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dieting

Help Your Child Establish a Positive Relationship with Food

positive relationship with food

Discover the Joy of Intuitive Eating

Ditch the diet and discover the joy of intuitive eating. Halsanutrition.com

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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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Strawberry fields forever 🍓… This is the son

Strawberry fields forever 🍓…

This is the song I have in my head today! I went a little overboard on my strawberry purchasing from my local farm co-op @farmdirectcoop . ❤️

It’s just so hard to resist these berries when they are local, fresh, and full of flavor!

Lucky for me, I love to bake and cook with berries. This past week I have made strawberry rhubarb crumble, strawberry oat muffins, and strawberry chia jam. 🙌 (Sound yummy? Head to my blog for the recipes.) We also ate plenty of them plain and I froze 3 bags of strawberries to have on hand for future smoothies.

Today I made this French toast bake. Actually, I assembled it last night, put it in the fridge overnight, and then baked it before breakfast this am. It was delicious and really easy to make. I used leftover @ajkingbakery ciabatta, a combo of oat & dairy milk (what I had on hand!) and local eggs from @julieshappyhens. DM me if you want the recipe!

Happy Thursday! 😘

#frenchtoastbake #localstrawberries #overnightfrenchtoastbake #foodtographyschool #strawberryseason #strawberrybaking #halsanutrition

I admit, when I first heard about “clean eating"

Have a dessert-loving family? Rather than restrict

Have a dessert-loving family? Rather than restricting dessert or limiting it to only weekends, consider making it part of your daily routine. ⁠⁠
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Dessert is nourishment too. It's also love, a celebration of the "every day", and delicious!⁠⁠
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By restricting dessert (or any food) we only want it more. When we finally do get it, we may feel the need to eat as much as we can since we don't know when we will have it again. ⁠⁠
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So take dessert off the pedestal and welcome it into your everyday life. Eat it mindfully when possible (see yesterday's post) and enjoy without guilt!⁠⁠💕
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Here are some tips for serving dessert:⁠⁠
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-Don't require kids to finish their dinner before having dessert; dessert should not be treated as a reward for eating dinner.⁠⁠
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-If your kids have a tendency to not eat dinner but eat their dessert, consider serving dessert and dinner at the same time. Over time this will take the novelty of the dessert away while also encouraging intuitive eating. ⁠⁠
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-Mix up the types of dessert you serve. (Even if that simply means mixing up the flavors of ice cream. Haha, seriously, it's all good!)⁠⁠
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-Make desserts from scratch more often and involve your kids when you can. Everyone will savor a dessert that they helped make. (I highly recommend this blueberry lemon bundt cake adapted from @smitten kitchen, search "triple berry summer bundt".)⁠⁠
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Ok, I think I have inspired myself to make some dessert for tonight! 🥧🧁🍰Who's with me? And what are you making?

Mindful eating is about being present with your ea

Mindful eating is about being present with your eating experience in a non-judgmental way. It’s not the same as intuitive eating, but it's a component of intuitive eating.⁠ ✨
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You don’t have to eat mindfully 100% of the time--that would be rigid, unrealistic, and a diet culture way of thinking.⁠
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However, we can learn a lot about our eating habits by eating mindfully more often.⁠
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Here are 4 of my tips for mindful eating:
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1) 𝐏𝐥𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐟𝐨𝐨𝐝.⁠
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How often do we "grab and go" in our culture? Whether it's a car snack, a walk past chocolates and grab one snack, or a pantry snack while deciding on a snack.⁠
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Slow down and plate your food. If you can sit, sit. (But know that if you have been sitting for hours and need a break it's fine to mindfully stand and eat too!)⁠
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2) 𝐏𝐮𝐭 𝐭𝐡𝐨𝐬𝐞 𝐬𝐜𝐫𝐞𝐞𝐧𝐬 𝐚𝐬𝐢𝐝𝐞.⁠
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This is a hard one for many people, myself included. It's so tempting to scroll through the phone while we eat, but this can make it harder to eat mindfully.⁠
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That said, in our day and age it's difficult to always put screens aside. Sometimes we have to work through lunch. Sometimes it's our only chance to catch up on social media. And let's not forget family movie night, best served with snacks indeed! ⁠
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Again, it's about becoming more aware of this habit, noticing how it affects you, and seeing if you can increase your overall mindful eating experiences.⁠
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3) 𝐒𝐚𝐯𝐨𝐫 𝐮𝐬𝐢𝐧𝐠 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐬𝐞𝐧𝐬𝐞𝐬.⁠
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What does your food look like? How does it smell? How does it feel? What does it taste like? Take it all in. ⁠
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You can also savor the environment and company around you. I'm a big fan of eating outdoors (when the weather is right) as it usually heightens the mindfulness even more.⁠
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4) 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐠𝐫𝐚𝐭𝐢𝐭𝐮𝐝𝐞.⁠
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The simple act of being thankful for your food can help you slow down and enjoy it more. ⁠
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In addition to being thankful for the food and everyone who played a role in getting it from field to plate, you can choose this time to be grateful for anything that comes to mind. (Yes, sometimes during family dinners I have everyone in my family say what they are grateful for. 😉)
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Happy Memorial Day! 🇺🇸 I’m grateful for a

Happy Memorial Day! 🇺🇸

I’m grateful for all who have served for our freedom. 🙏

We were lucky enough to get away to NH for a couple of days this weekend where we enjoyed this beautiful sunset and explored the waterfalls at Diana’s Baths in Bartlett. 💦

It was a really nice change of scenery after a year spent mostly at home! I hope you had a chance to relax and spend time with family or friends this weekend too. ❤️

Brighten any rainy 🌧 day with this colorful str

Brighten any rainy 🌧 day with this colorful strawberry cabbage salad!

