Follador Nutrition Services

04/27/2026

Today, I presented to the Philadelphia Bar Association about nutrition strategies for high-pressure work environments. One of the questions I got was about easy food options I recommend for busy professionals. A go-to recommendation is smoothies!

You can pack smoothies with tons of nutrition and drink them as a balanced meal. Many of my busy clients find smoothies to be an easier breakfast or lunch option — they can sip on them while they work without too much effort.

In order to build a satisfying, well-rounded smoothie, you need adequate protein, fiber, and healthy fats. My personal favorites are Greek yogurt for protein, chia seeds or riced cauliflower for fiber, and avocado or peanut/almond butter for healthy fats.

Check out this recent EatingWell article I contributed to to learn more about how to build a balanced and satisfying smoothie!

Discover how to make smoothies more filling with expert dietitian tips on adding protein, fiber and healthy fats for lasting satisfaction.

04/21/2026

When Cecilia and I started working together, she had a background of tracking, overthinking, and feeling pressure to “do nutrition perfectly.” She was also training hard for weightliftingand trying to figure out how to fuel her body without falling back into rigid habits.

So instead of giving her another plan to follow, we focused on:

🍽️ Building balanced meals (carbs + protein + fat) that actually supported her training
😊 Normalizing eating — no more rigid rules or “good vs. bad” foods
📆 Creating a consistent eating schedule (especially with her changing work shifts)
🏋🏻‍♀️ Learning how to fuel before/after workouts to improve strength and recovery
🥨 Having go-to meals and snacks for busy workdays and competition prep
💪🏻 Strengthening trust in her hunger, fullness, and body cues

Over time, she:
✔️ Felt more consistent with her appetite and energy
✔️ Improved recovery and strength in her workouts
✔️ Thought less about food throughout the day
✔️ Let go of guilt around eating (especially in real-life situations like travel and holidays)

And most importantly, she built a healthier, more sustainable relationship with food.

If you’re tired of overthinking every bite and just want food to feel easier, I’d love to help!

Book a free discovery call here: https://on.berrystreet.co/appointments/embed_appt?dietitian_id=2330116&provider_ids=%5B2330116%5D&appt_type_ids=%5B326551%5D

04/10/2026

The “healthy foods” we grew up with in the 90s might surprise you today...

I’m featured in this EatingWell article looking back at iconic 90s foods that dietitians might see differently now. Nutrition science (and our understanding of balanced eating) has evolved a lot since then!

It’s a good reminder that nutrition advice changes over time and that a single food rarely determines whether your diet is healthy.

Food trends come and go. Take a trip down memory lane with these popular “healthy” foods from the '90s that would make dietitians cringe today.

04/06/2026

Free webinar alert!

My dietetic intern, Makenzie Stallone, will be presenting this FREE webinar on April 9th at 12 pm EST all about separating nutrition fact from fiction.

This presentation is for you if…
✔️You feel unsure about what information is accurate or evidence-based.
✔️You’ve come across common nutrition myths (e.g., cutting carbs, detoxes, “good vs bad” foods) and aren’t sure what to believe.
✔️You want to feel more confident applying nutrition recommendations in your daily life.

Sign up here: https://www.eventbrite.com/e/sorting-fact-from-fiction-how-to-evaluate-nutrition-information-online-tickets-1986086955548?aff=oddtdtcreator&keep_tld=true

04/02/2026

“Toxic” is a common adjective my clients use to describe their relationship with food when they start working with me.

My client Liz was no different. She was constantly overthinking what/how much to eat and trying to “fix it” with more control (which usually left her feeling worse).

What actually helped?

✔️ Letting go of the all-or-nothing mindset
✔️ Learning how to eat in a way that felt attainable for her real life
✔️ Having support from someone who actually understood what she was going through

If this sounds familiar, you don’t have to figure it out on your own!

Book your complimentary 15-minute introduction call now via this link: https://on.berrystreet.co/appointments/embed_appt?dietitian_id=2330116&provider_ids=[2330116]&appt_type_ids=[304250,326551]

03/31/2026

Who else loves cheese??

One of my favorite cheeses is feta because of its sharp and salty taste. My two favorite ways to use feta are to crumble it over salads (especially watermelon salad in the summer) and to use it as a topping on warm grain bowls/pasta dishes.

If you like feta too, you’ll be happy to hear that dietitians agree that feta is considered one of the healthiest cheeses!

Check out this EatingWell article to learn why I (along with other RDs) consider feta to be one of the healthiest cheeses.

Dietitians share their top pick cheese pick and explain how its flavor, portion size and nutrients fit into balanced eating.

03/30/2026

I was recently included in this EatingWell article about how drinking matcha later in the day may interfere with sleep.

I love matcha – strawberry oat milk matcha lattes have been one of my favorite little treats lately – but I’m mindful of when I drink it. Even though matcha contains less caffeine than coffee, it can still delay melatonin production and affect sleep quality if consumed too close to bedtime.

If you enjoy matcha too, having it earlier in the day can help you get the benefits without disrupting your sleep.

Learn more here:

Matcha tea has plenty of health benefits, but experts say sipping on this drink late in the afternoon may make it hard to get a quality night of sleep.

03/24/2026

Not every “ultra-processed food” is automatically unhealthy. In fact, many of them can be really helpful in improving someone's nutritional status.

I was recently featured in this EatingWell article about foods that might surprise you by being considered ultra-processed. Some foods that people think of as healthy—like protein powder, plant-based milks, or flavored tofu—can fall into the ultra-processed category depending on how they’re made.

The key takeaway: the level of processing doesn’t always tell you everything about a food’s nutrition or how it fits into a balanced diet!

Read the article:

Dietitians share five foods that are considered ultra-processed and explain whether they can still fit within a healthy, balanced diet.

03/10/2026

Just because a nutrition trend is viral doesn’t mean it’s actually healthy! It’s important to separate helpful ideas from hype before you go down a rabbit hole and overhaul your eating habits or spend money on unnecessary supplements/products.

Check out this recent EatingWell article that I was quoted in for tips to tell if a food trend is actually backed by science. Spoiler alert: personal testimonials or dramatic promises are big red flags!

Dietitians share red flags to watch for and science-backed tips for spotting which healthy food trends are worth trying.

03/06/2026

Grateful to be featured in this EatingWell article highlighting Mediterranean diet foods you can find at Sam’s Club!

The Mediterranean diet focuses on foods like olive oil, nuts, beans, seafood and whole grains, all of which are linked with better heart health and longevity.

My pick: Wild Planet canned sardines! I love putting them on crackers with olive oil, lemon juice, and pepper.

Read the article:

Discover popular Mediterranean diet foods, like salmon and walnuts, to pick up on your next trip to Sam’s Club.

03/03/2026

Muscle isn’t just about aesthetics; it supports your energy, metabolism, balance, and ability to keep doing the things you love (especially as you get older).

Supporting muscle mass doesn’t require extremes. A few intentional nutrition choices (plus moving your body) go a long way.

Check out this EatingWell article I was featured in to learn more about foods that can help preserve muscle mass as you age.

Learn which dietitian-recommended foods help maintain muscle as you age, plus simple lifestyle tips to support strength and healthy aging.