5-ingredients & 5 minutes of prep time… say no more on a Monday! Enjoy this quick lean protein on a bed of greens. It’s even tender & juicy enough to be shredded & enjoyed on taco Tuesday (hello, tomorrow night’s dinner). This crockpot chicken is made with San-J’s new Hoisin Cooking Sauce for a little […]

It’s officially Tailgate season! This Friday on ABC’s Lowcountry Live I will be talking food and beverages for a healthier tailgate. Today, I am all about the beverage. Tailgates are typically associated with beer. While, I am a dietitian who promotes balance and everything in moderation, when it comes to alcohol I am biased to […]

It’s Back To School week on ABC’s Lowcountry Live. For Good Food Friday, I shared some tasty and convenient meal and snack ideas that kids can enjoy as they head back to school. Start your day with a balanced breakfast Some studies suggest that kids who start their day with a balanced breakfast perform better […]

I am officially declaring SB & J a thing… sunflower seed butter and jelly, that is. This recipe is a spin off a classic favorite (PB&J sandwich) except made into MUFFINS. This high protein, on-the-go snack is easily packable and perfect when you need a mid-day pick-me-up. With my clients, I like to focus on […]

Today I am celebrating summer’s best with a moist, melt-in-your-mouth pineapple loaf. Made with fresh pineapple, coconut and Crispy Green one-ingredient, freeze-dried, pineapple snacks. Pineapple bread is to summer as pumpkin bread is to fall.  As a pumpkin bread lover, this loaf is right up my alley. I like my loaves to be super moist […]

Is meatless Tuesday a thing yet? I have been on a plant-based protein kick lately. Chickpeas, lentils, chia seeds and quinoa have all been in my meal rotation. Finding new innovative ways to enjoy these proteins has been my objective this season. Besides tossing them in a salad, I wanted to get a little more […]

This recipe was made in partnership with Unilever. Kale, cherry tomatoes and crunchy cucumbers dressed in a garden-fresh homemade dressing – this is summer in a bowl! Add in quinoa and chickpeas for some plant-protein and lunch is served. The warmer summer weather always has me craving more veggies and a good dressing can make […]

Summertime screams backyard BBQ! Today I shared tips on on how to make a tasty but healthier spread. Rethink your potato chips We’ll start with an easy appetizer. Bean or quinoa tortilla chips are a better-for-you alternative to your potato chips. They are light, crispy and higher in plant protein and fiber.  You can serve these with […]

It’s summer, we want quick snacks that will keep well in our bag while we are laying at the pool. Today I shared some options on Good Day Sacramento that are dietitian-approved and none of them require a fridge! Better for you Potato Chip Alternative Crunchy roasted chickpeas are a better-for-you potato chip alternative. Just […]

Rethink your hot dogs and hamburgers this Independence Day and celebrate with veggie skewers on the grill. Featuring Smithfield Traditional Lager Bratwurst. It’s not the 4th of July without getting our grill on! Today we are rethinking the classic 4th of July hotdogs with veggie and sausage kabobs made with Smithfield’s Yuengling Bratwursts. Typically when […]

The warm weather encourages us to eat fresher and clean up our diet. Today on ABC’s Lowcountry Live, I shared some delicious, UNIQUE ways to enjoy more fruits and veggies in every meal this summer! Your go-to mini meal of the summer These are the ULTIMATE grab and go mini-meal of summer – smoothies! Get […]

Backyard BBQ season is officially underway! I will be serving up mini sliders and fries with VEGETABLE-sweetened ketchup and BBQ sauce by True Made Foods on my porch. With mint juleps of course! It’s not summer with hamburgers, hotdogs and fries. In typical Nutrition By Mia fashion, we are “healthifying” the spread with simple swaps that […]

What wild salmon does to your body- A Registered Dietitian Explains. Plus a high-protein and omega-3 recipe to complement your roasted veggies and fresh salads – Crispy Wild Salmon Coins! As a dietitian, I advocate a balanced and mindful approach to eating. Some foods however stand out among the rest as being nutritional powerhouses and […]