A Dash of Nutrition

A Dash of Nutrition Hot Topics in the Field of Dietetics & Nutrition. https://twitter.com/DashNutrition

Let's give those protein bars a break.A favorite meal-prep shortcuts of mine is buying raw chicken tenders.Cook up a bat...
08/20/2026

Let's give those protein bars a break.

A favorite meal-prep shortcuts of mine is buying raw chicken tenders.

Cook up a batch in the air fryer or oven (~15-20 minutes), stash them in the fridge, and you've got an easy protein option ready to go all week. No need to pull out the cutting board or even touch raw chicken (just use tongs!)

Add them to:
đŸ„Ź Lettuce wraps
🍜 Saimin
đŸ„— Salads
🌯 Wraps
🍚 Rice bowls

Or just grab one straight from the fridge and eat it with your favorite seasoning. No judgment here.

Because getting enough protein doesn't have to mean making an elaborate meal every time you're hungry.

Your dietitian might judge you a little if you're consistently missing your protein goals, though. 😉

What's your favorite way to use prepped chicken?

Friendly reminder: your vegetables do NOT need to be fresh, farmers-market-perfect, and prepared completely from scratch...
08/18/2026

Friendly reminder: your vegetables do NOT need to be fresh, farmers-market-perfect, and prepared completely from scratch to count.

Frozen vegetables, pre-cut veggies, salad kits, and steam-in-the-bag options can all make it easier to get more vegetables into your day.

And honestly? The "best" vegetable is often the one you actually eat.

If fresh broccoli keeps getting forgotten in your fridge, but you'll happily throw a bag of frozen broccoli into dinner... buy the frozen broccoli.

Healthy eating is about creating habits that work in your actual life, not adding more work to your already busy schedule.

What's your favorite convenience veggie shortcut?

Discover other ways to add more veggies in our most recent blog: https://www.adashofnutrition.com/blog/how-to-eat-more-vegetables-without-forcing-yourself-to-love-salads

Healthy eating doesn’t have to start with cutting things out.Try flipping the script -> add, don’t subtract.An extra veg...
08/13/2026

Healthy eating doesn’t have to start with cutting things out.

Try flipping the script -> add, don’t subtract.
An extra veggie. A little protein. A splash of color on your plate.

These small additions make meals more balanced, more satisfying, and way more realistic to maintain—especially on busy days.

Progress > perfection.

What’s one thing you could add to your next meal?

Some days the motivation to cook is nowhere to be found, or you're running from one thing to the next and don't have tim...
08/12/2026

Some days the motivation to cook is nowhere to be found, or you're running from one thing to the next and don't have time to make a meal on the fly.

That's why I love having a freezer backup meal on hand.

Whether it's a homemade soup, chili, frozen leftovers, or a nutritious store-bought option, having a plan for those extra busy days can help you stay consistent without relying on takeout every time.

Healthy habits aren't about being perfect. They're about making life a little easier when things don't go according to plan.

Future-you will be very grateful.

What's your favorite freezer meal to keep on hand?

This isn't your average pasta salad.Fresh spinach, juicy tomatoes, crunchy bell peppers, creamy mozzarella, and protein-...
08/06/2026

This isn't your average pasta salad.

Fresh spinach, juicy tomatoes, crunchy bell peppers, creamy mozzarella, and protein-packed chickpea pasta come together for a meal that's as satisfying as it is colorful.

✹ Perfect for meal prep
✹ Great for lunch or dinner
✹ Loaded with veggies
✹ Easy to make ahead

Basically, it's giving summer picnic vibes while still helping you hit your nutrition goals.

Who else loves a recipe that tastes even better the next day?

Find the full recipe here -> https://www.adashofnutrition.com/recipes/spinach-chickpea-pasta-salad

Do you want to eat more vegetables
 but don’t really enjoy salads? You’re not alone. One of the biggest misconceptions a...
08/04/2026

Do you want to eat more vegetables
 but don’t really enjoy salads?

