Food and Nutrition

Tip Sheet: How proper nutrition fuels hoop dreams during March Madness

Taylor Thomas — Thu, 12 Mar 2026 13:56:15 +0000

Tip Sheet: How proper nutrition fuels hoop dreams during March Madness Taylor Thomas Thu, 03/12/2026 - 09:56

Sports enthusiasts are gearing up for the largest college basketball tournament in the nation: March Madness. As fans finalize their brackets and get gameday snacks ready, athletes are also fueling for prolonged and fast-paced competition. Registered sports dietitian Allison McKay and �鶹��Ƶ Athletics sports dietitian Quinten Patterson, who is also the preceptor for dietetics students completing supervised practice hours in the Graduate Program in Nutrition and Dietetics, explain what keeps college basketball players energized through the final buzzer.

Allison McKay (left) and Quentin Patterson (right) share professional perspective into collegiate athletes' nutritional needs. Photo by Mary Cunningham.

For fans’ March Madness watch party menus, Patterson and McKay recommend a balanced blend of carbs, proteins, healthy fats, and plant-based foods. Nuts, fruits, vegetables, and chips and dips are great snacks to help you cheer your favorite team through to the finals.

But how can student athletes fuel their Sweet 16 dreams? Learn more from Patterson and McKay about how nutrition impacts college athletes:

How does nutrition support student-athletes' demanding schedules?

Patterson: Between classes, travel, training, and competition, student-athletes’ busy schedules burn a lot of calories, up to over 4,000 calories in a single day. Enjoying nutrient-dense snacks sourced from whole foods helps give our athletes the bump in energy to get through their busy day. Nuts, fruits, yogurt, and granola are a few examples of whole foods that are delicious, nutrient-dense, and easy to carry around.

What role do nutrition and rest play during long tournaments like March Madness?

McKay: Athletes experience both mental and physical stress during prolonged competitions and tournaments, so sleep, rest, and proper nutrition are critical elements. Not having enough energy during these times can increase possible irritability, anxiety, and can reduce concentration, which can increase the risk of injury. Recovery and nutrition can support resilience and help athletes perform their best in repeated efforts, like March Madness.

What do college basketball players eat on game day to maximize energy and focus?

Patterson: Game day meals have three main components: High-quality proteins, complex carbohydrates, and nutrient-dense fruits and vegetables. Players start their game day with a balanced breakfast in the morning and a pre-game meal a couple of hours before game time. It’s important to avoid fried or other high-fat foods in the hours before tip-off. These foods take a while to digest and can slow down our players on the court.

How can athletes reduce the stress of high-stakes tournaments and games?

McKay: Ensuring adequate fueling, especially carbohydrates, can help reduce stress during heavy training or competitions. Micronutrients such as magnesium, iron (if deficient), zinc, Vitamin D, Vitamin C, and B vitamins can support the muscles and nervous system. Omega-3 fatty acids, which can be found in foods like salmon and chia seeds, can reduce inflammation and support joint health. Student athletes can require up to two or three times more protein than the average person. Most people need between 0.36 - 0.45 grams of protein per pound of body weight. However, collegiate athletes typically need almost double that—between 0.54 - 0.91 grams of protein per pound of body weight.

How do nutrition needs change when teams play multiple games in a short time span, like the March Madness Tournament?

Patterson: Nutrient timing is important to ensure athletes are ready to go for the next round. Players’ bodies respond better to ingested carbohydrates and proteins in the couple of hours after the game to shuttle those nutrients to their proper places. Post-game meals look similar to pre-game meals in that they are full of high-quality proteins and complex carbohydrates. Healthy fats are a great inclusion here to top off energy stores.

What foods help athletes stay focused during high-pressure games?

McKay: Mental acuity in athletes starts with stable blood sugar levels. Carbohydrates are critical for focus and quick decision-making, as the brain relies heavily on glucose for fuel. Before a high-pressure game, eating easily digestible carbohydrates, like oatmeal, rice, pasta, toast, a bagel, yogurt, or even a smoothie can help to ensure a constant energy source for the competition. During a prolonged event, the athlete may need to have additional carbohydrates from sports drinks or gels to sustain energy levels and prevent fatigue.

How important is hydration during March Madness?

McKay: Ensuring proper hydration is highly important. Even a mild level of dehydration can negatively impact concentration and performance. Starting the game fully hydrated is necessary, and replenishing fluid and electrolytes lost through sweat can make all the difference.

MEDIA INQUIRIES: For reporters who wish to speak to Allison McKay or Quentin Patterson about collegiate athlete nutrition or sports dietetics, please email media contact Michelle Thompson at mthomp7@gmu.edu.

Allison McKay, MS, RDN, CSSD, has been a registered dietitian for more than 25 years and has experience providing nutrition education and Medical Nutrition Therapy in hospitals, long-term care facilities and has been a research dietitian in several longitudinal research studies. Prior to working at George �鶹��Ƶ, she worked at the Cancer Research Center at the University of Hawaii and was a consulting dietitian with Dietitian Consulting Services LLC in Seattle, Washington. She holds an MS in Exercise, Fitness and Health Promotion from �鶹��Ƶ and is a Board-Certified Sports Dietitian.

Quinten Patterson is the George �鶹��Ƶ Athletics Sports Dietitian. Patterson's experience in sports nutrition includes serving as a Seasonal Sports Dietitian for the Tampa Bay Rays Triple-A affiliate, the Durham Bulls, during the 2024 season, as well as assisting NCAA athletes prepare for the NFL combine with EXOS Sports Performance Center in Plano, Texas. Prior to joining George �鶹��Ƶ, Patterson was a registered dietitian at VIDA Fitness, where he provided nutrition counseling and support to clients as part of the organization's health and wellness initiatives. Patterson joined George �鶹��Ƶ Athletics in February 2026 and will serve as preceptor for dietetics students completing supervised practice hours in the Graduate Program in Nutrition and Dietetics.

Patterson previously served as a Renal Dietitian with DaVita, focusing on patient-centered care in a dialysis clinic environment. He also worked as a Clinical Dietitian with the North Carolina Department of Health and Human Services, supporting psychiatric patient care. Early in his career, Patterson held a role at UT Southwestern Medical Center as a Research Assistant, contributing to biomedical and clinical research efforts in developmental nephrology.

