what we learned straight from the dietitians

We’ve been officially working on Nuri for over 4 months now and have had over two dozen conversations with dietitians around the world.

Although I would consider us to be generally health and wellness oriented people, there’s so much that we’ve learned along the way that has helped us conceptualize what works for us as women who are continually navigating our own chronic health conditions. A lot of this just isn’t rocket science, but hearing it directly from an RD with years of experience in the field made it feel easily applicable to my own meal planning with a busy (and increasingly busy) schedule.

4 things we’ve learned

1. Start with protein and healthy fats.

Peanut butter, eggs, Greek yogurt, and cottage cheese aren't just easy — they slow digestion and blunt the blood sugar spike that comes from eating carbs alone. A spoonful of peanut butter with your apple, a couple of eggs instead of just toast, cottage cheese instead of a bare bagel. Small swaps, same effort.

2. Choose carbs that work with you, not against you.

Low-glycemic, high-fiber options like quinoa and oats release glucose slowly instead of flooding your system all at once. That steadier release means fewer energy crashes and less of the inflammation that comes with repeated blood sugar spikes — which matters a lot when you're already managing a condition that thrives on inflammation.

3. Don't skip the omega-3s.

Salmon (or other fatty fish) does double duty: it's anti-inflammatory and it supports hormone production, which is especially relevant if you're dealing with PCOS or another hormone-linked condition.

4. Managing a chronic condition doesn’t mean giving up foods you love.

It's about building plates that keep your blood sugar — and by extension, your symptoms — steadier throughout the day. Small, sustainable habits, repeated consistently, beat perfect ones you can't keep up.