A Dietitian Conversation About the New Dietary Guidelines

Transcript:

Teresa: Hello, and welcome to Dishing Up Nutrition, brought to you by Nutritional Weight & Wellness. Chances are if you listen to our show, you are interested in the topic of nutrition, and by now you've probably read the new dietary guidelines published by the USDA this past January.

Whether you've read through the whole guide thoroughly or just skimmed the headlines, we're going to walk through what's changed, what's stayed the same, and what it all means. You may be wondering how to use this information to improve your diet and your health, or if you need to make any changes at all.

Before we dive in, let's first take a minute to introduce ourselves. I'm Teresa Wagner, a registered and licensed dietitian with Nutritional Weight & Wellness, and with me is Brandy Buro, who is also a dietitian. In fact, Brandy and I work together at the St. Paul office on Mondays. However, we don't often have a chance to chat, so I'm looking forward to discussing the new dietary guidelines with you today, Brandy.

Brandy: Yeah, it's good to be here with you, Teresa. Yeah, we don't get to chat a ton because we're both so busy seeing clients. We're just kind of ships passing in the night sometimes.

Teresa: That’s true. Yeah. I'll see you as I walk by your office generally.

Brandy: Yeah. But you know, this is a great topic to team up with you on. Because I think we're both pretty passionate about this topic and it's a hot topic lately. So I'm excited to kind of dive in and hear what your thoughts are. Clients are even asking a lot of questions about this topic. You know, it's in the news quite a bit lately, and they're curious, you know, as a dietitian, what's your opinion?

As a company, you know, what's Nutritional Weight & Wellness's stance on these guidelines? And is it going to change anything the work that we're doing with our clients? So, hopefully we can just clear up some of those questions today.

What are the dietary guidelines for Americans from the federal government?

Teresa: Let's start with the basics of what this is. The dietary guidelines for Americans is the federal government's advice on diet and nutrition, and it's updated every five years. It's designed to help us make informed choices based on the latest health research.

You may remember the food guide pyramid from the nineties. That was the reference up until 2011. Then it switched over to MyPlate, which is what it has been used as a guide up until now. Those guidelines from MyPlate focused on limiting sugar, saturated fat, and sodium, while using a plate as a visual rather than a pyramid for what a balanced meal should look like. You may have seen that now, the newest guidelines revert back to the more triangular visual.

Brandy: Mm-hmm. Yeah. So it's gone through a few iterations at this point, the pyramid. So I do want to look at what those visual changes are. Like you mentioned for the last 15 years, since 2011, they were using a plate graphic. So it was, it was there to kind of represent, this is what your plate should look like at every meal.

Half your plate could be fruits and vegetables. A quarter of it could be protein, a quarter of it, grains with a side of dairy, and personally, I really like this method because it did visualize how to put together a balanced meal. Every time you sat down to eat, you kind of knew what the pieces were going to be. Relatable, right?

Teresa: Right. And I feel like it was a great teaching tool. We could use that with clients very easily, like the sort of plate method.

Brandy: Exactly. Yeah. Really easy to give instructions. Families could relate to it to build a meal. But now we've got, you know, with the 2025, 2030 guidelines, the USDA has introduced a new iteration of the pyramid, so we're going back a little bit, back to an old pyramid. Not the same though. You're thinking of a traditional pyramid with a point at the top. What they've done this time is they've literally turned that pyramid upside down in more ways than one.

Teresa: Yes, they inverted that pyramid.

Brandy: Yes.

Teresa: And that pyramid puts the nutrient dense foods like proteins, healthy fats, dairy, vegetables, and fruits at the top, meaning those should be the most prominent in our diet. Whole grains and other carbohydrates are depicted lower down, and there's a strong emphasis on minimizing or eliminating highly processed foods and added sugars.

In fact, this is the first time, and I'm thrilled with this change, and that the dietary guidelines have called out highly processed, packaged, prepared, and ready to eat foods specifically.

Brandy: Yes.

Teresa: Instead of just saying, avoid high sodium and added sugar. The big headline of the new pyramid visual is eat real food.

Brandy: Yes, that sounds familiar.

Teresa: It does sound familiar, and if you're a regular listener to Dishing Up Nutrition or a follower of Nutritional Weight & Wellness, you know that this has been our message from day one. There's no gimmicks or fads when it comes to eating for real health. It always comes down to eating real food.

Brandy: That's right. Eating real food, can't go wrong.

