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Mia Syn, MS, RD

Registered Dietitian. Watch Good Food Friday on ABC Charleston! 🍍

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Cheers to a healthier happy hour🥂If you drink alcohol, the dietary guidelines recommends no more than 1 drink/day for women & up to 2/day for men. Happy Holidays! 🎄✨❤️ #healthierhappyhour #healthyholidays #nutritionbymia⁣ ⁣ 1️⃣Vodka Kombucha: switch up your vodka soda with KOMBUCHA to show your gut some love. ⁣ 2️⃣Classic Martini: if you're feeling fancy 💁🏻‍♀️ 3️⃣White Wine: one serving of white wine is 5 ounces.⁣ 4️⃣Sparkling Wine: bubbles for the season of celebration.⁣ 5️⃣@MichelobUltra Pure Gold: organic beer with only 85 calories & 2.5 grams of carbs per bottle. ⁣ 6️⃣Red Wine: hello heart-healthy antioxidants.⁣ at Nutrition By Mia

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’Tis the season for candy cane everything! 🎄If you love chocolate peppermint 🍫🌿, you will❤️these antioxidant-rich (cacao), naturally sweetened (dates), high fiber dessert.✨ #RDeats #nutritionbymia #NBMrecipe⁣ ⁣ What you’ll need:⁣ 1 cup dates⁣, pits removed 1/2 cup walnuts⁣ 2 tbsp cacao⁣ 1/2 tsp peppermint extract⁣ 1 candy cane⁣, crushed ⁣ Directions:⁣ 1️⃣Add walnuts, cacao & peppermint extract to a food processor. Pulse until finely ground.⁣ 2️⃣Add dates to the food processor one at a time. (Can soak dates for a few minutes to soften). Pulse until batter is combined.⁣ 3️⃣Use your hands to form batter into small balls. Roll in crushed candy cane and store in fridge.⁣ ⁣ ⁣ —⁣ #foodfacts #nutritionfacts #nutritionist #healthyliving #healthylifestyle #eatrealfood #wholefood #mindfuleating #healthfood #cleaneating #healthyeating #healthyfood #cleaneats #healthychoices #nutrition #cleanliving #wholefoods #healthy #veggies #RDapproved #nutrition #healthyfood #dietitian #vegan #vegetarian #easyrecipe #easydessert #healthydessert #rawdessert at Nutrition By Mia

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Host a healthy holiday party 🥂🎄today on CBS WSPA, Your Carolina. Tune in for my healthy app hack 🥑, dessert with benefits 🍪& better holiday bevs🥂. #healthyholidays #NorthCarolina #SouthCarolina #watchyourcarolina #nutritionbymia at Wspa Tv

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Eat more fruit ✨Whether you prefer frozen, dried or freeze-dried you’re still reaping the benefits of its fiber, vitamins, minerals & antioxidants. What’s your fave way to eat fruit? #fruit #antioxidants #fillingfiber #nutritionbymia⁣⁣ ⁣⁣ ❤️Pomegranate Arils: hello pomegranate season! Those tiny arils are an antioxidant powerhouse. ⁣⁣ 🍌PB & Banana “Pizza”: spread nut butter on a whole grain tortilla and top with sliced banana⁣⁣ 🍏Baked Apple: core an apple, fill with homemade granola & bake. ⁣⁣ ✨ @crispygreensnack 1-ingredient, no added sugars freeze dried fruit that taste like fruit chips. ⁣ 🥑Avocado Fries: yes, avos are a fruit - one of the only ones that contain fat (good fat).⁣⁣ 🍒Dried Cherry Trail Mix: cherries have one of the lowest glycemic indexes of almost any fruit which means it prevents those spikes & dips in energy. ⁣ ⁣

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Got protein? These protein-packed snacks are super satiating & come together in minutes. Important for: ✔️hair, ✔️skin, ✔️nails, ✔️muscles, ✔️tissues, ✔️hormones + so much more! #protein #proteinsnacks #nutritionbymia #NBMguide⁣⁣ ⁣⁣ 🥕Carrots & hummus: this fiber + plant protein combo is a great pre-diner snack that is satisfying but won’t ruin your appetite. ⁣⁣ 🍞PB & Hemp Heart Toast: hemp hearts are a plant protein powerhouse + peanuts are one of the highest protein nuts (legume). ⁣⁣ 🥛Yogurt & granola: dairy contains high quality (complete) protein & is one of the richest sources of calcium. ⁣⁣ 🍝Italian Meatballs: keep these on hand to easily heat + eat. ⁣⁣ 💙@saffronroadfood crunchy chickpeas: easy on-the-go plant protein snacking.⁣⁣ ✨Energy Bites: get creative with dates + diff nut & seed combos.⁣⁣ —⁣⁣⁣ #foodfacts #nutritionfacts #healthyliving #healthylifestyle #eatrealfood #wholefood #mindfuleating #healthfood #fitfood #fitfoodie #cleaneating #cleaneats #mealprep #cleanliving #mealprepping #mealprepmonday #groceryhaul #foodprep #mealplanning #mealpreps #mealprepideas #healthyeats #mealplans #mealplanning #mealprepideas #nutritiontips at Greenville, South Carolina

