Follador Nutrition Services

06/04/2026

I was recently asked to provide quotes for an article, and one of the questions was: “What are the most effective long-term habits for reducing body fat without relying on crash diets or 'quick-fix' programs?”

At first, I felt uncomfortable answering the question. Not because I’m anti-weight loss, but because I don’t center my work around shrinking bodies or chasing a number on the scale.

I ultimately ended up providing quotes for the article because I realized this was also an opportunity to challenge some of the harmful messaging we constantly hear about fat loss and “healthy living.”

I think many people would be surprised to learn that when we actually look at the research around fat loss, it’s not the typical advice you hear.

Read my most recent blog post to learn more about my perspective:

Fat loss isn't just about calories. Learn sustainable, dietitian-approved habits for a healthier metabolism, body composition, and relationship with food.

05/21/2026

When nutrition counseling clients come to me wanting to lower their cholesterol, they’re often expecting a long list of foods they need to cut out completely (usually eggs, butter, and beef).

They’re often surprised when I spend more time talking about what to add to their meals instead!

One eating pattern that highlights this approach really well is the Portfolio Diet. It’s a plant-forward way of eating that emphasizes foods like nuts, soluble fiber, plant proteins, and healthy fats that work together to help lower LDL (“bad”) cholesterol and support overall heart health.

I contributed to this EatingWell article about the Portfolio Diet and how it may help lower cholesterol. Read it here: https://www.eatingwell.com/can-the-portfolio-diet-lower-your-cholesterol-11909873

05/19/2026

“Food noise” has become a huge buzzword lately, but many people still don’t fully understand what it actually means!

In simple terms, food noise refers to persistent, intrusive thoughts about food that can feel exhausting and distracting. Research suggests these thoughts often become louder with restriction, chronic dieting, stress, and inconsistent eating patterns.

My dietetic intern, Makenzie, wrote a blog post about food noise that breaks down:
✔️ What food noise is
✔️ Common causes of food noise
✔️ Why trying to “control yourself harder” usually backfires
✔️ Gentle, sustainable strategies that can help turn the volume down

Read the full post here:

Food noise can feel exhausting and all-consuming. Learn what food noise is, why it happens, how it’s connected to restriction, and practical ways to manage it.

04/27/2026

Today, I presented to the Philadelphia Bar Association about nutrition strategies for high-pressure work environments. One of the questions I got was about easy food options I recommend for busy professionals. A go-to recommendation is smoothies!

You can pack smoothies with tons of nutrition and drink them as a balanced meal. Many of my busy clients find smoothies to be an easier breakfast or lunch option — they can sip on them while they work without too much effort.

In order to build a satisfying, well-rounded smoothie, you need adequate protein, fiber, and healthy fats. My personal favorites are Greek yogurt for protein, chia seeds or riced cauliflower for fiber, and avocado or peanut/almond butter for healthy fats.

Check out this recent EatingWell article I contributed to to learn more about how to build a balanced and satisfying smoothie!

Discover how to make smoothies more filling with expert dietitian tips on adding protein, fiber and healthy fats for lasting satisfaction.

04/10/2026

The “healthy foods” we grew up with in the 90s might surprise you today...

I’m featured in this EatingWell article looking back at iconic 90s foods that dietitians might see differently now. Nutrition science (and our understanding of balanced eating) has evolved a lot since then!

It’s a good reminder that nutrition advice changes over time and that a single food rarely determines whether your diet is healthy.

Food trends come and go. Take a trip down memory lane with these popular “healthy” foods from the '90s that would make dietitians cringe today.

04/06/2026

Free webinar alert!

My dietetic intern, Makenzie Stallone, will be presenting this FREE webinar on April 9th at 12 pm EST all about separating nutrition fact from fiction.

This presentation is for you if…
✔️You feel unsure about what information is accurate or evidence-based.
✔️You’ve come across common nutrition myths (e.g., cutting carbs, detoxes, “good vs bad” foods) and aren’t sure what to believe.
✔️You want to feel more confident applying nutrition recommendations in your daily life.

Sign up here: https://www.eventbrite.com/e/sorting-fact-from-fiction-how-to-evaluate-nutrition-information-online-tickets-1986086955548?aff=oddtdtcreator&keep_tld=true

03/31/2026

Who else loves cheese??

One of my favorite cheeses is feta because of its sharp and salty taste. My two favorite ways to use feta are to crumble it over salads (especially watermelon salad in the summer) and to use it as a topping on warm grain bowls/pasta dishes.

If you like feta too, you’ll be happy to hear that dietitians agree that feta is considered one of the healthiest cheeses!

Check out this EatingWell article to learn why I (along with other RDs) consider feta to be one of the healthiest cheeses.

Dietitians share their top pick cheese pick and explain how its flavor, portion size and nutrients fit into balanced eating.