Teresa: That's right.

Brandy: No question. And when we take a look at this pyramid, it does. It visually signals a shift in priorities. So we are encouraging more nutrient rich foods, fewer refined and processed items, and I think a lot of people are going to appreciate that focus on real food as the main takeaway.

It's one way to simplify it. For people that are used to the, like that MyPlate method, the simplicity of how to build a balanced meal. I think the pyramid could confuse some people that might be a little unfamiliar at first. And I think that's why understanding the why behind what these guidelines are saying is so important.

What are these guidelines recommending? (overviewing protein first)

So we're going to break it down a little bit. What are these guidelines actually recommending? So like you mentioned, Teresa, the overarching message of this whole addition is to prioritize whole nutrient dense foods and avoid ultra processed meals that are full of additives and refined sugars. So that phrase, eat real food, is repeated throughout these guidelines and kind of sets the tone for everything else.

Teresa: One of the biggest changes is the emphasis on high quality protein. If you look at the new visual, animal protein and dairy foods catch your eye at the very top. The new guidelines recommend a higher target for protein intake compared to previous dietary guidelines with the idea that protein supports muscle health, satiety and metabolism, and it even mentions that our protein needs increase as we get older in age.

This is different from previous guidelines that often encourage more plant-based sources. It doesn't eliminate the plant proteins, but it places more emphasis on protein overall and includes red meat, which previous guidelines advise to limit. Again, this is very aligned with what we have always said here on Dishing Up Nutrition and taught in our classes and in counseling.

High quality animal protein, meaning grass fed, pasture raised, wild caught, not heavily processed meats. But quality proteins should be a foundation of each and every meal and our snacks.

Brandy: Right.

Teresa: The new guidelines suggest that adults eat 1.2 to 1.6 grams of protein per kilogram of body weight compared to the previous guidelines of just 0.8 grams per kilogram. So double.

Brandy: Double. And that 0.8 grams per kilogram, that was basically just enough to prevent deficiency.

Brandy: Right.

Teresa: It wasn't an optimal goal.

Brandy: Right.

Teresa: So I love that this increase of 50 to a hundred percent compared to the previous recommendations; I love that it's there.

Brandy: Yeah, I love that change. Huge step in the right direction.

Teresa: Yes. Yes, it is. This change is another reason why I'm personally excited about these new dietary guidelines. Eating enough protein, not just to survive, but to thrive as we age is critical. Those recommendations, specifically, the 1.6 grams per kilogram is the exact calculation I use clinically. It's the amount research has shown needed to preserve and potentially increase muscle mass if paired with weight training.

Brandy: Yes. Which is our goal. We want, we want to preserve our muscle.

Teresa: Yeah. It's preserving our independence as we age, right?

Brandy: So what would that mean in terms of like pounds of body weight? Because I know most of us aren't dealing with kilograms on a day-to-day basis, right?

Teresa: That's right. Yeah. Kilograms is not the measurement that we use here, so how we do this is you take your weight in pounds, and divide it by 2.2 to figure out what your weight is in kilograms.

Brandy: Right.

Teresa: Then you take that number and multiply it by 1.6 to figure out how much protein you need. So for example, a 145-pound woman divided it by 2.2.  She's 66 kilograms. Multiply that by 1.6. 105 grams of protein per day would be the optimal amount of protein for her to eat. For a man. Let's say he's 210 pounds divided by 2.2, it makes him 95 kilograms and that's 153 grams of protein per day.

Brandy: Great.

Teresa: A caveat to that is that if a person is overweight or obese, of course that number is a little bit more difficult to achieve if we just divide total weight by 2.2. So then we need to maybe take that number and use more like your ideal body weight based off of your height.

Brandy: Yep.

Teresa: So we can build a plan that's a little bit more balanced, that's not just going to be a hundred percent protein.

Brandy: So a little bit more math in there to calculate your ideal body weight, but that's just kind of like a standard weight for your height.

Teresa: Right.

Brandy: One simple equation that I like to use in counseling is take ideal body weight and just think one gram of protein per pound of ideal body weight.

Teresa: Yeah.

Brandy: And that gets us pretty close. And the math is a little simpler.

Teresa: Yeah. I think 100% more simple. Little bit higher protein target for most people, but much easier math. And that's the one I would say that I hear most often when I'm at the gym and I'm talking with people who are weight training is they're using that, that one gram of protein per pound body weight.

