RESPIN Your Diet in the Name of Women's Health

“What’s at the tip of your fork matters for your health,” asserts Maya Feller, MS, ND, CDN, a Brooklyn-based registered dietitian nutritionist and author of The Southern Comfort Food Diabetes Cookbook. Her message is clear: food is information. The choices we make in the kitchen speak directly to the distinct phases of womanhood—puberty, pregnancy, nursing, and menopause. In the name of women’s health, we couldn’t imagine a more thoughtful expert to share wisdom on how to nourish ourselves—placing nutrition at the foundation of our wellness efforts.

A graduate of NYU and a leading voice in the field, Feller works closely with patients to modify their diets in support of managing disease and improving long-term health outcomes. Early in her career, she developed a nuanced understanding of the structural barriers that limit access to nutrition—factors that, in statistically proven ways, directly impact underserved communities. This intersection of food justice and public health forms the foundation of her philosophy: that access to whole, unprocessed foods is not a privilege but a human right.

Her work is guided by deep compassion and a belief in the transformative potential of food. It’s this perspective that invites a sense of gratitude—one we encourage you to cultivate not just while cooking, but in every mindful bite. Though access to nutrition may not dominate mainstream conversations, it is a vital one—worthy of reverence for its power to replenish, revitalize, and heal. This belief in intentionality anchors one of our key pillars: Nourish.

Feller teaches that nourishment starts with your plate—but its impact ripples outward, affecting the body, mind, and spirit. Her call to “re-spin” our diets begins with embracing whole foods while avoiding the processed varieties that disrupt our internal balance. Processed foods—laden with added sugars, salts, fats, and refined carbohydrates—can throw off the body’s natural state of homeostasis. This, in turn, fuels inflammation, a root cause of many chronic conditions. She also highlights compelling research that shows how minimally processed foods support the biodiversity of the gut microbiome, while processed foods diminish it.

Even if you’re already in good health, there’s always room to refine and reset—and Feller’s expertise offers the perfect roadmap. Below, she shares her top five nutrition essentials for every woman ready to nourish her body with intention:

FISH

Feller is an advocate of fish and seafood, praising their rich concentration of omega-3 fatty acids—specifically EPA and DHA—which the body cannot produce on its own. She recommends prioritizing fatty varieties like salmon, trout, and tuna, as well as smaller species such as anchovies, sardines, and herring. Her advice? Shop responsibly. Look for ASC or MSC certification to ensure seafood is sustainably sourced.

Omega-3s, she explains, are particularly beneficial in reducing systemic inflammation and lowering the risk of cardiovascular disease—the leading cause of death for women in the U.S. And for those who follow plant-based diets, Feller is “wild about kelp” as a marine alternative.

BERRIES:

Antioxidant-rich and bursting with phytochemicals, berries are nutritional gold. Feller praises them for their role in minimizing oxidative stress caused by everything from pollution and poor diet to smoking and excess weight. Naturally low in sugar and high in fiber, berries help regulate blood sugar levels while also serving as powerful prebiotics—fueling the beneficial bacteria of the gut microbiome.

NUTS:

“I haven’t met a nut I don’t love,” Feller says. Whether you’re grabbing almonds, walnuts, or pistachios, you’re getting a blend of fiber, plant-based protein, healthy fats, and essential micronutrients. Walnuts provide a day’s worth of vitamin E, while pistachios, she notes, boast the highest plant-based protein content in what she affectionately dubs “the nut kingdom” (a term she admits isn’t official—yet).

BEANS & LEAFY GREENS:

Feller’s fiber-first philosophy shines again in her praise of beans and leafy greens. Both are instrumental in slowing carbohydrate absorption and stabilizing blood sugar—an essential step in preventing insulin resistance. Beyond fiber, beans deliver an array of vitamins and minerals. She suggests opting for fresh when possible, but if you’re using canned, look for low-sodium options and rinse them well.

For those less enthusiastic about legumes, leafy greens provide a worthy alternative. Hydrating and densely packed with antioxidants, phytonutrients, and vitamins, they offer a deeply nourishing option with their own generous helping of fiber.

EGGS:

A staple in Feller’s own home, eggs are what she calls “nutrient powerhouses.” Affordable and accessible, they offer a compact source of high-quality protein, choline, vitamin D, vitamin A, and B vitamins—all essential for immune and hormonal health. And if you’re worried about consuming too many, Feller adds that research indicates one egg per day should be fine.

FOOD as MEDICINE:

We firmly believe in the adage food is medicine. From gut health to skin clarity, inflammation management to immune support, so much of our vitality begins with what we eat. As women, one of the most empowering choices we can make is to become intentional with our nutrition—to nourish not only our bodies but to awaken our most vital health.

With Maya Feller’s expert insight, you can begin to re-spin your relationship with food and embrace its full potential to heal, energize, and empower—one bite at a time.