Nourished by Jami

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United States
Houston, TX
Nourished by Jami

Registered Dietitian, offering virtual appointments. Insurance-covered options. Clean skincare advocate with Counter. Licensed in TX, LA, MS, GA, IA, WI, NC & WA.

See website: www.nourishedbyjami.com A registered and licensed dietitian in the state of Texas, I completed my M.S. in Nutrition and Dietetics at Louisiana Tech University. I worked in the clinical environment with acute care patients whose needs were varied, ranging from ICU tube feeding formulations for critical care patients to heart-healthy education. I have always been drawn to nutrition, sci

ence, anatomy and physiology, and helping people. After meeting my husband Ryan, we moved to the Houston area and began raising a large family of five children. I have cherished my time volunteering in the community and managing our busy home, but am eager to begin helping clients. Not only do I study nutrition, but I also am an avid recipe tester and love food and cooking. I have experience, practical tips and common sense strategies that will benefit your entire family. During our consultation, I will address any nutrition needs and diet preferences. Because each client is completely different, I will offer specific and personalized tips, strategies and sample meal plans. I do not believe in “never” foods, however I encourage focusing on healthy habits. Live your life, nourishing your body in the best way you can, while treating yourself from time to time. It is important to have confidence and a positive mindset about food. You want to be able to make good decisions in all of life’s situations. While weight loss is important, I do not like to focus strictly on numbers or counting. Rather, I do like to focus on practical strategies to help you feel more energetic and healthy and to equip you with the tools you need for disease prevention. Diet programs do not last. Lifestyle changes do. Be nourished. Jami O'Day, MS, RD, LD

05/29/2026

Gout is often blamed on red meat 🥩, but the bigger picture is inflammation 🔥, insulin resistance, dehydration 💧, and how the body clears uric acid.

When uric acid builds up, it can form crystals in the joints that lead to pain and swelling.

Nutrition plays a huge role in prevention—supporting blood sugar balance, hydration, kidney function, and overall inflammation can make a real difference over time.

Think fewer ultra-processed foods 🚫, more whole foods 🥦🍓, and key nutrients like magnesium, potassium-rich produce, and omega-3s.

This is where working with a registered dietitian can be powerful—we look at your labs, connect the dots, and build a personalized plan for prevention, not just symptom management.

📅 Ready to get started? Schedule an appointment here: www.nourishedbyjami.com

05/28/2026

Summer Costco finds that make eating well feel easy (and actually enjoyable):

• DeeBee’s Freezie Pops → keep stocked in the freezer for pool days, hot afternoons, or a better-for-you sweet treat
• Kirkland Greek Yogurt → mix with berries, honey, or use as a high-protein base for dips + breakfast bowls
• Organic Edamame → microwave + salt for an instant plant protein snack or toss into salads
• LesserEvil Popcorn → portion into grab bags for road trips, movie nights, or beach snacks
• MALK Almond Milk → perfect for smoothies, iced coffee, chia pudding, or cereal
• Amylu Chile Verde Meatballs → heat and serve in rice bowls, lettuce wraps, or quick sheet-pan meals
• Trident Salmon Patties → grill or pan-sear for easy burgers, salads, or lettuce wraps
• Amylu Chicken Burgers → fast cookout protein that works great on the grill or over salads
• Sabatino Chicken Sausage → slice into veggie skillets, pasta salads, or grill skewers
• Organic Blueberries → snack chilled, freeze for “mini pops,” or add to yogurt bowls
• Medjool Dates → dessert swap idea: stuffed with nut butter + flaky salt for a caramel-like bite

Simple ingredients, high protein options, and easy summer wins without overthinking meals.

RD appts: Nourishedbyjami.com

05/27/2026

Fiber isn’t just fiber.

When it naturally comes from foods like beans, lentils, berries, vegetables, chia seeds, and whole grains, it comes packaged with water, antioxidants, polyphenols, and other compounds that support gut health, blood sugar balance, and fullness.

But when fiber is added back into highly processed foods, it often shows up without the same food matrix benefits—and sometimes alongside refined oils, additives, and sugars that can blunt its overall impact.

Bottom line: aim for fiber in context, not just fiber on a label.

If you’re feeling confused about what to actually eat for your goals (blood sugar, gut health, weight, cholesterol, etc.), working with a registered dietitian can make it simple and personalized.

You can schedule a nutrition consultation with me here: nourishedbyjami.com

05/23/2026

Easy High-Protein + High-Fiber Breakfast 🍳🥑🌿

2 over-easy eggs topped with a generous pile of arugula, sliced avocado, green onions, and chili crisp oil. The texture + flavor combo is unreal — creamy, peppery, crunchy, spicy. Simple but SO satisfying.

Portions

* 2 eggs
* 2 cups arugula
* ½ avocado, sliced
* 2 tbsp green onions
* 1–2 tsp chili crisp oil

What This Provides

✨ ~15–17g protein
✨ ~7–9g fiber
✨ Healthy fats for satiety + blood sugar balance
✨ Potassium, folate, magnesium, choline, lutein, and antioxidants

A great example of how adding volume from greens + fiber-rich fats can turn a simple egg breakfast into something much more satisfying and nourishing. 🙌

05/22/2026

Memorial Day weekend can absolutely include BOTH enjoying your food and supporting your health 🇺🇸✨

One of the easiest ways to build a more balanced cookout plate:

✔️ 1/4 protein
✔️ 1/4 colorful grilled veggies
✔️ 1/4 fiber-rich carbs like quinoa salad or protein pasta
✔️ 1/4 fruit like blueberries + strawberries

A few simple habits can also make a big difference:

• prioritize protein first
• stay hydrated in the heat
• choose quality carbs when possible
• slow down and enjoy the experience

Remember: one meal or one weekend will not make or break your health.

