Holli Ryan, RD, LD/N

Holli Ryan is a food & nutrition expert, registered & licensed dietitian-nutritionist, health & wellness writer, blogger, and social media specialist. She graduated from Florida International University and is a member of the Academy of Nutrition and Dietetics. In her free time she enjoys photography, travel, cooking, art, music, and nature.

Holli Ryan, RD, LD/N

Holli Ryan is a food & nutrition expert, registered & licensed dietitian-nutritionist, health & wellness writer, blogger, and social media specialist. She graduated from Florida International University and is a member of the Academy of Nutrition and Dietetics. In her free time she enjoys photography, travel, cooking, art, music, and nature.

12 Types of Vinegar: What's the Difference?

From apple cider vinegar to your everyday balsamic, there are no shortage of vinegar options, and each has somewhat different tastes, uses and potential health benefits. Our registered dietitian (who has quite the vinegar collection of her own) explains the pros and cons of the top 12 varieties.

Salts come in various textures and colors

13 Types of Salt: Buying Guide

Take the notion that salt is “unhealthy” with a grain of salt! Our registered dietitian dives into the various types of salt—as well as their colors, flavors and unique textures—and how you can enjoy this ancient seasoning in moderation.

What Supplements Help with Stress and Focus?

Feeling a little frazzled? Join the club! A study found over half of the people polled say that stress makes it hard to focus. Fortunately, a combination of ashwagandha and spearmint extract has been shown to benefit stress levels and mental sharpness. Here’s how they work together.

Woman taking an iron supplement

How to Take Iron Supplements: 8 Tips

If you take iron supplements, put down your coffee cup and back away slowly. Here are 8 ways to ensure you’re getting the most from your iron—including foods to avoid and to eat more of for maximum iron absorption.

What Are the 10 Healthiest Breads?

Is bread bad for your health? Nah! In fact, certain varieties are wonderful sources of fiber, whole grains, vitamins and more. So pull up a chair, make yourself a sandwich, and check out this list of the top 10 healthiest breads from our registered dietitian.

Man puts sugar substitute in his coffee

9 Natural Sugar Alternatives: Dietitian’s Guide

Trying to limit your sugar intake but concerned about artificial ingredients? Here’s everything you need to know about sugar alternatives—from aspartame to xylitol!

What to Eat Before and After a Workout: Dietitian's Guide

Working out burns calories and can make you hungry—so what should you eat before and after exercise to properly fuel your body? Our registered dietitian explains how different macronutrients prepare you for your sweat session—and help you recover when it’s time to throw in the towel.

Woman reading food labels as it is important

Additives in Processed Foods: 10 Ingredients to Avoid

You’ve probably heard that ultra-processed foods like chips and breakfast cereal aren’t great for your health, but do you know why? Our registered dietitian Holli Ryan breaks down the 10 additives in processed foods you should avoid.

14 Best Pasta Alternatives: Buying Guide

On a low-carb or gluten-free diet—or just trying to get the most nutrition from every bite? From soba noodles to “zoodles”, these 14 pasta alternatives are packed with health benefits, texture…and tons of taste!

Is soy good for breast health?

Is Soy Bad for Women? Separating Facts From Fiction

Soy is a "plant estrogen," similar in structure to human estrogen. So how does that impact women's health? The answer is surprisingly complicated—and myths, unfortunately, abound.

Plant-Based Milks Buying Guide: Are They Good For You?

Moo-ve over, cow’s milk—plant-based milks are more popular than ever! But are they healthier than dairy? Our registered dietitian takes a look at the top 9 most popular “mylks” and discusses their health pros and cons.

Adding oil to aid roasting vegetables

Olive Oil vs. Seed Oil: Which One Is Healthier?

If you love the health benefits of high protein or high fiber foods but not how you feel after you eat, we've got a new dinner companion for you: digestive enzymes.

Healthy Green Smoothie Recipe: Tropical Paradise

Are you getting enough greens in your diet? If not, we’ve got you covered. Boost your wellness routine with this green smoothie recipe to ensure your body’s getting the vitamins, minerals, and other nutrients it needs to power through the day!

Sisters enjoy Mediterranean diet meal outdoors

How to Start the Mediterranean Diet + Meal Planning Ideas

Wondering how to start the Mediterranean Diet? Learn what can you eat, the main staples, benefits, and meal planning tips from a registered dietitian-nutritionist.

Folate vs Folic Acid: Best Form to Take?

