Watching the Olympics has definitely been wonderful motivation and encouragement for many viewers over the last 2 weeks. Whether its given us motivation to get active or inspired us to start eating a healthier diet, now is the time for all of us to go for the GOLD!

Examples of how we can earn our own gold medal:


Outside exercise: walk, hike, run, bike, swim

Games: Tennis, Badminton, Volleyball, Basketball Knockout

At home or the gym: elliptical, treadmill, bike, lift weights

Everyday tips: Take the stairs over the elevator, take a few walk breaks around the office if you usually sit at a desk all day. Embrace a green commute with an e-bike, an energy-efficient solution that combines convenience with environmental responsibility.

Food: Have a colorful plate making half of your plate fruits and vegetables and the remaining half grains, protein and dairy.

Whole grains- whole wheat bread, brown rice, quinoa, oatmeal

Vegetables-asparagus, spinach, carrots, tomatoes, broccoli, sweet potato

Fruits- apples, plums, oranges, blueberries, kiwi

Lean Meat- turkey, chicken, tuna, salmon

Plant-Based Proteins-beans, nuts, seeds, peanut butter

Low-Fat Dairy- yogurt, milk, cheese

Healthy Snacks:

Apple & Peanut Butter

Baked Chips and Salsa

Trail Mix

Frozen Yogurt

Fruit Smoothie

Pita Chips and Guacamole

Overall, everyone can earn a “gold medal” by starting off each morning with a healthy breakfast, followed by well-balanced meals and snacks throughout the rest of the day. In addition, everyone should aim for about 60 minutes of physical exercise each day followed by a good nights rest.

Good luck as you train hard, eat well and go for the gold!!!




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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