Made with strawberries, carrots, yellow bell peppers, fresh mint, fresh basil, fresh chives, and red cabbage, I like to call it a rainbow 🌈 salad.

The fresh veggies, herbs & strawberries are delicious together and even more delicious when tossed with the dressing. The dressing includes EVOO, fresh lime juice, honey, garlic, and ginger. 😍

Packed with vitamin C, potassium, and fiber, this salad pairs well with anything from grilled fish to pasta. Get the full recipe on my blog and let me know if you try it!

Oh, and shout out to my dear friend Amy of Hemingway Farms in NH ❤️ for giving me the beautiful cutting board, handmade by @shawswoodworking. ✨

Happy weekend!

#redcabbagesalad #strawberrysalad #familynutrition #rainbowsalad #nourishingfood #colorfulplate #foodtography #foodtographyschool #dietitiansofinstagram @foodtographyschool #foodiesofinstagram #limehoneydressing #halsanutrition #memorialdayweekend2021

Wondering if you have a food intolerance? Consider

Wondering if you have a food intolerance? Considering going sugar free?⁠ 🤔
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Before you cut out gluten, dairy, nightshades, sugar, or anything else from your diet consider working with a dietitian instead. Unless there is a diagnosed intolerance or allergy, in most cases, there is no need to eliminate whole food groups or even specific foods. And in fact, doing so generally causes more harm than good. ⁠⁠
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Following a “diet" or "eating rules" often leads to food preoccupation, guilt, cravings, and binges. These are disordered eating behaviors that could progress to a full blown eating disorder. If you have a family, this can also affect your children in many ways:⁠⁠
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➡️for 1, it suggests that there are “good” foods and “bad” foods, ⁠⁠
➡️2, it will impact family meals--whether you have your own special meal or everyone suddenly has to eat according to your new restrictions, ⁠⁠
➡️and 3, it may increase their likelihood of trying a diet in the future--remember children will pick up on EVERYTHING--and yes, going on a "wellness diet" is still a diet.⁠⁠
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So think twice about starting another round of Whole30 or completely eliminating foods from your diet. Instead, consider a consult with a Registered Dietitian who takes an intuitive eating, non-diet approach to health. And if you think you have a GI condition, see a doctor first.⁠⁠

Also, remember that even when you have a condition such as lactose intolerance or IBS, you can often feel better just by reducing certain foods; there is often no need to completely cut them out.

#eliminationdiets #dieting #disorderedeatingawareness #disorderedeating #raisingintuitiveeaters
⁠⁠#glutenfree #dairyfree #whole30 #nourishyourbody #ditchthediet #foodrules #intuitiveeating #parentsoftweensandteens #thoughtfulThursday #halsanutrition

Looking for a fun breakfast idea for your kids or

Spaghetti & bolognese = a classic. ⁠⁠ ⁠⁠ W

Has your local strawberry season started yet? 🍓

turkey s l i d e r s for the dinner win!⁠⁠ ✨

turkey s l i d e r s for the dinner win!⁠⁠ ✨

I’m excited to make these burgers tonight. I was going to make turkey tacos, but the weather calls for grilling! ☀️We will be making them regular-sized because I didn't see any slider buns at the store. ⁠⁠
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Turkey burgers can be bland, but my recipe makes sure they are anything but. (link in bio) ⤴️ Seasoned with sauteed shredded onion, herbs, and olive oil, they are sure to please. ⁠⁠
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Serve on delicious brioche buns and top them with your favorite veggies and sauces. 🥑🥬🍅Add a salad and some grilled asparagus or zucchini on the side and you have a complete dinner!⁠⁠
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#turkeyburgers #turkeysliders #miniburgers #recipeonthe blog #grillingseason #familydinner #foodtography @foodtography #dietitiansofinstagram #marbleheadma #familydietitian #dinnerideas #feedingteens #fuelingteens #familynourishment #intuitiveeating #nondietapproach #halsanutrition⁠⁠
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Need a fun make-ahead appetizer idea? How about th

Need a fun make-ahead appetizer idea? How about these cute hummus and veggie cups? ⁠⁠🥕🥒🫑
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Perfect for small outdoor get-togethers, Mother's Day brunch, and graduation celebrations.⁠⁠ 🎉
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Simply slice up a variety of veggies and serve in individual jars with a dollop of hummus. ⁠⁠
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You can make homemade hummus (see recipe on my blog) or jazz up store-bought hummus with a drizzle of olive oil or lemon and a sprinkle of paprika.⁠⁠
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Not a hummus fan? You could also serve the veggies with guacamole 🥑 or ranch dressing...or just leave them plain. (My kids like their veggies plain!)⁠⁠
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Are you team hummus? What veggies would you put in there? (I'm thinking fresh, blanched asparagus would be good this time of year.)⁠⁠ 😋
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#mothersday #treatyourmom #celebratelife #sprinbgcelebrations #weckjars #tulipjars @weckjars #vegetarianrecipes #nourishedfamilies #nourishedteens #nourishedmom #colorfulplate #dietitiansofinstagram #halsanutrition #appetizerideas #brunchideas #individualappetizers #appetizerideas #nutrientpacked #outdoorgatherings #becovidsafe #eattherainbow #veggiesforeveryone #carrots #radishes #bellpeppers #celery #cucumbers #hummus #locallygrown #thankafarmer ⁠⁠
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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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