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Amy M. RDN Nutrition LLC

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Fenton, MI
Amy M. RDN Nutrition LLC

•Helping you lower A1c w/out restriction, diets, or cutting carbs🥖🍞
•Gain your life back, but better!🤝
•Plant/Fitness-forward, RDN guided, food fun!☺️🍑

03/16/2026

Lowering sodium can be tough if you’re unsure how to keep food flavorful & satisfying.
Keeping sodium intake under 2300 mg/day is the current recommendation for diabetes, so here are some tips to help lower!☺️

Keep in mind that packaged & convenience foods tend to be the highest, so choosing low sodium or salt free options would be helpful. Rinsing canned beans, vegetables will reduce sodium by up to 50%, too!

Condiments are another sneaky place salt likes to hide, so just keep portions small.

Choosing whole foods like plain whole grains such as quinoa or farro, and non-starchy veggies like leafy greens, carrot, cukes, etc., are another low sodium way to add bulk (and taste, fiber, nutrients) to your meal.🍽️

Here I made a bowl fill of black beans, chipotle seasoned roasted sweet potatoes, farro, leaf lettuce, salsa & cheez.

https://www.instagram.com/reel/DV7K7UuEVeJ/?igsh=MW96cHB0OWJvMnVnYg==

03/08/2026

I talk about insulin resistance a lot; it is, after all, the main driver of type II diabetes. And for many women over 40, insulin resistance becomes a bigger concern as hormones change & weight gain appears more in the abdominal region.

But just know that doesn’t mean that you have to succumb to strict diets or pricey supplements to change that!😊❤️

The ever-boring, but super impactful lifestyle changes like more movement, lifting weights, eating intentionally, managing stress, prioritizing sleep - are the real MVPs when it comes to improving insulin resistance.💪🎉

03/07/2026

One bowl meals. Easy, versatile, nutrient-packed!

With the bulk of this bowl coming from lower-calorie/carb non-starchies, this is a great way to balance blood sugar and/or manage weight.

Be sure you’re adding in a lean protein, complex carbies & healthy fats, too!😊 Happy building!

02/16/2026

Meal-prepping? Think ingredient prepping!
Prep your choice of:
1-2 complex carbies
1-3 non-starchy veggie options
1-2 protein picks

*Prepare or serve with a small amount of healthy fats (avocado, avocados, olives oil, nuts, seeds).

Have a buildable selection in the fridge & prep morning of! Without committing to a specific meal.
I batch prep coz I don’t mind eating the same thing, but maybe having options will help you stick to your goals long-term!

Shown here: roasted sweet potatoes & Brussels sprouts, quinoa & balsamic glazed baked tofu.
I’ll serve w/ a bit of balsamic reduction & vegan parm.😋

https://www.instagram.com/reel/DUzFOGSETji/?igsh=ZGd3NWEzazh3dDI2

01/20/2026

Adding a healthy fat & protein will help keep those blood sugar levels more stabilized. This is not only beneficial for lowering A1c, but also helps you feel fuller for longer AND provides more satisfaction.
Skipping breakfast is not something I’d recommend for health, weight management or blood sugar. But because breakfast options are often low in protein, higher in carbies, it can be challenging to find a meal that fits the bill.

Oatmeal is one you can continue to incorporate. Easy, fast, delicious; and a great source of soluble fiber, too! But, on its own, it tends to send blood sugars high, fairly quickly. That’s why pairing with fat/protein works here!

Try healthy fats like peanut, almond or sunflower butter, ground flax or chia seed, chopped walnuts, pecans or pistachios.

To bump up the protein, cook the oats with an unsweetened non-dairy milk like soy or pea, or stir in a scoop of protein powder (you might need extra liquid here!). If you eat eggs, whisk in a whole egg or egg whites before cooking.

Remember, breakfast is just *1* piece of the puzzle to improving health & blood sugar. But starting your day with fuel & other nutrients will start you off on the right foot!

https://www.instagram.com/reel/DTvAxjuEQiN/?igsh=Y3RvZHlkYml3Nnl1

01/18/2026

Balance wins every time. For energy, health-promotion, weight management & happiness.🤗

Using pre washed Butterhead & leafy greens, I just added some key toppings for flavor & nutrients. Prepackaged rainbow shredded carrot, cooked quinoa, chopped pecans (go for plain if looking to keep added sugars down!), unsweetened dried cherries, plant-based deli slices & a honey-balsamic dressing. With a mix of both homemade & packaged (read: processed), I was able to throw 3 lunches together in less than 10 minutes (save for the time to prep the quinoa).

Plan ahead if you find yourself missing meals. This will often lead to high calorie snacking later in the day because your body is hungry & it’s super hard to eat to hunger when we’re famished. You don’t need to be fancy. Just balance out those carbies + protein + healthy fats….and a big dose of non-starchy veg!

Have a happy Sunday!!

https://www.instagram.com/reel/DTqsqMnkVcf/?igsh=d2hsejU1Y2R6MXd4

01/13/2026

Same day, different 💩. Yes the dietary guidelines changed, but nobody was following the former MyPlate anyhow (which is actually what the new pyramid is replacing).

And I expect not much to change. We’re still going to struggle, because loud, confident voices are valued more than the experts. Politics continue to play a role in our food choices (which I do feel they’ve influenced a lot historically). The consensus is still less is more when it comes to food. Some folks still struggle with food access. We’re still going to blame ingredients/additives for poor health without looking at overall lifestyle.

So while the guidelines are having their heyday right now….me & the other nutrition profs will keep fighting the good fight, as we always have. It’s always been about majority whole foods, but recognizing some wiggle-room & respecting the individual, too.

https://www.instagram.com/reel/DTbrrvYkYXZ/?igsh=eTV4MWR0dGh5M2pv

01/10/2026

No judgement here at all! Just a friendly reminder that what we give our time, our energy, our passion to….will ultimately lead us to or away from our goals.

Never thought I’d be shooting darts between sets (not shots!) on a Friday night!😅

https://www.instagram.com/reel/DTT5AJEEbr_/?igsh=bmczeXpvdDhpMmxy

01/08/2026

You do you, but here are my in’s & out’s for blood sugar management in 2026.

01/06/2026

Some fun content for the next couple weeks: putting a Plant-Based Diabetes Plate Method in action!👏🍽️

https://www.instagram.com/reel/DTL2WmgkRYL/?igsh=dDk1dXc3eWM4Y2Zz

01/04/2026

A New Year can be a a great way to ring in some new habits!!

Breakfast is fuel. Would you try to drive your car w/out gas? That’s what starting your day on an empty stomach looks like. Our body is smart enough to provide energy via other metabolic pathways, but we are meant to take in energy to HAVE energy.

Skipping meals does nothing special for your metabolism, cells, or weight. It can lead to more wonky blood sugars & drive food cravings, though.

Planning a snack in the evening can help you avoid late night unintentional nibbling & can also help lower that fasting AM blood sugar. Be specific with your snack-planning. Think complex carbs paired with fat/protein. My favorite is Greek yogurt with frozen cherries & a sprinkle of granola. But a sliced apple with a cheese stick, a handful of roasted chickpeas, or whole wheat toast with peanut butter would be good, too! prediabetes

https://www.instagram.com/reel/DTGwjq4EZ0G/?igsh=MzUyeG1qMmtueXpu

12/11/2025

I’ve never met a diet that actually worked.
Other than just a straight-forward healthy eating pattern…that looks different for everyone.

https://www.instagram.com/reel/DSGpFTaEbA7/?igsh=MWo2Nm9rODF0bWg3eA==

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