Ventures
MEMBERSHIP 2023
EDITOR
Meagan O’Connor, MS, RDN, CSSD, LDN
INCOMING EDITOR
Leda Medina, RDN, LDN, CDCES
EDITORIAL BOARD 2022-2023
Lauri Egan, RDN, CPT
Beth Stark, RDN, LDN
Jessica Oswald, MS, RDN, LD/N
Heather Rudalavage, RDN, LDN
Amanda Sauceda, MS, RDN, CLT
Stephanie Dorfman, MS, RDN
The newsletter pertains to the Nutrition Entrepreneurs Dietetic Practice Group of the Academy of Nutrition and Dietetics and reproduction rights are reserved Publication of an advertisement in the Ventures newsletter should not be considered as an endorsement of the product or advertiser by the DPG Viewpoints and statements in this newsletter do not necessarily reflect policies and/or positions of the Academy of Nutrition and Dietetics
© 2022 Nutrition Entrepreneurs
All rights reserved
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Meagan O’Connor, MS, RDN, CSSD, LDN newsletter@nedpg org
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Note From the Editors
MEAGAN O’CONNOR MS, RDN, CSSD, LDN NEWSLETTER EDITOR
To wrap up another incredible year for NE, we present to you: the membership issue You may notice this theme is not like the previous four this year – rather, I decided to make it a “melting pot” theme since you are your own unique person My hope is that whether you are just starting in your career, nearing the next chapter in your life post-career, or pursuing new areas of nutrition and dietetics, you can find something that speaks to you in this issue I also want to thank you for being a member of NE for 20222023 and for following along with all the content from our DPG It has been a pleasure serving as the Ventures newsletter editor I have learned so much from everyone who contributed this year� I encourage you to continue
as a member for 2023-2024, because I have no doubt that Leda Medina, our next newsletter editor, will provide impeccable content in future Ventures issues Happy reading, and have a great spring season!
Meagan
O’Connor, MS, RDN, CSSD, LDN, is a sports dietitian, privatepractice owner, and the team dietitian for USA Weightlifting In her free time, she enjoys picking up heavy things and then putting them back down (AKA training/competing in powerlifting) She loves food puns and likes to think of her lame dad jokes as bomb godmom jokes instead
Letter From the Chair
STEPHANIE DORFMAN MS, RDN CHAIRI love this issue of Ventures - I love them all - but especially this one We all join NE for different reasons, but for many of us, it is to learn from each other Every member brings very different, yet all very important, experiences as a nutrition entrepreneur to the table, which is why this DPG is so special With every article of Ventures, every Halfie Hour, every webinar, and our fabulous Spring Summit, we show why being a member of NE is so wonderfulbecause NE members are always willing to share their knowledge and expertise with each other to continue growing and learning together I hope you enjoy this Ventures issue as much as I do and that you continue sharing your entrepreneurial passion, while also learning from the many other entrepreneurs around you
Stephanie Dorfman, MS, RD, is passionate about all things wellness, running outdoors, puppies, seltzer and spreading all of the joy Stephanie is the owner of Stephanie Dorfman Nutrition and also works for a corporate food-service company When she's not working or snuggling with her puppy Norman, you can find her running (usually in Astoria or Central Park), baking challah, or laughing with family and friends During the summer months, look for her at her favorite sleep-away summer camp, where her family still works and where her grandparents met Stephanie loves being able to combine all her passions into her profession every day
Canva Step-by-Step
SARAH WHIPKEY RDN/LD PR MARKETING COORDINATORI think we have probably all heard about Canva at this point, and it’s no wonder This popular, online, graphic-design platform allows users to create professional-looking designs without any prior experience With its user-friendly interface and drag-and-drop functionality, Canva makes it easy to create everything from social media posts to business cards� For an entrepreneur, Canva is the ultimate time-saver and do-it-all graphic-design tool
Canva can be used at no cost� However, if you are someone who frequently posts on social media, provides educational material to clients, makes frequent presentations, or does any type of marketing, you may want to seriously consider investing in the paid version (Plus, you can expense it come tax time!)
