Nutrition Advice from a Veteran Dietitian and Athlete: Andy Yurechko MS, R.D., LDN
With nearly two decades of experience across hospitals, outpatient clinics, bariatric and GI centers, and now virtual counseling, registered dietitian Andy Yurechko has seen it all. He's worked with everyone from world-class researchers to confused parents, athletes to nursing home residents—and he's competed in a half Ironman himself.
Today, he helps clients one-on-one with everything from diabetes management to sports nutrition. I sat down with Andy to ask: What actually works? What should people really be paying attention to when it comes to food?
Here are his top takeaways.
1. Stop Worrying About Carbs—Start Watching Added Sugar
Andy says one of the most common misconceptions he sees—especially with parents of young athletes—is a fear of carbohydrates.
"For endurance sports like swimming or soccer, carbs are your main source of energy," he explains. "Some parents are unintentionally too restrictive because they think cutting carbs equals healthy. But kids need fuel."
Instead, he encourages clients to focus on added sugar, not total carbs.
Check the nutrition label—"added sugar" is listed under total carbohydrates. That's the number that tells you how much sugar was added during processing, not what naturally occurs in fruits or dairy.
"That's the number to watch," he says. "It's not that carbohydrates are bad—it's that added sugars add up quickly, and that's where we can make a difference."
2. Calories You Drink Count More Than You Think
Next on Andy's list: hidden liquid calories.
"A Starbucks drink can have 500–700 calories. That's an entire meal," he says. "But people don't register it the same way they would with food."
He recommends clients evaluate everything they drink in a day, including flavored coffees, sweetened teas, soft drinks, and even juices.
"The goal isn't to eliminate everything, but to become aware. Do you need whipped cream and syrup every morning? Can you switch to something with fewer calories and sugar?"
3. Start an Exercise Routine You Actually Enjoy
Yes, Andy's a half Ironman athlete—but no, he doesn't expect you to become one. When it comes to movement, his approach is simple:
"The best exercise is the one you'll keep doing."
Whether it's walking the dog, biking with your kids, or dancing in your kitchen—the most effective workout is the one you look forward to. For weight maintenance, the goal is about 60 minutes of activity most days of the week. For weight loss, closer to 90.
"But even small, consistent movement is better than nothing," he says. "You don't have to overhaul your life overnight."
4. Don't Chase Trends—Stick With the Basics
Nutrition misinformation is one of Andy's biggest professional frustrations.
"What's trendy today becomes the rule for some people, even if it's completely wrong for their body," he says. "It used to be low-fat everything. Now it's keto or Ozempic. People think they need to follow the latest thing, but that's not how health works."
Instead of swinging from one extreme to the next, he advises focusing on simple, sustainable practices—like drinking more water, eating more fiber, and yes, eating more fruits and vegetables.
5. Ditch the Meal Plans—Focus on Your Real Life
Andy's not a fan of rigid meal plans. Why?
"No one eats like a meal plan. It doesn't account for your culture, your cravings, your time, your budget," he says. "I'd rather teach people how to build balanced meals around what they already like."
"Meal plans are like training wheels. They can help you get started, but eventually you need to learn how to ride your own bike."
6. Start Small. One or Two Changes at a Time.
Above all, Andy emphasizes that lasting change doesn't happen all at once.
"When I meet with someone, I'll give them all the background and education, but then we pick one or two things to focus on," he explains. "It's not about doing everything perfectly—it's about finding what's most important for you right now."
That could be cutting out sweetened drinks, adding more protein, starting a 15-minute walk after dinner, or understanding what their body actually needs—not what social media says it should.
"If you can stick to one new habit, then we can build from there," Andy says. "That's how real change happens."
Andy Yurechko is a Registered Dietitian with 17 years of experience. To work with Andy, book an appointment with him here: https://www.faynutrition.com/dietitians/andrew-yurechko