Claudia Zapata, MS, RD

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Claudia Zapata, MS, RD

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Negotiating better health & brokering body peace at http://thediplomacydiet.com

10/30/2026

The advice I gave in 2000 isn’t always the advice I give today, and that’s a good thing. Three things I’ve changed my mind about 👇

1. Fasting: For years I pushed my first meal to 1 p.m. and called it discipline. I’ve changed my mind about the timing, not the break. I still close the kitchen and give my body at least 12 hours overnight. But for women, especially in midlife, long morning fasts can keep stress hormones running high, and much of the early fasting research wasn’t done on us. Now I eat earlier: a protein-forward breakfast, a little fuel before workouts, and dinner done early. Same overnight break, much better mornings.📆

2. Dietary fat and eggs: I became a dietitian in the low-fat era, when we told people to toss the yolks and buy fat-free everything. But, fat-free products often just swapped fat for sugar. And for most people, cholesterol from eggs affects blood cholesterol far less than we once thought, so I recommend whole eggs (with the yolks!), for their choline, vitamin D, and lutein. Still, not all fats are created equal. I tell people to avoid the junk and build meals around olive oil, avocado, nuts, seeds, and fatty fish, with butter and full-fat dairy in portions. Also - healthy fats won’t make you gain weight. In a large five-year study, people eating olive oil and nuts freely lost slightly more weight and gained less around the middle than those told to cut fat.🍳

3. Supplements. For years my answer was “food first, and you probably don’t need them.” Food is still first, always. But, I’ve changed my mind about the second part. Needs shift with age, menopause, training, and GLP-1 medications, when appetite drops and every bite counts more. Gaps in vitamin D, magnesium, and omega-3s are common and hard to close with food alone. And creatine is now a top pick of mine for women, for muscle, strength, and even brain health. 💊

Changing your mind when the evidence changes isn’t flip-flopping. It’s evolution! 😊

What’s something you’ve changed your mind about? Tell me below 💚 And send this to a friend who’s still tossing her yolks 🥚

10/26/2026

Before you reach for the Emergen-C… know this: vitamin C taken after you start feeling sick doesn’t do much. The research shows a modest benefit only when you take it consistently, every day, before the sniffles start.

What helps when a cold hits? Zinc lozenges have some of the best evidence for shortening a cold, if you start them within 24 hours of your first symptoms and let them dissolve slowly (don’t chew!).

But the real foundation is built long before cold season:

😴Sleep: In one well-known study, people sleeping less than six hours a night were about four times more likely to catch a cold than those sleeping seven or more.

🍳🥕Protein and produce. Your immune cells are built from protein, and colorful fruits and vegetables supply the vitamins they run on.

🏃‍♀️Daily movement and time outside. I walk outside every day, no matter what, allergies and all (hello, San Antonio 🤧).

🧘‍♀️Stress. Chronic stress measurably weakens immune defenses.

💉Your flu shot. It lowers your chances of getting the flu and, if you do get sick, of getting seriously ill. October and November are ideal timing.

🫧Hand-washing. Twenty seconds with soap and water, especially before eating and after being out. It’s simple, but research shows good hand hygiene meaningfully cuts down on respiratory infections.

💊Here’s my full cold-season lineup, including the daily supplements I take and what I keep on hand for the first sign of a cold: https://us.fullscript.com/s/thediplomacydiet/shop/plans/TXVsdGlQYXRpZW50UGxhbi0xOTE4NDg=

Supplements are personal, so check with your doctor before starting anything new. I earn a small commission on purchases.

Evidence over hype, all winter long. 💚

10/23/2026

I’ve been a dietitian for over 25 years, and I can tell you: you can have a great diet on paper and still have an exhausting relationship with food.

Rigid rules. Guilt. A running tally that never shuts off.

Here’s how to tell. Ask yourself:

→ Do I eat when I’m hungry and stop when I’m satisfied, most of the time?
→ Is any food, or whole food group, off-limits forever, even a piece of bread? (medical needs aside)
→ Can I enjoy dessert, a dinner out, or a family meal without a payback plan?
→ Does one off-plan meal derail my day, or my week?
→ Does food decide my mood or my self-worth?

If a few of those made you wince, that’s not a failure. It’s information, and it’s something you can renegotiate.

Try this week: pick one food rule you follow out of fear, not preference (the “never” foods count), and renegotiate it.

Save this for the next time your plate feels like a test, and send it to someone who could use permission to relax around food. Please note, though: if food rules are taking over your life, a registered dietitian and/or eating disorder specialist can help, and there’s no shame in asking.

Pull up a chair: follow for a better agreement with food. One you can actually keep 💚

10/20/2026

Cheers to 25 years of cooking for my favorite diet saboteur, resident taste tester, and unofficial sommelier!🍷❤️

Love sharing this delicious life with you!