All this being said, having access to Canva does not mean you're going to create gorgeous designs out of the gate� I won’t claim to be a graphic design expert, but I do have a few tips to share to help you make aesthetically pleasing designs:
Choose the right colors. Colors are one of the most important elements of graphic design They
can evoke emotions, influence mood and even affect our behavior If you are using Canva for your business, consider using a color palette to create continuity within your designs I highly recommend using a website designed to pair colors to help you develop your color palette
Choose easy-to-read fonts. Choose two or three go-to fonts for your designs I use the same fonts from my website for all my businessrelated creations But don’t be afraid to mix things up depending on the occasion For example, I like to use handwriting-type fonts for a more informal/fun look
Use white space effectively. White space is the empty space around your design elements� It's important to use it effectively to create a balanced and visually appealing design Too much can make your design look empty, while too little can make your design look cluttered
Use high-quality images. Don’t underestimate the power of a great image You could have the best copy in the world but still miss out on a lot of eyes if you don’t have something bright and beautiful to grab a reader’s attention� Canva offers a library of millions of stock photos; you can upload your own or use Canva's free photo-editing tools to create your own images
Keep it simple!
Simplicity is key when it comes to graphic design Canva has a ton of images, graphics and animations that are eye-catching, and it can be a fine line between just right and too much A cluttered design will be difficult to read and understand When creating your design, remember the tried and true: less is more
Save your designs as templates. Once you've created a design that you love, you can save it as a template so you can easily reuse it in the future This is a great way to save time and create consistent designs
Be patient.
Like any skill, creating pleasingto-the-eyes graphic designs takes time and practice Don't get discouraged if your first few designs aren't perfect Just keep practicing and you'll eventually create designs that you're proud of
Let Canva be your guide. Finally, if creating your own design from scratch is beyond your bandwidth - then don’t do it! Canva has thousands of ready-made templates for any type of content you may need� You can easily edit a pre-existing design to include your chosen color palette and fonts
Following these tips can help you create designs that will make your message stand out Have fun and start designing!
Sarah Whipkey, RDN/LD, is the owner of The Plant Potential, a virtual private practice centered on reaching your health potential through the power of plants In addition to all things plant-based, she absolutely loves interior design and would love to have a business decorating or staging homes Both Sarah and her mom have always had a knack for predicting decor trends
The Power of Team Climbing
LAURI EGAN RDN, CPT NE EXECUTIVE DIRECTOR“Life should not be a journey to the grave with the intention of arriving safely in a pretty and wellpreserved body, but rather to skid in broadside, in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming “Wow! What a ride!” – Hunter S Thompson
I am somewhat new to the sport of rock climbing When you first start, at most gyms, you can use something called an auto-belay, which is affixed at the top of the wall You climb a wall, then literally let go and fall as the auto-belay catches you, letting you gradually descend back to the ground As I improved, I started to eye other walls that did not have auto-belay devices at the top On those climbs, you had to have another person at the bottom belay you, there to catch you if you fall� I quickly realized my growth was going to stop progressing unless I had someone else to help me climb
I recently attended a presentation by Hans Florine, a world-renowned rock climber who has climbed the face of El Capitan in Yosemite 100+ times Among his stories, the ones that caught my attention were the renditions about the people he relied on, who mentored him, who partnered with him on many crazy expeditions� He recounted several times he broke the speed climbing record on the Nose of El Capitan
In speed climbing, the sport’s most elite pair up and climb as an all-out vertical sprint, moving as quickly up the wall as they possibly can
You can’t do it alone If your goal is something you can do alone, it’s probably not big enough It probably won’t keep you progressing We don’t want to come out in the end the same person we are today
NE DPG leadership is composed of approximately 30 volunteers who set some of the most amazing goals to provide structure, resources and community for you, the NE members�
The recent Spring Summit is an example of a goal far too big to do alone� During planning, we all realized it was a lofty goal� With a team, that goal was realized Kristi Coughlin was the director of meetings who set up the vision The Spring Summit Committee rose to the occasion a multitude of times to piece together the most successful, and largest, member event NE has ever had
I encourage you to take a moment and actually write out the names of those who are in your circle Reflect on times you have supported them or they have supported you In rock climbing, you take turns belaying each other to new heights� If you feel your list needs some nurturing, take action and seek out ways to connect NE is truly working behind the scenes every single day to make the whole process easier Although you have many in your circle, I want to remind you that NE is also there with you on your journey�
No goal should be impossible, because we are not alone Each individual has limitless potential� So imagine what we can do together� If you are ever near Cincinnati, Ohio, come and climb with me Just like entrepreneurship, it is not a solo sport
Lauri Egan, RDN, CPT, considers herself lucky to be constantly involved with today’s nutrition giants pushing the boundaries She dubs herself a connoisseur of great sunrises, dark chocolate and sidewalk chalk art When not on the computer, she can be found strumming a guitar, creating impromptu workouts with her kids and, of course, cooking in the kitchen
Pushing our limits is not about death-defying feats, or taking extreme risks Rather, it’s about consistently doing things that push your comfort zone and give you the pathway to what you want in your life
How a Mastermind Can Propel Your Nutrition Business
BETH STARK RDN, LDN DIRECTOR OF COMMUNICATIONSThere are many reasons to love being a nutrition entrepreneur: a flexible schedule, endless income possibilities and being able to fuel a passion through your work Conversely, one of the downsides to being a nutrition boss is that it can feel lonely at the top Whether your nutrition business is just taking off, or you aren’t yet at the place to build a team, being a solopreneur can feel isolating, especially if your previous nine-tofive involved a collaborative team to lean on What’s an entrepreneur to do? Join a mastermind group!