Brandy: Yeah. Something to shoot for. And you'll maybe you'll land somewhere closer to the, these new guidelines than you are currently.

Teresa: Yes. And you know, one thing I talk about with my clients too, and when that's a little shocking for them, that amount of protein, I say eating protein is a skill. It's something that we develop as we go. So if this seems like a really big jump for you, just start where you are.

Brandy: Yeah.

Teresa: And we just work to incorporate it in more ways that are palatable for you.

What the new guidelines say about dairy & NWW's stance

Brandy: Yeah, I love that. Protein is a skill. Eating protein is a skill. I’ll have to remember that. I think another big shift that is catching some attention is the topic of dairy. So the new recommendations are shifting to full fat dairy products, whole milk, full fat yogurt, full fat cottage cheese.

Teresa: The delicious version. Right?

Brandy: Exactly. So yeah, these foods, you know, we've kind of talked about them here as good protein options, but these new guidelines are considering them healthy fats as long as they do not include added sugar. And this is pretty much a 180 from prior guidelines where the recommendation was low fat or non-fat options.

And I like the change honestly because we've been promoting full fat dairy products with all their natural fats as opposed to fat-free versions because we know fat-free versions of dairy usually have some additives in them to make them taste good, but are actually counterproductive to our health. Another bonus with full fat dairy is they also come along with some other bonus nutrients.

Teresa: Yeah.

Brandy: Yeah. So full fat dairy is going to have a higher omega-3 content, fat soluble vitamins like vitamin E, vitamin A. I do recommend choosing like grass fed options when it's in the budget.

Teresa: Yeah, absolutely. Just better quality overall.

Brandy: Yeah. One other little note I want to call out though is, you know, full fat dairy is great if you tolerate dairy.

Teresa: This is true.

Brandy: It's not a requirement to incorporate dairy if it's not something you play well with. So you can still have a well balanced, healthy diet without dairy. So if it doesn't work for you, don't sweat it.

Teresa: I agree with that completely. There are so many people that cannot tolerate dairy that are trying to incorporate it when it doesn't work for you is not going to provide any sort of nutritional benefit.

Brandy: Right.

Teresa: If it works for you, great. If it doesn't, that's okay. We can get those nutrients in other places.

Brandy: Absolutely.

Addressing saturated fats relating to the new guidelines & NWW’s recommendations/guidelines

Teresa: So, moving on to another area of the guidelines, that is similar to where it left off was keeping the recommendation of saturated fat to a certain limit at 10% of total calories. Now this is a head scratcher for most of us.

Brandy: Mm-hmm.

Teresa: Right. Because you can see some contradictions here when we are promoting foods that are naturally higher in saturated fat while saying to limit them at the same time. For example, if you were to prioritize red meat and full fat dairy, like this new visual suggests, saturated fat would naturally end up being more than 10% of our total caloric intake.

Brandy: Easily.

Teresa: Our take at Nutritional Weight and Wellness, saturated fat from whole foods like animal proteins and dairy, isn't as much of a concern compared to saturated fat from heavily processed foods like fast food and fried foods, baked goods, and other sweets. The trouble for heart health lies when you consume higher amounts of saturated fats, along with high carb, high sugar diets.

Brandy: Yes.

Teresa: For example, a meal consisting of grass-fed steak with a side of broccoli topped with butter is going to have a different effect on your heart than a meal of buttermilk pancakes topped with butter and syrup and a side of heavily processed sausage. Even though in those two meal examples, the saturated fat content is similar, it's the carbon sugar content that's most concerning when paired with saturated fat.

So you don't have to worry so much about limiting total saturated fat to 10% as long as you're getting it from quality sources, grass fed meats, organic dairy products, and even beef tallow like is mentioned in those guidelines. Saturated fats from these sources in moderate amounts eaten as a part of a real food balanced diet don't tend to put your heart health at risk, unlike saturated fats from an ultra processed foods diet. That being said, we recommend consuming a variety of fats, not relying heavily on one type.

Brandy: Right. So we wouldn't say make all your fats saturated and expect a great outcome.

Teresa: No.

Eat a variety of healthy fats to reap many health benefits

Brandy: So we really do best when we are incorporating a variety of all the different types of fats consistently. So maybe we should take a moment just to talk about what those other fats are. Because there have been some changes here from previous guidelines when it comes to fats.

