It’s our July 18th launch! Welcome to The People’s Nutritionist website and I hope that all of you will find exactly what you need and more to take control of your health.
Why the name? I actually was using “The People’s Nutritionist” well before I became a Registered Dietitian. Since I am not working in a hospital type environment and since I can legally call myself a nutritionist, I kept the name. It also flows better than “The People’s Dietitian” in my opinion.
You may be here because you heard about the free diet plans. Well they are ready for you to experiment with and I am eagerly looking forward to your feedback! There are plenty of other free resources for you to use so browse away! The link and instructions for the diet plans are below.
I made this site, with the help of Web Designer Heather Haney, to give you access to all of the essential tools and knowledge to be your own nutrition advocate. You will find no gimmicks or supplement peddling here. Any advertisements I allow are in promotion of friends who run small business and I take no money from these individuals.
With all of that said, I do sincerely hope that you help me on my journey to getting a Master’s Degree in Nutrition so that I can become a professor by donating to my Go Fund Me account. No donation is too small, but if you don’t have the money to spare because it’s needed to feed your family healthy food, I’ll understand. Donations will also help me resist the temptation of “selling out” to paid advertising.
How to Use the Diet Plans
First determine your calorie and protein needs using the RMR calculator (Resting Metabolic Rate) and the protein calculator which can be found by clicking a stand-alone button on the Diet Plans page.
For weight maintenance, choose a calorie level for your diet plan that is closest to the same value that the Mifflin St. Jeor equation calculated for RMR (don’t forget to add an Activity Factor for exercise).
For weight gain, choose a diet plan that exceeds your RMR by 500 to 1,000 calories.
*Plans that exceed 2,500 calories are not yet available.
For weight loss, choose a diet plan that that is 250 calories less than your RMR ( ~ 0.5 lb/week loss) or a diet plan that is 500 calories less than your RMR ( ~ 1 lb/week loss).
*It is not recommended to go lower than 500 calories less than the RMR. This may put you in a semi-starvation state that can actually slow your metabolism over time.
Generally all of the diet plans found on The People’s Nutritionist LLC will adequately meet the protein needs for a healthy adult. Tweaking the amount of protein that is right for you will depend on the diet plan, foods, and flavor enhancers chosen. Watch the below tutorials on how to use the plans effectively.
CAUTION! Be mindful of the limitations of your plan. Some plans will be nutritionally incomplete unless you choose the right foods or take a supplement. Potential problems include the following:
- Inadequate calcium intake for the Mediterranean Diet due to lack of dairy
- Inadequate thiamin intake (vitamin B1) for the Grains Free Diet due to lack of grains
- Inadequate iron and vitamin B12 with the vegan version of the Vegetarian Diet
- Increase kale, bone-in fish, choose calcium fortified bread, add blackstrap molasses*
- Increase lean pork, macadamia nuts, and pistachios
- For iron, increase steamed leafy greens, beans/lentils, nuts/seeds, add blackstrap molasses*, all in combination with vitamin C foods
- For B12 (and iron); eat fortified foods/beverages (cereal, almond milk) or take a supplement for each
*Blackstrap molasses is one of the Flavor Enhancers. Depending on the “cut” of blackstrap molasses, some is a great source of calcium and magnesium where others are great for iron.
Run a Nutrient Intake report with USDA’s Supertracker to monitor for vitamin/mineral deficiencies.