MY STORY
It's now been two years since I unexpectedly (but in the end, gratefully) left my role as a retail dietitian manager and began my own entrepreneurial journey� One big saving grace during this transition was that, just the month before, I had been invited to join a mastermind group of former retail dietitians-turned-nutrition entrepreneurs The irony - that I joined this group while working full-time with a few side hustles, only to have my position eliminated a month later - is not lost on me� I share this little personal backstory to highlight the significant value that this mastermind group has provided me during that major transition and beyond, and to get you thinking about what participation in such a group could do for you
WHAT IS A MASTERMIND GROUP?
Let’s take a step back … what is a “mastermind group” anyway? A mastermind is a group of peers who meet regularly to offer each other business-related advice and support Think of a mastermind as a “meeting of the minds,” where members brainstorm, educate and motivate one another while sharing business challenges and successes in a trusting and supportive space Members also keep each other accountable Masterminds are unlike a mentoring relationship because
there are several members, typically no more than eight, and members both give and receive advice This is also not like group coaching because there isn’t a single leader or formal lesson to follow, though one person naturally takes the lead with scheduling and may kick-off each meeting to facilitate meaningful discussion
HOW TO FIND A MASTERMIND
Finding a mastermind group is easier than you think It can be as simple as connecting with others in your community, professional network or at conferences to explore if there is an existing mastermind that you can hop into, or if there is interest in creating a new one Tapping into LinkedIn, Meetup or Facebook groups can be helpful too You may also consider investing in a mastermind group run by a business coach if you prefer a more formal direction It may take some time, but trust me, these groups are out there
BUILDING YOUR OWN MASTERMIND
If you can’t seem to find what you’re looking for in an existing mastermind group, why not build your own?
Before taking the leap, spend some time mapping out a framework of group goals, expectations and guidelines to share with prospective members Other key details to nail down include: will this group meet in-person or virtually - how often and for how long will you meet - who are the ideal members, e�g�� strictly nutrition entrepreneurs or a melting pot of professionalswhat is the desired group size - how will meetings flow - what will the culture of the group be like? Such considerations are vital to ensure the group’s success and longevity
MEETING SNEAK-PEEK
Masterminds are all run a bit differently based on what the group decides up front� In my own experience, our monthly meetings begin with a brief check-in on personal life as we are all moms of young kiddos and enjoy connecting about non-business topics as much as business topics From there, we transition into a roundtable, each sharing what we are working on, notable successes from the past month and exciting new projects that are on the horizon Then, anyone is free to raise a topic for deeper discussion Topics that regularly bubble up include what to charge for various projects, contract navigation, dealing with challenging clients, how to write a proposal and more On occasion, we have also themed meetings around a specific topic, such as, how to create an IG reel Beyond meetings, the four of us stay connected in a group chat to share quick pieces of advice, lend support, etc
What I can say from my involvement in a mastermind is that it has contributed value to both my personal and professional life in many ways Without this close-knit group, frankly, I don’t know whom I would have turned to as I navigated the beginning of my nutrition entrepreneur path� And at two-plus years in, this group continues to serve as a compass that keeps me accountable, focused and confident as my business grows and thrives I highly encourage anyone reading this article to explore getting involved in a mastermind to propel your nutrition business
Beth Stark, RDN, LDN, is the owner of Beth Stark Nutrition, a nutrition and food communications consulting business Beth finds joy in family time, a fresh cup of coffee, lake life and chasing sunrises/sunsets
A Letter to My 25-Year-Old Self
SUSAN ADAMS MS, RD, LDN, FAND PAL (POLICY & ADVOCACY LEADER)Lately, I have been in a reflective mood, thinking about my 40-plusyear career in dietetics, and starting a new opportunity while winding up my sixth decade Volunteering with Nutrition Entrepreneurs and working with an array of talented, passionate and on-target dietitians inspires me to ponder “What if”? What if I had pursued my doctorate degree? What if I had pursued a different path? What advice would I tell my 25-yearold younger self?
