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Nutrition By Mia

CBS, Your Carolina: Eating Healthy While Traveling During the Holidays

November 7, 2017

It’s hard to make nutritious food choices when you’re traveling so I shared some packable options on CBS WSPA Your Carolina, that will make it a little easier.

Pack these single-serve breakfasts for a hassle-free morning

Starting the day with a nutritious breakfast can be difficult when you are traveling. That’s why I am so excited to partner with The Quaker Oats Company to share their newest product – Overnight Oats! Simply add your milk or a non-dairy option of choice to the single-serve container and let it cold-steep overnight in the refrigerator at your hotel or family’s house, for a nutritious breakfast option ready to enjoy the next morning! Quaker Overnight Oats come in four delicious flavors (Blueberry Banana & Vanilla Bliss, Toasted Coconut & Almond Crunch, Orchard Peach Pecan Perfection and Raisin Walnut & Honey Heaven) and are made with 100% whole grain oats and other grains. You can purchase Quaker Overnight Oats at most major grocery stores or order online. Visit QuakerOats.com to learn more.

Healthy fats to pair with veggies and whole grain crackers

SunButter On the Go Single Cups pair perfectly with your sliced veggies and are great for the whole family. SunButter makes US grown sunflower butter that’s free of the ?top eight food allergens including peanuts, treenuts and soy. What is great about SunButter is that it packs as much protein as almond and peanut butter, but has LESS saturated fat and MORE micronutrients including magnesium, zinc and iron. You can find SunButter at major grocery chains nationwide including our local Publix and Bi-Lo. They are available online at SunButter.com.

High quality protein-rich snacks

It’s hard to find high-quality, protein-rich snacks that are travel-friendly but these check all the boxes: Field Trip Jerky and Meat Sticks. These are one of the ONLY gluten-free jerkies on the market, made with grass-fed beef, simple ingredients that you can recognize and they come in some delicious flavors like maple BBQ and teriyaki. Right now they are at Target and on JetBlue flight but will be at Harris Teeter soon!

Eat more fruit on the go


This is a fun way to get kids AND adults to eat more fruit: freeze-dried fruit snacks by Crispy Green – essentially they’re fruit chips available in seven flavors including apple, pineapple and mango. What I love about these, is that they’re only made with only one ingredient – the fruit itself – no added sugar. You can find these on Amazon and crispygreen.com.

Satisfy your sweet tooth, healthfully

This is how a dietitian satisfies a sweet tooth: dark chocolate and honey sesame CHICKPEAS. I love the ones  by Lebby which are dry roasted so they’re oil-free and they only have 6-7 grams of sugar per snack. Of course chickpeas are also a great source of protein and fiber.   They’ll be releasing a milk chocolate and mocha variety as well as larger family packs, in the new year. You can find them on amazon as well!


Don’t forget to follow me on Instagram, Facebook and Twitter to keep up with my recipes nutrition guides, media segments and collaborations!

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Apple sandwiches - 6 ways 🍎 Love using apple sl Apple sandwiches - 6 ways 🍎 Love using apple slices for a naturally gluten-free, fiber-rich sweet crunchy cracker swap paired with protein to build satisfying #snckswithstayingpower. What’s your fave combo? 

How to make:
1️⃣Sliced Apples: Started with the sweet & crispy rich red @envyapples which are perfect for sharing & savoring. 🍎
3️⃣Protein: sliced cheese, low sodium deli turkey, nut butter, tuna, cream cheese, smoked salmon, bacon. 🥕🥜
3️⃣Texture: chocolate chips, jam, coconut flakes, chopped nuts, granola. 🍫

#applesandwiches #satisfyingsnacks #glutenfree #protein #fiber #nutritionbymia
Wrap hack - 3 ways ✨Who else has been making the Wrap hack - 3 ways ✨Who else has been making these 2 minute lunch/snacks? Try these sweet + savory combos! How to make below. #wraphack #nutritionbymia

What you’ll need:
🥑Avo Egg: whole grain tortilla, guacamole, eggs cheese, spinach
🍌Dessert: whole grain tortilla, PB, banana, strawberries, chocolate hazelnut butter
🥓BLT: whole grain tortilla, tomato, mayo, bacon, romaine

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom.
2️⃣Add fillings to each quadrant.
3️⃣Start with the bottom left corner, fold the tortilla up, then over to the right, then down.
That’s a wrap on another 30 interview media tour That’s a wrap on another 30 interview media tour✨Shared tangible tips to help you stick to your healthy new year’s resolutions. Catch the segment this month on affiliates nationwide & a recap on nutritionbymia.com. 🥕🥒🍎🍫#healthyresolutions #healthynewyear #nutritionbymia
Protein + fiber snack boxes — three ways to supp Protein + fiber snack boxes — three ways to support your healthy New Year’s diet resolutions! ✨🥒🥕🍫

Studies suggest that 80% of people break their healthy New Year’s resolutions by February; that is why I am excited to share my tangible tips with @russellstoverus this week on TV and radio affiliates across the country:

1️⃣Cut back on added sugar while still satisfying your cravings: Russell Stover Sugar Free chocolates made with stevia extract are an easy and delicious way to achieve this so you can enjoy dessert with all the taste but none of the sugar. 
2️⃣Incorporate fiber and protein at meal and snack time: These nutrients are the most satisfying for the least amount of calories. Think produce and whole grains paired with protein sources like hummus, PB, cheese & yogurt. 
3️⃣Find exercise that you enjoy: Doing any type of movement is better than none. Instead of following fad exercises, find one that you enjoy and is sustainable for your lifestyle.

#sponsored #healthynewyeartips #nutritionbymia
Sharing easy ways to eat healthier in the new year Sharing easy ways to eat healthier in the new year on @8newsnow @lvnowtv 🥕🥒🍎Tune in for smart snacking and cooking tips plus how to make bell pepper chip sheet pan nachos & bloomin’ apples✨#healthynewyear #lasvegas #smartsnacking #nutritionbymia
Coffee cake, anyone? ☕️✨This sweet treat wit Coffee cake, anyone? ☕️✨This sweet treat with benefits is made with naturally gluten-free almond & tapioca flour, a cinnamon sugar crumble topping & @bareorganicssuperfoods immunity coffee boosted with probiotics, ginger, zinc & maitake mushroom. Recipe deats below👇#grainfreecoffeecake #glutenfree #dessertwithbenefits #nutritionbymia

What you’ll need for the cake:
2 cup almond flour, blanched
1/4 cup tapioca flour
1 tsp baking powder
2 tsp cinnamon
1/2 cup coconut sugar
1/4 cup coconut oil
1 @bareorganicssuperfoods Immunity coffee in 1/4 cup of water
2 eggs

For the toppings: 1/2 cup blanched almond flour, 2 tbsp coconut sugar, 1 tsp cinnamon, 3 tbsp coconut oil

What to do:
1️⃣Preheat oven to 350 F.
2️⃣Mix together cake ingredients until uniform and pour batter into a lined or pre-greased 8 x 8 baking pan. 
3️⃣In a bowl, mix together topping ingredients and crumble on top of the cake. Bake for 28-33 minutes or until a toothpick comes out clean when inserted into the center.

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