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The Peoples Plate

Nutrition Counseling & Education

Tag: #weightloss

Eat This: Denny’s edition

Posted on February 1, 2019 by thepeoplesplateLLC in Uncategorized

Attention diner and breakfast chain lovers: take a look at my conversation with EatThis.comdecoding the best and worst options on their menu. It’s a helpful guide for any diner or local chain and might be a real eye opener about just what is in each dish!

Tagged #americandiet, #eatthis, #weightloss, breakfast, dietitian, nutritionLeave a comment
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I celebrated Valentine's day with one of my all time favorite appetizers: Octopus! ♥️ Low in fat but high in protein and iron, it's a fantastic alternative protein source and fits well into any diet pattern. Like other seafood, it is a bit higher in sodium and cholesterol than some other meats, but since it's likely not on your daily plate, the benefits definitely win here. I love experimenting with new foods and sharing them with you all so you can see that there's no one "healthy" diet. Fun, funky, or fancy meals can still be nutritious in their own ways! #valentinesmeal #dietitian #nutrtition #funfood #foodie #protein #mediterraneandiet #health
An apple a day keeps the hunger at bay! I made myself a super easy batch of baked apples that can double as dessert or breakfast (this morning I'm having one with some almond butter for protein). Apples really are fantastic fruits. They're packed with almost 5 grams of fiber each as well as a good amount of vitamin C, which is probably why they're famous for "keeping the doctor away". Recipe: Cut the core out of 4 apples (keep the bottom intact, though). Combine 1 tablespoon of melted butter, 1/3 cup quick oats, 1 teaspoon cinnamon, and 1 tablespoon brown sugar. Divide into four parts and stuff inside the apples. Stand the apples in a pan and add about 1 inch of hot water to the bottom. Bake at 375 for 55 minutes until very tender. 🍏Enjoy! 🍎 #healthystart #recipes #eatmorefruit #nutrition #dietitian #wellness #weightloss #wellbalanced #familyfriendlymeals #thefeedfeed #vegetarianrecipes #healthyrecipes #lowcal
Check out my story for details on the impact of *portions* ! I'm a big believer that you can eat anything... In the right portion! The toughest part of that is knowing just how much of something you're putting in your body. I don't think there's necessarily a right or wrong portion but rather an appropriate portion for you and your goals (you might be looking for improved blood sugar control, weight loss, increasing your protein, etc). Try taking some measuring cups and measuring spoons and seeing how big your standard portions are; you can always tweak them from there if you think you're having too much or too little! (This is 1 teaspoon, 1 tablespoon, and 2 tablespoons, by the way!) #nutrition #registereddietitian #portioncontrol #rdn #dietitiantips #wellness #weightloss #portionsizematters
My #1 tip for eating more vegetables: Add them into recipes you already love! You might not be in the mood for a salad or a side dish of just straight veggies, but you can easily add them to dishes in a way that elevates the flavor and makes you WANT those veggies: * Quiche (that was my go-to for today!) * Quesadillas * Lasagna * Omelettes * Pasta dishes * Meatloaf * On top of burgers * Soups * Stew * Mixed in with rice * Casseroles * Chili Eating a wide range of vegetables is key to getting all the micronutrients your body needs, meeting your fiber goals, and adding volume to your meal without necessarily adding calories (plus they're mostly low carbohydrate if you're watching your blood sugar). What's your favorite veggie-ful recipe? #nutrition #homecook #dietitian #weightloss #healthymeals #dietitianapproved #vegetarian #feedingthefamily #diabeticrecipes
Do you get enough fiber in your diet? A new paper explored over 240 high-quality studies and concluded that people who eat enough fiber are significantly less likely to develop diabetes, cardiovascular disease, and colorectal cancer. Most adult women need about 25 grams of fiber daily (21 once over age 50) and men need 38 grams daily (30 grams over age 50). Head to the blog today to learn the facts about fiber and how to reach your daily target! #nutrtition #dietitian #healthyliving #wholegrainpower #wellness #nutritionblogger #diabetes #hearthealthy #thelancet #research
Love this image from @diabeticlivingmag about how to build a better plate! Aim for consistent, appropriate carbohydrate portions to maximize your blood sugar control if you gave diabetes, pre-diabetes, or insulin resistance-- and this mental guideline will help you stick to that goal. 50% of your plate = Veggies 25% of your plate = Protein 25% of your plate = Starches This will help round out your meal, provide adequate micronutrients, meet your protein needs, and provide a nice balanced amount of carbs (not too much, not too little!). #dietitianapproved #registereddietitian #nutrition #wellness #diabetes #myplate #diabeticliving #rd #eatright

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