence from clinical studies that isoflavone exposure affects circulating estrogen levels in men. BONUS: Early studies suggest including soy in the diet may help lower the risk of prostate cancer! Myth #3: Soy is not a suitable dairy replacement As more and more plant-based milk, yogurts, and butter come onto the scene (oat milk, almond milk yogurts, etc.), some assume the original milk substitute (soy!) must not be as good as the others. Soy milk is the most similar in macronutrients to dairy, with the highest natural protein of plant-based milk. When it is fortified with calcium, vitamin D, and B12, soy is almost identical to dairy nutritionally, and it is the one dairy alternative nutritionally recognized as a dairy replacement in the Dietary Guidelines for Americans 2020-2025. Bottom line? There is no evidence that soy is bad for you; it is actually beneficial for most people’s health.  Soy Benefits:
Soy is budget-friendly, versatile, nutrient-packed, and a great source of plant-based protein. Many soy foods are also available, but mainly aim for minimally-processed soy products such as edamame, tofu, and tempeh for the most health benefits! Overall, there is no reason to steer clear of soy foods (unless you have a soy allergy) and let outdated myths keep you from enjoying soy. Talk to your dietitian if you want to know more about adding soy to your diet! Alaina Brown, Dietetic Intern References:
Collins K. Soy and cancer: Myths and misconceptions. American Institute for Cancer Research. January 25, 2022. www.aicr.org/resources/blog/soy-and-cancer-myths-and-misconceptions/?gad=1&gclid=CjwKCAjw38SoBhB6EiwA8EQVLq1ZghmEfLSvow6gZz3UkbbNXYKdWoTQxAag86IxR19ZZwDbHVcFgRoCrvsQAvD_BwE. Messina M, Mejia SB, Cassidy A, et al. Neither soyfoods nor isoflavones warrant classification as endocrine disruptors: a technical review of the observational and clinical data. Crit Rev Food Sci Nutr. 2022;62(21):5824-5885. doi:10.1080/10408398.2021.1895054 Reed KE, Camargo J, Hamilton-Reeves J, Kurzer M, Messina M. Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reprod Toxicol. 2021;100:60-67. doi:10.1016/j.reprotox.2020.12.019 Rizzo G, Feraco A, Storz MA, Lombardo M. The role of soy and soy isoflavones on women's fertility and related outcomes: an update. J Nutr Sci. 2022;11:e17. Published 2022 Mar 7. doi:10.1017/jns.2022.15 Setchell KD, Brown NM, Zhao X, et al. Soy isoflavone phase II metabolism differs between rodents and humans: implications for the effect on breast cancer risk. Am J Clin Nutr. 2011;94(5):1284-1294. doi:10.3945/ajcn.111.019638 Wu SH, Shu XO, Chow WH, et al. Soy food intake and circulating levels of inflammatory markers in Chinese women. J Acad Nutr Diet. 2012;112(7):996-1004.e10044. doi:10.1016/j.jand.2012.04.001  We have all heard the phrase, "You are what you eat." It's true that foods not only affect how we feel physically, but they can also affect our mood. The food we consume and how frequently we eat these foods can significantly impact our emotional and physical well-being. This post will explore ways to support brain health and a healthy gut, starting with some basics on neurotransmitters and why they are important. What Are Neurotransmitters?Neurotransmitters are primarily located in the brain and serve many functions, including regulation of mood and behavior. Neurotransmitters act as messengers communicating between nerve cells in your brain and the rest of your body. They are produced in the body from amino acids, the same building blocks of protein. Maintaining healthy levels of neurotransmitters can improve and stabilize our mood. The following are a few different neurotransmitters and their impact on mood. Dopamine: The Reward Center
 Nutrients To Support Brain Health and MoodProtecting your brain health is not a one-nutrient job; here are some known nutrients that are vital for brain function. Omega-3 Fatty Acids Omega-3 fatty acids (Omega-3s) are essential nutrients your body does not produce. It is a polyunsaturated fat that we consume from both plants and animals. They help the cells in your body function properly by providing structure to cell membranes and supporting interactions between cells. Omega-3s are important for all your cells, especially those in the brain. There are three main types of omega-3s:
Tryptophan Tryptophan is the building block for serotonin, the feel-good chemical produced in the body after eating foods containing tryptophan. Magnesium Magnesium is an essential mineral involved in more than 300 metabolic reactions, including cell communication, the production of DNA, and cell structure. Vitamin B-6 (Pyridoxine) Vitamin B-6 is essential for breaking down proteins and tryptophan, thus aiding in the production of neurotransmitters serotonin and dopamine. Vitamin B-12 (Cobalamin) Vitamin B-12 is vital for maintaining the myelin sheath, the protective layer surrounding nerves, including those in the brain and spinal cord. The myelin sheath also affects how fast signals travel through your nerve cells. Vitamin B-12 is also essential for the production of neurotransmitters.  5 Foods to Boost Brain HealthBelow is a short list of food sources that can help support brain health and ways to incorporate them into your daily meals.