Balance > perfection 🤍

📅 Want personalized nutrition guidance?

Book with a Registered Dietitian at:
www.nourishedbyjami.com (http://www.nourishedbyjami.com/)

05/21/2026

“Nature’s Cereal” Upgrade 🥣🍓

Often when we’re craving cereal, we’re really craving those crunchy, chewy textures with cold milk. Instead of a bowl full of refined grains and sugar, try building a protein-rich base with nourishing real food ingredients that actually keep you satisfied.

My favorite combo:

• Unsweetened almond milk
• 1 scoop your favorite unsweetened protein powder
• Fresh berries
• Unsweetened coconut flakes
• Nuts of choice
• Fiber-rich additions like h**p seeds or basil seeds

It’s creamy, crunchy, refreshing, naturally sweet, and packed with protein + healthy fats to help support balanced blood sugar and fullness. This one is honestly better than it sounds… trust me. 😉

Thank you The Peachie Spoon for the high-protein inspiration!

To make an appointment with a registered dietitian for more ideas to help balance blood sugar and support your weight loss goals, visit nourishedbyjami.com

05/19/2026

One of the biggest nutrition myths I still see?

People thinking they need to eat “perfectly” to be healthy.

In reality, metabolic health is built more by patterns than perfection:

✔️ consistent protein intake
✔️ fiber + nutrient density
✔️ blood sugar balance
✔️ sleep + stress management
✔️ realistic habits over time

Your body doesn’t respond to one meal or one “bad choice”—it responds to what you do most of the time.

This is why sustainable nutrition will always outperform extremes 🤍

nourishedbyjami.com for RD appointments

05/15/2026

Target run finds 🛒✨

Not your everyday staples—these are the fun, upgraded items I like to grab when I want easy convenience, better ingredients, and simple ways to build balanced meals and snacks.

From high-protein frozen treats (the Swoop chocolate was truly obsessed-worthy 😍) to functional coffee blends, easy snack add-ons, and quick protein staples, these are real-life items that make healthy eating more enjoyable and sustainable.

It’s all about having options that work with your lifestyle—not restricting it.

Save this for your next Target run 🛍️

RD Appointments: Nourishedbyjami.com

Target

05/13/2026

Low levels of key micronutrients—like iron, vitamin D, B vitamins, magnesium, and zinc—have been associated with impaired glucose metabolism, increased inflammation, reduced insulin sensitivity, and a higher risk of Type 2 diabetes and metabolic syndrome.

These nutrients play key roles in energy production, blood sugar regulation, and overall metabolic function—so when they’re low, the body feels it.

As an RD, I’m always coming back to one core principle: nutrient density.

It’s not just about calories, fat grams, or outdated diet rules—we have to get back to the quality of what we’re eating.

Real food, rich in vitamins and minerals, is what supports long-term metabolic health.

I also spend a significant amount of time reviewing lab work, research, and clinical evidence to better understand optimal nutrient ranges and how they relate to individual health outcomes. When appropriate, this may include discussion around food-first strategies and evidence-based supplement considerations tailored to the person.

This is why personalized nutrition matters.

If you’re dealing with blood sugar concerns, low energy, or want to optimize your metabolic health, working with a Registered Dietitian can help you look at the full picture.

📅 Book here:
www.nourishedbyjami.com

05/12/2026

✨ The “Tiffany Plate” trend… and honestly, I get the hype 👏

This style of eating is basically a snack plate meets balanced lunch:

✔️ protein
✔️ fiber-rich plants
✔️ healthy fats
✔️ lots of flavor + crunch

The idea is to use cottage cheese as a high-protein dip for the veggies and proteins on the plate — mixed here with yellow mustard for extra flavor.

On this plate:
• fried egg
• nitrate-free chicken sausage
• bell peppers, carrots, green onions
• quality pickles
• cottage cheese mixed with yellow mustard
• brie cheese for a fun, luxurious bite ✨

I actually think ideas like this can be great for:
✔️ busy days
✔️ snackers/grazers
✔️ increasing veggie intake
✔️ getting more fiber + phytochemicals
✔️ supporting gut health with fermented foods + variety

Do you need to eat this exact lunch every day? Of course not.

There is no one “perfect” lunch.

But ideas like this can make healthy eating feel more fun, realistic, and sustainable—which matters way more long-term.

✨ Easy variations:
• berries + cucumbers with turkey or smoked salmon
• snap peas + radishes with hard boiled eggs
• cottage cheese topped with hot sauce or Everything But the Bagel seasoning
• parmesan chunks, goat cheese, manchego, or dark chocolate for a fun bite
• grilled chicken or steak strips for additional protein options

Balanced eating does not have to be complicated 🤍

📅 Want help creating realistic meals that support your goals?
www.nourishedbyjami.com

Address

Houston, TX
77578

Website

http://www.nourishedbyjami.com/, http://www.seasonhealth.com/, http://counter.com/?aff=JAMIODAY

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