Samantha Cassetty, MS, RD

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New York, NY
Samantha Cassetty, MS, RD

I'm aregistered dietitian nutritionist helping you eat more plants & less sugar!

03/11/2026

I love a good snack, and I love popcorn...but it's not exactly high in protein.

Don't get me wrong--popcorn is a nutritious whole grain snack with fiber. But if you want more protein and even more fiber, this tiny tweak makes a big difference.

Watch the video to see my 2-ingredient popcorn hack that makes it more filling!🍿 Save this for your next snack moment!

03/04/2026

Meat sticks part 2! After my video last week, you guys wanted more options. So, I'm back with 3 more protein picks that are better than meat sticks.

Do you have more questions? I'm here to help!

02/24/2026

About those meat sticks...there are better ways to get 10g of protein. Ultra processed meat isn't the best default. 🥓

Watch this before you grab your next one.

02/02/2026

Getting (and staying) healthy means different things to different people, but no matter what your goals are, it requires building small, doable habits that are repeated over time. And to build consistency, habits need to fit in your life.

Here are a few of the strategies I shared with clients last week to help their habits stick, even when motivation and energy are low and life feels full!

🌟 DYK I work with clients 1:1 and in many cases, sessions are FREE through insurance. I'm in network with major providers in 14 states. If you're ready for realistic, supportive guidance this year, check your benefits and get started through the link in my bio.

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01/27/2026

Your girl’s been busy 🥗✨
I’m so excited to share that I’ve been working on several roundups!

I love that there are so many recipes that are healthy, delicious, doable, and totally weeknight-friendly.

💛 I'll post links to the articles in my stories, so head there to get all of these amazing recipes!
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11/20/2025

Swipe ➡️ to see a few client wins from this week and imagine what your wins could look like.😊

I’m so grateful to my clients who show up with open minds, consistency, and trust in the process. Their progress is a reminder that feeling better doesn’t require rigid rules, willpower (I hate this word), or a huge budget.

My approach is weight-neutral, compassionate, and focused on helping you build a healthier relationship with food. That includes supporting weight-loss goals in a way that protects your mental and physical health.

Here’s what we work on together:
✨ Habits that feel doable on your busiest days
✨ Interrupting all-or-nothing thinking like good days/bad days. I always say the magic is in the middle!
✨ Connecting with the part of you that wants to feel nourished, steady, and confident around food.

➡️ Many 1:1 counseling sessions are FREE with insurance.
I’m in-network in 14 states, and you can check your benefits right from the link in my bio.

✨ If you want support heading into the holidays—and want to start feeling better now—don’t wait. My January calendar always books up fast.

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11/16/2025

I'm so excited to share something I've been working on with : A collection of 26 healthier Thanksgiving recipes! I have a gift link to the article in my stories, and I'm also sharing links to some of the individual recipes to check out! :)

Here’s a peek at what’s inside:
✔︎ Veggie-forward sides
✔︎ Lighter takes on classics
✔︎ High-flavor recipes
✔︎ Options for gluten-free, vegetarian, and vegan eaters

I've already tried Broccoli With Sizzled Nuts and Dates (scroll these pics to see my version) and I 💯 think it deserves space on your table--on Thanskgiving or anytime!

Of course, Thanksgiving only comes around once a year, so if you want to make room for your favorite double crusted apple pie or another family tradition, go for it! It's what you do most of the time that has the biggest impact on your health.

09/23/2025

I'm excited to be 55 and alive today! 🎉🎂🥳🎉🎂🥳

Aging is a gift, and while getting older is not a choice, we do have a choice in how we age and who we spend time with along the way.

👉My recipe for healthy aging: Nourish yourself with the foods, people, and activities that keep your heart, mind, spirit, and body happy!

I'm thankful to be on this earth and grateful for my friends and family who nourish me! ❤️🙏☺️

09/15/2025

👉 Want to stop overeating, feeling stuffed or uncomfortable after meals, and feel in sync with your body? Learning to respond to your hunger and fullness cues is one of the most powerful tools you can use.

When my clients practice this, it gets easier to manage weight, control cravings, prevent discomfort, improve digestion, and honor their bodies respectfully.