�鶹��Ƶ �鶹��Ƶ

�鶹��Ƶ is Virginia’s largest public research university. Located near Washington, D.C., �鶹��Ƶ enrolls more than 40,000 students from 130 countries and all 50 states. �鶹��Ƶ has grown rapidly over the past half-century and is recognized for its innovation and entrepreneurship, remarkable diversity, and commitment to accessibility. In 2023, the university launched �鶹��Ƶ Now: Power the Possible, a one-billion-dollar comprehensive campaign to support student success, research, innovation, community, and stewardship. Learn more at gmu.edu.

�鶹��Ƶ College of Public Health at �鶹��Ƶ

The College of Public Health at �鶹��Ƶ is the first College of Public Health in Virginia and a national leader in inclusive, interprofessional, public health research, education, and practice. The college comprises public health disciplines, health administration and policy, informatics, nursing, nutrition, and social work. The college offers a distinct array of degrees to support research and training of professionals dedicated to ensuring health and well-being for all. The college’s transdisciplinary research seeks to understand the many factors that influence the public’s health and well-being throughout the lifespan.

In This Story

Allison McKay MS, RD, CSSD

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Nutrition and March Madness for athletes and fans

Learn more about how College of Public Health and the Athletics Department are partnering to support George �鶹��Ƶ athletes.

Key Takeaways:

Sports dietitians Quentin Patterson and Allison McKay answer what college basketball players need to succeed in strenuous competitions like the March Madness tournament.
Collegiate athletes require a balanced and energy-dense diet, as well as adequate rest and hydration, to support them through schedules packed with classes, travel, training, and competition.
Foods like nuts, fruits, yogurt, oatmeal, rice, pasta, toast, and smoothies help athletes maintain the energy needed to compete in back-to-back competitions.

Topics

Fueling for gold: How nutrition impacts strength, speed, and recovery in Olympic athletes

Taylor Thomas — Wed, 18 Feb 2026 17:31:25 +0000

Fueling for gold: How nutrition impacts strength, speed, and recovery in Olympic athletes Taylor Thomas Wed, 02/18/2026 - 12:31

If our bodies are machines and food is fuel, it is safe to say that elite performance requires high-octane nutrition. As the Winter Olympics continue in Italy, the world watches as top athletes display the highest capabilities of the human body. Behind the scenes, nutritionists and dietitians are working to ensure these athletes are ready to compete at the peak level.

Allison McKay, board-certified sports dietitian, registered dietitian and Clinical Coordinator of the Graduate Program in Nutrition and Dietetics at �鶹��Ƶ’s College of Public Health, answers questions about the importance of nutrition in keeping athletes in top shape so they’re ready to go for gold.

Olympic athletes are competing at the highest level. How does nutrition fuel peak performance in training and competition?

Elite performance does not occur by chance; it emerges when multiple variables align to create an environment that supports adaptation, resilience, and execution at the highest level. Nutrition is foundational. During both training and competition, fueling is one of the few performance variables that can be intentionally controlled and strategically manipulated. Like a high-performance engine that cannot run without adequate fuel, the human body depends on sufficient energy availability to sustain workload, support physiological adaptation, and ultimately translate preparation into performance.

Athletes must navigate complex and often competing demands, including high training loads, rigorous travel schedules, jet lag, variable environmental conditions, sport-specific cultural norms, and interpersonal or performance-related stressors. Each of these factors influences appetite, metabolism, hydration needs, and food access. Effective sports nutrition practice requires both scientific rigor and practical adaptability. Sports dietitians must anticipate barriers, individualize strategies, and implement creative solutions to ensure that fueling plans remain feasible, evidence-based, and aligned with the athlete’s performance goals.

What does a typical day of fueling look like for an elite winter athlete, such as a skier, skater, or hockey player?

Fueling strategies for elite athletes are designed to support the full spectrum of performance demands: meeting energy requirements for training and competition, facilitating recovery, and promoting the physiological adaptations that underpin long-term improvement. Meals are intentionally structured around the demands of a given day. Total energy needs may range from 1,500 to 4,000 calories more than the average adult, depending on the athlete’s physical attributes and training schedule. Even within the same athlete, energy requirements can change in the middle of a training cycle. Accordingly, meals must be individualized and adjusted to align with sport-specific demands and performance goals. A high-volume training day will differ from a competition day in both structure and nutrient timing.

Carbohydrate intake before, during, and after exercise helps maintain blood glucose levels, preserve glycogen stores, and delay fatigue. Hydration should occur before, during, and after activity, and electrolyte replacement should be incorporated as needed to support fluid balance and neuromuscular function. Protein intake becomes particularly important in the recovery period.

The amount of nutrients required depends on body size, training intensity, and duration. Meals on a typical training day, for example, an Olympic hockey player may look like a high-carb early pre-training meal, strategic carbohydrate and fluid intake during a two- to four-hour, practice session, a carbohydrate-packed high-protein snack for recovery, and lunches and dinners packed with nutrient-dense carbohydrate sources and adequate protein distribution. This diet is carefully crafted to sustain energy, maintain hydration, and support muscle repair. Pre-competition meals are often adjusted to prioritize easily digestible foods lower in fiber and fat to reduce gastrointestinal distress while still maintaining energy availability.

What role do hydration, timing of meals, and recovery nutrition play in maximizing performance and preventing injury?

Proper hydration is fundamental to performance. In addition to normal daily fluid losses, exercise substantially increases fluid loss through sweat. Sweat plays a critical role in maintaining a stable core temperature during physical activity. When fluid losses (such as sweat) are not adequately replaced, dehydration can occur, leading to increased cardiovascular strain, elevated core temperature, and disruption of metabolic processes. Even a tiny reduction in body weight due to fluid loss can impair cognitive function, reaction time, and neuromuscular coordination, effects that are particularly concerning in sports requiring rapid decision-making and precision, such as skiing or hockey.

Nutrient timing also plays a strategic role in performance and recovery. Optimal refueling ensures that the physiological stress of training translates into adaptation rather than excessive fatigue. Recovery is essential for sustained performance. Heavy training loads can temporarily suppress immune function, increasing vulnerability to illness. Monitoring overall energy intake and micronutrient adequacy is therefore critical. Nutrients that support immune health include omega-3 fatty acids, iron, zinc, selenium, magnesium, folate, vitamins B6 and B12, and vitamin C. While these nutrients are important, excessive supplementation is not advised. The objective is to maintain health and resilience without interfering with the natural adaptive processes that drive improved performance.

