How a Nutritionist Balances Whole Foods and a Busy Lifestyle

Rachel Swanson, a state-certified nutritionist and author of Trying!: A Science-Backed Plan to Optimize Your Fertility, follows a structured yet flexible approach to eating. She balances her time between New York City and Miami while maintaining a diet rich in whole foods, tailored to support both gut health and an active lifestyle.

Swanson starts her mornings with lemon water, coffee, or yerba mate. On busier days, she opts for a quick protein-rich snack, such as homemade turkey meatballs. Her focus remains on nutrient-dense ingredients—blueberries for antioxidants, sweet potatoes for fibre and vitamins—all chosen to maximise health benefits.

Meals are prepared in bulk to ensure variety and efficiency. Lunch often consists of prepped soups or stews, combining animal protein with seasonal vegetables. By rotating herbs, spices, and plant-based foods, she supports a diverse gut microbiome without repetitive eating.

Exercise plays a key role in her routine. Three times a week, she joins small-group strength training sessions. Her protein intake aligns with standard guidelines for active individuals, targeting around 0.7 grams per pound of body weight.

For snacks, she prefers warm drinks like hot chocolate with CocoaVia or homemade matcha lattes. These choices reflect her preference for whole foods while keeping meals both practical and enjoyable.

Swanson's approach blends science-backed nutrition with real-world convenience. Her meal-prep strategies and focus on whole foods offer a clear example of how balanced eating can fit into a busy, mobile lifestyle. The method also reinforces her professional advice on fertility and overall well-being.