You’re not alone.

One of the biggest misconceptions about healthy eating is that vegetables only count if they’re served on a bed of lettuce. The truth is that roasted vegetables, soups, smoothies, wraps, grain bowls, stir-fries, and even veggie-packed sauces can all help you increase your vegetable intake.

If you’ve struggled to add more vegetables to your day that don’t require forcing yourself to eat foods you don’t enjoy. Because healthy eating is much easier when it actually tastes good.

Read the full blog - > https://www.adashofnutrition.com/blog/how-to-eat-more-vegetables-without-forcing-yourself-to-love-salads

Feeling more tired than usual this summer? Before blaming your schedule, consider what else might be going on.Summer oft...
08/03/2026

Feeling more tired than usual this summer?

Before blaming your schedule, consider what else might be going on.

Summer often brings:
- More fluid loss
- Less structured meals
- Reduced appetite from the heat
- Longer, busier days

The result? Your body may be running low on the fuel and hydration it needs to keep your energy steady.

A few simple habits can make a big difference:
✔ Stay on top of hydration
✔ Include protein at meals
✔ Don't skip meals because you're "not that hungry"
✔ Keep easy snacks on hand

Because sometimes the answer isn't more caffeine...

It's lunch. 😏

What's been your biggest energy challenge this summer?

If your salad leaves you hungry an hour later, we need to have a talk. A salad should be a meal, not a sad pile of lettu...
08/01/2026

If your salad leaves you hungry an hour later, we need to have a talk.

A salad should be a meal, not a sad pile of lettuce.

This Rotisserie Chicken Salad brings the goods:
🍗 Protein-packed rotisserie chicken
đŸ„š Eggs for extra staying power
đŸ«˜ Black beans for fiber
đŸ„• Colorful veggies for crunch
🌰 Walnuts and a Vinaigrette for healthy fats

The result? A salad that's satisfying, flavorful, and actually keeps you full.

Plus, using rotisserie chicken means less cooking and more "dinner is ready" energy. 🙌

Healthy eating doesn't have to be complicated. Sometimes it's just throwing a bunch of good stuff in a bowl and calling it a win.

Are you a salad-for-lunch person, salad-for-dinner person, or a "salad needs bread on the side" person?
https://www.adashofnutrition.com/recipes/rotisserie-chicken-salad

Nothing ruins a beach day quite like realizing you're starving... and the only thing nearby is a bag of chips that's bee...
07/11/2026

Nothing ruins a beach day quite like realizing you're starving... and the only thing nearby is a bag of chips that's been baking in the sun for 3 hours.

A little planning goes a long way.

Before heading out, think about packing:
✔ A protein source
✔ Hydrating fruits or veggies
✔ An easy carb
✔ Plenty of water

The goal isn't to pack a gourmet picnic. It's to have a few options that keep your energy up so you can spend more time enjoying the beach and less time wondering why you're suddenly cranky.

Because sometimes "hanger" is just poor beach planning.

What's your go-to beach snack? Drop it below!

You start the week with good intentions. You planned the meals. You bought the produce. You told yourself that this will...
07/09/2026

You start the week with good intentions.

You planned the meals. You bought the produce. You told yourself that this will be the week you eat better.

Then life happens.

Work runs late. The kids are fighting and begging for another snack. You’re tired. Suddenly takeout sounds a lot more appealing than cooking, and you’re wondering why healthy eating feels so hard.

It probably isn’t a lack of willpower.

In the newest blog, we’re talking about the real reasons healthy eating becomes more challenging during busy seasons of life and why creating simple systems often works better than relying on motivation alone.

If you’ve ever felt frustrated that knowing what to do and actually doing it seem like two completely different things, this blog is for you.

Read here: https://www.adashofnutrition.com/blog/why-healthy-eating-feels-hard-when-youre-busy

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