How do sports dietitians individualize nutrition plans based on an athlete’s sport, body composition goals, and metabolic demands?

Sports dietitians function as integral members of a multidisciplinary performance team dedicated to optimizing athlete health and competitive outcomes. Sports dietitians anticipate logistical challenges, including identifying appropriate food options and menu availability during travel and strategies to mitigate the effects of jet lag. They translate evidence-based nutrition science into practical, feasible plans that align with competition schedules and training cycles.

Most importantly, no two athletes are identical. Nutritional strategies must be individualized to reflect differences in physiology, performance goals, tolerance, and personal context. Through personalized planning and collaborative care, the sports dietitian helps create the conditions necessary for athletes to perform at their highest potential.

For students interested in working with elite or competitive athletes, what training and skills are essential—and how?

Most organizations that employ sports nutrition professionals require credentialing as a Registered Dietitian Nutritionist (RDN), along with advanced board certification as a Certified Specialist in Sports Dietetics (CSSD). The RDN credential requires completion of an accredited didactic program in dietetics, a master’s level degree, supervised experiential practice, successful completion of the national registration examination, and ongoing continuing education to maintain competency. The CSSD credential represents additional specialized training and experience in sports nutrition and requires documented practice hours and passing a board certification examination. Together, these credentials signal both foundational clinical expertise and advanced competency in performance nutrition.

Beyond formal education and certification, effectiveness in elite sport environments depends on more than technical knowledge. Strong communication skills, the ability to collaborate within interdisciplinary teams, cultural humility, discretion, adaptability, and a willingness to travel are essential. Working with elite athletes requires trust, professionalism, and the capacity to translate complex science into clear, actionable guidance under high-performance pressure.

�鶹��Ƶ offers a Master of Science in Nutrition with a concentration in Dietetics through the Department of Nutrition and Food Studies. This program meets the academic eligibility requirements to pursue the RDN credential and prepares graduates for advanced practice opportunities, including sports nutrition. Prospective students are encouraged to connect with the department to learn more about pathways into this dynamic and impactful field.

MEDIA INQUIRIES: For reporters who wish to speak to Allison McKay about sports nutrition, please email media contact Michelle Thompson at mthomp7@gmu.edu.

Allison McKay, MS, RDN, CSSD, has been a registered dietitian for more than 25 years and has experience providing nutrition education and Medical Nutrition Therapy in hospitals, long-term care facilities and has been a research dietitian in several longitudinal research studies. Prior to working at George �鶹��Ƶ, she worked at the Cancer Research Center at the University of Hawaii and was a consulting Dietitian with Dietitian Consulting Services, LLC in Seattle, Washington. She holds an MS in Exercise, Fitness and Health Promotion from �鶹��Ƶ and is a Board Certified Sports Dietitian.

�鶹��Ƶ �鶹��Ƶ

�鶹��Ƶ College of Public Health at �鶹��Ƶ

The College of Public Health at �鶹��Ƶ is the first College of Public Health in Virginia and a national leader in inclusive, interprofessional, public health research, education, and practice. The college is comprised of public health disciplines, health administration and policy, informatics, nursing, nutrition, and social work. The college offers a distinct array of degrees to support research and training of professionals dedicated to ensuring health and well-being for all. The college’s transdisciplinary research seeks to understand the many factors that influence the public’s health and well-being throughout the lifespan.

In This Story

Allison McKay MS, RD, CSSD

Key Takeaways

Board-certified sports dietitian Allison Mckay details the critical role of nutrition in fueling the world's top athletes.
Olympic athletes require a carefully curated diet including carbohydrates, high-quality proteins, and precise hydration to achieve peak performance.
Sports dietitians are uniquely trained to provide evidence-based guidance to help athletes achieve their goals.

Topics

Department of Nutrition and Food Studies

Research

Alumni

In the George

Tip Sheet: From plate to pyramid, understanding the new dietary guidelines

Taylor Thomas — Tue, 17 Feb 2026 14:41:01 +0000

Tip Sheet: From plate to pyramid, understanding the new dietary guidelines Taylor Thomas Tue, 02/17/2026 - 09:41

In This Story

Allison Miner, EdD, MS, RDN

Key Takeaways

The newly released 2025-2030 Dietary Guidelines for Americans recommends increased animal-derived proteins and full-fat dairy and emphasizes whole grains above refined/highly processed grains.
The recent changes to the Dietary Guidelines for Americans and the new inverted pyramid have raised some questions about what a healthy, balanced diet should look like.
The scientific evidence is weak that higher protein intake and emphasis on animal protein or full-fat dairy improve human health.
The emphasis to focus on whole grains and decrease processed carbohydrates is efficacious and supports scientific research.
�鶹��Ƶ Assistant Professor of Nutrition and food systems researcher Allison Miner provides evidence-based responses to pressing questions about the 2025-2030 Dietary Guidelines for Americans.

2025-2030 Dietary Guidelines for Americans updated inverted pyramid food graphic. Photo via USDA/realfood.gov.

Fruits, vegetables, grains, proteins, and dairy: These are the basic food groups that make up a balanced diet. In 2011, MyPlate was introduced as the primary visual dietary guide for Americans on how to portion these food groups. The release of the 2025-2030 Dietary Guidelines for Americans brought back a pyramid-shaped graphic.

In honor of National Let’s All Eat Right Day, �鶹��Ƶ food systems expert Allison Miner, a licensed dietitian and assistant professor in the Department of Nutrition and Food Studies, clarifies key guidance updates and answers questions about the reverse from MyPlate back to the pyramid.

How do the new dietary guidelines differ from the previous version?

The food group portioning largely remains similar to its predecessor, but there are key updates:

Protein: The latest guidelines double the previous recommendation, which has stood for over 80 years. The type of protein recommended emphasizes animal protein over plant-based.
Dairy: Emphasis is now on full-fat dairy, whereas previous guidance recommended nonfat or low-fat dairy for children over age 2 and adults.
Fruits and vegetables: The recommendation is essentially the same, with an approximately half-cup increase in vegetables.
Grains: The amount of grain recommended has not changed significantly. The emphasis has changed, however. The shift is toward whole grains and away from refined/highly processed grains. There is strong evidence that whole grains are healthier.