Folate and folic acid are both forms of vitamin B9. Discover which form may be best for you, especially if you have a genetic mutation that leads to impaired folic acid metabolism. Plus, how to test for genetic mutations and the benefits of this important B vitamin.

Vegan woman drinking green smoothie that may be nutrient deficient in areas

9 Common Nutrient Deficiencies in Vegan Diets

While there are plenty of health benefits to being plant-based, there are some nutrients that are abundant in foods of animal origin that vegans may be lacking. Learn why they are important, food and supplement options, and how to test for deficiencies.

Blue Corn Tortilla Chips: Are They Healthy?

Is blue corn healthier than yellow corn? Learn more about the health benefits of blue and purple foods.

Woman enjoying seaweed appetizer, a good source of iodine

Top Iodine Rich Foods & Supplements

What are the best dietary sources of iodine? Our registered dietitian explains how you can get this trace mineral from food and supplements.

14 Herbs and Spices That Help with Inflammation

Wondering what herbs and spices are good for inflammation? Here are 14 of them!

Golden turmeric milk in a mug

Golden Milk: Turmeric Latte Recipe

Looking for ways to incorporate turmeric into your diet? Learn how turmeric can benefit your health, why to consider a curcumin supplement, and how to make a turmeric milk latte.

Health Benefits of Pomegranate (+ Salad Recipe)

Pomegranates are great for heart health, but should you eat, drink or supplement?

Man picking rich in antioxidants tart cherries from a tree

Health Benefits of Tart Cherry (+Trail Mix Recipe)

Tart cherries are great for your health but should you eat, drink or supplement? Here’s how to get the sweet rewards of this sour fruit including a trail mix recipe!

6 Healthy Cacao Recipe Ideas

Cacao benefits your heart and mood so try these dietitian-recommended cacao dessert recipes, including frozen hot chocolate and truffles.

Woman eating healthy gluten free meal

How to Go Gluten Free

There is life after wheat! Our registered dietitian offers practical tips on how to go gluten-free—whether you’re avoiding it because of a health condition, or just want to change up your diet.

6 Ways To Boost Your Mood With Food

The foods you eat directly impact your mood. Here's how your diet influences your mental wellbeing.

Woman avoiding gluten

Reasons Why You Might Want to Go Gluten-Free

Celiac disease isn’t the only reason to avoid gluten. Our registered dietitian explains that a gluten-free diet is right for some people suffering from food sensitivities.

How My Diet Impacts My Health

Food impacts everything from our immune system to digestion to our mental well-being. Registered dietitian Holli Ryan explains why we truly are what we eat.

Large bowl of seaweed salad for a healthy alternative

Seaweed Health Benefits and Recipe Ideas

Seaweed contains nutrients that can benefit your health. Learn how to make a seaweed salad or wrap a seaweed sushi to boost your intake of sea vegetables.

Brain Food: Best Grilled Salmon Salads

Salmon is a superfood that benefits brain health. Here are some popular ways to pair grilled salmon with salad.

Woman in winter clothing smiling and holding a cookie

How to Manage Weight Without Intermittent Fasting

What is the best diet to lose weight? Counting calories or intermittent fasting could be painful, however the intermittent calorie restriction program has shown benefits.

8 Healthy Food Swaps for the Holidays

The holidays don’t have to be a free-for-all of caloric decadence. Check out our registered dietitian’s healthy holiday swap-outs, so you can give your body what it needs to stay well—without losing an ounce of holiday spirit! From a healthy alternative to butter cookies, to vegetable-infused latkes, these not-at-all-naughty foods are sure to be on your “nice” list this year.

A glass of pink protein shake with chia seeds

8 Nutritious Protein Powder Recipes

Nutrition experts from Instagram share their favorite ways to use our whey protein powder or plant protein powder in a recipe. Check them out.

12 Immune Boosting Foods

Wondering which foods boost your immune system? Check out these dietitian-recommended superfoods to keep your body healthy all year around.

Image of glass bowls of fermented food great for gut health

Are You Eating These Top Probiotic Foods?

These are the foods that contain the most live, active cultures of beneficial bacteria. Dietary supplements can ensure we are getting enough.

Using Vitamin C and D to Boost Your Immune System

Get the lowdown on vitamins C and D, two nutrients that play a critical role in immune health.

Woman with a smile taking vitamin pill

3 Ways to Know You’re Choosing the Best Vitamins and Supplements

Want the best for your health? Match nutrients to your health goals and ask about a supplement's purity and potency before you buy.