Allison Knott MS RDN CSSD

I just don’t think parents talk enough about the fact that your sleep will be interrupted for many years beyond the newborn phase.

It doesn’t matter how old I am, I will always feel more like an adult when I decide to make dinner at home instead of ordering takeout.

I’ll be complaining about my circadian misalignment from now on anytime my children interrupt my sleep. 🤪

@Rusty4233991 @brady_h I don’t think debating the benefits of dietary fiber is worthwhile given everything we know about how it benefits health.

@allisonknottrd @brady_h you digest 2.5g a day max in a vestigial organ, wow!

Here's the problem with the latest "add protein to everything" craze: Yes - protein is a satiating macronutrient. High-protein foods can help you feel fuller and eat less (if that's your goal). But NOT when that protein is added to a highly processed, naturally- or artificially-sweetened bar or snack. Protein chips, protein cookies, and even most protein bars probably stimulate your appetite more than they reduce it.

@Rusty4233991 @brady_h False. Fiber is a type of carbohydrate which makes it a nutrient.

@allisonknottrd @brady_h fiber is not a nutrient

What to do instead? 1. Stop weighing yourself even if weight loss is a goal. 2. Return to the basics: balance your plate, listen to your hunger cues, prioritize sleep 3. Find other measures of success: strength gains, inches lost, improved energy, better sleep, etc.

3 signs weighing yourself every day is no longer benefiting your health: 1. You choose to avoid and restrict foods you normally eat because of the number on the scale. 2. You ignore your hunger cues in an effort to “be good.” 3. Seeing a number you don’t like ruins your day.

I haven’t heard this much public discussion about the food pyramid since I was in undergrad…in 2004.

There’s a video going around of a single mom sharing her fears about what would happen if SNAP benefits are cut. And the internet is piling on the cruelty at full force. She’s worried her kids might go hungry. She’s doing her best. And she happens to have obesity. People aren’t listening to her story. They’re too busy mocking her body, saying things like she should just “live off her fat stores” or “stop stealing food from her kids.” This is the problem. We don’t just ignore struggling mothers, we humiliate them. Especially if they’re living in larger bodies. As a doctor, I’ve listened to mothers describe the heartbreaking reality of food insecurity, how they go hungry so their kids can eat. How they skip meals. How they eat whatever’s cheap and filling, and save the fresh fruits and vegetables for their children. That isn’t “gluttony.” That’s sacrifice. Because when you’re a mom with obesity, you don’t just carry the weight of keeping everyone fed, clothed, and safe. You carry the judgment of a society that tells you you’re failing, while you’ve been surviving on scraps, stress, and shame. Obesity and food insecurity can coexist. Mothers of all body shapes and sizes deserve support, not ridicule. Having less resources and obesity doesn’t make you less worthy of compassion. We should be asking why she’s in that position to begin with, not tearing her down for surviving in it.

But if you can build in the healthy habits during the busy times then you almost guarantee they’ll be there when things calm down. They become a part of a structure that is stable and strong.

And sometimes I want to tell former me that the advice is incredibly difficult to follow, but I don’t regret it…I value it. There’s a time for ‘I’ll do it tomorrow’ and there’s a time for prioritizing it now. It will be different and imperfect.

I used to tell clients that when life gets stressful or extra busy, it’s the perfect time to make your health-promoting habits fit. Why? If you can do it when life is overwhelming then you can do it any time. Today as a mom of two, I think about this a lot.

Important: eating enough protein Also important: eating enough antioxidants, fiber, micronutrients, unsaturated fats, and carbohydrates Your protein supplement isn’t going to help you with every goal, so don’t forget to make space for the other essential nutrients in your diet.

@tee_anasta52550 High is a relative term. It depends on your body size and other health factors.

@allisonknottrd Yes; high protein is mostly for people who want to build muscle

🗣️ Not everyone needs 100g of protein per day!

Sacrificing on nutrient-dense foods just to drink a protein shake so you can hit your macros for the day is a big red flag that your diet needs some adjustments.

But often they’re presented on social media has having a straightforward answer. There’s a lot of grey area in nutrition and so often the answer is ‘it depends’ which frankly is the worst and most difficult message to communicate in a social media soundbite.

Questions I contemplate a lot as a dietitian: 1. Is trying to lose weight always a response to diet culture? 2. Should we label cravings as something to be fixed? 3. Are all foods meant to be treated equally? There’s not a yes/no answer to any of these.