In summary, the biggest changes are the higher amount of protein recommended, the increased recommendation for animal-derived proteins, and emphasis on full-fat dairy.

What are ultra-processed foods and are they “bad”?

The phrase “ultra-processed foods” is often thrown around to mean what most think of as "junk” foods: potato chips, packaged cookies, instant noodles, ice cream. But the majority of our food undergoes some form of processing, meaning that the food item has undergone industrial processing that alters it from its original state. In fact, about 75% of food products are considered ultra-processed. Pre-cooking, adding preservatives, artificial coloring, and sugar and salt additives are common in food processing across the board. The ultra-processed foods packed high in saturated fat, sodium, and sugar, and lower in water and fiber are the ones to be wary of. These are the foods that increase risk of chronic illnesses like diabetes and heart disease.

Processed foods can still contribute positively to a healthy dietary pattern. The takeaway isn’t “avoid all processed foods,” but rather to focus on overall nutrient quality and how that food fits into the whole diet. Limited amounts of potato chips can be part of a healthy diet that includes whole grains, low-fat dairy, fruits, vegetables, and plant-based protein.

For example, foods like prepackaged whole-grain bread, low-fat yogurts, and soy milk are technically ultra-processed, but are considered beneficial to one’s health.

What does research say about red meat?

One of the most notable updates to the dietary guidelines is the protein section and the promotion of red meat. Animal protein was always part of previous recommendations, but there was guidance to limit it due to its higher saturated fat content. There is limited scientific evidence that high animal foods are healthier for the general population than plant-based protein. The strength of evidence is stronger that processed red meat, such as bacon, sausage, and deli meats, are linked to several negative health outcomes including increased risk of heart disease, stroke, type 2 diabetes, obesity, some cancers, and even premature death.

Scientific evidence consistently supports plant-based protein as healthier for individuals and for the planet.

It is important to note that portion size, frequency, and preparation methods including what foods are being excluded (fruits, vegetables, whole grains) should be factored in when deciding what foods to include as part of a healthy diet.

What does research say about full-fat dairy?

The new dietary guidelines also recommend full-fat dairy over lower-fat alternatives, but research has mixed findings on benefits versus consequences. Dairy provides nutrients, such as protein, several vitamins, and minerals—all important to bone health and overall nutrition. However, full-fat dairy contains more saturated fat, which can raise LDL (“bad”) cholesterol and increase cardiovascular risk. Low-fat dairy alternatives provide the same benefits while lowering the amount of saturated fat.

For adults whose overall diet is already low in saturated fat, full-fat dairy can fit as well. The key is to consider the whole dietary pattern rather than focusing on a single food.

What is the new inverted food pyramid?

The food pyramid is a visual of what the average individual should consume in a single day. It is meant to be a basic guide on portion sizes for each food group, the larger sections represent the food groups that should comprise the majority of a person’s daily diet, and as the sections decrease, that indicates the food group portions that should be progressively smaller.

Today's inverted food pyramid is supposed to convey to the public to consume real food over highly processed and packaged food, to prioritize protein and dairy, choose healthy fat and reduce sugar. A key point of clarification is, because whole grains are at the bottom of the pyramid, it appears that guidance says to reduce or eat fewer grains. The graphic could be misleading here because that is not what the recommendations say, which is to increase the portion of whole grains and reduce processed grains.

Different from the original pyramid and MyPlate, this one doesn't convey anything about individual portion size.

Why did the dietary guidelines shift from the pyramid to a plate and back again?

The original food guide pyramid was first introduced in 1992 to be used as a visual guide for the public to easily interpret food guidance from the 1990-1995 Dietary Guidelines for Americans. The pyramid visual emphasized two concepts: the base of the pyramid was the widest and represented the largest amount of food Americans should consume. As the pyramid narrowed, so did the recommendation for the amount of food for each successive food group. There was also no visual guidance as to what kind of food in each food group was healthy. Unfortunately, this did not translate well with the public because there was no guidance as to the amount or kind of food recommended in each section of the pyramid.

MyPlate was created in 2011 as the visual for the 2010-2015 DGA and to address these issues. It was scaled to the actual size and portion of what people would normally consume for each of the food groups based on a nine to 11-inch diameter (circular) plate.

MEDIA INQUIRIES: For reporters who wish to speak to Allison Miner about the 2025-2030 Dietary Guidelines for Americans, please email media contact Michelle Thompson at mthomp7@gmu.edu.

Allison Miner, EdD, MS, RDN, is a licensed dietitian and assistant professor in the Department of Nutrition and Food Studies. She has more than 30 years of experience in clinical nutrition, education, and community health, specializing in obesity and cardiovascular disease prevention.

�鶹��Ƶ �鶹��Ƶ

�鶹��Ƶ College of Public Health at �鶹��Ƶ

The College of Public Health at �鶹��Ƶ is the first College of Public Health in Virginia and a national leader in inclusive, interprofessional, public health research, education, and practice. The college is comprised of public health disciplines, health administration and policy, informatics, nursing, nutrition, and social work. The college offers a distinct array of degrees to support research and training of professionals dedicated to ensuring health and well-being for all. The college’s transdisciplinary research seeks to understand the many factors that influence the public’s health and well-being throughout the lifespan.

Topics

How you eat may be connected to how you sleep

Taylor Thomas — Thu, 11 Dec 2025 14:22:19 +0000

How you eat may be connected to how you sleep Taylor Thomas Thu, 12/11/2025 - 09:22

In This Story

Raedeh Basiri, PhD, RDN

The average adult should get a minimum of seven hours of sleep daily, according to Centers for Disease Control and Prevention recommendations. An estimated 50 to 70 million Americans are diagnosed with a sleep disorder (ex., sleep apnea, insomnia) that prevents optimal sleep outcomes, and what we eat may play a role.

