Nutriquity

Nutriquity Professional nutrition counseling is a preventative service that is covered 100% by most insurance!

We accept Blue Cross Blue Shield PPO, UnitedHealthcare, Cigna and Medicare Part B.

Snacks can do more than just “hold you over” between meals 👀When you pair complex carbs with protein and healthy fats, y...
06/17/2026

Snacks can do more than just “hold you over” between meals 👀

When you pair complex carbs with protein and healthy fats, your snack works harder for you!  A balanced snack will support steady energy, balanced blood sugar, and fewer cravings later in the day.  Some examples include:  

- Apple slices w/ 1-2 tbsp of nut butter 

- String cheese and one serving of whole grain crackers 

- A boiled egg sliced onto whole grain bread (add ⅓ avocado for more depth) 

- ¾ cup low fat Greek yogurt w/ ½ cup berries 

- Carrots and an individual size hummus cup 

- ¼ cup dried fruit + ¼ cup nuts 

The goal isn’t perfection. It’s choosing foods that help you feel good and stay satisfied.

Need support figuring out meals and snacks that actually work for your lifestyle? Book an info session — we’d love to help!  

Friendly reminder: health isn’t built by eating less all the time — it’s built by consistently giving your body what it ...
06/15/2026

Friendly reminder: health isn’t built by eating less all the time — it’s built by consistently giving your body what it truly needs 💚

Nutrition is about so much more than what’s on your plate. The habits that support your mental, emotional, and physical well-being all work together. Sometimes the healthiest thing you can do is sleep an extra hour, take a walk outside, or say “no” without guilt.

Instead of asking, “What should I cut out?”

Try asking, “What can I add more of to support myself better?”

✨ If you need help with getting your nutrition to a more consistent place, book an info session today!  Insurance covers nutrition counseling 100% for most of our clients!  

Struggling with constipation? You’re definitely not alone — and the good news is that small nutrition changes can make a...
06/10/2026

Struggling with constipation? You’re definitely not alone — and the good news is that small nutrition changes can make a big difference. 👏

Foods rich in fiber and fluid-loving nutrients can help support regular digestion naturally. Try adding options like prunes, kiwi, chia seeds, oats, lentils, and pears into your daily routine consistently for the best results. 🍐🥝✨

First line therapies for constipation:  

✔️ Increase fiber gradually - add one or two new fiber foods until you tolerate them well.  Women should aim for around 25 g total fiber daily and men should aim for around 38 g total fiber daily!

✔️ Drink plenty of water - aim for 70-100 oz or more daily as needed 

✔️ Keep moving your body daily - aim for 150-300 mins of activity weekly 

Need personalized support for digestion, gut health, or balanced nutrition? Book an info session and let’s create a plan that works for your lifestyle. 💚

Low energy doesn’t mean you need another cup of coffee ☕️ Your body is asking for more supportive fuel.  Here are a few ...
06/08/2026

Low energy doesn’t mean you need another cup of coffee ☕️ Your body is asking for more supportive fuel.  Here are a few foods I recommend to consume as part of a balanced meal to support steady energy throughout the day:

🥔 Sweet potatoes, oats, brown rice, and quinoa for lasting fuel

🥬 Spinach, kale, and Swiss chard for a magnesium boost

🥑 Avocado, nuts, seeds, and olive oil for healthy fats that keep meals satisfying

🥚 Eggs, salmon, and Greek yogurt for B12 and protein support

🥒 Cucumber, celery, and zucchini to help with hydration, too

You don’t need a “perfect” diet to feel better — small, balanced choices can make a big difference in your energy, focus, and mood. Which of these foods do you already love? 👇

Portion control doesn’t have to mean weighing your food or counting every calorie 👏One of my favorite simple strategies?...
06/05/2026

Portion control doesn’t have to mean weighing your food or counting every calorie 👏

One of my favorite simple strategies? Use your hands as a built-in portion guide. It’s practical, flexible, and works whether you’re eating at home, meal prepping, or grabbing takeout.