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6-ingredient healthy veggie fried rice! ✔️veggies 🌱, ✔️protein🍳, ✔️whole grains 🍚, ✔️good fats✨. ⁣ ⁣ Made with @RicelandFoods brown rice from the holiday gift box made in partnership with @feedingamerica. With every gift box purchased, $5 is donated which helps provide at least 50 meals secured by Feeding America on behalf of member food banks.💙 #6ingredients #HealthyFriedRice #MoreThanRice #healthyholidays #seasonofgiving #nutritionbymia ⁣⁣ ⁣ What you’ll need:⁣ 1/4 cup brown rice, dry⁣ 1 tbsp sesame oil⁣ 1 egg⁣, beaten 1 tsp sesame seeds⁣ 1/4 cup carrots, diced⁣ 1/4 cup sugar snap peas, sliced⁣ ⁣ Directions:⁣ 1️⃣Cook @RicelandFoods brown rice according to instructions & set aside.⁣ 2️⃣Heat sesame oil in a medium skillet over medium-high heat.⁣ 3️⃣Add veggies & sauté for 5 minutes. Add in rice & stir until heated through, about 2 minutes.⁣ 4️⃣Pour egg over the top & gently stir to evenly coat.⁣ 5️⃣Top with sesame seeds. Optional: green onion + low-sodium soy sauce. ⁣ ⁣ —⁣ #foodfacts #nutritionfacts #nutritionist #healthyliving #healthylifestyle #eatrealfood #wholefood #mindfuleating #healthfood #cleaneating #healthyeating #healthyfood #cleaneats #healthychoices #nutrition #cleanliving #wholefoods #healthy #veggies #RDapproved #nutrition #healthyfood #dietitian #easymeal #vegetarian #healthymeal at Nutrition By Mia

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Super delish Monday ahead✨ #RDeats #dayofeats #nutritionbymia ⁣⁣⁣⁣ ⁣⁣⁣⁣ 🍞BREAKFAST: peach yogurt with a gluten-free whole grain bagel - half with sunflower seed butter + banana, half with cream cheese + sesame seasoning. ⁣⁣🍇LUNCH: quinoa kale salad with grapes & leftover black bean brownie.⁣⁣⁣⁣ 🥑SNACK: cucumber, carrots, @farmrichsnacks Italian meatballs for protein (frozen just heated them up) + avocado slices coated in ancho chile pepper breading dipped into jalapeño ranch.⁣⁣⁣⁣ 🍠DINNER: grass-fed steak, kale & baked sweet potato.⁣⁣⁣⁣ ⁣⁣⁣ —⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣ #foodfacts #nutritionfacts #healthyliving #healthylifestyle #eatrealfood #wholefood #mindfuleating #healthfood #fitfood #cleaneating #healthyeating #healthyfood #cleaneats #healthychoices #nutrition #cleanliving #mealprepping #RDapproved #nutritionist #healthyeats #mealplan #mealplanning #mealprep #mealpreps #fooddiary #nbmdayofeats #healthyfood#mealidea at Nutrition By Mia

