Ask the Dietitian

With so much (mis)information out there, it’s hard to know what’s right when it comes to weight loss, proper nutrition, and finding a healthy balance!

Submit your diet, nutrition, or wellness question below, and a member of our team of Registered Dietitian Nutritionists will be happy to respond as soon as possible.

”Working towards a health goal can be daunting, and sorting through all the nutrition and “diet” information out there is definitely a challenge. My goal as an RDN is to support and empower you in developing healthy eating habits that fit your lifestyle and are sustainable long term.” Alissa Palladino, MS, RDN, LD, ACSM-CPT

Weight Loss Support

What are some snack ideas for weight loss?

No matter your health goal, snacks can be an important part of your healthy diet, especially if you plan them wisely. A great snack combines fiber-rich carbs for sustained energy plus protein to keep you satisfied. Including a balanced, portioned-controlled snack in between meals helps stabilize blood sugar, preventing that ‘hangry’ feeling that can lead to overeating or poor food choices.

Looking for some specific ideas? I always recommend these easy combinations below – plus, tune into our blog, because we’re always updating it with our favorite new recipes. Happy snacking!

– Alissa Palladino, MS, RDN, LD, ACSM-CPT

  • Banana + Peanut Butter
  • Apple + Almond Butter
  • Berries + Greek Yogurt
  • Pineapple or Cantaloupe + Cottage Cheese
  • Baby Carrots + Hummus
  • Whole Wheat Pita + Turkey Slices
  • Whole Wheat Crackers + String Cheese
  • Edamame
  • A handful of almonds, cashews, or your favorite nut
  • Raw veggies + Greek yogurt based Ranch dip
  • Grapes + Greek yogurt based honey lime dip
  • Bars (look for bars with whole foods ingredients!)

Fueling Your Fitness

What should I eat before I work out?

Carbs are your body’s preferred fuel for exercise. If it’s been more than a few hours since your last meal, a carb-rich, pre-workout snack is key! When you’re short on time, stick to quick-digesting carbs; limit fiber, fat and protein to avoid GI distress. A banana, grain-based granola bar, or dried fruit like raisins will provide the energy you need to power through your workout, and prevent your body from breaking down muscle. Can’t stomach solid food right before a workout, try a small glass of 100% juice or a sports drink.

– Alissa Palladino, MS, RDN, LD, ACSM-CPT

Should I eat after I work out?

Whether you’re doing cardio or lifting weights, the nutrition you provide your body after exercise is key for the recovery process, and can help curb hunger later on. The ideal post-workout snack provides both protein – the building blocks for muscle growth and repair – and carbs to replenish energy stores. Refuel with one of the carb-protein combos below within an hour of exercise for optimal recovery.

- Alissa Palladino, MS, RDN, LD, ACSM-CPT

  • Greek yogurt + berries
  • Cottage cheese + pineapple
  • Apple + string cheese
  • Whole grain crackers + turkey slices
  • Whole wheat pita + tuna
  • Fruit & yogurt smoothie

What is the best supplement?

If you’re short on time, a high-quality whey, soy or plant-based protein powder or shake will do the trick. Since the supplement industry is not regulated, choose a brand that is third-party tested. How do you know? Look for products labeled as ‘USP-verified’ or ‘NSF-certified.’

- Alissa Palladino, MS, RDN, LD, ACSM-CPT

Submit your diet, nutrition, or wellness question, and a member of our RDN team will be happy to respond as soon as possible.

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Thank you for your question! One of our Registered Dietitians will be in touch with you within 5 business days.

Nutrition Services

Knowledge is important, but taking that first step is what will really make a difference for developing your lasting healthy habits. We’re here to help! From a free phone consult to a variety of beneficial nutrition services, our team of registered dietitian nutritionists will empower you to start smart and “walk the talk” toward your wellness goals.

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