Nourished by Jami

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United States
Houston, TX
Nourished by Jami

Registered Dietitian, offering virtual appointments. Insurance-covered options. Clean skincare advocate with Counter. Licensed in TX, LA, MS, GA, IA, WI, NC & WA.

See website: www.nourishedbyjami.com A registered and licensed dietitian in the state of Texas, I completed my M.S. in Nutrition and Dietetics at Louisiana Tech University. I worked in the clinical environment with acute care patients whose needs were varied, ranging from ICU tube feeding formulations for critical care patients to heart-healthy education. I have always been drawn to nutrition, sci

ence, anatomy and physiology, and helping people. After meeting my husband Ryan, we moved to the Houston area and began raising a large family of five children. I have cherished my time volunteering in the community and managing our busy home, but am eager to begin helping clients. Not only do I study nutrition, but I also am an avid recipe tester and love food and cooking. I have experience, practical tips and common sense strategies that will benefit your entire family. During our consultation, I will address any nutrition needs and diet preferences. Because each client is completely different, I will offer specific and personalized tips, strategies and sample meal plans. I do not believe in “never” foods, however I encourage focusing on healthy habits. Live your life, nourishing your body in the best way you can, while treating yourself from time to time. It is important to have confidence and a positive mindset about food. You want to be able to make good decisions in all of life’s situations. While weight loss is important, I do not like to focus strictly on numbers or counting. Rather, I do like to focus on practical strategies to help you feel more energetic and healthy and to equip you with the tools you need for disease prevention. Diet programs do not last. Lifestyle changes do. Be nourished. Jami O'Day, MS, RD, LD

09/03/2026

🍎 Eat with the seasons! 🍅

Seasonal produce is often at its most flavorful, fresh, and enjoyable this time of year—and it’s a great way to add more variety to your plate.

Make it a family activity! 🛒

Let the kids pick out a few seasonal fruits or veggies to try, then come home for a fun taste test. Rate them for flavor, texture, and whether they’d eat them again!

Healthy eating doesn’t have to be complicated—it can be fun, colorful, and an experience you share together. 💚

08/29/2026

You don’t need more complicated. You need more consistent. 🤍

As humans, we have a tendency to make things harder than they need to be.

Especially when it comes to nutrition.

We think we need a new recipe every night.
A different breakfast every morning.
The perfect meal plan.
The newest superfood.
Some sort of magic formula.

But the truth?

Healthy eating can be beautifully simple.

You can eat the same breakfast several days a week.
You can repeat the same lunch.
You can have a handful of “go-to” meals that you know taste good, keep you satisfied, and help you reach your goals.

And honestly? Boring can be a good thing.

Think:

🍓 Breakfast: Greek yogurt + berries + walnuts + chia seeds

🥗 Lunch: Grass-fed ground beef + cucumber + tomatoes + avocado + wild rice + a simple olive oil & lemon dressing

🍠 Another easy meal: Rotisserie chicken + roasted sweet potato + greens + avocado

🐟 Dinner: Salmon + roasted vegetables + rice or potatoes

No complicated recipes.
No 20 ingredients.
No spending hours in the kitchen.

Just real food, adequate protein, fiber, healthy fats, and the right amount of food for YOUR body and goals.

And don’t forget the other basics:

✨ Know your calorie needs
✨ Prioritize protein
✨ Aim for adequate fiber
✨ Stay hydrated
✨ Get enough sleep
✨ MOVE your body

Your body was created to move.

You don’t have to have the perfect workout routine to benefit from movement. Walk. Garden. Take the stairs. Play with your kids. Park farther away. Take a walk after dinner.

Aim for 7,500 steps a day as a practical movement goal and build from there.

Because healthy weight management usually isn’t about finding something more complicated.

It’s about doing the simple things consistently.

So here’s your reminder:

Simple is okay.
Repeating meals is okay.
Boring lunches are okay.
You don’t need more recipes.
You need a few nourishing meals you can actually repeat.

There is freedom in simplicity.

And when you stop chasing the perfect plan and start consistently doing the basics?

That’s when the magic happens. 🤍

— Jami
Nourished by Jami

08/14/2026

I’m so grateful for the opportunity to truly help my patients. ❤️

Having the time to listen, understand their unique needs, and provide practical nutrition guidance is what makes this work so meaningful to me.

Thank you to my wonderful patients who trust me to be part of their health journey. I’m incredibly thankful for each of you.

07/16/2026

Cyclospora is currently in the news, so let’s talk about it without fear. 🌱

Cyclospora is a microscopic parasite that can cause intestinal illness, and public health officials are continuing to investigate the current increase in cases.

The goal is not to panic or stop eating fruits and vegetables.

Instead, focus on practical food safety:

🚿 Wash fresh produce under running water and use gentle friction with your hands to help remove dirt and potential contaminants.
🍊 Wash produce even if you plan to peel it.
🧼 Wash your hands before preparing food.
🔪 Clean cutting boards and kitchen surfaces.
🥗 Prevent cross-contamination.
❄️ Frozen fruits and vegetables that are not subject to a current recall can also be great, convenient choices.

If you want to take a more cautious approach while the investigation continues, choose more produce that can be cooked, peeled, or thoroughly washed.

Nutrition and food safety work together.

Continue nourishing your body while practicing smart food safety. 💚

Knowledge over fear.

07/12/2026

🦠 Want to nourish your gut? Start with food.

