Dietitian Without Borders Articles

Carb Counting & Meal Planning

How to Calculate Net Carbs: A Dietitian’s Practical Guide to Meal Planning

A dietitian’s practical, no-hype guide to calculating net carbs from a food label — and why total ca...

Gluten-Free Living

How to Read a Food Label for Hidden Gluten: A Dietitian’s Checklist

A dietitian’s practical checklist for spotting hidden wheat, barley, and rye on US food labels, and...

Smart Snacks for Cravings

What Deficiency Causes Sugar Cravings? A Dietitian’s Guide to Smarter Snacking

A dietitian breaks down the real triggers behind sugar cravings — and the smart snack swaps that add...

Recovery & Protein

Protein for Muscle Recovery: How Much Do You Actually Need?

How much protein you really need for muscle recovery, per-meal dosing, and why the "anabolic window"...

Quick Weeknight Dinners

The Dietitian’s Sheet-Pan Formula for Fast, Balanced Weeknight Dinners

A dietitian’s plate-method formula for building any sheet-pan dinner, plus the food-safety temperatu...

Plant-Based & Vegan Eating

Vitamin B12 on a Plant-Based Diet: Why Supplementation Isn’t Optional

Why vitamin B12 needs a different plan than iron or zinc on a plant-based diet, and what a reliable...

Reading Your Glucose Data

Dawn Phenomenon vs. Somogyi Effect: How to Read Your Overnight Glucose Trend

A dietitian’s guide to reading your CGM’s overnight curve: how to tell dawn phenomenon from Somogyi...

Endurance Fuelling (Running, Cycling, Tri)

Energy Gels vs. Real Food for Endurance Fueling: A Dietitian’s Comparison

A dietitian compares gels and whole foods for race-day and long-session fuelling, weighing absorptio...

Gut Health & Digestion

How Much Fiber Do You Actually Need? A Dietitian’s Guide to Hitting Your Target Without the Bloat

A registered dietitian’s guide to daily fiber targets by age and sex — and how to add fiber graduall...

Recovery & Protein

Casein vs. Whey Protein Before Bed: What Actually Helps Overnight Recovery

A dietitian’s guide to whether casein or whey protein before bed actually supports overnight muscle...

Training Meal Plans

Building a 7-Day Training Meal Plan: How to Periodize Carbs Across Hard, Easy, and Rest Days

A dietitian’s framework for structuring a week of training nutrition around hard, easy, and rest day...

Endurance Fuelling (Running, Cycling, Tri)

Carb Loading Before a Marathon: A Dietitian’s Guide to Getting It Right

How much carbohydrate to eat before a marathon, when to start, and what to eat during the race, expl...