But first, Pivot. - Episodes Tagged with “Healthy Eating”

Episode 87: NEW (2026) Dietary Guidelines for Americans: Pros, Cons and Dietitian Thoughts

Danielle Rancourt, RD — Fri, 16 Jan 2026 05:00:00 -0600

The new Dietary Guidelines for Americans are out and I genuinely can’t believe the food pyramid is back 👀

In this deep-dive episode, I’m joined by my fellow registered dietitians Sam and Hannah for an honest, real-life breakdown of the 2026 guidelines. We go page by page through the new 10-page document (link below), separating what actually changed from what just looks different, and what this all means for real people.

We talk visuals vs reality, protein targets, fiber gaps, dairy confusion, saturated fat messaging, gut health, grains, added sugars, alcohol guidelines, and the disconnect between what’s written and what the graphic is communicating.

In this episode, we cover:

What the Dietary Guidelines are and why they matter
Food pyramid vs. MyPlate (and why visuals matter)
New protein recommendations
Animal vs. plant protein
Dairy: full-fat vs. low-fat debate
Gut health + fermented foods (and what’s missing)
Fruits & veggies: servings, frozen/canned options, and access
Healthy fats: omega-3s vs. saturated fat confusion
Grains, carbs, and why the pyramid sends mixed messages
Added sugar guidance vs. real-life eating
Alcohol recommendations (or lack thereof)
Conflicts of interest worth knowing about
Summary of pros & cons plus what we’re changing as RD's

Bottom line:
We love the big-picture message: eat more whole foods, more fiber, less added sugar and less ultra-processed food—but execution matters. If guidelines are meant to guide the public, they need to be clear, realistic, affordable, and consistent.

📄 Follow along:
10-page DGA document: https://cdn.realfood.gov/DGA.pdf

Scientific Foundation report: https://cdn.realfood.gov/Scientific%20Report%20Appendices_1.8.26.pdf

👟 Bonus: This episode is 1 hour 20 minutes aka ~6,500–8,000 steps if you listen on a walk.

Episode 86: Building balanced meals: PCC vs PFF

Danielle Rancourt, RD — Fri, 21 Nov 2025 05:00:00 -0600

In the But First, Pivot podcast, we talk a lot about PCC (Protein–Color–Carb) and PFF (Protein–Fiber–Fat) — two simple frameworks we use to teach clients and athletes how to build balanced, satisfying meals without tracking.

In this episode, Dani and Sam break down what these frameworks are, how they’re similar, how they’re different, and when to use each one. You’ll learn:

Why both PCC and PFF work
Which one is easiest to start with
Downfalls of PCC and PFF
How to level up from PCC to PFF
Breakfast, lunch, and dinner examples for each
How these concepts help with energy, fullness, cravings, and performance

Connect with us:
→ Learn more about our coaching programs at the website pivotnutritioncoaching.com
→ Leave a review and share this episode

Host: Danielle Rancourt, MS, RD, CSSD, LD
Founder, CEO & Lead Dietitian of Pivot Nutrition Coaching

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Co-Host:
Samantha Ferguson, MS, RD

Episode 31: 9 lake season tips to help you stay on track with your health goals

Danielle Rancourt, RD — Mon, 26 Jun 2023 18:15:00 -0500

It can be challenging to stay in line with your goals during summer months, especially lake weekends which typically include more social drinking and eating. In this episode, I share 9 tips to help you enjoy summer weekends at the lake while staying in line with your health goals.

In this episode:
Savyll NA Mojito
True lemon

Host:
Danielle (Dani) Rancourt is a registered dietitian, certified sports dietitian and CEO of Pivot Nutrition Coaching.

Website: pivotnutritioncoaching.com