Kristen Spang, MS, RDN, LD
Nutrition that fits the life you actually have.
I’m a Registered Dietitian in Del Rio, Texas, and I work with people who are tired of being handed a plan they’ll abandon in three weeks. We start with what you’re already doing, figure out what’s genuinely getting in the way, and change things at a pace you can keep up with. Your goal might be performance, muscle, weight, energy, or just feeling normal around food again — whatever it is, we’ll get there together.
I see clients through Nourish, so most insurance plans cover our sessions.
How I practice
Evidence-based, not trend-based.
Photo by Dani Rendina on Unsplash
When it comes to nutrition, there are a lot of opinions out there — and it is genuinely overwhelming to sift through all the conflicting information. That’s the whole reason I practice the way I do. It isn’t about the latest fad diet or the wellness trend that’s having a moment; it’s about using the best available research to help you make informed decisions about your own health.
What that looks like in practice is pretty simple. If I tell you something, I can tell you where it came from. If the research is genuinely mixed, I’ll say that too instead of pretending we know more than we do. And if something works for you but doesn’t match what the studies say about the average person, we go with what works for you — you’re the one living in your body.
What this actually looks like
Three things I promise you up front.
We start where you are
Not where a meal plan says you should be. The first thing we do is look honestly at what you’re already eating, how you’re sleeping, what your week actually looks like. You can’t build on a foundation you’re pretending about.
We change one thing at a time
Overhauling everything at once is why most plans fall apart by week three. We pick the change that will move the needle most and give it enough time to actually become normal before we add the next one.
We adjust as we go
Goals shift. Life gets loud. Something that worked in March stops working in July. That’s not failure, that’s the process — and it’s exactly why having someone in your corner beats following a PDF you downloaded.
The book
I wrote down the meal-prep system I kept explaining out loud.
Fuel Prep is the high-protein meal-prep system I built for the pilots and athletes I work with, written for anyone with demanding days and not much time. Twenty recipes with the macros already calculated, three sample weeks that actually add up, and the reasoning behind all of it — so you can adapt it to your life instead of following it exactly and quitting when it doesn’t fit.
No fear-mongering, no forbidden foods, no photos of food you’ll never make. Just the system, in plain language, from someone who does this for a living.
“Not everything is going to be ideal all of the time. We need to find balance between the chaos and the calm, and keep our health in the forefront of our minds.”Why it’s called Balanced Nutrition
Favorites
The stuff I actually recommend.
A running list of the products I find myself sending to clients over and over — kitchen gear, protein, hydration, the things that make eating well less of a project.
Why now?
There is no perfect time. There’s just the next one.
Life is busy and unpredictable, and there will always be a reason to put this off. But the sooner you take the first step, the less time passes before you’re standing somewhere new. It is never too late to make your own health a priority.