A Dietitian is an expert in dietetics; human nutrition and the regulation of diet. A Dietitian alters their patient’s nutrition based upon their medical condition and individual needs.  Our Registered Dietitian will work with you to create a custom plan based on your unique and individual needs! 

Menopause– 1 one hour initial meeting, 2-30 min follow up meetings

Poly Cystic Ovary Syndrome(PCOS)/Endometriosis–  1 one hour initial meeting, 2-30 min follow up meetings

OB- 1 one hour initial meeting, 5-30 min follow up meetings throughout pregnancy

Body Positive (BOPO)– 1 one hour initial meeting, 2-30 min follow up meetings (Not weight loss focused, but health life style focused)

Body Positive (BOPO) Group – 1 one hour initial meeting, 2-30 min follow up meetings (Not weight loss focused, but health life style focused for groups. Good for a group of friends, mom/daughter, couple, etc…)

PRICING:

*PAYMENT IS REQUIRED AT TIME OF SCHEDULING

Menopause, PCOS/ENDO, BOPO– $275 up front, or $145 for the 1st visit, then $75 each additional class for pay as they go. ($20 savings if paid in full)

OB- $475 up front, or $145 for the 1st visit, then $75 each additional class for pay as they go. ($45 savings if paid in full)

Body Positive (BOPO) Group

1-3 people First session (1 hour): $145 + $75 for each additional person, up to 3 people / Additional sessions (30 minutes): $80 + $60 for each additional person, up to 3 people ($10 discount per person when multiple sessions are purchased upfront)

4-5 people First session (1 hour): $145 + $70 for each additional person, up to 5 people / Additional sessions (30 minutes): $80 + $55 for each additional person, up to 5 people ($10 discount per person when multiple sessions are purchased upfront)

6+ people First session (1 hour): $145 + $65 for each additional person, unlimited / Additional sessions (30 minutes): $80 + $50 for each additional person, unlimited ($10 discount per person when multiple sessions are purchased upfront)

A la carte:

1 hour (Initial consult)- $145

30 minutes (Follow-up)- $75

Eat Right With Less Added Sugar

Sugar is found naturally in some foods and drinks, like fruit and milk, but it is also
added to many of them. Added sugars give these items a sweet taste. Most Americans
get too many calories from added sugars and over time this may affect their weight
and health.
Many people think of desserts as the main source of added sugars, but many foods and drinks
may contain added sugars. For example, sweetened drinks like regular soft drinks, some fruit
drinks and energy drinks are all sources of added sugars. Snack foods, like crackers, and even
ready-to-eat foods, like pizza and pasta sauces, can be made with added sugars. Some people
may also add sugar to what they eat and drink, like sprinkling sugar over cereal or pouring
flavored creamer in coffee.

How to Identify Sources of Added Sugars

Soon you’ll be able to determine the amount of added sugars by looking at the Nutrition
Facts label. For right now, the best place to find this information is in the ingredients list. The
ingredients that appear first are in the largest amount.

Be sure to look for foods and drinks that don’t have sugar (or some other sweetener) listed as the first ingredient. Other examples of sweeteners and sources of added sugars include: brown sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, honey, maple syrup, molasses, sucrose, white granulated sugar. Sources of added sugars often lack nutrients needed for good health, while foods and drinks that contain natural sources of sugar provide nutrients, like vitamins and minerals. For example, fruits like strawberries are a great source of vitamin C, and milk provides vitamins A and D and calcium.
It’s not necessary to avoid all sources of added sugars. The problem is that many of us include too many sources of added sugars or eat and drink larger amounts than is recommended. When this happens there is less room for more nutritious foods and drinks. If you have a taste for something sweet try eating some fruit first. When you’re thirsty reach for milk or water. Other ways to reduce sources of added sugars include: making or buying healthier versions of baked goods; including foods and drinks with added sugars less often; and eating or drinking smaller amounts.