So in the new guidelines, they state healthy fats are plentiful in many whole foods, such as meats, poultry, eggs, omega-3 rich seafoods, nuts, seeds, full fat, dairy, olives, and avocados. When cooking with or adding fats to meals, prioritize oils with essential fatty acids, such as olive oil.

Other options can include butter or beef tallow. So this is a little different from previous guidelines, which specify healthy fats simply as vegetable oils and oils in food such as seafood and nuts. And we always like to see fats that come from real food sources, naturally fatty foods versus fats that are basically created in a factory, fats that are extracted from foods that you wouldn't necessarily expect to have any fat in them.

So I think seed oils: cottonseed, soybean, corn oil, canola oil, so those foods aren't naturally fatty foods. In fact, I, I can't remember the last time I cooked with cottonseed.

Teresa: You know, I can't remember either.

Brandy: You know, so thinking about how they extract fat from those, those items, you know, it's a, it's a big process.

Teresa: Yeah, there's so much that goes into the, the giant factory, as in it comes out as this golden oil.

Brandy: Right. Yeah. I mean, it's like over a hundred steps to come up with this oil that they extract from these things. Whereas you take an olive, you can grind it up and oil comes out. Pretty simple process. It's easy to see how you get oil from an avocado or how we make butter.

All these things are naturally oily. And like Teresa mentioned, eating a variety of fats from whole food sources is really the best. That way you are getting a variety of benefits. I think about all the other nutrients that come along with real food fats.

Teresa: Yeah.

Brandy: Even eating avocado, it's not just fat. You're also getting fiber or vitamin E.

Teresa: Yeah.

Brandy: Or Brazil nuts. Great source of selenium.

Teresa: Good for the thyroid.

Brandy: Yeah. So it's wider array of nutrients along with the healthy fats.

Teresa: Right. And I also think about some of the other benefits that those fats have. I mean, they're great lubrication for our joints.

Brandy: Yes,

Teresa: They're good for our brain health. They give us soft skin, right?

Brandy: Yeah, who doesn’t love that?

Teresa: Right? We don't want to have dried out skin. We need those fats to have that moisture in there. Well, this is a great time to take a break and then when we come back, I think we can get into the carbohydrate section of the new dietary guidelines.

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Welcome back to Dishing Up Nutrition. Today, Brandy and I are talking about the new dietary guidelines that were just released in January; right; of this year. And we are just sussing out the differences between what's new and what's old.

Brandy: How it compares to what we do here at Nutritional Weight & Wellness.

Teresa: Yes. And we just left off with talking about fats and the benefits of eating real natural fats and how the new dietary guidelines focuses on the fats that we recommend as well.

Overviewing carbohydrate guidelines & NWW’s take

And now we're going to move into carbohydrates. And carbohydrates are often a point of confusion. So let's talk about it. Carbohydrate foods remain an important part of a healthy, balanced diet. On the new inverted pyramid, you'll see vegetables at the top, followed by a variety of fruits, then rice and beans and whole grains at the very bottom. Though, it still suggests two to four servings of whole grains per day, along with two servings of fruit and three servings of vegetables, which are the same as the previous guidelines.

Brandy: So what do they mean exactly by a serving of grains or a serving of vegetables? Do you know?

Teresa: Well, I mean, I, you know, I'm going to let you explain it, but I think for a lot of people it's going to be a little bit shocking at how small the serving size is for grains.

Brandy: Yeah. So, I, I actually did have to look this up because I was curious, what do they mean by a serving of whole grains? So they're defining it as an ounce; one serving of whole grains is an ounce.

Teresa: Which is one of those things that, what does that mean?

Brandy: So that would be about the same as a half a cup of cooked rice or one piece of bread.

Teresa: That's not very much.

Brandy: Yeah.

Teresa: So a sandwich takes care of half of your grains for the day.

Brandy: Correct. Yeah.

Teresa: And I don't know about you, but when I get rice with my stir fry, it's usually more than half a cup.

Brandy: Usually. Yeah. Easy to exceed a half of a cup. So I could see a cup and a half easily.

Teresa: Easily.

Brandy: Yeah. So that's, I think, a good perspective to shine on all of this.

Teresa: Right. As we talked about with proteins and fats, quality is what matters here when it comes to carbohydrates. You don't have to fear carbohydrates. It's okay. It's all about getting them in the right form from whole foods and in the right amounts. The problem is that most of our carbohydrate consumption in our society comes from ultra processed forms: bread, pasta, chips, crackers, pastry, and on and on.

