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Food4FuelDietitian

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Newport, RI
Food4FuelDietitian

Ashley Grant, Registered Dietitian. Live your healthiest, happiest life

11/03/2025

Feeling that mid-afternoon crash? 😴
It might be your coffee talking.

Tea contains an amino acid called L-theanine, which slows caffeine absorption — giving you steadier, longer-lasting energy (without the jitters or crash ☕️).

So if you’re craving focus without the fatigue, try swapping one cup of coffee for tea and notice the difference in your energy and mood.

✨ Fuel your body, don’t fool your body.

📸: //

10/27/2025

Tis the season to start reaching for that ginger and garlic. 🫚🧄

Two of nature’s most powerful immune-boosting staples. 🌞💪🏽

Anti-inflammatory. Antiviral. Antibacterial.
Everything your body needs to thrive this time of year. 🤩🌿

Add them to soups, stir-fries, dressings, or teas to give your immune system a little extra love as the temps drop. 🍜🫖

10/23/2025

Find someone who looks at you the way I look at bread. 🥖😍

Because this is what a healthy relationship with food looks like — joy, satisfaction, and zero guilt.

When you constantly resist your favorite foods, it usually backfires.

Restriction → obsession → overdoing it → guilt → repeat.

The real secret? Make space for the foods you love — regularly.

When bread isn’t “off limits,” it stops holding so much power. You can enjoy it mindfully, savor it, and move on without the all-or-nothing spiral.

Nourish your body. Feed your soul. 💛

📸: //

10/20/2025

Meal prep: one of the most important habits for a healthy living… and one of the hardest to maintain. 😅

It’s not about spending hours chopping veggies every Sunday — it’s about finding a rhythm that works for you.

My clients and I talk about this all the time:
✳️ How to prep smarter (not harder)
✳️ What’s realistic for your week
✳️ And how to make it feel less like a chore and more like self-care.

Think:
🍲 Double dinner portions
🥗 Chop once, eat twice
🥣 Store meals in clear glass containers so they’re actually visible (and with less plastic!)

Whether that means batch-cooking grains or just pre-cutting fruit for grab-and-go snacks — small systems create big success.

Healthy habits don’t happen by accident; they happen by intention 💚

📸:

10/17/2025

That breastfeeding appetite be like… 👀🍴

During pregnancy, your body works overtime to grow a baby. While breastfeeding, your body is fueling both of you — making milk, repairing tissue, and still keeping you running.

💫 The average breastfeeding mom needs between 400 and 600 extra calories per day (sometimes even more than in pregnancy!) to support milk production.

But it’s not just about calories — it’s about nutrient density.

➕ Protein for tissue repair and milk composition
➕ Omega-3 fats (like DHA) for baby’s brain and your mood
➕ Iron, calcium, and B12 to replenish what pregnancy + lactation deplete
➕ Plenty of fluids

So if you’re reaching for another snack — like these matcha-coated energy bites — that’s your body doing its job.

Nourish yourself the same way you nourish your little one 💚

📸:

10/16/2025

Proof that eating plants isn’t a snooze fest

10/08/2025

If you’re waiting until you have energy to move your body, you might be waiting a long time. 😅

Energy doesn’t come first — it comes as a result of movement.

When you move your body, you:
boost circulation,
release endorphins &
increase oxygen flow…
that’s what gives you the energy you’ve been waiting for.

Start small:
-a brief walk
-a quick stretch while your kids climb all over you
-a few squats while brushing your teeth

Movement creates momentum — and momentum creates energy.

So next time you’re drained, don’t overthink it.
Move first. The energy will follow. 💪🏽✨⚡️

10/07/2025

Wellness isn’t just how it looks in the mirror — it’s how it feels in the moment.

Some days it’s a solid workout.
Some days it’s chasing toddlers, carrying car seats, or finally taking a deep breath.

Movement, joy, laughter, rest — it all counts.

Fuel your body, honor your seasons, and remember: balance looks different on every mama, every body and in every season.

09/24/2025

☕ REASONS I MAKE COFFEE AT HOME:

✅ Quality
I use (organic & mold-free) brewed with purified Berkey water, plus creamy almond milk (no gums!) and a splash of no-guar coconut milk. Topped off with a little pure maple syrup 🍁— better ingredients = better coffee.

💸 Price
A 16 oz Starbucks latte averages about $5.25.
My version? About $1.85 for organic coffee, clean plant-based milks, and pure maple syrup. (And it actually tastes better 😉).

🏡 Convenience
With two little boys and car rides that usually come with fussiness (and mama’s anxiety 🙋🏻‍♀️), being able to sip my coffee from home is so much easier than loading everyone up for a Starbucks run.

🌱 Less Waste
Glass jars, glass straws, and no single-use cups or lids = less trash, more love for the planet.

🚫 No Plastic
Every sip is free of microplastics because I stick with glass containers only.

⸻

✨ Sometimes the healthiest routines are the simplest ones. This one checks all the boxes: nourishing, affordable, stress-free, and sustainable. 🌎💚

Do you prefer coffee at home or on the go?

Address

Newport, RI
02840

Opening Hours

Monday	11am - 7pm
Tuesday	11am - 7pm
Wednesday	11am - 5pm

Telephone

+14014770158

Website

https://www.food4fueldietitian.com/

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Mend your relationship with food and learn to love and trust food again. Progress starts from the inside out. The solution is within you. I'll help you find it!