A study by �鶹��Ƶ registered dietitian and clinical nutrition researcher Raedeh Basiri showed that blood sugar levels—whether in individuals with or without diabetes—are linked to sleep quality. The research found that blood glucose patterns, diabetes management, and the types of foods people eat all were associated with how well they sleep:

Individuals with diabetes were more likely to have trouble sleeping, be diagnosed with sleep disorders, and have abnormal sleep duration compared to individuals without diabetes. Those with prediabetes showed similar patterns, but not as strongly.
Strict dietary management and diabetes control were associated with more sleep difficulties, suggesting that blood-sugar status and the types of foods you eat may play important roles in how well you sleep.
Low-protein diets, especially when combined with high-fat intake, were most consistently linked to poor sleep across the board. On the other hand, low-carb, high-fat diets were associated with a lower likelihood of short sleep duration in both people with diabetes and those with normal blood sugar.

Basiri’s research highlights the importance of considering both dietary patterns and blood sugar status when developing strategies to improve sleep.

Glycemic status and macronutrient intake as predictors of sleep outcomes: an analysis of NHANES 2007–2020 data was published in October 2025, in Frontiers.

�鶹��Ƶ the researcher

Raedeh Basiri is a registered dietitian and an assistant professor in the Department of Nutrition and Food Studies at George �鶹��Ƶ’s College of Public Health. Basiri is a clinical nutrition researcher specializing in personalized nutrition therapy and the use of emerging technologies, such as continuous glucose monitoring, to improve outcomes in individuals with prediabetes, diabetes, and metabolic syndrome. Her work combines randomized controlled trials and large-scale data analysis to investigate how whole foods and dietary patterns impact insulin resistance, glycemic control, sleep, and both mental and gut health. Basiri takes a rigorous, interdisciplinary approach and is deeply committed to chronic disease prevention, collaborative research, and mentoring future professionals.

Thumbnail photo by Slaapwijsheid.nl via Unsplash.

Topics

blood glucose control

Research

CPH research

From law to federal nutrition science: George �鶹��Ƶ PhD alum carves out career at USDA

Taylor Thomas — Mon, 08 Dec 2025 14:26:45 +0000

From law to federal nutrition science: George �鶹��Ƶ PhD alum carves out career at USDA Taylor Thomas Mon, 12/08/2025 - 09:26

Kelly Kogan. Photo provided.

At �鶹��Ƶ, Kelly Kogan found the space to merge two growing interests—nutrition and data—into a new career direction. “My favorite part was the ability to really pursue my interests,” she said. “I’m very grateful they enabled me to do what I wanted to do.”

That direction wasn’t obvious at first. When Kogan left her two-decade D.C. law career, she didn’t yet know where she was headed. She just knew she needed change. “I wasn’t a happy lawyer,” she said. “I woke up one day and thought, I don’t want to do this for another decade.”

Food had always been a love: cooking for her family, food photography, thinking about nutrition. She followed that curiosity into an undergraduate Introduction to Nutrition class at �鶹��Ƶ. “And I loved it,” she said.

One class led to another, then to the master’s program in Nutrition and Food Studies in 2021. As her interests sharpened, Kogan discovered a passion for working with data and pursued a PhD in Health Services Research, which she completed in 2023.

Today, Kogan works as a nutritionist for the U.S. Department of Agriculture, helping guide What We Eat in America, the dietary intake survey that captures a detailed portrait of Americans’ food habits. The survey serves as a cornerstone of U.S. nutrition science, informing decades of research and major public health decisions, such as the addition of folic acid to bread products to prevent birth defects.

“This work is important,” Kogan said. “Data is what informs evidence-based policymaking. We have to know how to collect it, clean it, and analyze it to identify problems and create solutions.”

What We Eat in America is the dietary interview component of the National Health and Nutrition Examination Survey, supported by USDA’s Food Surveys Research Group, where Kogan contributes to the data and methods that make this work possible.

Kogan’s work with the research group grew out of her dissertation at George �鶹��Ƶ, a study of breastfeeding outcomes and food insecurity that probed how federal nutrition programs shape families’ decisions. That project opened the door to a USDA postdoctoral fellowship and ultimately to the role she holds now.

For Kogan, the shift from law to federal nutrition science wasn’t linear. George �鶹��Ƶ gave her the room to develop a specialized focus on nutrition data, a focus that carried forward into her professional life. “You have to be incredibly focused and self-directed,” she said. “Every class project I did, I found the data and turned it into a nutrition question.”

Learn more about the Public Health PhD and Health Services Research PhD programs at the George �鶹��Ƶ College of Public Health.

Topics

MS Nutrition

PhD in Health Services Research

Can a mango a day keep diabetes away: A pioneering study shows the benefits of foods with natural sugars versus added sugars

Taylor Thomas — Wed, 24 Sep 2025 17:31:40 +0000

Can a mango a day keep diabetes away: A pioneering study shows the benefits of foods with natural sugars versus added sugars Taylor Thomas Wed, 09/24/2025 - 13:31

If presented with two snacks, one containing seven grams of sugar and another with more than 30 grams of sugar, choosing the healthier option should be a no-brainer, correct? Well, maybe not. Less sugar is not automatically healthier.

Photo by Luhai Feng/pixababy

For the nearly 100 million adults in the United States who are currently living with prediabetes, a tropical fruit that can reduce the risk of diabetes sounds too good to be true. Tropical fruits contain anywhere between 10 to 50 grams of sugar, with mangos on the high end of the spectrum, making them seem a poor snack choice based on that alone. But research by clinical nutrition researcher Raedeh Basiri indicates that mangos, despite having more sugar than many low-sugar snacks, may offer protective factors for adults with prediabetes.

“It is not just the sugar content that matters, but the overall food context that matters,” said Basiri, assistant professor in �鶹��Ƶ’s Department of Nutrition and Food Studies. This study is the first long-term clinical trial to demonstrate both metabolic and body composition benefits of mangoes in prediabetes.

Simply put, it’s more than the sugar in the food; it’s about the whole food. The sugars naturally found in mangos, and other fruits, are complemented by fiber and other vitamins and nutrients that offer additional health benefits. Food with added sugar, such as breakfast cereals, and even low-sugar snack options, may not have the same nutritional value and can even increase diabetes risk.

“The goal is to encourage people to include whole fruits, like mango, as part of healthy eating behaviors and practical dietary strategies for diabetes prevention,” said Basiri. “Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered.”

Basiri and her team split study participants into two groups; one group received a fresh mango daily, while the other group was given a low-sugar granola bar each day. Over six months, researchers measured participants’ blood glucose levels, bodily responses to insulin, and body fat.

