Francesca Alfano, MS, CNS, CDN

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Francesca Alfano, MS, CNS, CDN

As a functional integrative nutritionist, I help women support fertility, improve hormonal health, and achieve sustainable weight management.

Francesca Alfano, MS, CDN, CNS, IFNCP is a board certified
functional medicine Dietitian-Nutritionist. She holds a masters
degree in Nutrition and Integrative Health, is a board-Certified
Nutrition Specialist, and has received advanced training in
functional nutrition from the Integrative and Functional Nutrition
Academy. Francesca helps women who are struggling to lose weight
implement simple, sustainable food and lifestyle habits so they
can support a healthy metabolism, balance hormones, increase
energy levels, improve fertility, and permanently lose weight
without counting calories or following restrictive diets. Unlike traditional diets, Francesca uses an individualized
functional medicine and culinary nutrition approach to help each
clients build lifelong healthy habits so they can confidently
nourish their bodies in a delicious and satisfying way. In her career Francesca has helped dozens of clients reach
their goals and adopt healthy eating habits leading to long-term
weight loss and improved health outcomes.

01/09/2026

New dietary guidelines thoughts 👇

✨ I love the push toward whole, real foods
✨ MyPlate still works as a simple visual foundation
✨ So glad to see protein needs increasing (finally)
✨ And yes to the shift away from fear of whole-fat foods

The biggest win?
They’re finally connecting nutrition to chronic disease — something functional practitioners have been teaching women for YEARS.

That said…
What’s still missing is portion guidance + how much YOU actually need, there is a lot of confusion on saturated fats…

Bottom line:

Food quality matters.
But quantity, balance, and timing matter too — especially if you’re trying to conceive, balance hormones, or heal your metabolism.

Simple is a great start.
Personalized is where the magic happens 💫

01/06/2026

First day back after the holidays! Today was filled with catching up, organizing patient handouts (my files were a mess), writing blog posts for January, and seeing patients to get started on their New Years goals 👏🏻 . Sprinkled in with pumping and lunch from Sweetgreen 😉

01/05/2026

Your nutrition should shift throughout your cycle to reflect the changing of your hormones!

Your luteal phase - the time before your cycle begins, is a period where your body needs extra support.

As progesterone rises, your metabolism naturally increases (yep, you actually burn more calories!), your body craves more stability, and your nervous system needs deeper nourishment. This is why warm, carb-rich, cozy meals feel so good right now because they support blood sugar balance, calmer digestion, and the extra metabolic demand your body is navigating

Think of this phase as your time to slow down, soothe inflammation, support serotonin production, and lean into foods that keep you satisfied and grounded. Your body is really asking for comfort, warmth, and steadiness, and honoring that is exactly what hormone balance looks like.

These warming luteal phase meals will help you to tune into exactly what your body needs before your cycle.

Save this post for meal inspo before you enter your next luteal phase!

12/11/2025

How to Build a Balanced Holiday Plate (Without Restriction!)

The holidays aren’t the time for food rules. They’re a time for connection, comfort, and enjoying the foods you love.
But a little intention can help you feel energized instead of bloated, sluggish, or overly full.

Here’s my simple formula 👇

🥗 ½ plate color + fiber (roasted veggies, salad, green beans, squash). Aim for 2 cups
🍗 ¼ plate protein (turkey, ham, chicken, plant-based options)
🍞 ¼ plate carbs you love (pasta, mashed potatoes, rolls)

Why it works: this combo balances blood sugar, supports digestion, and helps you feel satisfied without feeling deprived.

And the most important part?
✨ Choose the foods you genuinely enjoy.
✨ Eat slowly.
✨ Stop at comfortable fullness.

There is no “perfect” holiday plate, just the one that leaves you feeling good and satisfied.

12/01/2025

Fall Meals That Help Stabilize Blood Sugar 🍁

If you want cozy, comfort-food vibes without the energy crash, cravings, or bloating… these fall-inspired, blood-sugar–friendly meals are your new go-to

Here’s what to add to your weekly rotation 👇

🍽️ Sheet Pan Chicken with Root Veggies – simple, balanced, and mineral-rich
🥗 Harvest Salad Bowl – color, crunch, and complex carbs that don’t spike blood sugar
🎃 Stuffed Acorn Squash – fiber-packed + naturally sweet without the crash
🍎 Cinnamon Apple Protein Oats – comfort in a bowl with added protein to keep you full
🐟 Maple Dijon Salmon with Roasted Broccoli & Wild Rice – protein + healthy fats + slow carbs = balanced energy all day

Why these meals work ↓
✔ steady energy (no afternoon slump)
✔ fewer cravings
✔ balanced hormones
✔ better digestion
✔ stable blood sugar for hours

11/20/2025

Fertility-Friendly Thanksgiving Swaps

You don’t have to skip dinner to support your hormones during the holidays 🙌🏼

A few small, intentional swaps can make a big difference at keeping your blood sugar steady, reducing inflammation, and giving your body the nourishment it needs while still enjoying every bite.

Think: adding more color to your plate, choosing fiber-rich sides, swapping in healthier fats, and balancing each meal with protein so you stay satisfied (not stuffed).

Holiday traditions can stay delicious and supportive of your fertility journey. You’re not missing out—you’re simply nourishing your body a little deeper this year 🦃

Make sure to save this post before heading to the store this year!

