General
Understanding Macronutrients
Carbohydrates, proteins, and fats - what each does and how to balance them for daily energy.
Evidence-based · Personalized · Always on
Nutrition guidance you can trust.
Maya connects you with thoughtful, research-backed nutrition guidance, registered dietitian-reviewed answers, interactive tools, and a supportive community-so you can spend less time second-guessing and more time feeling your best.
40,000+Members served
98%Evidence-backed answers
ADACompliant platform
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Maya
"After knee surgery, your protein needs increase significantly - aim for 1.5 g per kg of body weight to support tissue repair."
06Membership plans
The Table
Self-guided nutrition learning with Maya Q&A and essential tools.
$9.99 /month
- ✓ Unlimited Ask Maya questions
- ✓ Full education library (60+ guides)
- ✓ Daily Q&A prompt
- ✓ Calorie estimator & recipe explorer
- ✓ Food access resource directory
- ✓ Word cloud & trending topics
- ✓ Email support
10%
OFF
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The Table
Self-guided nutrition learning with Maya Q&A and essential tools.
$119.88 $107.89 annually
Save $11.99/year
- ✓ Unlimited Ask Maya questions
- ✓ Full education library (60+ guides)
- ✓ Daily Q&A prompt
- ✓ Calorie estimator & recipe explorer
- ✓ Food access resource directory
- ✓ Word cloud & trending topics
- ✓ Email support
Most popular
The Supper Club
Everything in Basic plus personalized dietitian support and advanced tools.
$74.99 /month
- ✓ Everything in Basic
- ✓ 1-on-1 dietitian sessions (2/month)
- ✓ 24-hour personalized follow-up
- ✓ Customized meal plans
- ✓ Specialized condition modules
- ✓ Lab result interpretation
- ✓ Priority support
- ✓ Employer wellness reporting
Most popular
10%
OFF
OFF
The Supper Club
Everything in Basic plus personalized dietitian support and advanced tools.
$899.88 $809.89 annually
Save $89.99/year
- ✓ Everything in Basic
- ✓ 1-on-1 dietitian sessions (2/month)
- ✓ 24-hour personalized follow-up
- ✓ Customized meal plans
- ✓ Specialized condition modules
- ✓ Lab result interpretation
- ✓ Priority support
- ✓ Employer wellness reporting
Employer or benefits administrator? Contact us for group rates →
01Ask Maya
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Maya
Dietitian-reviewed · Always available
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Hi! I'm Maya, your evidence-based nutrition guide. Ask me anything - from meal planning to managing a health condition.
Common questions - try one:
Enhanced plan members get access to daily group sessions led by a registered dietitian.
02Today's Q&A
August 3, 2026Daily Question
"Is it better to eat several small meals throughout the day, or stick to 2–3 larger ones?"
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Maya's Answer
Current evidence suggests meal frequency matters less than total daily nutrition and food quality. For most people, 3 balanced meals is easiest to sustain. However, those with blood sugar instability or post-surgery recovery may benefit from 4–5 smaller meals. The best pattern is the one you can maintain consistently.
Based on meta-analyses in the American Journal of Clinical Nutrition (2024)
03What members are asking
Trending topics from our community - click any to ask Maya about it.
04Education library
Dietitian-written guides on general and specialized nutrition needs.
General
The Micronutrient Gap
Why most adults are low in magnesium, vitamin D, and B12 - and how food-first strategies close it.
Specialized
Post-Surgery Nutrition Protocol
Evidence-based guidance for wound healing, protein targets, and reintroducing solid foods safely.
Specialized
Blood Sugar Balance
Glycemic index vs. glycemic load, meal timing, and the fiber-protein pairing that stabilizes glucose.
Specialized
Nutrition After 60
How nutrient needs shift with age - calcium, B12 absorption, muscle-preserving protein, and hydration cues.
Specialized
Managing Food Allergies
Safe substitutions for the top 9 allergens without sacrificing nutrition or variety.
05Quick tools
Daily Hydration Tracker
Enter your weight and activity level to get your recommended water intake.
Activity level
Your recommended daily water intake
75oz
9.4 cups | 2.2 liters
Body weight ÷ 2 + activity bonus · National Academies guideline
Global Nutrition Recipes
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Lean pork chops simmered with crisp apple, celery, and warm spices. From The Southern Comfort Food Diabetes Cookbook - juicy, low-sodium, and ready in about 40 minutes.
View full recipe → -
A one-pot chickpea stew brightened with Ethiopian berbere. Capsaicin-rich chiles support healthy blood sugar - featured on the Rachael Ray Show from Eating from Our Roots.
View full recipe → -
Not your average French toast - stuffed with vegetables, nuts, and spices for a cozy, plant-forward plate that works for breakfast or dinner. From Eating from Our Roots.
View full recipe → -
Roasted butternut squash, Brussels sprouts, and red onion tossed in a maple–chili glaze. Sweet heat, vitamin A–rich, and perfect as a side or light main.
View full recipe → -
Carrots, ginger, turmeric, and a squeeze of lime blended into a silky, immune-supporting soup. Optional coconut milk for creaminess - ideal for cold season.
View full recipe → -
A Trinidadian classic reimagined with smoked salmon, peppers, and thyme over tender plantains. Brain-boosting omega-3s in a warm, spicy breakfast or brunch plate.
View full recipe →
Food Access & Affordability
- Find low-cost produce
Use the USDA Food Access Atlas to locate affordable fresh food near you.
Explore more → - Maximize canned & frozen
Canned beans and frozen spinach are nutritionally equal to fresh - and far cheaper.
Explore more → - SNAP-eligible nutrition
All our guides flag SNAP-eligible options. Filter recipes by budget.
Explore more → - Community food programs
Search community kitchens, food banks, and free meal programs by ZIP code.
Explore more →
For employers & HR teams
Reduce healthcare costs through better nutrition.
Companies offering “The Dish” as an employee benefit see an average 18% reduction in nutrition-related sick days and a measurable improvement in self-reported energy and productivity. Our employer dashboard provides anonymized aggregate insights.