Ask the RD | February

Written By Shoshanna Pro-Richards

Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.

The information shared within this blog is meant for informational purposes only and should not be received as medical advice.

SUBMIT A QUESTION

If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!

  • Whether you use fresh or dried, herbs are an excellent way to add tons of flavor and variety to your cooking. When cooking with fresh herbs, be sure to add the hardier, woodier herbs such as rosemary, thyme, sage, and oregano at the early stages of the cooking process to allow the flavors to infuse into the dish over time. You can also chop these tougher herbs to release some of the oils as well. More tender herbs such as mint, cilantro, parsley, tarragon, and basil should be added at the end of the cooking process or used raw just before serving, to provide fresh pops of flavor and color. If using dried herbs, follow the same logic but adjust the portion down using a 3:1 ratio of fresh to dried; or for every one tablespoon of fresh herbs, use one teaspoon of dried.   

    If you are not familiar with using a variety of herbs and spices in your cooking, I’d encourage you to start small. Maybe challenge yourself to use a bundle of fresh herbs each week by incorporating them in new or different ways in the foods you’re already eating.   

    • Top your eggs with some ribbons of fresh basil.  

    • Add dill to your fish, chicken, potato dishes, or in a creamy yogurt herb dip.  

    • Throw some fresh cilantro, mint, and Italian parsley into your green salad, quinoa salad, or lentil salads.  

    • Add rosemary to marinades and sauces or infuse in olive oil or butter.  

    • Pair sage with chicken, pork, or winter squash dishes.  

    • Use a bundle of fresh thyme, oregano, and bay leaves to flavor soups and sauces. 

    For dried herbs and spices, buy smaller portions from the bulk bins so you can try them; this is a great money saver. Experiment by adding small amounts of dried herbs and spices to your cooking to prevent overwhelming the flavor of the dish. Familiarize yourself with common herb pairings to help you combine herbs and spices with complimentary flavors, foods, and cuisines.  

    Reference your basic cookbooks or check out some of these online resources for more guidance:  

  • Yes, the food and beverages we choose can certainly impact our sleep quality.  

    Give these tips a try:  

    • Aim to eat balanced meals and snacks throughout your day.

    • This includes a variety of complex carbohydrates, lean proteins, and healthy fats. 

    • Incorporate foods that contain tryptophan, a protein that promotes the production of sleep hormone serotonin.  

    • Turkey, chicken, fish, eggs, cheese, edamame, peanuts, pumpkin seeds, tofu and quinoa. 

    • Melatonin-containing foods can help your body settle into its’ natural sleep cycles.  

    • Tart cherries, eggs, milk, almonds, and pistachios. 

    • Magnesium-rich and potassium-rich foods can work to promote muscle relaxation. 

    • Whole grains, nuts, and seeds. 

    • Bananas, avocados, citrus fruits, and potatoes.  

    • Some beverages may help your body to wind down at night. 

    • Chamomile and mint teas, or even warm milk before bed.  

    Large amounts of food too close to bedtime can disrupt both digestion and sleep. Avoid consuming large meals at least 3-4 hours before bed and lighter meals 2-3 hours before bedtime. Foods to limit before bed include greasy, spicy, acidic, and sugary foods. These foods tend to be in saturated fats and simple carbohydrates. As a result, they can impact serotonin production and be difficult to digest, especially for those suffering from gastric reflux. Beverages to avoid include caffeine at least 2-3 hours before bedtime and alcohol, as these can both disrupt sleep patterns. 

    Diet, in addition to a consistent bedtime routine and healthy sleep habits, can help to cue your mind and body that it is time for rest. Other healthy habits that may lead to better sleep include trying to go to bed around the same time each night, avoiding rigorous exercise within 2-3 hours before bedtime and halting screen time at least 1 hour before bed. Engaging in calming activities, such as reading a book, deep breathing, or knitting are beneficial alternatives to watching TV or scrolling on your phone.  

  • An updated 2026 US Dietary Guidelines for Americans (DGA) was released in early 2026. Though much of the recommendations remain consistent with previous versions, there are some notable changes, especially to the more public-facing food guide pyramid.  

    The 2026 DGA statement of “eat real food” and “prioritize diets built on whole, nutrient-dense foods—protein, dairy, vegetables, fruits, healthy fats, and whole grains. Paired with a dramatic reduction in highly processed foods laden with refined carbohydrates, added sugars, excess sodium, unhealthy fats, and chemical additives” is very similar to previous versions of the guidelines. Both the previous and updated guidelines recommend choosing nutrient-dense foods, reducing heavily processed food items, and limiting foods high in added sugars and excess sodium. The written recommendations have stayed consistent with the USDA goal to limit saturated fats to 10% or less of daily caloric intake. 

    However, because the 2026 DGA is 10 pages, with an appendix of 418 pages, it is highly unlikely for the average consumer to read or fully understand the written recommendations. Because of this, visual recommendations are a strong part of the support system for gaining a clearer understanding of healthy eating guidelines.  

    For reference, dietitians have used the MyPlate (aka Healthy Plate) visual for the past 15 years rather than the food guide pyramid. This shift allowed for a more intuitive and user-friendly visual representation of the recommendations. The new 2026 guidelines have notably moved away from the MyPlate visual by returning to an inverted food pyramid. 

    The MyPlate diagram recommends Americans build a plate that is:  

    • ½ of the plate as vegetables and fruit. 

    • ¼ of the plate as grains, emphasis on mostly whole grains and other complex carb foods. 

    • ¼ of the plate as protein, from varied sources including both plant and animal options. 

    • Choosing reduced fat dairy products. 

    The 2026 inverted pyramid: 

    • Top (largest section of the pyramid, promoting to eat these foods more often): meats, full fat dairy, and other high saturated fat foods such as steak, butter, full fat dairy, and beef tallow. 

    • Bottom (smallest section of the pyramid, promoting to eat these foods less often): whole grains, plant-based foods like beans and lentils, and healthy fats such as olive oil, nuts, seeds, and fish. 

    As a registered dietitian that specializes in cardiac nutrition, I find that this new visual is inconsistent with both the written DGA recommendations and scientific findings around saturated fats. Ultimately, it is cause for concern as a means of communicating the updated recommendations to the public. As a nutrition professional, I continue to follow evidence-based guidelines and recommend using the MyPlate method to develop healthy eating patterns. These guidelines include: 

    • Eat a more fiber-rich diet including fruits, vegetables, whole grains, and legumes. 

    • Consume mostly heart-healthy unsaturated fats coming from olive oil, nuts, seeds, avocados, and fish. 

    • Limit saturated fats coming from fatty cuts of meat, full-fat dairy (including butter, lard, and tallow), and tropical oils.

    • Focus on real, whole foods, while limiting highly processed foods that contain high amounts of added sugar and added sodium.  

    Additional Resources:  

  • Previous Ask the RD posts:  

    • Can you recommend dietary adjustments to help reduce hot flashes? (December 2024)

    • How can I maintain a healthy post-menopausal weight? (May 2024)

  • Previous Ask the RD posts:  

    • What are the best foods to minimize inflammation in the body and help with conditions like arthritis? (May 2024) 

Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.

 
Shoshanna Pro-Richards
Next

Ask the RD | January 2026