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Common Questions RD’s Get Asked

 
Nutrition information out there is misleading. Below are a few common questions we as dietitians are often asked. Our responses may shock you!

1. What are the top foods I should avoid eating?
NO FOODS ARE BAD! Yes you should avoid a certain food if you have an allergy or medical reason. When we label food as good or bad, we often transfer such values onto ourselves. This creates a toxic relationship with food and creates a black and white way of thinking. Allow yourself to have these foods and throw away the guilt.

2. Are carbohydrates bad?
Carbohydrates play a vital role in our everyday life. We digest carbohydrates into sugar. Our organs will use this sugar as a form of energy. Without proper fuel, our physical and mental health may suffer. Not only do we get energy from carbohydrates, but they supply us with adequate B vitamins, magnesium, iron and dietary fiber.

3. What is the best diet to follow?
There is no perfect diet or way of eating out there. It is what works best for you. 95% of dieters will regain the weight they lost and more after a year based on recent research. Chronic dieting has been shown to decrease metabolism, lower energy levels, worsen gut health, increase risk of osteoporosis, and heart disease.

4. Can you give me a meal plan to follow?
Yes we are the nutrition experts and the most qualified healthcare professional to write a diet plan. But meal plans often can be rigid, restrictive, and boring. This can lead to obsessive thoughts over food that “do not fit” the given plan. This does not mean we cannot help you with putting together a meal guide for more structure
 
Blackened Air Fryer Salmon with Cucumber Avocado Salsa 
Servings: 4
 
Ingredients:
 
The salmon
  • 1 Tablespoon sweet paprika
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried dried thyme
  • dash of kosher salt
  • dash of ground pepper
  • 1 teaspoon olive oil
  • 4 (6 oz.) wild salmon fillets
The salsa
  • 2 Tablespoons red onions, finely chopped
  • 1 1/2 teaspoons fresh lemon juice
  • 1 teaspoon olive oil
  • dash of kosher salt
  • dash of ground pepper
  • 4 mini cucumbers, diced
  • 1 large Hass avocado, diced 
 
Preparation:
 
The salmon  
1. Preheat the air fryer to 400 degrees. In a small bowl, combine the paprika, cayenne, garlic powder. oregano, thyme, salt, and black pepper.
2. Rub both sides of the salmon with olive oil.
3. Coat each fish filet with spice blend. 
4. Arrange the salmon skin side down in the air fryer basket. You may have to do this in batches.
5. Cook until fish flakes, about 5 to 7 minutes, depending on thickness of the fish.
 
The salsa
1. In a medium bowl, combine the red onion, lemon juice, olive oil, salt and pepper. Let it sit for 5 minutes.
2. Add in the cucumbers and diced avocado.
3. Place a few spoonfuls on top of each cooked salmon filet. Enjoy!
 
Serving Size: 1 fish filet + 3/4 cup of salsa

Nutrition Information per Serving: 340 calories, 18.5 grams total fat, 3 grams of saturated fat, 8 grams carbohydrate, 4 grams fiber, 35 grams protein, 396 milligrams sodium, 980 milligrams potassium, 2 grams sugar
 
 
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