Probiotics are live microorganisms that, when consumed in adequate amounts, may support gut health and overall wellness.

Some of the best food sources include:
 • Plain yogurt with live active cultures • Kefir • Sauerkraut (refrigerated) • Kimchi • Miso (added after cooking) • Tempeh • Naturally fermented pickled vegetables

🥒 A quick note about pickles:

Not all pickles contain probiotics.

Naturally fermented pickles are made by allowing beneficial bacteria (primarily lactic acid bacteria) to ferment vegetables in a salt brine. This natural fermentation creates live beneficial microbes.
Vinegar-pickled vegetables are different. Vinegar is added to preserve the food instead of allowing fermentation to occur, so these products typically do not contain meaningful amounts of live probiotic bacteria. Many shelf-stable pickled vegetables are also pasteurized, eliminating any remaining live microbes.

This doesn’t mean vinegar is unhealthy—it has its own potential health benefits. It’s simply a different preservation method that doesn’t produce live probiotic cultures.

🌱 Why I recommend food first:

Fermented foods provide much more than probiotics.

They deliver a complex food matrix that includes vitamins, minerals, fiber, bioactive compounds, and fermentation byproducts that work together to support gut health. Different fermented foods also contain a naturally diverse community of beneficial microbes.

While probiotic supplements can be helpful for certain conditions or when recommended by a healthcare provider, they typically contain only a limited number of strains and don’t offer the additional nutrients and beneficial compounds found in whole foods.

💚 For most healthy adults, building a diet rich in fermented foods is an excellent foundation for supporting a healthy gut microbiome.

Remember: probiotics need fuel too! Feed them with plenty of fiber-rich foods like fruits, vegetables, legumes, whole grains, nuts, and seeds to help them thrive.

07/04/2026

🇺🇸 Happy Independence Day! 🇺🇸

Today, we celebrate more than fireworks and backyard barbecues.

We celebrate 250 years of courage, resilience, opportunity, and freedom—and the countless individuals who have worked to build, protect, and strengthen our nation.

On this special Fourth of July, we pause with grateful hearts to thank God for His many blessings, for the freedoms we enjoy, and for the opportunity to live, serve, and care for one another.

As we gather with family and friends, may we remember that good health is a gift. Every nourishing meal, every walk, every act of kindness, and every healthy choice helps us better love and serve those around us.

Wishing you a safe, joyful, and meaningful Independence Day filled with gratitude, hope, and treasured moments with those you love.

❤️🤍💙 God bless America, and Happy Independence Day as we celebrate 250 years!

07/02/2026

CHOICE.

Every day, you make choices about your health.

Choosing to nourish your body is a choice.�Choosing to fuel with intention instead of convenience is a choice.
Prioritizing protein, fiber, and real foods is a choice.
�Moving your body—even when you don’t feel like it—is a choice.

Drinking water instead of skipping it… choosing sleep over scrolling… planning ahead instead of reacting in the moment—these are all choices.

No one accidentally builds health.

You don’t “fall into” consistency.
�You choose it—one meal, one habit, one day at a time.

So ask yourself…
Are you choosing habits that move your health forward—or hold you back?

Because your future health is shaped by the choices you make today.

The choice is yours.

🌿 Follow for realistic nutrition + lifestyle support by Jami�🌐 Learn more: Nourishedbyjami.com

06/12/2026

Craving a burger but want a simple weight loss-friendly swap? This burger bowl is one of my favorite hacks.

It still gives you that burger satisfaction, but with protein, fiber, and healthy fats to support fullness, blood sugar balance, and cravings control. And it naturally skips the refined carbs, buns, and ultra-processed oils you’d typically get with fast food.

Save this for your next burger craving 🍔

Comment “BURGER” and I’ll send you the recipe in your messages.

If you’re stuck trying to figure out easy nutrient-dense meals or realistic fast food swaps, you can also message me or book at nourishedbyjami.com

06/10/2026

As an RD, I spend a lot of time talking about nutrient density because it’s one of the most overlooked aspects of nutrition.

It’s easy to focus on calories, carbs, fat grams, or the latest diet trend.

But your body also needs vitamins, minerals, protein, fiber, and healthy fats to function optimally.

When we focus on nutrient-dense foods more often, we support energy, blood sugar balance, satiety, and long-term health.
Small choices add up.

What is one nutrient-dense food you try to include regularly?

📅 Looking for personalized nutrition guidance?

Schedule an appointment at www.nourishedbyjami.com

06/02/2026

🍅 The ultimate summer salad.

A simple Caprese salad made with gorgeous heirloom tomatoes is one of my favorite ways to enjoy peak summer produce. The flavor, colors, and textures are hard to beat!

Tomatoes provide lycopene, a powerful antioxidant linked to heart health. Fresh basil adds flavor along with beneficial plant compounds, and a drizzle of high-quality extra virgin olive oil provides healthy fats that help your body absorb those nutrients.

My favorite finishing touches? Fresh mozzarella, balsamic glaze, flaky salt, and cracked black pepper. Pair it with grilled shrimp, chicken thighs, steak, or your favorite protein for a restaurant-quality meal at home.

✨ Comment SUMMER and I’ll send you the recipe!

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Houston, TX
77578

Website

http://www.nourishedbyjami.com/, http://www.seasonhealth.com/, http://counter.com/?aff=JAMIODAY

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