DaNutri Medical Nutrition Consulting Center

03/31/2025

03/27/2025

👩‍🍳 🧐 What does "cooking" mean?

My professor asked this question on our first day of a Behavior Change course and my classmates and I had a variety of responses.

Some said that "cooking" requires heat 🔥, and others said assembling different foods 🥒 to create a snack or meal qualified as "cooking".

I think both. While cooking is often associated with preparing a "recipe", I also think that assembling different foods to feed oneself also qualifies.

Whether it's an apple with nut butter or a more complicated recipe, your clients need a certain level of skill and guidance to make it happen.

Here is a post from our April content drop that can be used to support your community by guiding them to create simple, nourishing snacks to feed themselves and their family.

The caption below is included with the editable graphics: 👇
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Being on the move doesn't mean off track! Here are our go-to snacks for staying fueled and focused, no matter where the day takes you. 🚶‍♂️🍏

🍓Fruit & Nut Butter
Choose any fruit of your choice with nut butter for an additional protein!

🥒 Hummus & Veggie Sticks
We love cutting up carrots, cucumbers, and bell peppers. Place the veggies and hummus in a to go container or zip lock and you're set!

🌀 Turkey Roll-Ups
Roll up a slice of turkey, lettuce, cheese, and add avocado or cucumber and you have a high-protein and nutritious snack!

🌱 Edamame
Sprinkle your cup of edamame with sea salt, and you're good to go...it's really that simple!

🥑🍞 Rice Cakes with Avocado or Peanut Butter
Top a rice cake with avocado or nut butter, and enjoy the flavorful crunch!

These snacks are designed to be both nutritious and convenient, providing you with the energy you need to power through your busy days.

Feel free to mix and match ingredients based on your preferences and dietary needs!

03/23/2025

Aging healthfully - that's the goal! 🌟

According to the Harvard School of Public Health, what you eat plays a role!

A Mediterranean-style way of eating is famous for its focus on fresh, wholesome ingredients like vegetables, leafy greens, lean proteins, and heart-healthy fats.

This diet has been linked to benefits like improved brain health, a stronger heart, and reduced inflammation—all essential for supporting your health over the years.

If you're ready to start working toward healthful aging, incorporating Mediterranean-inspired meals is easier than you think.

Start with this Mediterranean-inspired omelet (🛟 this recipe for later) - it's a delicious, simple way to fuel your body with ingredients like tomatoes, basil, and kalamata olives.

Here's how to make it

Ingredients:

🥚 4 eggs
🤍 8 egg whites
🍅 1 pint cherry tomatoes, halved
🥬 4 cups spinach, chopped
🌿 1 cup basil, fresh, chopped
🫒 1/4 cup kalamata olives, pitted and chopped
🧂 Salt, to taste
🫗 Olive oil spray
⚫ Black pepper, to taste

Directions:

✅ Halve the tomatoes and chop the spinach, basil, and olives. Whisk the eggs in a bowl and set aside.

✅ Lightly spray a non-stick skillet or griddle with olive oil and heat over medium. Sauté the tomatoes until soft, then add the spinach and basil, cooking until the greens wilt (less than 2 minutes). Stir in the olives and set the vegetables aside.

✅ Pour enough egg mixture into the pan for one omelet and cook over medium heat until firm. Add 1/4 of the vegetable mixture to one side of the omelet, fold over, and season with salt and pepper.

✅ Remove the omelet from the pan, keep it covered, and repeat with the remaining ingredients to make more omelets.

Enjoy!



Reference:
(https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mediterranean-diet/)

03/20/2025

Does anyone else have spring cleaning on their mind when March rolls in? 🧼

Just like it’s important to periodically deep clean and purge unnecessary clutter around the house, it’s helpful to reevaluate your meal planning, shopping and food prepping routine too.

Here are a few simple steps for spring cleaning your cooking routine as we head into this new season!💐

03/16/2025

You probably have walked by these foods and never noticed them - here we are giving you a reason to consider adding them to your cart. 🛒

🫘 Lupini beans are packed with protein and make a great snack or salad topper.

🍒 Ground cherries offer a sweet and tart flavor that's perfect for desserts.

💚 Celery root adds a nutty flavor to soups and purees.

🌶️ Shish*to peppers are often used as a fun appetizer.

🍚 Teff is rich in iron and great for gluten-free dishes.

🧡 Gooseberries add a tangy flavor to desserts.

🥒 Kohlrabi's mild, sweet flavor works well raw or cooked.

🤍 Hearts of palm are great for salads, pasta, or stir-fries.

03/13/2025

🖐 Five Steps to Build a Balanced Bento Box

Bento boxes are a fun way to create a balanced snack that is healthy, delicious, and mobile! With the right combination of ingredients, you can build a bento box that is balanced and will keep you full until your next meal.

👉Swipe for details to get started.