My journey in dietetics is more a winding path than a straight trajectory and it started when I graduated with my Master of Science degree, obtained my RD credential, married my Coast Guard officer husband and moved across the country from where I grew up Although my story is unique to me, I believe there are “pearls of wisdom” in this letter that will ring true for all of us
Research tells us that only about 20% of us embrace change Yet change will happen anyways; embrace it
Dear 25-year-old Self,
I believe in you, and I love you. Don’t forget to take care of yourself, eat when you are hungry, sleep enough, and move your body - your older self will be so happy that you cared enough about me
Take the time to know yourself. Ask yourself “What do I want and need during this season?” Take that long walk or that bubble bath and ask this question often, even daily, to tune into the unique you
You can have it all but maybe not at the same time Focus on the “most important task at hand” whether that
is building a career, having children, traveling or any other pursuit of happiness I was a stay-at-home mom who consulted on the side; then when my kids grew up, I was able to have a 20+ career in higher education� (My younger self would have been surprised at this career when she was immersed in night feedings and diaper changes )
Change happens - embrace change! The only constant is change (and taxes, LOL) Research tells us that only about 20% of us embrace change Yet change will happen anyways; embrace it
You’ll never know unless you try. Dip your toes in the sand Want to start your own business? Just start! What does starting look like to you? Starting could be as simple as reading an article or talking to someone you admire about their path
Day-by-day - remember, Rome was not built in one day! Break down your goals to daily tasks and focus on the list Putting in the effort day-by-day will result in success in the long run Know when to say “No” but also know when to say “Yes.” Saying yes to new opportunities (like joining NE) has helped your future self make new friends and embrace new opportunities�
Smile. A smile is the best accessory we can use to help us frame our face and our life� Smiles are free and help
others as much as ourselves
You will get through this. I remember a hard time in my life, and I wish someone had told me, “You will get through this ” Hindsight is 20/20 and I wish I had known that hard times do not last
Finally, a little levity … Enjoy that young metabolism while you can (LOL)! Enjoy that cupcake, drink the champagne and celebrate life! Younger self, I want to share, “It is all good, and you will get there; enjoy the process. Remember - never, never stop growing.”
Love, Your Older (but not too old) Self
Susan Adams, MS, RD, LDN, FAND, is a registered dietitian who consults with assistedliving accounts and an educator at La Salle University in Philadelphia, Pennsylvania, and Be Well Solutions
Dietetic Internship Susan specializes in educating the next generation of nutrition professionals She believes that food and nutrition heal others, and enjoys helping the next generation and the greatest generation Susan finds joy in spending time with her family and would never pass up a cup of tea with a good friend
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Spring Summit by the Numbers
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WHAT ATTENDEES ARE SAYING
“Thank you This was an exceptionally high-quality conference I’ve been to many virtual conferences in the past few years and this blows them out of the water, from the welcome box (I love my Stanley!) to the speakers/sessions, Whova platform, organization and overall quality How to make the world a better place? Simply put some dietitians in charge ”
"Attending the Spring Summit was a game-changer for me as a busy mom running a full-time private practice; it was convenient, informative and engaging, with a great mix of speakers and community chats As someone who is always looking for ways to improve and grow my practice, this conference was exactly what I needed I'm already looking forward to next year's event!"