Walnuts They even look like little brains! Walnuts and walnut oil are one of the richest plant sources of Omega-3s. They are also a good source of tryptophan; one serving (about a handful) contains 318 mg of tryptophan, and the recommended daily allowance is between 250-425 mg per day. Try adding walnuts to salads, oatmeal, or a trail mix. Salmon Salmon and other fatty fish like mackerel are excellent sources of dietary Omega-3s. Fatty fish are also an excellent source of vitamin B-6. Sources of salmon include fresh, frozen, and canned. Try making salmon burgers out of canned salmon for a more budget-friendly option. Nutritional Yeast Nutritional yeast can be found in the seasoning aisle and provides a cheese-like flavor to foods. It is a great source of plant-based B vitamins, particularly vitamin B-12, a nutrient found primarily in animal products. This makes nutritional yeast a good source of B-12 for plant-based eaters. Try sprinkling it on popcorn or adding it to pasta or mashed potatoes to add the cheesy flavor. Oats Oats are a good source of tryptophan and magnesium, making them excellent for serotonin and dopamine boosting. Tryptophan is more readily absorbed by the body when consumed with a whole grain, like oats. Oatmeal is what most people think of when they hear oats but can be part of other delicious creations as well. Try adding oats to a smoothie to make it a little thicker. Cacao Cacao is the fruit or seed that cocoa and chocolate are made from. Cacao is full of antioxidants and can boost endorphins in the body. To get the benefits of cacao, try sprinkling raw cacao nibs or cocoa powder on yogurt or oatmeal. Nutrition is just one piece that can help support mental health. It’s important to remember that everyone has different nutrition needs and lifestyle routines; this is why nutrition should be personalized. Knowing how to navigate your nutrition goals can be tough, so let the nutrition experts at Sound Dietitians help. Set up an appointment today with one of our dedicated dietitians for individualized nutrition therapy. We look forward to meeting you. Tamsyn Steel, Dietetic Intern Resources 1.Best Foods for Brain Health and Mood. wisemindnutrition.com. Accessed May 10, 2023. https://wisemindnutrition.com/blog/best-foods-brain-health-mood 2.Depression, Serotonin, and the Gut | Psychology Today. www.psychologytoday.com. Accessed May 10, 2023. https://www.psychologytoday.com/us/blog/mood-mind-and-microbes/202304/depression-serotonin-and-the-gut 3.Oregon State University . Essential Fatty Acids. Linus Pauling Institute. Published September 6, 2019. https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids 4.Cleveland Clinic. Dopamine: What It Is, Function & Symptoms. Cleveland Clinic. Published March 23, 2022. https://my.clevelandclinic.org/health/articles/22581-dopamine 5.Raymond JL, Morrow K. Krause and Mahan’s Food & the Nutrition Care Process. Saunders; 2020. |
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