08/09/2025

Happy world breastfeeding week!

07/14/2025

Tired of feeling hungry between meals — or reaching for snacks that leave you more tired, bloated, or sluggish? 😩
You’re not alone. One of the biggest nutrition mistakes I see is undereating protein and overeating empty snacks that spike blood sugar and crash energy levels.
✨Enter: High-Protein, Low-Calorie Snacks!
These snacks are game-changers when it comes to:
✅ Keeping hunger in check
✅ Supporting muscle recovery
✅ Boosting metabolism
✅ Managing cravings
✅ Staying full and energized throughout the day
Whether you’re aiming for fat loss, muscle gain, hormone balance, or just more stable energy — protein is KEY 🔑
Swipe and save this post for snacks that are:
✔️ Easy to prep
✔️ Blood sugar–friendly
✔️ Actually satisfying
✔️ RD-approved

06/18/2025

Can resveratrol support fertility? Here’s what the latest research says.

Growing evidence suggests resveratrol—a natural antioxidant found in grapes, berries, and peanuts—may play a role in supporting female fertility.

A new review of 24 studies highlights its potential to:
✨ Enhance ovarian function
✨ Improve oocyte (egg) quality
✨ Increase mitochondrial membrane potential and ATP content
✨ Protect against age-related fertility decline
Studies showed improved egg and embryo quality.

A possible reason? Resveratrol’s ability to:
✔️ Reduce oxidative stress
✔️ Protect mitochondrial DNA
✔️ Activate telomerase
✔️ Slow cellular aging

This is exactly why I incorporated this antioxidant powerhouse into my preconception supplement, ! An all in one preconception supplement helping you to optimize egg quality with science backed ingredients.

Have more questions about supplements for conception? Message me for support!

06/16/2025

Summer BBQ vibes… without the blood sugar crash!
Who says you need sugary sauces and heavy sides to enjoy a cookout?

These blood sugar-friendly BBQ ideas are packed with flavor, fiber, healthy fats, and protein to keep your energy steady and cravings in check.

Save this post for:
✔️ Grilled lemon herb chicken thighs
✔️ Cauliflower “potato” salad
✔️ Grilled peaches with cinnamon yogurt
And more!

You don’t need to avoid the warm weather festivities, you just need to learn how to create meals that work for you, not against you!

Save this menu for your next gathering & tag a friend who needs a healthy BBQ menu!

05/30/2025

Breastfeeding is beautiful—but it’s also demanding. And with so much advice out there, it’s easy to get caught up in doing all the right things while unintentionally doing things that may actually work against your energy, milk supply, or recovery.

Here are 5 things to avoid while breastfeeding (and what to do instead):

❌ 1. Eating too little
Your body burns about 450–500 extra calories/day while breastfeeding. Under-eating can lead to fatigue, low milk supply, and slow recovery.
✅ Focus on nutrient-dense meals, not cutting calories.

❌ 2. Skipping hydration
Dehydration = less milk, headaches, and feeling totally drained.
✅ Aim for at least 8–12 cups of fluid/day and include electrolytes (think sea salt, lemon water, or coconut water!).

❌ 3. Following restrictive diets or fads
Keto, intermittent fasting, detoxes, and “bounce-back” trends can rob your body of the nutrients it needs right now.
✅ Focus on balanced, whole-food meals with carbs, protein, healthy fats, and fiber.

❌ 4. Obsessing over “bouncing back”
Your worth is not tied to how fast you lose weight. Your body just did something amazing—give it the grace and time it deserves.
✅ Focus on nourishment, energy, and healing instead.

❌ 5. Skipping nutrients
Postpartum is not the time to ditch your prenatal! Your nutrient needs are still high.
✅ Keep taking your prenatal (and ask your provider if you need extra vitamin D, iron, omega-3s, choline, or magnesium).
✨ Mama, you’re doing enough. More than enough. Prioritize fueling your body, not shrinking it. The more you care for YOU, the better you can care for your baby.

📌 Save this post as a reminder

04/16/2025

The Truth About Dairy & Fertility: Does It Help or Hurt?

If you’re trying to conceive, you might be wondering—should you be eating dairy? Let’s break it down!

✅ Full-Fat Dairy = Fertility Boost?
Research suggests that full-fat dairy (like whole milk, Greek yogurt, and cheese) may support ovulation and hormone balance 🧀🥛

💡 Cholesterol & Hormones
Did you know that cholesterol in dairy is a key building block for estrogen & progesterone? These hormones regulate your cycle and support a healthy uterine lining.

🦴 Calcium + Protein = Strong Reproductive Health
Calcium plays a role in egg maturation, while protein supports egg and embryo development. Dairy is one of the best sources of both!

⚠️ But Not All Dairy is Created Equal…
🚫 Low-fat dairy may disrupt hormone balance
🚫 Conventional dairy may contain hormones & antibiotics
✨ Go for organic, grass-fed, and full-fat options! A2 can be better tolerated as well.

Note: Only include dairy if you can tolerate it without digestive distress to avoid inflammation.

Address

99 Hudson Street 5th Floor PMB 6043
New York, NY
10013

Telephone

+16464943408

Website

http://www.francescaalfano.com/

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