They're just foods that are mostly void of nutrients and too high in refined carbohydrates that shoot up our blood sugar. Another improvement: this is the first guideline to not include refined grains at all. The guidelines in 2020 recommended half of your grains to be whole. So for the recommendation of six servings of grains per day, three servings of the refined grains were considered to be okay. To me when included in the dietary guidelines, this gives the impression that refined grains are healthy.

Brandy: Mm-hmm.

Teresa: Which they're not.

Brandy: Right.

Teresa: Non-starchy vegetables are shown at the top of the new inverted pyramid; our top priority when it comes to carbohydrates, followed by smaller amounts of fruits, starchy vegetables, legumes, and whole grains.

Brandy: So another, I think really positive shift to just kind of get those processed grains out of there, like focusing on the whole and processed vegetables first and then smaller amounts of grains.

Teresa: Right. And I, you know, and just to say in, in the real world, we are going to have refined grains, right?

Brandy: Mm-hmm.

Teresa: The purpose of the dietary guidelines is to show us is what we should be eating. Right? It's not, you know, the exceptions are the exceptions, and we are going to have those because food is fun and we should enjoy it.

Brandy: Right.

Teresa: But our guidelines should tell us what's optimal for health.

Brandy: Exactly. Good point. And, you know, the focus on whole grains I think is a big improvement too. Because compared to refined carbohydrates, whole grains have a lot more fiber. You know, that's one of the key differences. Whole food carbohydrates naturally contain fiber, and they also come along with vitamins and minerals that refined grains do not have, unless of course it's fortified or supplemented back into a product.

Fiber is just something that is, I think, really hard to get enough of unless you are eating whole grains or lots of vegetables. And it's something that like protein, we're undereating in, you know, the United States population. So the recommendation is to try to get at least 25 grams of fiber a day.

Teresa: It, which is hard. I mean, I've put together some plans where we specifically just point out fiber. We're really working on getting fiber in the diet.

Brandy: Yeah.

Teresa: And we have to be very purposeful.

Brandy: Almost strategic.

Teresa: Yeah. It's avocados and berries and certain like jicama and beans and just trying to figure it out; it is not easy to hit that target. It really requires some intentional behavior from many people.

Brandy: Yeah. Yeah. It can be a challenge. And when you look at the average fiber intake of the American in the United States, we're only getting about half that, maybe 10 to 12 grams of fiber a day.

Teresa: Doesn't surprise me at all.

Brandy: Right. And just going back to what you said, you do have to be very intentional. So the new guidelines suggest three servings of vegetables a day with about three cups of vegetables a day. Honestly, that would be the bare minimum in my eyes, especially if we're trying to clear 25 grams of fiber in a day.

Teresa: It's really hard to do.

Brandy: Three cups, it would be hard to do with three cups unless it's if it's all jicama maybe. So, you know, at Nutritional Weight & Wellness, our recommendation is aiming for at least five, if not nine cups of vegetables a day. That would be an easier way to get your fiber needs and get a lot of other nutrients along with those vegetables too.

But one way to think of that would be incorporating like a cup and a half to two cups of vegetables three times a day, and maybe another half cup or a cup with a snack. You know, that would get you to that five, five or more cups a day. When you think of it that way, it's not, not so bad.

Teresa: It's not so bad. And really a cup is about the size of a, a closed fist.

Brandy: Yeah.

Teresa: It's not so bad.

Brandy: It's not so scary.

Teresa: Yeah. On that same fiber note, they added a highlight about gut health and the microbiome, which is new. It states that highly processed foods can disrupt the gut balance while vegetables, fruits, fermented foods, and other high fiber carbohydrates support a diverse microbiome, which is beneficial for health. So adding fiber isn't just helpful for lowering cholesterol or keeping your bowel function regular.

Brandy: Mm-hmm.

Teresa: It supports feeding our good gut bacteria for overall health. Here on Dishing Up Nutrition, we're always talking about the importance of gut health. So this is an update that we love.

Brandy: And I do love it. Yeah. It's nice to see gut health in the context of the food that we're eating.

Teresa: Yes. And fermented foods. This is great.

Guidelines on added sugar & NWW’s stance

Brandy: Yeah. Love it. Another change in the new guidelines is that they do take a stronger stance on added sugar, which I'm here to celebrate that.

Teresa: I know there's so much to celebrate. This is a lot of good things.

