Episode 79: Recommended Dietary Allowances and More with Dietician Marysa Cardwell

Tuesday, January 30, 2018
On this week's episode, we interview our friend and dietician Marysa Cardwell of All of Nutrition specifically about the vitamins and minerals, the Recommended Dietary Allowances (RDAs), and how to maintain balance in what your body needs with All of Nutrition's philosophy of Burn. Balance. Become. We don't have a Food Fight question this week, but we do love getting email at hungrysquared@gmail.com.

Disclosure: Some of the links within these show notes are affiliate links, which means that if you choose to make a purchase, we will earn a commission, which helps support our show. This commission comes at no additional cost to you, our wonderful listener!

Let's taco 'bout it!

Marysa Cardwell, Registered Dietician Nutritionist

  • We got listener mail from Christina about the different vitamins and minerals, so we needed to bring on Marysa, the professional, to discuss this question. Thanks, Christina for the email! If you want to send us an email, send it to hungrysquared@gmail.com
  • How does the balance look like? The US government advocates Choose My Plate. In All of Nutrition, they encourage something like Burn. Balance. Become., where they talk about a fistful of protein, a fistful of carbohydrates, and half of the plates of vegetables. Key: Your fist is your serving size.
  • What is considered a carbohydrate? Fruits, starchy carbohydrates, etc.
  • What is considered a protein? Doesn't necessarily need to be meat based--there are many vegetarian options!
  • The Recommended Dietary Allowances (RDA) covers 97-98% of those people in a population, but it varies from person to person. Adequate intake (AI) is another guidance level you may see listed.

  • Having smaller plates is a nice psychological trick to having you feel like you've eaten a lot!
  • A dietary supplement (multivitamin) is a good insurance policy and can help you get to 100%. You don't need to get a crazy supplement and get something that has 1000% of your RDAs, because your body will get rid of the excess.
  • Where can you go to see if a supplement is vetted? If it has a stamp of approval from the United States Pharmacopeia (USP, or USP-NF) or the National Sanitation Foundation (NSF), those are good options. Or ask your pharmacist!
  • Intuitive Eating: Eat when you're hungry, and you stop when you're full. How do you train yourself to stop eating now? Practice. Mindful eating. Be present of what you're eating.
  • There's a fine line between satisfied and full. It should be at a 5 on the hunger scale, where you're not hungry or full; you're neutral.
  • Become: The practice of the Burn and Balance. 

  • Wise words to help you not beat yourself up: It's just life. It's not a wagon to fall off of! The next meal is a new meal.
  • Vitamin C: Can get it from Helps form collagen. 
  • Vitamin D: You can get it from sunshine (but you need cholesterol), oily fish, or a D3 supplement. 
  • Calcium: You may need calcium if you're older and/or at risk of osteoporosis.
  • Folic Acid: If you're going to get pregnant or are pregnant.
  • Iodine: Usually in table salt. If you only eat sea salt or kosher salt, those are not iodized.
  • Iron: Fortified cereals, lentils, beans, avocados, meat, etc. You can also cook with cast iron!
  • Magnesium: Traditional farming methods have changed, and they're only supplementing the soil with NPK (sodium, phosphorus, and potassium), so magnesium may be depleted
  • Sodium: Most people usually get enough sodium.

  • Potassium: Muscle contraction and balances with sodium.
  • Marysa's final thoughts: If you're eating a wide variety of foods, you should be meeting your needs. And a multivitamin can help as a nutritional insurance policy!
  • Marysa's pro tip: Try a different food every time you go to the grocery store (or get a co-op farmer's box) and get creative. 
  • Thank you again, Marysa, for being our special guest today! If you'd like to givee her any feedback or if you'd like to contact her to enlist her services, her email is Marysa@allofnutrition.com. Tell her what you thought of the interview!
  • No Food Fight question this week: Send us your questions to hungrysquared@gmail.com! Just like our friends at So This is Love Podcast, we love to get email! :)

Run Time: 54 minutes

Sponsors: We have no sponsors for this episode. If you're interested in working with us, please contact us. We'd love to partner with you.


  1. What category does Marysa place legumes in: protein or carb?

    1. I chatted with Marysa and this was her response:
      "That's a good question. I count legumes as a mixed food, meaning they are 50/50 carbs and protein. Beans are the same. Split peas, lentils, regular milk, regular yogurt are other mixed foods."

      Hope that helps!


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