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From Vision to Execution
JENNIFER MCGURK RDN, CDN, CEDS-S GUEST AUTHORA business owner’s vision is directly connected to systems in business� Systems support the execution of projects that will start, grow and sustain a business Organized systems help design an easeful workflow, save time and increase productivity A lack of systems can lead to chaos and wasted time
A system includes different processes working together to achieve a desired outcome These step-by-step instructions may also serve as standard operating procedures in a business�
The following are common systems used in business:
y A password management system: This will help store all passwords by using just one master password
y A calendar/scheduling tool: This tool will help any business owner create an ideal week with boundaries automatically in place when scheduling appointments and meetings
y An EMR (Electronic Medical Record): This system will onboard new clients to a business and store all client forms, notes and other information
y CRM (Customer Relationship Manager): This system will track leads and organize potential inquiries from beginning to onboarding A CRM helps businesses track and organize following up with potential and established clients
y Design system: This system is an easy and user-friendly way to store business brand information, and easily create graphics and handouts
y Browser/bookmark organization: Create folders in a browser that organize frequently visited websites
y Social media system: Various scheduling systems will help plan out content and schedule posts in advance
y Email marketing system: An email marketing system helps increase visibility, nurture potential clients, onboard new clients and helps to provide customer service
y Project management system: This system helps organize various parts of different projects and keeps teams organized and on track
y Financial system: Organizing finances helps any business owner make strategy decisions, pay taxes and ultimately make more profit
It’s normal to break business systems as a business grows This is because what works for one stage of business will not work for another
It’s important to consistently audit systems in business Look at Key Performance Indicators (KPIs)* and analyze data points to see if goals are being met� Review all systems and outline the various processes that are both documented and not documented as part of the entire system Gather insight to see what's working and what's flowing with ease Then take note of what's not working and what feels like there's a better way Decide if any systems need to be deleted, and then update all remaining systems with new processes�
* KPIs are quantifiable measures of progress toward an intended result Some examples are: revenue growth; customer satisfaction; client retention rate
With the help of systems, your business should work with you, not against you� Take some time to reflect on what part of your business needs the most support and execute a strategy with the help of systems
Jennifer McGurk, RDN, CDN, CEDS-S, is the CEO of Pursuing Private Practice and the founder of Business School Pursuing Private Practice supports business owners and business owners-to-be build a business throughout the different stages of business: setting up their practices, starting to see clients, growing to fully booked, scaling to expand offers and coasting when needed She is the host of the Pursuing Private Practice podcast
Student Interview with a Seasoned Dietitian
ABBEY BATTAGLIA INTERVIEWING MEAGAN O’CONNOR
MS, RDN, CSSD, LDN STUDENT ARTICLEInterested in sports nutrition? Abbey Battaglia sat down with sports performance dietitian, Meagan O’Connor, to take a deeper dive into where she started and some common questions that come with athletes and nutrition Meagan is currently the team dietitian for USA Weightlifting, and has also worked as the team dietitian for the Chicago Cubs’ Triple-A team, the Chicago White Sox and the Charlotte Hornets
Q: For athletes, and those who are just starting to engage in physical activity, what would you say are the most important things to consider when planning meals, especially post-workout?
A: Look at food as something that is going to help you, instead of looking at certain foods as “good” or “bad ” It is also important to understand that you are not trying to take things away from your plate but rather adding more nutrient-dense foods Focusing on foods that make you feel good, and understanding that all foods fit with proper portions, are key� I also think that having someone envision his/ her plate rather than feeling that the person needs to measure everything or count macros, especially when first starting to work out, is a key to success when it comes to nutrition and exercise Keep it simple - fuel your body so you can perform and recover in a way that allows you to feel good and have enough energy
Q: In your role, what is something unique that you feel you have brought to the table to improve the company or program you are with now?
A: I think that I can relate to my athletes very well, which is also something that helps when it comes to building relationships with them� A lot of people before they meet dietitians assume that we are the
food police and will tell them what they can and cannot eat If you are able to form that relationship with a person and get to know the person just as a human, it is then easier for the person to trust and believe in what you are telling him/her� Relationship building has allowed me to get to know what is going on in the athletes’ lives as well From this, you can then take what athletes say and turn that into an opportunity to educate them
Q: With eight years experience now as a sports dietitian, what would you say is your main recommendation for students who hope to hold a position in sports nutrition such as yours?
