Nourished by Jami

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

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

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

05/29/2026

Gout is often blamed on red meat 🥩, but the bigger picture is inflammation 🔥, insulin resistance, dehydration 💧, and how the body clears uric acid.

When uric acid builds up, it can form crystals in the joints that lead to pain and swelling.

Nutrition plays a huge role in prevention—supporting blood sugar balance, hydration, kidney function, and overall inflammation can make a real difference over time.

Think fewer ultra-processed foods 🚫, more whole foods 🥦🍓, and key nutrients like magnesium, potassium-rich produce, and omega-3s.

This is where working with a registered dietitian can be powerful—we look at your labs, connect the dots, and build a personalized plan for prevention, not just symptom management.

📅 Ready to get started? Schedule an appointment here: www.nourishedbyjami.com

Summer Costco finds that make eating well feel easy (and actually enjoyable): • DeeBee’s Freezie Pops → keep stocked in ...
05/28/2026

Summer Costco finds that make eating well feel easy (and actually enjoyable):

• DeeBee’s Freezie Pops → keep stocked in the freezer for pool days, hot afternoons, or a better-for-you sweet treat
• Kirkland Greek Yogurt → mix with berries, honey, or use as a high-protein base for dips + breakfast bowls
• Organic Edamame → microwave + salt for an instant plant protein snack or toss into salads
• LesserEvil Popcorn → portion into grab bags for road trips, movie nights, or beach snacks
• MALK Almond Milk → perfect for smoothies, iced coffee, chia pudding, or cereal
• Amylu Chile Verde Meatballs → heat and serve in rice bowls, lettuce wraps, or quick sheet-pan meals
• Trident Salmon Patties → grill or pan-sear for easy burgers, salads, or lettuce wraps
• Amylu Chicken Burgers → fast cookout protein that works great on the grill or over salads
• Sabatino Chicken Sausage → slice into veggie skillets, pasta salads, or grill skewers
• Organic Blueberries → snack chilled, freeze for “mini pops,” or add to yogurt bowls
• Medjool Dates → dessert swap idea: stuffed with nut butter + flaky salt for a caramel-like bite

Simple ingredients, high protein options, and easy summer wins without overthinking meals.

RD appts: Nourishedbyjami.com

Fiber isn’t just fiber.When it naturally comes from foods like beans, lentils, berries, vegetables, chia seeds, and whol...
05/27/2026

Fiber isn’t just fiber.

When it naturally comes from foods like beans, lentils, berries, vegetables, chia seeds, and whole grains, it comes packaged with water, antioxidants, polyphenols, and other compounds that support gut health, blood sugar balance, and fullness.

But when fiber is added back into highly processed foods, it often shows up without the same food matrix benefits—and sometimes alongside refined oils, additives, and sugars that can blunt its overall impact.

Bottom line: aim for fiber in context, not just fiber on a label.

If you’re feeling confused about what to actually eat for your goals (blood sugar, gut health, weight, cholesterol, etc.), working with a registered dietitian can make it simple and personalized.

You can schedule a nutrition consultation with me here: nourishedbyjami.com

05/23/2026

Easy High-Protein + High-Fiber Breakfast 🍳🥑🌿

2 over-easy eggs topped with a generous pile of arugula, sliced avocado, green onions, and chili crisp oil. The texture + flavor combo is unreal — creamy, peppery, crunchy, spicy. Simple but SO satisfying.

Portions

* 2 eggs
* 2 cups arugula
* ½ avocado, sliced
* 2 tbsp green onions
* 1–2 tsp chili crisp oil

What This Provides

✨ ~15–17g protein
✨ ~7–9g fiber
✨ Healthy fats for satiety + blood sugar balance
✨ Potassium, folate, magnesium, choline, lutein, and antioxidants

A great example of how adding volume from greens + fiber-rich fats can turn a simple egg breakfast into something much more satisfying and nourishing. 🙌

Memorial Day weekend can absolutely include BOTH enjoying your food and supporting your health 🇺🇸✨One of the easiest way...
05/22/2026

Memorial Day weekend can absolutely include BOTH enjoying your food and supporting your health 🇺🇸✨

One of the easiest ways to build a more balanced cookout plate:

✔️ 1/4 protein
✔️ 1/4 colorful grilled veggies
✔️ 1/4 fiber-rich carbs like quinoa salad or protein pasta
✔️ 1/4 fruit like blueberries + strawberries

A few simple habits can also make a big difference:

• prioritize protein first
• stay hydrated in the heat
• choose quality carbs when possible
• slow down and enjoy the experience

Remember: one meal or one weekend will not make or break your health.

Balance > perfection 🤍

📅 Want personalized nutrition guidance?

Book with a Registered Dietitian at:
www.nourishedbyjami.com (http://www.nourishedbyjami.com/)





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