At the conclusion of the study, findings revealed that the high-sugar mango (32 grams of sugar) proved more beneficial than a low-sugar granola bar (11 grams of sugar). The group that consumed the daily mango showed improved blood glucose control, enhanced insulin sensitivity, and reduced body fat.

Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study was published in Foods in August 2025.

This study was funded by the National Mango Board. The authors declare no other potential conflicts of interest. The funders had no role in the design of the study, in the collection, analysis, interpretation of data, or the decision to publish results.

�鶹��Ƶ the researcher

Explore Research at George �鶹��Ƶ

Topics

The Ozempic shortage is over. What now?

Mary Cunningham — Fri, 11 Apr 2025 20:00:56 +0000

The Ozempic shortage is over. What now? Mary Cunningham Fri, 04/11/2025 - 16:00

After nearly three years of backorders and pharmacy scrambles, the high-demand weight-loss drugs Ozempic, Wegovy, and Mounjaro are finally back in full supply.

Martin Binks. Photo by Mary Cunningham/CPH

The FDA recently declared an end to the nationwide shortage of their active ingredients, semaglutide and tirzepatide. During the shortage, pharmacies were temporarily allowed to sell “compounded” versions—custom-mixed alternatives made from raw ingredients. But now that the FDA-approved brands are widely available, patients are facing new questions about access, safety, and ongoing care.

Martin Binks, chair of the Department of Nutrition and Food Studies at �鶹��Ƶ and a researcher and clinician with expertise in obesity, explains what this moment means for patients, providers, and public health.

Can people still get compounded versions of these drugs?

In most cases, no. The FDA rule is very clear. Now that the shortage is resolved, prescribers are only allowed to prescribe the safe and effective FDA-approved versions of these medicines—meaning pharmacies are prohibited from creating off-label compounded versions, even so-called “exact copies.” 

There will be rare exceptions when compounded versions are allowed. For example, if a patient has a specific medical need, such as an allergy, which can be resolved through minor changes in the drug’s formulation. 

If the FDA were to declare another shortage of these drugs, pharmacies would be allowed to sell compounded versions again. But this is very unlikely to happen given the huge investments companies like Eli Lilly and Novo Nordisk are making in these medications.

Why are the compounded versions no longer allowed? What are the risks for patients?

Compounded versions are not approved by the FDA, meaning they are not subject to testing for safety and efficacy. This creates a lot of risks when the products are used by large populations. Also, the FDA versions are subject to post-approval monitoring for any new safety issues, compounded versions are not.

While many compounding pharmacies did act ethically during the shortage, and within the scope of the FDA’s temporary rules, the public can’t always identify the difference between those and “bad actors” selling dangerous counterfeits.

Will “bad actors” continue to sell the non-FDA approved versions?

Given the nature of demand for these weight loss medications, it’s very likely dangerous entities will continue to sell unapproved compounded versions of these drugs, creating a risk to public health until or unless we can improve access to the FDA-approved medicines. A recent JAMA Network Open study showed that nearly half of all online pharmacies selling semaglutide were illegal operations, with some products containing dangerous impurities or excessive doses. Beyond the adverse effects a patient could directly suffer from this, it may also deter people from using the well-tested, well-controlled FDA versions of these drugs that could actually improve their health, essentially creating a double-edged threat to public health.

What’s the right way to use weight loss medications like semaglutide and tirzepatide?

These medications are intended to be used alongside overall healthy habits. Used appropriately, they can help manage appetite and metabolism for people with obesity, but they’re most effective when combined with lifestyle changes like healthy eating, physical activity, sleep, and stress management. It’s also essential that patients meet medical criteria for use.

How can patients protect themselves now?

Be cautious about where you get your medication. Don’t rely on online sources that promise cheap or no prescription access. Talk to a licensed health-care provider about safe, approved options. And keep in mind that bad actors may continue trying to sell counterfeit products even as legitimate compounding operations shut down.

Martin Binks, Ph.D., MBA, is professor and chair of the Department of Nutrition and Food Studies at �鶹��Ƶ’s College of Public Health. A metabolic disease scientist and clinician who is recognized as an international expert on obesity science and practice. Binks has spent more than 25 years treating patients with obesity through behavioral, pharmacologic, and surgical approaches. His research spans brain health and cognition, 3-D food printing, and nutrition’s role in chronic disease. Binks previously held academic and leadership positions at Texas Tech University, Duke University Medical Center, and he is a fellow of The Obesity Society, the European Society of Preventive Medicine, World Obesity and the New York Academy of Medicine.

Media inquiries: To schedule an interview with Martin Binks, contact Associate Director of Marketing and Communications Mary Cunningham at mcunni7@gmu.edu.

Disclosures:

Martin Binks has interacted with a wide range of pharmaceutical companies in his fundraising role as Secretary Treasurer at The Obesity Society

Martin Binks has also received research funding from Novo Nordisk related to earlier versions of the GLP-1 medicines (liraglutide) and served on the speaker’s bureau at Novo Nordisk during the launch of Saxenda®

Martin Binks holds common stock in Eli Lily, Novo Nordisk and Aardvark Therapeutics.

Topics

Obesity

Nutrition and Weight Management

�鶹��Ƶ Dining launches kosher program at Southside

Janelle Applewhite — Fri, 07 Jul 2023 19:05:52 +0000

�鶹��Ƶ Dining launches kosher program at Southside Janelle Applewhite Fri, 07/07/2023 - 15:05

�鶹��Ƶ Dining has worked closely with �鶹��Ƶ Hillel and the Chabad at �鶹��Ƶ to provide students, faculty, and staff with an eclectic mix of kosher cuisine at Southside Dining Hall, enabling Jewish students to easily follow kosher dietary rules.

Bracha and Rabbi Ezra Wierner of Chabad at �鶹��Ƶ with Char Bar owner Michael Chelst at the opening of �鶹��Ƶ Mensch. Photo by Sofia Vetrova

The station, known as �鶹��Ƶ Mensch, launched in January and serves kosher dinners Sundays through Thursdays on a first-come, first-served basis.

