Ask A Dietitian: Alaine Mills, RD, Answers Your Healthy Diet Questions

During National Nutrition Month, we asked what some of your burning questions were concerning nutrition. Alaine Mills, one of our registered dietitians at MUSC Health, answered a few frequently asked diet questions and offered tips on what you should be doing to stay healthy.

Q: What Do You Eat In a Day?

It depends! I try to eat three meals per day with proteins, carbs and healthy fats. I try to get three to five servings of fruits and vegetables daily, but sometimes I like to go to Chick-fil-A!

Q: What is the Best Diet for Long-Term Results?

A: I don’t think that there is any “one best diet.” I think it depends on so many individual preferences such as likes/dislikes, cultural food preferences, lifestyle and physical activity level. I think it completely depends on the person.

Q: How Do You Feel About the Intermittent Fasting Trend? 

A: Intermittent fasting is super popular, and I have people ask me this every single day. The short answer is that I am not a big fan of intermittent fasting. I have found that the fasting method often leads to fatigue because of low energy levels and tends to lead to overeating in times of non-fasting.

Q: What Do You Think of the Mediterranean Diet?

A: I love the Mediterranean Diet because it is a non-restrictive diet, it contains plenty of heart-healthy fats, whole grains, legumes, fruits, vegetables and healthy plant-based oils. I am a big fan of the diet, and I think it is a great option for many people.

Q: What Are Good Sources of Protein? 

A: Beans and peas are great sources of protein, and they are high in fiber. They are also good for your heart. Yogurt is another good source of protein, specifically Greek yogurt. Nuts and seeds are also easy sources of protein.

Q: What is the Best Way to Measure How Healthy You Are (BMI, Weight, Inches)?

A: Instead of using BMI or weight to measure health, I typically measure health on a few other factors, such as energy levels, the way your clothes are fitting and daily performance and exercise.

Q: What Are Your Thoughts on Supplements and Vitamins? 

A: Always focus on food first! Many supplements are poorly regulated and expensive, and they are often not needed if you follow a balanced diet. There may be cases where you are deficient in some areas, and you need supplementary nutrition, but address your diet with a dietician first before considering supplements.

Q: How Much Coffee is Too Much Coffee?

A: You want to limit yourself to no more than 400 mg of caffeine per day. Depending on where you get your coffee, it can have up to 300 mg per cup. However, if you are making your coffee at home, where it is not as strong, it could be around 100 mg per cup. As a rule of thumb, you should not exceed two cups of coffee per day, and they should be spread out between three and four hours.

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Do You Need Nutritional Counseling or Sports Nutrition Services? 

Alaine Mills is a registered dietitian and certified specialist in sports dietetics at MUSC Health & Wellness Institute. Her approach to nutrition counseling is focused on intuitive eating and encouraging whole foods that promote good health, energy and performance. She works in collaboration with her clients to create attainable short- and long-term goals that become permanent lifestyle changes. Alaine was featured on our Ask A series on Instagram, which you can watch here. 

Our board-certified coaches and registered dietitians create customized nutrition plans. Learn more here or call (843) 985-0802.