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Sneak in more PROTEIN. ✨Stay full, longer with these protein-packed meal tips. #protein #RDeats #nutritionbymia⁣⁣⁣⁣ ⁣⁣⁣ 🥗Edamame Salad: add edamame to snacks & meals for a major protein punch (1 cup = 17 grams of protein!).⁣⁣ 🍠Baked Potato with Plain Yogurt: swap out sour cream for plain yogurt to up the protein.⁣⁣ 🍚Egg White Oatmeal: don’t knock it til you try it! Easy way to increase protein at brekkie. 🍫Black Bean Brownies: adding black beans to your brownie batter reduces the amount of oil/butter you have to use.⁣ ⁣ 🍝@tolerant.foods Simply Legume Pasta: Replace your traditional pasta with a pasta made with legumes. These are ORGANIC, naturally gluten free & made with only one ingredient – legumes! ⁣⁣ 🥕Hemp Heart Hummus: add a tbsp of hemp hearts to hummus for crunch + plant-based protein. ⁣⁣ ⁣⁣ —⁣⁣⁣ #foodfacts #nutritionfacts #healthyliving #healthylifestyle #eatrealfood #wholefood #mindfuleating #healthfood #fitfood #fitfoodie #cleaneating #cleaneats #mealprep #cleanliving #mealprepping #mealprepmonday #groceryhaul #foodprep #mealplanning #mealpreps #mealprepideas #healthyeats #mealplans #mealplanning #mealprepideas #nutritiontips #plantbased #nbmguide #glutenfree at Nutrition By Mia

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The holiday season is officially underway! ❤️🎄Shared my healthy holiday eating tips & swaps today on Good Food Friday including a 2-min healthy meal for the busy season 🌿, a nutrient-dense pasta swap🍝, healthy cheeseboard upgrades 🍠& better for you adult bevs ✨. Catch the tips on abcnews4.com & nutritionbymia.com. #GoodFoodFriday #ABC #Charleston #tunein #nutritionbymia at WCIV | ABC News 4

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Vanilla @YQbyYoplait granola bites! ✨ #ad Homemade low-sugar granola crust, creamy high-protein vanilla yogurt topping & only 5 ingredients! #RDeats #nutritionbymia

What you'll need:
1 container Vanilla @YQbyYoplait (15 grams of protein and 99% lactose free!)
2 tbsp honey
1/2 cup oats
1/4 cup walnuts, chopped
3 tbsp vegan butter

Directions:
1️⃣Preheat oven to 350 F.
2️⃣Add honey, oats, walnuts and butter to a large mixing bowl & mix together until crumbly.
3️⃣Add granola mixture to a greased muffin tin or square mold. Bake for 10 minutes.
4️⃣Top granola crust with Vanilla @YQbyYoplait to the top of the tin.
5️⃣Place in freezer for at least 2-3 hours. at Nutrition By Mia

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'Tis the season of giving & good food ❤️ NEW holiday brown rice dish made with in-season pomegranate, butternut squash, kale & @RicelandFoods brown rice from the holiday gift box made in partnership with Feeding America.✨🍚⁣⁣ ⁣⁣ With every gift box purchased, $5 is donated which helps provide at least 50 meals secured by Feeding America on behalf of member food banks. Learn more at riceland.com. #MoreThanRice #Healthyholidays #seasonofgiving #nutritionbymia ⁣ ⁣ —-⁣ #foodfacts #nutritionfacts #nutritionist #healthyliving #healthylifestyle #eatrealfood #wholefood #mindfuleating #healthfood #cleaneating #healthyeating #healthyfood #cleaneats #healthychoices #nutrition #cleanliving #wholefoods #healthy #veggies #RDapproved #nutrition #healthyfood #dietitian #vegan #vegetarian at Nutrition By Mia

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Sneak in more fruits + veggies without giving up your favorite foods✨ #veggies #RDeats #nutritionbymia⁣⁣⁣⁣ ⁣⁣⁣ 🍕Portobello pizza: a low-carb, naturally gluten-free pizza crust alternative.⁣⁣ 🍠@rwgarciasnacks Sweet Beet, Kale & Sweet Potato crackers: gluten free + made with veggies, flax seeds, chia seeds & sesame seeds. ⁣ 🍝Veggie noodles: a mild-tasting, low carb white pasta swap that’s naturally high in filling fiber + vitamins + minerals.⁣⁣ 🥑Avocado fries: hello heart-healthy mono + polyunsaturated fats!⁣⁣ 🌱Matcha waffles: add a teaspoon of antioxidant-rich matcha powder to your waffle batter.⁣⁣ 🍳 Cauliflower eggs: add riced cauliflower to your scrambled eggs & feel fuller, longer. —⁣⁣⁣ #foodfacts #nutritionfacts #healthyliving #healthylifestyle #eatrealfood #wholefood #mindfuleating #healthfood #fitfood #fitfoodie #cleaneating #cleaneats #mealprep #cleanliving #mealprepping #mealprepmonday #groceryhaul #foodprep #mealplanning #mealpreps #mealprepideas #healthyeats #mealplans #mealplanning #mealprepideas #nutritiontips #vegan #vegetarian #plantbased at Lowcountry Live WCIV

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