① Container:
You can find traditional Japanese-style bento boxes online or you can use any type of airtight container with multiple compartments.

② Protein:
Protein is an essential component of any balanced snack and it keeps you feeling satisfied between meals. Some good options include boiled eggs, cottage cheese, hummus, edamame beans, and roasted chickpeas.

③ Vegetables and Fruit:
Go for color here! Carrot sticks, cucumber slices, cherry tomatoes, and berries are all convenient. Eating a variety of colorful vegetables and fruits ensure you are consuming plenty of health-promoting antioxidants.

④ Carbs:
Carbohydrates are a great source of quick energy. Select complex carbs like whole-grain crackers, pretzels, mini-bagels, rice cakes, or pita chips.

⑤Healthy fats
Nuts and seeds are perfect here and add great texture! Olives and nut butter will also add variety and a good dose of healthy fats. Including healthy fats in your snack game can support the reduction of inflammation and contribute to feeling fuller longer.

What's your favorite combo?

03/09/2025

Looking for a breakfast that you can make ahead and grab and go?

Overnight Oats are exactly what you need in your life.

They're simple, healthy, and customizable to your taste preferences.

Plus, once you get the framework down, you'll be whipping up overnight oats on repeat (and wondering how you ever lived without them)!!

🥣 Oats: The foundation for this breakfast (or snack).

🥛 Milk: Use what you love.

🍶 Thickener: While optional I love adding chia seeds for added fiber or Greek yogurt to up my protein.

🍯 Sweetener: Oats have a natural sweetness but you can enhance that flavor by adding honey or maple syrup (or a mashed banana!).

🫐 Mix-Ins and Toppings: Get creative! Add in your favorite fruits and nuts to customize your oats.

🌟 Flavor: Change up your recipe by playing with flavors like vanilla, almond, cinnamon or nutmeg.

Here's how it works ⬇️

Mix all your ingredients together in a jar with a lid. (I love my mason jars for this!)

Let the oats soak in the refrigerator overnight.

Stir in the morning, add in any toppings, and enjoy!

Here's one of my favs - 🫐Blueberry Walnut Overnight Oats. Give it a try and let me know what you think!

Ingredients:

🍶 1/2 cup Greek yogurt, plain
🥣 1 cup oats, rolled (gluten-free, if needed)
🥛 1 cup almond milk, unsweetened or milk of choice
🌱 2 Tbsp chia seeds
🍁 1 Tbsp maple syrup
🌼 1/2 tsp vanilla extract
🍋 1 lemon, zested (for 1 tablespoon lemon zest)
🌟 1/2 tsp cinnamon
✨ 1/4 tsp nutmeg
🌰 2 Tbsp walnuts, crushed for garnish
🫐 1 cup blueberries

Directions:

✅ Zest lemon for 1 tablespoon of zest.
✅ In a glass jar, mix yogurt, oats, milk, chia seeds, maple syrup, vanilla, spices, and lemon zest. Add the top to the jar and shake.
✅ Leave in the refrigerator overnight.
✅ Top with walnuts and blueberries.

Not a fan of blueberries? Try these 3 flavor combos instead!

🍎 Apple Cinnamon
🍫 Chocolate Banana
🍓 Strawberry Cheesecake

03/06/2025

Do you compare food labels in the grocery store?

You should be! 🍇

Here's why:

It allows you to find healthier options that are higher in nutrients like fiber, protein, and vitamins.

Food labels help you understand what you're eating and align your choices with your health goals.

It helps you choose products lower in sugar, sodium, and unhealthy fats which can support long-term health.

Follow these 7 steps to guide you when reading food labels:

📏 Serving size
🔥 Calories
🧂 Sodium
🌾 Fiber
🍭 Added sugars
🥑 Fat
🍗 Protein
📊 Percent daily value
📝 Ingredient list

Bonus Tips:

✅ Look out for terms like cane syrup, dextrose, maltose, or agave—these all mean sugar!

✅ Even "healthy-looking" foods can be surprisingly high in sodium - if you follow a low-sodium diet pay attention to this number.

✅ Allergen warnings are found at the bottom of the ingredient list, this section is crucial if you have food allergies or sensitivities.



References:
American Heart Association. (n.d.). Shaking the salt habit to lower high blood pressure. Retrieved January 19, 2025, from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure #:~:text=The%20American%20Heart%20Association%20recommends,blood%20pressure%20and%20heart%20health.

Harvard T.H. Chan School of Public Health. (n.d.). Fiber. Retrieved January 19, 2025, from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

American Heart Association. (n.d.). *Added sugars*. Retrieved January 19, 2025, from [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars)

Dietary Guidelines for Americans. (2020). Top 10 things you need to know. Retrieved January 19, 2025, from https://www.dietaryguidelines.gov/2020-2025-dietary-guidelines-online-materials/top-10-things-you-need-know