Here’s my adapted hunger scale in emojis! Will you give it a try?

💬 Struggling with emotional eating, cravings, or weight management? This is exactly what I help my clients with. Go to the link in my bio to book an appointment. I accept most major insurance in 15 states (and growing!).

Here are some questions you can reflect on.
❓Where do you usually notice yourself on the hunger scale—too hungry, too full, or somewhere in between?
❓Do you find it harder to stop eating when you’re stressed, tired, or socializing?

Let me know your answers in the comments!👇

08/20/2025

✨ Back-to-school season is here, and I want to give a big shout-out to the teachers & I work with.

It’s overwhelming when school starts up, but I’ve been so inspired by the smart, doable strategies my clients are using to take care of themselves.

🏆Here are some of their wins & why they're helpful.

🥙 I’m including more healthy carbohydrates during the day, and I noticed I have more energy, I’m crashing less often, and my sugar cravings feel under control.
👉 Carbs are your body’s main energy source. Choosing high-quality carbs like whole grains, fruit, and beans helps keep energy steady, supports brainpower, and can help tame afternoon sugar cravings.

🥗 I’m keeping salad greens and salad kits in the fridge at school, so I can easily assemble a healthy lunch.
👉 Having quick, ready-to-go options makes it easier to stick to nourishing choices. Even on your busiest days, you can build a satisfying lunch that fuels you without much prep.

🛒 I did a Costco haul and bought healthy snacks for me and my students.
👉 Stocking up in bulk saves time and money, while keeping healthy options within reach. It also sets a positive example for students by making healthier snacks the default.

📱 I deleted my meal delivery apps!
👉 Removing friction points is powerful. With those apps gone, you’re less likely to order quick-fix meals and more likely to follow through with healthier food choices you’ve planned ahead.

⏱ I’m using a timer to try to slow down my eating, and I name 3 things I enjoy about my meal.
👉 Slowing down helps your body register fullness and makes eating a more enjoyable, mindful experience. Noticing what you appreciate about your food fosters a positive relationship with meals and helps you savor them, rather than rushing through them.

Huge shoutout to my client educators who are shaping young minds and modeling what it looks like to care for yourself!

If you'd like some back-to-school support, go to the link in my bio to check your insurance benefits and schedule a 1:1 session.

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07/25/2025

Real things I said in counseling sessions this week, and why they matter👇

✨ Food has a lot of meaning for everyone. It's much more than nutrients on a plate.--> This normalizes the emotional, cultural, and social roles food plays in our lives. You're not doing it wrong if food means more to you than fuel.

✨ You spend so much mental energy with negative thoughts about your body. What would you spend your brain power on if you were able to shift your focus?--> This reframing invites you to imagine freedom from body shame, and what it could make room for. It sparks hope and opens the door to change.

✨You're focused on the 10% that didn't go well, but I want to remind you that 90% of the time went well!--> We tend to minimize our progress and dwell on what we view as failures. This perspective helps you celebrate your wins and build momentum for behavior change.

✨ I'd rather see you inch forward than jump ahead and wind up backwards because it wasn't sustainable.--> Slow, consistent changes are more effective than extreme overhauls.

✨ The words you use about food matter. I don't want you to feel like a bad person because you ate something less nutritious.--> Shifting language helps reduce guilt and shame, which keeps you from spiraling and supports a healthier relationship with food.

✨ If any of this speaks to you, let’s talk. I have a few spots open for 1:1 counseling, and I’d love to support you. 💛

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07/16/2025

Here's a clip from my recent TODAY show appearance explaining the benefits of meal planning for your budget and health.

A little planning goes a long way, so aim to spend abt an hour/wk prepping some ingredients and mapping out meals.

Need help? Get in touch to talk about my 1:1 counseling services. I take all the major insurance carriers in 12 states!

Address

New York, NY

Website

http://www.samanthacassetty.com/

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Samantha Cassetty Nutrition & Wellness, LLC

I help busy professionals who struggle to eat well while juggling everyday life. Through guided coaching and support, I help people find long-term food and lifestyle solutions so they feel healthier and their clothes fit better! With virtual visits by video conferencing or phone calls, plus unlimited email support, you’ll get everything you need to succeed without having to step away from your desk.