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This Fall is a great time to stop dieting and start a lifestyle of healthy balanced nutrition! Life – and nutrition – is all about timing and balance. The My Plate System is a great tool to demonstrate proper portion and balance in your diet. The basics of My Plate are that half of your palte should be fruits and/or vegetables, and to me that is the key to a healthy weight. I recommend two cups of vegetables at lunch and at dinner, to fill you up and keep you nutritionally sound and energized!


Fruits and Vegetables:

  • Don’t get into a rut – choose a variety of fruits and veggies each week to get in all of your vitamins and minerals.
  • choose deep-colored fuirts and vegetables.
  • the most nutrient-rich fruits are spotted by their inside color – if the color bleeds onto your hands and clothing it’s a sign that it’s nutritent and antioxident rich!

Example: when comparing cherries and blueberries (both superfruits) to watermelon, which is more water packed, the watermelon will keep you hydrated, but is less nutrient rich than other berries.


  • Pick lean protein, 3-6 ounces per serving.
  • Choose organic protein as much as possible to avoid added hormones like estrogen, which is linked to weight gain and some cancers.
  • 4 oz. of meat or fish looks like the size of a deck of cards.

Example: chicken breast, fish and ground turkey are fantastic, lean protein options. Eggs, nuts, quinoa and beans are also excellent sources of protein.


  • Make sure your grains are whole! Choose high-fiber grains as much as possible.
  • fruits and vegetables are also carbohydrates, so you can also fill this category with fruits and veggies.

Dairy (or dairy alternatives):

  • Greek Yogurt is a graet source of protein and gives you a natural dose of probiotics or a healthy gut.
  • Almond milk has 2x the calcium of cow’s milk!
  • Choose organic dairy as much as possible to avoid added hormones.

Interested in learning more about  nutrition, and not just dieting?  Village Nutritionist Brittney Clarizio is here to help – email Brittney to set up an appointment to talk about your goals  at


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