A: A major thing to keep in mind is that all aspects of nutrition are things used as a sports dietitian It is important to make sure you truly learn your medical nutrition therapy and food service, even if they are things that you may think are specifically applicable to sports nutrition (newsflash: they are)� Having a good base knowledge of all these things will really help because you should not only care about an athlete's performance and recovery but also the person’s overall health Sports dietitians should aim to set athletes for a long-term healthy lifestyle, even after they no longer are involved in sport
Q: What is a nutrition trend or fad diet that you have seen on social media that you do not agree with and why?
A: I just wish the keto fad would go away I understand that for certain situations, such as epilepsy, it could be beneficial, but believing that carbs are the enemy and that you are healthier eating a pack of bacon and pork rinds, rather than a bowl of oatmeal with fruit, drives me crazy� When people truly don’t understand or have a base knowledge about nutrition, I try to talk with them and figure out WHY they may be following a fad diet, then try to meet them where they are while also providing education on the topic
age, etc How does USA Weightlifting differ from the other sports you have worked with, such as the MLB?
A: Gathering information on an athlete’s nutrition history is typically where I begin This includes height, weight, body composition, medical nutrition history, any previous drastic changes in weight, current training schedule, what the person’s diet currently looks like, medication and supplement use, things like that� From the start of working with an athlete I also like to speak with the person about his/her goals, and what the athlete hopes to get out of working with a dietitian When speaking with an athlete, it is also important to not overload the person with too much information or questions at once Currently with USA Weightlifting, it is just me year-round and weightlifting is decentralized, so athletes are training across the country rather than in one facility like other sports I have worked with We meet for domestic camps and international competitions, and I will also have one-off visits with athletes
DEXA scans and blood testing are done wherever the athlete is located or at camp� Sweat testing is on an individual basis and will be done in close conditions wherever the athlete will experience competition I work with my athletes to make sure we plan things we want and need to do without overloading them, and I work closely with the director of high performance to plan out a schedule for each athlete
Abbey Battaglia, a dietetics student at the University of Maryland, College Park
Currently
Abbey interns with the UMD football nutrition team and has obtained other opportunities and internships previously in sports nutrition This especially includes her position as a kickboxing instructor at KickHouse in her hometown, Bel Air, Maryland
Q: Please describe your process for assessing an athlete’s nutritional needs, including food allergies, restrictions,
With a strong passion for sports and nutrition related to performance and recovery, Abbey hopes to pursue a career in professional sports dietetics, specifically the NFL
Celebrate the Power of Potatoes
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Don’t Rate a Healthy Plate by the Glycemic Index
The Glycemic Index (GI) ranks carbohydrates in food according to how they affect blood glucose levels–nutrition professionals believe it’s not an effective meal-planning tool.
A survey of U.S. nutrition professionals indicates:
83% Report GI is not part of the nutritional guidelines or standards at their professional place of practice
73% Do not use GI when counseling patients and clients
60%
Strongly believe that eliminating high-GI foods from the diet and allowing only lowGI foods can cause people to exclude perfectly healthy foods like potatoes
37%
4 out of 5
Believe the GI leads to misinformation about the healthfulness of vegetables. Only 1 in 10 Americans meet the recommended fruit and vegetable intake.1 This confusion could be a barrier to consumption.
Nutrition professionals believe the GI of potatoes is highly variable & depends on:
Potato Type Temperature when served
Processing Preparation
Potatoes are not always given the credit they deserve as a high-quality carbohydrate and nutritious vegetable, and the GI can be a barrier. Baked, mashed and roasted, potatoes make a great addition to a healthy, balanced plate.
-Constance Brown-Riggs MSEd, RD, CDE, CDN
Methodology: The survey was distributed via eblast by Today's Dietitian. 768 nutrition professionals within the United States completed the survey from March 25 -April 7, 2020. Among the respondents, 97% are Registered Dietitians (RDs)/Registered Dietitian Nutritionists (RDNs) and 17% are Certified Diabetes Educator (CDE)/Certified Diabetes Care and Education Specialist (CDCES).
1. 2020 Produce for Better Health State of the Plate. America's Fruit & Vegetable Consumption Trends. https://fruitsandveggies.org/wp-content/uploads/2021/04/2020-PBHState-Of-The-Plate-Executive-Summary-1.pdf
2. USDA Food Composition Database. USDA Food Composition Databases v.3.9.5.3_2019-06-13. https://ndb.nal.usda.gov/ndb/. Accessed September 5, 2019.
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