About Me

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Technically speaking, I'm a dietitian, but I see myself as a listener, a motivator, coach and teacher of nutrition. I prefer to end a busy day with a glass of red wine while chopping vegetables. Lover of almost anything pickled and fresh baked scones just not at the same time. I'm happiest when I'm cooking for people I love. Why am I so into food? Because I KNOW how much eating well can change your life. What you eat every day is going to impact your body and your mind. It's a confusing world out there - full of diet and food advice that always leaves you feeling like it's that one next diet that's going to be the weight loss answer. Stop waiting for that magic diet, and begin to take one step at a time in the right direction. I'm here to help you on your life-long journey, there's no better time to start!


Your Body's Fuel 

   Fruits & Vegetables / Grains & Starches / Beans & Potatoes /
Milk / Sugar / Sweetened Beverages

Fruits :  1 serving = 15 g carbohydrate; Approx. 50-75 calories
1 cup melon or berries
1 small apple or pear
1 medium orange, nectarine or peach
½ medium grapefruit
½ cup canned fruit in juice (not syrup)
1/2 cup grapes
½ large or 1 small banana
3 prunes or dates
2 Tbsp dried fruit: raisins, cranberries, other

Vegetables: 1 serving = 5 g carbohydrate; Approx.  25-50  calories
1 cup raw broccoli, green beans, carrots, onions, cabbage, bell peppers, tomatoes, lettuce (all except designated starchy veggies)
1/2 cup cooked spaghetti squash
½ cup cooked (same as above)
½ cup tomato, beets
3 cups greens

Starchy Vegetables: Peas, potatoes, corn, beans
Count these the same as rice, pasta, and other starches:
½ cup mashed potatoes
½ small baked potato
½ cup soybeans (no shells)
½ cup corn or peas
1 cup winter squash: acorn, butternut
½ cup beans: black, pinto, black eyed peas, lentils, lima beans, kidney
½ cup Yam or sweet potato
Grains & Starches: 1 serving = 15 g carb; Approx. 80-120 cal
¼ cup cooked risotto, quinoa
1/3 cup cooked brown rice, couscous
½ cup cooked whole wheat pasta
1 average (1 oz) size sliced bread
½ English muffin
1 6” whole wheat or corn tortilla
1 small whole wheat roll
½ a large pita
¼  standard bagel
½ hamburger bun/hot dog bun
2 4” corn tortillas

Cereals – size varies depending on product:
Read Labels for <10 g sugar and > 3 g fiber
¾ cup Cheerios, Smart Start, Special K, Nature’s Path Flax Flakes
½ cup Fiber One, Shredded Wheat or All bran
½ cup cooked cream of wheat or oatmeal
1 packet instant oatmeal

Other- Servings vary, Read Labels:
2 graham cracker sheets
5 whole wheat crackers
4 whole wheat melba toast or Akmak crackers
3 cups air-popped popcorn
2 rice cakes
1 Kashi TLC granola bar

Sugar! 1 tsp - 4 grams of sugar (good to know when reading lables on cereal, beverages, etc)

Dairy Products: Vary Greatly depending on lactose and added sugar content:
1 cup milk or yogurt = 12 g carbohydrate
1 cup sweetened milk or yogurt = 20 g or more