Rabbi Daniel Novick from �鶹��Ƶ Hillel says his team is grateful to their �鶹��Ƶ colleagues for years of partnership that helped get them to this point. “We are not only excited about what this means for our Jewish community now, but how this will help our efforts to make �鶹��Ƶ an attractive destination for Jewish students for years to come.”

Char Bar, a well-known kosher establishment in downtown Washington, D.C., is providing a selection of brisket tacos, hot honey chicken, burgers, kabobs, sandwiches, and more. Production and service will be overseen by a mashgiach—an expert kosher supervisor—to ensure the highest standards are followed.

This addition to the dining program has been in the works for years and aligns with the university’s overall mission of inclusion. �鶹��Ƶ Dining is thrilled to be able to bring the �鶹��Ƶ community food that is both delicious and respectful of kosher rules.

“With such a diverse campus and requests for foods that fit into a kosher lifestyle, we are very excited to bring this innovative and inclusive concept to fruition at �鶹��Ƶ,” says Pascal Petter, executive director of �鶹��Ƶ’s Auxiliary Services.

“There’s a Jewish expression, ‘May we go from strength to strength!’” says Rabbi Ezra Wiemer, co-director of Chabad at �鶹��Ƶ. “This is a huge milestone for the Jewish community, and we are thankful to the �鶹��Ƶ administration for their true commitment to inclusion.”

Learn more about dining options at �鶹��Ƶ

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Future 50 Foods stations help �鶹��Ƶ students eat sustainably and nutritiously

lclarkg — Thu, 22 Jun 2023 15:55:06 +0000

Future 50 Foods stations help �鶹��Ƶ students eat sustainably and nutritiously lclarkg Thu, 06/22/2023 - 11:55

Update: July 11, 2023 – �鶹��Ƶ Dining, powered by Sodexo, Inc. has been awarded Food Management Magazine’s 2023 Best Concept Award – Best Station Concept for the dining program’s original concept, Future 50 Foods, at Southside and Ike’s Dining Halls.

When diners came to lunch at �鶹��Ƶ dining halls this spring, they found little card tents by each food item. In addition to noting what the food was, each card was color-coded green, yellow, or red to indicate what the food’s carbon impact was.

The carbon impact indictors are a part of �鶹��Ƶ Dining’s efforts to encourage students to eat sustainably. All food has a carbon impact, which reflects the amount of greenhouse gas emissions that are caused by creating that food, whether it’s from growing, transporting, processing, cooking or disposal.

Photo by Jason Kirichok/�鶹��Ƶ Dining

Green cards noted foods with the lowest carbon impact, such as beans and seasonal fruits and vegetables. Red cards reflected foods with high carbon impact, such as meat, cheese, and eggs.

“These indicators invited guests to reflect on the process of how food gets to our plates,” said Sophia Nelson, marketing specialist with �鶹��Ƶ Dining. “With more than 75% of our options having a low carbon impact, we invited students to opt for a sustainable diet.”

In 2019, the World Wildlife Fund and Knorr identified 50 foods, known as Future 50 Foods, that have a lower environmental impact, as well as being nutritious. In the 2022-23 school year, �鶹��Ƶ Dining turned existing salad bars at Southside and Ike’s dining halls into Future 50 Food Stations. Students were able to build their own dishes, or select a featured dish, such as couscous salad or Hungarian goulash, created by the chefs using the Future 50 Foods.

“The whole program aims to provide students with a better understanding of where their food comes from, the impact of their dietary choices on the environment, how they can support local farmers, and how to eat healthier without sacrificing the taste,” said Sofya Vetrova, �鶹��Ƶ Dining’s marketing director.

�鶹��Ƶ Dining Dietitian Brooke Tresch also uses Future 50 Foods in her campus events that help teach students how to eat healthy. One event in the spring semester taught students how to make overnight oats with flax seeds.

The program continues to grow in its sustainability, with the station offering ingredients such as lettuce grown at �鶹��Ƶ's Hydroponic Greenhouse, as well as from local farmers and businesses. Additionally, since 2018, �鶹��Ƶ Dining has been collecting food waste for composting.

Photo by Jason Kirichok/�鶹��Ƶ Dining

The program is a success both in terms of sustainability and in terms of customer satisfaction. Before the launch of the Future 50 Food stations, a survey of �鶹��Ƶ students found that many supported a more plant-based diet. In March 2022, �鶹��Ƶ Dining conducted a survey to identify the overall satisfaction rate for meal options served to students. More than 7,000 students took part in the survey. The results identified the need for healthier, more nutrient-rich meals, as well as allergen-free and religious-friendly options. More than 90% of respondents had an age demographic of 19–24 years of age. Within that group, 79% reported making a choice to go meatless one or more days a week, and 65% indicated a preference for a more plant-forward diet.

After the stations debuted, �鶹��Ƶ Dining again surveyed students, the majority of whom indicated that they enjoy eating at the plant-forward food station. “After seeing the dedication that �鶹��Ƶ Dining has put into the Future 50 Food Program at its dining halls, I am confident that the vegan and vegetarian community at �鶹��Ƶ will continue to flourish in the future,” said Wen Tran, a vegan diner and student.

“In response to the growing demand for flexitarian food options, it's important for universities like �鶹��Ƶ to provide more plant-forward meals to address students’ needs,” Vetrova said. “Not only will this help create a healthier environment on campus, but it will also help universities attract and retain students who are looking for more vegetarian options.”

A version of this story was originally published online by Food Management Magazine.

Learn more about �鶹��Ƶ Dining

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Pandemic emergency food benefits end as Nutrition Month starts

John Brandon Cantrell — Tue, 28 Feb 2023 19:10:06 +0000

Pandemic emergency food benefits end as Nutrition Month starts John Brandon C… Tue, 02/28/2023 - 14:10

In This Story

Evelyn Tomaszewski, MSW, ACSW

Kerri LaCharite, PhD

Erin D. Maughan, PhD

Topics

food insecurity

Department of Nutrition and Food Studies

Department of Social Work

School of Nursing

SNAP benefits

Food and Nutrition

Poverty and Inequalities

March 1 end of program will impact millions of Americans–predominantly families and people of color

Millions of families rely on food pantries, even after the height of the pandemic. Photo Credit: Emily Bartenfelder, �鶹��Ƶ BSW '20

On the same day National Nutrition Month kicks off, millions of individuals and families in the U.S. who currently receive benefits from the Supplemental Nutrition Assessment Program (SNAP) will see a decrease in their federal food benefits. On March 1, pandemic emergency allotments to SNAP are set to end–cutting benefits by $90 per month per person (on average).