🥩 Protein = palm of your hand (~4 oz - 20-25 g protein) 

🍚 Carbs = fist (~1 cup) 

🥦 Veggies = 2 handfuls (~1 cup) 

🥑 Fats = thumb (~1 tbsp)

Your hands are proportional to your body, which makes this a personalized way to build balanced meals without overthinking it.

Remember: nutrition doesn’t need to be perfect to be effective. Small, consistent habits make the biggest difference over time!

Staying accountable doesn’t mean being perfect — it means building habits that help you keep showing up for yourself. 💚S...
06/01/2026

Staying accountable doesn’t mean being perfect — it means building habits that help you keep showing up for yourself. 💚

Small, sustainable actions make the biggest difference:

✔️ setting clear goals

✔️ planning meals ahead of time

✔️ tracking progress consistently

✔️ taking time to reflect and reset

Accountability should feel supportive, not restrictive. We’re here to help if you need extra support and accountability!  At Nutriquity, we foster a positive and empowering environment for our clients. Book an info session today - link in bio!  

What’s one thing that helps you stay consistent with your health goals? 👇

If you’re managing PCOS, reducing inflammation can be an important piece of the puzzle.The good news is that your everyd...
05/29/2026

If you’re managing PCOS, reducing inflammation can be an important piece of the puzzle.

The good news is that your everyday food choices can help support this. Many whole foods naturally contain antioxidants, fiber, and healthy fats that work to lower inflammation and support hormone balance.

🍒 Colorful fruits like cherries, raspberries, and kiwi
🥦 Cruciferous veggies like brussels sprouts and cauliflower
🧄 Flavor boosters like garlic
🌰 Nuts and seeds for healthy fats
🥗 Fiber-rich foods like lentils

You don’t need to include all of these at once. Start by adding one or two into your meals and build from there.

Over time, these small additions can support more stable blood sugar, better hormone balance, and overall health.

Ready to take the next step? Reach out to learn how we can support you with a personalized plan for PCOS.

“Hidden” sugars can sneak into your day without you even realizing it.Foods like packaged oats, energy bars, flavored yo...
05/27/2026

“Hidden” sugars can sneak into your day without you even realizing it.

Foods like packaged oats, energy bars, flavored yogurt, dressings, and even fruit juice are often marketed as healthy—but they can still contain added sugars that impact your blood sugar levels.

This doesn’t mean you need to avoid them completely. It just means being a little more aware.

A few simple tips:
✔️ Check labels for added sugars
✔️ Choose plain versions when possible and add your own flavor
✔️ Pair carbs with protein or healthy fats to help balance your blood sugar

Small shifts like these can go a long way. Even one or two changes can help you feel more steady, satisfied, and in control of your energy.

Getting enough protein at meals can be a game changer!💪🏽Protein helps support more stable blood sugar levels, which is k...
05/26/2026

Getting enough protein at meals can be a game changer!💪🏽

Protein helps support more stable blood sugar levels, which is key for managing energy, cravings, and those mid-day crashes that can feel all too familiar. It also keeps you fuller longer, so you’re not constantly thinking about your next snack.

This is what ~25g of protein can look like in real life 👆 Not extreme, not complicated—just balanced, realistic options you can mix and match based on what sounds good to you.

A palm of hand size portion of meat or fish is going to contain roughly 25 g of protein.

Remember, protein is one part of a balanced meal. Try building your meals around a protein source, then add in fiber-rich carbs, veggies and healthy fats to round things out.

Small shifts like this can make a big difference over time.

Which one would you add to your plate?

If you’re working on improving blood sugar levels or reducing insulin resistance, it doesn’t have to be complicated. In ...
05/22/2026

If you’re working on improving blood sugar levels or reducing insulin resistance, it doesn’t have to be complicated. In fact, the basics go a long way.

Here are three evidence-based habits:

🏃‍♂️ Move your body consistently: Regular activity helps your cells become more sensitive to insulin, meaning your body can use glucose more efficiently.

🥦 Focus on lower glycemic foods: Think fiber-rich carbs like vegetables, legumes, and whole foods that won’t spike your blood sugar as quickly.

⏰ Keep your meals consistent: Eating at regular times can support more stable blood sugar patterns and reduce large swings throughout the day.

You don’t need perfection. Start with one small change and build from there. Your body will thank you.

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