Brandy: And they're, they're, they're a little, they're much more aggressive with their recommendations around sugar than previous guidelines. They state that there's no amount of added sugar that's recommended, and at most, no more than 10 grams of added sugar in one meal.

I think this is, you know, this is reflecting what we know about sugar from ultra processed foods and sugar that you add to foods and its connection to obesity and diabetes and other chronic health conditions. You know, they're so common in our, our country now, and I think we can link that back to all the sugar that's in our, our normal diet.

You know, currently one in eight adults in the United States has type two diabetes, and about a third of adults have prediabetes. And these conditions are directly linked to a diet high in sugar and processed carbohydrates.

Teresa: So to just give a little perspective on the no more than 10 grams of added sugar in one meal.

Brandy: Mm-hmm.

Teresa: Brandy and I were just talking about barbecue sauce. And how in two tablespoons of barbecue sauce, there are 15 grams of added sugar.

Brandy: Yeah. Isn't that wild?

Teresa: It is wild. It is wild. I mean, when you look at condiments, I mean ketchup, there's sugar in teriyaki sauce and all, you know, all the things. So there's sugars there before even thinking about dessert.

Brandy: Right. Exactly. That's such a good point.

Teresa: Unfortunately, we are seeing prediabetes rise in adolescence too, because of the diets high in added sugar. So the guidelines have been adjusted to recommending no added sugars through age 10. I'm just here to tell you, I failed with all three kids, so I don't think any of us need to feel guilty.

Brandy: Yeah, it’s a challenge.

Teresa: But it is something to think about as far as, you know, it is not appropriate to give our kids sugar. Maybe those smash cakes for their first birthday, maybe that's not appropriate. Maybe, maybe let's hold off until they're 10.

Brandy: Yeah. But it does give you the perspective if, if no sugar before 10 is recommended, I mean, think about how much somebody might drastically limit the amount of sugar that they are giving kids.

Teresa: Right. So maybe they have exposure, but it is far less than it would've been otherwise.

Brandy: Yes.

Teresa: That's a great point. And much of these added sugars, especially when it comes to young people, come from beverages like sodas, sports drinks, juices, and energy drinks. Interestingly, the guide even recommends limiting low calorie and non-nutritive sweeteners like aspartame and sucralose, along with artificial dyes, artificial flavors and preservatives. So diet sodas or bottled drinks using Splenda, for example, are not off the hook as a healthier option to regular sweetened drinks.

Brandy: That's great.

Teresa: This is great news.

Recap

Brandy: Well, as we start to wrap up our show today, let's just recap the overall messages that we're seeing in these new guidelines. Remember the headline that's repeated throughout the guide. Eat Real Food. It is the same exact message that we've been sharing with you here on Dishing Up Nutrition for over 20 years.

So it's not as important, you know, how much you eat, it's more what are you eating, what's the quality of what you're eating. Portions do matter to a certain extent, but the foundation, getting most of your food from real whole foods and limiting ultra processed foods as much as possible, that's going to set you up for success.

Teresa: On a personal note, overall, I am excited that these new guidelines align much closer to what I personally believe a healthy diet should consist of, and it validates our founder's mission of over 30 years. Eat real food for real health. Quality proteins, real food carbohydrates, mostly from vegetables and natural healthy fats should be the foundation every time we eat.

A first step could simply be cutting back on ultra processed foods and cooking more real foods at home. This may make the biggest improvement to your diet. That's the overarching message we're always trying to convey, which aligns with these new guidelines.

Brandy: Very exciting, and we understand that taking all this information in, trying to put it all in practice in your life now could be challenging. You know, where do you start? And if you need some help in making real food your go-to, your lifestyle and figuring out how to make it work for you in your life, we can help you with that.

One-on-one counseling sessions are great for getting that individualized attention, putting together a meal plan, figuring out what your challenges are, and we'll help troubleshoot that; doesn't need to be complicated. We are going to meet you where you are. We're going to help you make improvements wherever you think makes sense, doesn't really matter where you start, it just matters that you start.

Schedule Nutrition Counseling

Teresa: That's right. Give our office a call at (651) 699-3438 or visit weightandwellness.com to learn more and find a registered dietitian or a licensed nutritionist like me or Brandy or any of the other wonderful counselors who can tailor a plan to meet your needs. Our goal at Nutritional Weight & Wellness is to spread the message of real food and how life-changing that can be. It's a simple, yet powerful message. Thank you for listening and have a great day.