Despite SNAP emergency allotments, many Americans still face food insecurity

During the COVID-19 public health emergency, food insecurity rates doubled overall throughout the nation and tripled in households with children. Congress originally enacted emergency allotments (EAs) during the pandemic to provide economic stimulus and address food insecurity. However, data shows that even though EAs kept more than 4 million people “above the poverty line,” according to a study from the Urban Institute, millions of Americans still experienced food insecurity and lived below the poverty line.

Evelyn Tomaszewski, MSW, assistant professor of social work in the College of Public Health at �鶹��Ƶ, underscores the severity of the issue, saying: “Food insecurity was prevalent during the pandemic and will remain a serious concern in a ’post-pandemic’ world, particularly among households with children–who were most likely to face food insecurity during the pandemic–as well as communities of color (per USDA data).”

“When you are struggling to balance rent and daily living expenses, a loss of $168 or $190 can translate to hardship and extreme food insecurity,” said Tomaszewski. “In 2022, 9% of the population of Virginia, or 1 in 11 persons, accessed SNAP benefits. We are talking about our neighbors, our students, and our colleagues.”

A study by American University found that by the end of 2021, Americans were paying an average of 12 percent of their income on food; for lower-income wage earners, it was closer to 36 percent.

In 2023, an estimated 34 million people (including 9 million children) still remain food insecure, and the cost of food is expected to rise by 3.5 percent - 4.5 percent, according to the USDA.

Vulnerable populations already adversely affected by COVID will see the biggest impact

“Our country’s vulnerable populations have been the most affected by COVID and inflation. Those who live significantly below the poverty threshold, including households with children headed by single women and Black and Hispanic households, rely on SNAP benefits to make sure there is food on the table,” said Kerri LaCharite, PhD, associate professor of Nutrition and Food Studies in the College of Public Health.

LaCharite and Tomaszewski are also concerned for populations that will likely dip below the poverty line when EAs end, including college students, seniors living on a fixed income, and individuals with disabilities.

�鶹��Ƶ Social Work students volunteer at food pantry during COVID-19 pandemic.

College students who qualified for the emergency allocation will also lose their benefits on March 1, when those defined as “able-bodied adults without dependents” will again be limited to a three-month limit of benefits. According to the College and University Food Bank Alliance, more than 30% of college students were food insecure in 2019, even before the pandemic.

Older adults and persons with disabilities saw a decrease in SNAP benefits when they received “long overdue (and still minimal) increase to social security benefits.” With the end of EAs, benefits will be cut (on average) by $168.00 per month for households with adults aged 60 and older and (on average) $190 per month for persons with disabilities.

The impact of food insecurity is long-lasting for children and adults. “The long-term effects of food insecurity will affect health outcomes. In children, food insecurity is associated with cognitive problems, higher risks of being hospitalized, asthma, behavioral problems, depression, poorer general health, among a longer list. In non-senior adults, food insecurity is associated with diabetes, hypertension, mental health issues, high blood cholesterol levels, and poor sleep,” said LaCharite.

Food banks, schools, and community support - How will individuals, families, and communities meet the need?

Erin Maughan, PhD, associate professor of nursing in the College of Public Health, works with K-12 school districts and school nurses and is particularly concerned about the impact on school-aged children, school systems, and the employees who may already be stretched thin.

“With SNAP emergency funds decreasing, it could increase the number of students or amount of food schools will provide students. Schools already are a safety net for food (breakfast and lunch), and some provide food backpacks for the weekend. Of greater concern is how it will impact mental health and learning. When children are hungry, they can't concentrate; down the road, it could also be an issue of malnutrition,” said Maughan

“Families are going to need to fill the gap somehow,” says LaCharite. “We have seen this in the past. It will likely mean increased reliance on food banks and pantries, skipping meals, and a significant decrease in the consumption of fruits and vegetables. Food insecure families buy less fruits and vegetables and buy more nonperishable staples as their budget for food shrinks.”

People are losing a significant amount of support money available via the SNAP EA, resulting in increased reliance on food banks (which are also consistently reporting both increased need and decreased donations.) While many of our area emergency food providers saw a temporary dip in need in fall 2021, they also experienced a large increase in patrons seeking food in the spring of 2022 as inflation rates started to rise.

What can be done to help?

March 1 is also the start of National Social Work Month, and Tomaszewski sees an important role for social work students and faculty–and beyond. In addition to donating to area food banks, there are ways that members of the community can help those experiencing food insecurity.

“At the macro or systems level, everyone can advocate for the Commonwealth of Virginia to add funds to the program that not only ensures SNAP benefits (at least) similar to the SNAP EA levels but also expands coverage to those that will be losing benefits, such as ‘able-bodied persons’ and college students,” says Tomaszewski.

She also sees an important role for those in the College of Public Health and beyond. “Social work students, and students throughout the College, directly work with those who will be affected by this policy change and/or who are at risk for food insecurity. At the individual level, social work students and allied professionals across the College can learn about food insecurity and available benefits, and ensure that clients know what is available, such as the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) and SNAP.”

As the country recognizes National Social Work Month and National Nutrition Month, it is also an opportunity to recognize, support, and advocate for our neighbors, our students, and our colleagues who continue to experience food insecurity across the United States.

Food and Nutrition

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The Ozempic shortage is over. What now?

Can people still get compounded versions of these drugs?

Why are the compounded versions no longer allowed? What are the risks for patients?

Will “bad actors” continue to sell the non-FDA approved versions?

What’s the right way to use weight loss medications like semaglutide and tirzepatide?

How can patients protect themselves now?

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�鶹��Ƶ Dining launches kosher program at Southside

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Future 50 Foods stations help �鶹��Ƶ students eat sustainably and nutritiously

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Pandemic emergency food benefits end as Nutrition Month starts

In This Story

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March 1 end of program will impact millions of Americans–predominantly families and people of color

Despite SNAP emergency allotments, many Americans still face food insecurity

Vulnerable populations already adversely affected by COVID will see the biggest impact

Food banks, schools, and community support - How will individuals, families, and communities meet the need?

What can be done to help?