Happy anniversary, my love! Here’s to many more years of good food, great w**e, and negotiating what’s for dinner. Btw, I bought you some cooking lessons. You’ve got the next 25! 😂 🥂❤️

❤️

10/19/2026

Lemme tell you… 😉 Those gummies, pills, powders, and teas promising to boost your metabolism? Don't believe the hype.

Your metabolism isn't a light switch. Think of it more like a dial. You can't crank it up overnight, but you CAN influence how your body burns and uses energy.

Here's what can help turn that dial: 👇

💪 Build and preserve muscle. Muscle burns calories even at rest, while playing an even bigger role in blood sugar regulation and insulin sensitivity. It's one of your most valuable assets for metabolic health, especially as you age.

🚶 Move more throughout the day. Your workouts count, but so does everything in between. Walking, taking the stairs, gardening, even household chores. Exercise "snacks" all add up!

🥚 Enjoy quality protein. Your body uses more energy to digest protein than carbs or fat. It's called the thermic effect of food. Not a metabolic miracle, but a real effect.

☕ Enjoy your coffee. Caffeine can temporarily increase calorie burning, although the effect is modest and tends to diminish with regular use. No expensive supplement required!

🍽️ Don't underfuel your body. Cutting calories too aggressively can backfire. Your body may respond by burning fewer calories, and eating too little can make it harder to preserve muscle.

😴 Don't underestimate sleep. Poor sleep doesn't necessarily slow calorie burning, but it can increase hunger, impair insulin sensitivity, and affect how your body responds to weight loss.

The takeaway? You can influence how much energy your body burns, but there's no magic switch. And metabolic health is about so much more than burning calories.

💚 Share this with that friend who's tried every metabolism hack on Instagram.

Follow for evidence-based nutrition advice without the gimmicks. 💚

10/15/2026

🫘TikTok calls it “protein stacking.” I call it a smarter way to build a meal. 😉

Next time you're cooking ground chicken, turkey, or beef, try adding beans! Black beans, pinto beans, white beans, lentils—whatever you have on hand. Canned (drained and rinsed) or freshly cooked both work.

It's such an easy way to incorporate more plant protein and fiber, add volume to your meals, and make that pound of ground meat go a little further. Good for your health AND your grocery budget!

Don't stop there! Toss in some vegetables, greens, or whatever else is hanging out in your fridge. I've added kale and roasted sweet potatoes to ground turkey and when it's time to serve, I'll also cubed avocado and nuts - and just like that, I have an easy, healthy and delicious harvest bowl.

Sometimes better nutrition isn't about what you take away. It's about what you add.

What's your favorite ingredient to add to ground meat? 👇Share your ideas below. I love learning from you!

Follow for practical ways to eat better without making healthy eating complicated.

10/12/2026

Restriction runs on willpower: every meal, every craving, every workout, every day. Of course it feels hard.

Structure works differently. It’s deciding ahead of time, so the healthy choice becomes the easy one.

Here’s how to start building it:

→ Plan dinners for the next two or three days. Pick them, write them down, and shop for them. That’s it. Ingredient prep beats meal prep.
→ Set up your space. Good food at eye level, the rest out of sight, sneakers by the door.
→ Give every meal the same starting formula: protein + color. Then fill in the rest. Think about what you need, and there’s less room left to stress over what you don’t.
→ Close the kitchen at least 3 hours before bedtime. Pick an evening time and call it done.
→ Put workouts on the calendar, the same way you’d schedule a lunch date or a doctor’s appointment. Include two or three strength sessions a week.
→ Have a plan B workout ready for the days that fall apart. Fifteen minutes counts, and so does a walk after dinner.

Structure isn’t strict. It’s supportive, it takes the guesswork and head games out of the equation, and it can leave room for the occasional w**e, worth-it dessert or bread - intentionally, with awareness and without guilt.

Pick one this week.

Structure without deprivation: follow 💚

09/26/2026

And, true story: less than 2 weeks later, my client texted me, "I lost 4 pounds!"

Keep going, and the weight will follow. 💪

For sound and effective weight management strategies, follow .

09/23/2026

Challenge. Fuel. Recover. Repeat. 💪

Getting stronger doesn’t have to be complicated.

Follow for evidence-based strategies to help you build strength and age powerfully.

09/21/2026

Your snack deserves a plate, too. 😊

Not because plating your snack somehow makes it healthier — but because sitting down and paying attention changes the experience of eating it.

This week, try a little challenge: instead of grabbing a handful here, a bite there, or eating straight from the container, make yourself a snack. Plate it. Sit down. Taste it. Enjoy it without distractions.

A little more intention goes a long way.

Save this one, and if you're up for the challenge, let me know how it goes!

Follow for more practical strategies to make healthy eating a little easier.

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San Antonio, TX

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http://thediplomacydiet.com/

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