Tips on How to Reduce Sources of Added Sugars
· Sweeten low-fat plain yogurt with fresh, frozen or canned (in its own juice) fruit in place of fruit-flavored yogurt.
· Add cinnamon and dried fruit to plain cooked oats instead of using instant flavored oatmeal.
· Substitute 100% fruit juice for fruit punch and other fruit-flavored drinks.
· Switch from sweetened to unsweetened applesauce.
· Drink plain low-fat milk instead of chocolate milk.
· Use jams and jellies with no sugar added.
· Enjoy a homemade smoothie with frozen fruit, low-fat milk and yogurt in place of ice cream.
· Quench your thirst with water, low-fat milk or 100% fruit or vegetable juice instead of sweetened beverages, like energy, soft and sports drinks.

The 2015–2020 Dietary Guidelines for Americans recommend less than 10% of calories come from added sugars. Include healthier choices from the MyPlate food groups in place of foods and drinks with added sugars to better meet your nutrient needs.

Visit www.ChooseMyPlate.gov for more information.

Eating Right During Pregnancy

Moms-to-be need a variety of foods from all of the MyPlate food groups. A balanced eating plan with a variety of foods can provide healthy women with enough nutrients for pregnancy. Safe food practices are important, too, since pregnant women are at higher risk of food poisoning.

Pregnant women need a balanced eating plan including:

  • Whole grains: Breads, cereals, pastas and brown rice.
  • Fruits: All types of fruits, including fresh, frozen or canned without added sugars.
  • Vegetables: A variety of colorful vegetables, fresh, frozen or canned with no added salt should be included. Raw sprouts should be avoided.
  • Lean protein: Choose lean protein from meat, poultry, fish, eggs, beans and peas, peanut butter, soy products and nuts. Pregnant women should avoid eating tilefish, shark, swordfish and king mackerel, and limit white (albacore) tuna to six ounces per week. Deli, luncheon meats and hot dogs should be reheated if consumed.
  • Low-fat or fat-free dairy: This includes milk, cheese and yogurt. Unpasteurized milk and some soft cheeses that are made from unpasteurized milk also should be avoided.
  • Healthful fats: From foods such as avocados, nuts and seeds as well as vegetable oils including canola and olive oil.

Avoid extra calories from added sugars and solid fats, which can lead to unhealthy weight gain. Cut down on foods such as regular soft drinks, sweets and fried snacks.

Key Nutrients for Healthy Pregnancy

  • Folate or Folic Acid: This important vitamin reduces the risk of birth defects that affect the spinal cord. All women of childbearing age and pregnant women should consume at least 400 micrograms of folic acid each day. Natural food sources of folate include legumes, green leafy vegetables and citrus fruits. Folic acid can be obtained through fortified foods such as cereals, pastas and bread as well as supplements.
  • Iron: Maternal iron deficiency is the most common nutritional deficiency during pregnancy. Pregnant women need at least 27 milligrams of iron each day. Foods with high and moderate amounts of iron include red meat, chicken and fish, fortified cereals, spinach, some leafy greens and beans. For vegetarians and women who do not eat a lot of meat, increase iron absorption by combining plant-based sources of iron with vitamin C-rich foods. For example, try spinach salad with mandarin oranges or an iron-fortified cereal with strawberries.
  • Calcium: During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. When a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. It is important to consume adequate amounts of calcium daily before, during and after pregnancy. The recommended amount of calcium during pregnancy is 1,300 milligrams per day for adolescents 14 to 18 years old and 1,000 milligrams per day for women aged 19 to 50. That means at least three daily servings of calcium-rich foods such as low-fat or fat-free milk, yogurt or cheese or calcium-fortified plant-based beverages, cereals and juices.

Your doctor or registered dietitian nutritionist may recommend a prenatal vitamin/mineral supplement to help ensure that you get enough iron, folic acid and other nutrients.

Authored by Academy of Nutrition and Dietetics Reviewed by Sarah Klemm, RD, CD

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