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baking

Gingerbread Pear Muffins

photo of gingerbread pear muffins

Swedish Chocolate Cookies (Chokladsnittar)

Swedish chocolate cookies (chokladsnittar) plus a cup of coffee

Strawberry Cardamom Oat Muffins

strawberry muffins

The Swedish Tradition of Fika

benefits of a mindful coffee or tea break with friends

Go-To Vanilla Cupcakes

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Hey there!

I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach and truly believe that all foods can fit! Read More…

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halsanutrition

Soaking in the last few weeks of summer vacation!

Soaking in the last few weeks of summer vacation! ☀️Got to see my nieces and nephew this past weekend 💗and even managed to get them together for a photo as they enjoyed some @outshinesnacks popsicles.

How are you soaking up summer? Has school already started where you are? Let me know in the comments!

#newenglandsummer #summervibes #summerkids #popsicles #outshinebars #frontsteps #familytime #cousintime❤️ #august #augusti #vacationmode #soakupthesummer #halsanutrition

Intuitive eating is eating like a toddler, not yet

Intuitive eating is eating like a toddler, not yet influenced by social norms regarding what is "healthy" and what our body should look like. 💫⁠⁠⁠
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Sound crazy? It's actually a good way to look at it. Studies show that kids as young as preschool are influenced by diet culture, perhaps from hearing about good/bad foods or from overhearing adults talk about diets.⁠⁠⁠
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Think back to a time when you hadn't heard of dieting, seen a certain body type as the ideal, or felt societal pressure to eat a certain way. Chances are it was a long time ago. ⁠Maybe it wasn't until high school. Or maybe the last time you ate "freely" was when you were a toddler.⁠⁠⁠
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Intuitive eating takes us back to that time. It's a chance to eat with adventure and zeal. It's a chance to explore all the foods and notice how they taste and how they make you feel. ⁠⁠⁠
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You may be worried that if you listen to your internal guide you will eat ice cream or french fries all day, but research shows otherwise. By giving yourself permission to eat all the foods and trusting your body, a beautiful thing happens.⁠ ⁠⁠⁠
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Of course, whether or not you choose to eat with your hands and end up with half the food on your face is up to you! 😉⁠⁠⁠

Need guidance? Seek out a dietitian who is a certified intuitive eating counselor. 💗
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#intuitiveeating #dietculture #ditchdietculture #haes #eatlikeatoddler #mondayinspiration #halsanutrition #nondietapproach #antidiet #allthefoods⁠⁠

#AD Need an energizing, delicious snack idea? Th

Blueberry season is in full swing here in New Engl

Beautiful summer day for lobster rolls from @littl

Beautiful summer day for lobster rolls from @littleharborlobstercompany. Seriously the. best. 🦞. rolls! 😍

Grateful to have enjoyed this local treat with my childhood bestie, who took precious time off from her farm in NH to visit me and explore the streets of my seaside town. ❤️

It was a good day and a great reminder that sometimes we need to be a tourist in our own town!

#summervibes #lobsterroll #lobstah #lunchtime #littleharborlobster #fountainpark #newenglandcoast #marblehead #marbleheadma #northshorema #seafoodlove #newenglandsummer #halsanutrition

During adolescence kids naturally have more indepe

During adolescence kids naturally have more independence when it comes to eating. ⁠⁠
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This means that they may develop eating habits and patterns that you are not thrilled about.⁠⁠
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And chances are, making comments about it won't help. (Of course, don't beat yourself up about it if it happens, even us so-called experts do it! Parenting isn't easy!)⁠⁠
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So how can you help them eat well?⁠⁠
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While everyone is different and you have to do what feels right for you, here is some general advice:⁠⁠
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1) ℂ𝕠𝕟𝕤𝕚𝕤𝕥𝕖𝕟𝕥𝕝𝕪 𝕠𝕗𝕗𝕖𝕣 𝕒 𝕧𝕒𝕣𝕚𝕖𝕥𝕪 𝕠𝕗 𝕗𝕠𝕠𝕕𝕤. Serve meals that include a variety of foods and keep a variety of snacks on hand.⁠ Before you go to the grocery store, ask your teen if there are any particular foods they would like you to get.⁠⁠
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2) ℙ𝕣𝕒𝕔𝕥𝕚𝕔𝕖 𝕗𝕠𝕠𝕕 𝕟𝕖𝕦𝕥𝕣𝕒𝕝𝕚𝕥𝕪. Let go of the mindset that certain foods are superior to others. All food provides nourishment--some may be higher in nutrients while others deliver big on pleasure. ⁠⁠
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3) ℍ𝕒𝕧𝕖 𝕣𝕖𝕘𝕦𝕝𝕒𝕣 𝕗𝕒𝕞𝕚𝕝𝕪 𝕞𝕖𝕒𝕝𝕤. While they may be more independent, teens still need the structure of family meals. Studies show that eating together as a family is associated with improved self-esteem, higher academic performance, greater resilience, reduced risk of anxiety and depression, and reduced risk of eating disorders.⁠⁠
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Ideally, meals are enjoyable, low-stress experiences filled with good food, conversation, and fun.⁠⁠
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4) 𝕃𝕖𝕥 𝕥𝕙𝕖𝕞 𝕕𝕖𝕔𝕚𝕕𝕖 𝕨𝕙𝕒𝕥 𝕒𝕟𝕕 𝕙𝕠𝕨 𝕞𝕦𝕔𝕙 𝕥𝕠 𝕖𝕒𝕥. Resist the urge to comment on what they choose to eat and how much they choose to eat. Instead, focus on the above-mentioned suggestions.⁠⁠
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Finally, you know your child best. If you are concerned about your teen's eating patterns consider meeting with a Registered Dietitian who takes an intuitive eating, non-diet approach. ⁠⁠💗
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#parentingteens #adolescents #familyeating #healthyteens #healthytweens #nutritionforteens #teennutrition #intuitiveeating #halsanutrition

