Have a happy and healthy New Year with these tips! 


1.      Boost your day with breakfast. Eating within 2 hours of when you wake up will jumpstart your metabolism and fuel your body for an energized start to the day!

2.      Pump up the protein in the A.M. Our bodies digest protein slowly, helping us fight that dreaded mid morning hunger. Great sources of protein include eggs (alternate eggs and egg whites if you wish), 1 tablespoon of peanut butter added to oatmeal or toast, and low fat yogurt.

3.      Pack in produce. Adding more fruits and veggies will give you essential nutrients that can boost your immunity—this is crucial during flu season!

4.      Keep a food diary. Try writing down what you eat and your level of hunger when you eat to help you become more in tune with your eating habits. No need to do this every day- then it becomes a chore and maybe even an obsession! Aim to keep a log 3 or 4 days out of the week.

5.      Perfect your portions. It is challenging to stick to the proper serving size of many foods, but a few visual aids may help. A serving size of pasta is ½ cup, or ½ of a fist. A serving of meat is 3oz which looks like a deck of cards.

6.      Slow down. Have you ever actually realized how good food can taste?! Many times we eat to satisfy our hunger, but it takes roughly 15-20 minutes for our stomach to signal to our brain that we are full! Slowing down while eating will help you become satisfied without overeating. and make meal time a quite enjoyable experience.

7.      Eat often. When we wait too long to eat, our metabolism slows down and has a hard time starting back up again. Eating ever 3-4 hours will keep our metabolism running at a steady pace!

8.      Say ‘yes’ to snacks. Snacking is highly encouraged, going along with number 7! Healthy snack ideas include: 94% fat free popcorn with added seasonings such as garlic salt, pizza spices, or cinnamon, frozen grapes (about 8 grapes will be 60 calories), and low fat string cheese with a few crackers.

9.       Make your plate a MyPlate. A healthy diet is all about balance. Using the MyPlate guidelines is the perfect way to achieve that balance we all need in our lives! For a single meal, half of your plate should be fruits and veggies, one quarter should be a lean protein, and the last quarter should be a grain (make at least half of your grains whole!). Add a glass of milk on the side and there you have it- the perfect plate!




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

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