What’s one of your family’s favorite weekend b

𝑫𝒐𝒆𝒔 𝒚𝒐𝒖𝒓 𝒕𝒆𝒆𝒏

Happy Wednesday! 💗Here are a couple of photos f

Happy Wednesday! 💗Here are a couple of photos from yesterday’s farm share bounty. I thought the second one was kind of fun because it shows my 15 year old and my dog looking on while I take the photo. 📸

I joined our local farm coop @farmdirectcoop (similar to a CSA) about 10 years ago now. It has been a great way to expose my family to a variety of different vegetables.

These days I can also order local bread, pasta, eggs, flowers, and specialty items like curry sauce. Pretty cool. Needless to say farm share days are my favorite!

Of course, it’s not always easy to know what to do with certain veggies. But over time I have learned that because everything is so fresh 1️⃣ it all tastes good simply sautéed in olive oil or roasted and 2️⃣ it stays fresh in the fridge longer than store-bought produce.

Still, there are times when the produce sits in the back of my fridge for longer than it should! So to help my produce stay fresh even longer, and cut back on plastic, I just ordered a @vejibag from my farm coop which I am excited to use. (I also hot dome more @beeswrap which I loooove!)

Do you belong to a local CSA? How do your kids feel about the produce you get?

@iloveriverlandfarm @iggysbakery @julieshappyhens #farmshare #csa #foodcoop #beyondbroccoli #newenglandfarming #plasticfreejuly

Contrary to popular belief, most Americans actuall

Hey there! ⁠⁠ ⁠⁠ For those of you who are

Hey there! ⁠⁠
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For those of you who are new here, welcome! I'm Maria, a Registered Dietitian focused on helping people nourish with confidence, joy, and delicious food (not diets!). As a mom of two teen boys (and former teen myself 😉), I also have a particular interest in helping parents navigate the tween and teen years. ⁠⁠
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Here are some fun tidbits about me:⁠⁠
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🌱I love plants and have them in every room in my house. This time of year a lot of them get to move outside.⁠⁠
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🤓I love to learn and am usually taking some kind of course. I also love reading books that my kids recommend (though I read much more slowly than them and often fall asleep after a few pages!).⁠⁠
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🚣I love to be active. I ran cross-country and track and also skied cross-country in high school. In college I tried crew for a couple of years. ⁠I ran one marathon when I was in my 20's and did a bunch of sprint triathlons in my 30's. These days I feel best with walking, biking, yoga, and strength training.⁠⁠
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🌏I was born in Sweden but moved to New Hampshire with my family when I was almost 8.⁠ I keep up with my Swedish by listening to Swedish radio and reading Swedish books and magazines.

🌲Being out in nature makes me happy.⁠⁠
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☕I love fika, the Swedish tradition of taking a break in the day to savor a cup of coffee and a little something to eat. ⁠Ideally with a friend, colleague, or family member. ⁠⁠
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How about you? Do we have anything in common?⁠⁠
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photo @jennifershorephotography ⁠⁠
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Happy Fourth of July! 🇺🇸 We have had cool &

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Printables

Menu Plan and Shopping List Template

Solutions to the Lunch Dilemma

Make Your Own Smoothie Guide

50+ Lunch Ideas for Teens (Printable Guide)

Swedish Inspiration

Scandinavian-Inspired Walnut Oat Crispbread

21 Ways to Add Hygge and Mys to Your Day

Swedish Chocolate Cookies (Chokladsnittar)

Swedish Cardamom Buns

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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

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