A&L Brown Nutrition Services

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Pottstown, PA
A&L Brown Nutrition Services

In-home effective nutrition counseling in which we passionately, naturally, and safely motivate patients with a self-drive to succeed! Our dietitian, Andrew M.

Our mission is to provide professional nutritional counseling to clients in order to achieve optimal overall health. Brown, is a registered dietitian (RD) and a member of the Academy of Nutrition and Dietetics with 6 years experience in a clinical setting. He has also trained in food service management and community nutrition. His experience includes hospitals, nursing homes, school/college cafeterias, and inner city nutrition programs. He has worked with clients involving many medical conditions, diseases, and weight gain/loss cases.

10/06/2025

Eating out can still fit into a healthy eating plan. It’s all about making smart choices!

** Plan ahead: Check the restaurant’s menu online to look for lower-calorie or lower-sodium options.

** Go grilled, not fried: Choose grilled chicken or fish instead of fried.

** Watch portions: Order smaller sizes or share an entrée.

**Swap sides: Ask for fruit, salad, or veggies instead of fries.

**Drink smart: Choose water, unsweetened tea, or low-fat milk instead of sugary drinks.

Even when you’re on the go, these small changes can help you stay balanced and feel your best!

For more healthy eating tips, call 610-256-9592 to learn how we can help you build a plan that fits your lifestyle.

10/03/2025

Managing potassium is an important part of kidney disease care. When your kidneys aren’t working well, potassium can build up in the blood and affect your heart rhythm. That’s why your doctor or registered dietitian nutritionist (RDN) may recommend a potassium limit.

Potassium is found in many foods, especially fruits and vegetables. Here’s a quick guide:

**Higher-potassium foods (limit if recommended): avocados, bananas, oranges, potatoes, spinach, tomatoes, sweet potatoes, and cantaloupe.

**Lower-potassium foods (often safer choices): apples, blueberries, cabbage, cucumber, pineapple, raspberries, and watermelon.

Every person’s needs are different, so be sure to call us at 610-256-9592 to meet with an RDN to learn which foods are right for you!

10/01/2025

Want to help reduce inflammation through food? Small changes can make a big difference! Here are 5 key dietary approaches:

1- Make fruits & veggies half your plate: Include colorful options (dark green, red, orange, beans & peas). Fresh, frozen, canned, or dried all count—just watch for added sugars and sodium.

2- Be smart about protein: Aim for lean meats, fish, poultry, beans, lentils, tofu, and nuts. Limit processed meats like deli meat, sausage, and bacon. Low-fat or fat-free dairy can also be good choices.

3- Choose healthy fats: Use olive, avocado, and other plant oils. Add omega-3 rich foods like salmon, walnuts, chia seeds, and flaxseed to your meals. Limit fried or processed foods high in unhealthy fats.

4- Select whole grains: Brown rice, quinoa, oats, and whole-grain breads/pastas provide more fiber and nutrients than refined grains.

5- Flavor with herbs & spices: Turmeric, garlic, ginger, cinnamon, and fresh herbs not only taste great but may also help fight inflammation.

Lifestyle matters too!
*** Get enough quality sleep
*** Stay active most days
*** Work toward a healthy weight to keep inflammation in check.

Want help designing an anti-inflammatory eating plan that works for your lifestyle and health needs? Call 610-256-9592 to schedule with a registered dietitian today!

09/30/2025

Confused by the Nutrition Facts label? Here’s how to break it down:

**Serving Size** – This is the first thing to check. All the numbers on the label are based on this amount. If the serving size is 1 cup but you eat 2 cups, you’re doubling the calories, fat, sodium, and other nutrients.

**Calories** – Shows how much energy you get per serving. Compare this number to your daily needs, which depend on your age, sex, weight, height, and activity level (not everyone needs 2,000 calories a day).

**% Daily Value (%DV)** – A guide to see how a food fits into your day.
• 5% DV or less = low in that nutrient.
• 20% DV or more = high in that nutrient.
Choose LOW for sodium, saturated fat, trans fat, and added sugars. Choose HIGH for fiber, vitamins, and minerals.

**Nutrition Claims** – Terms like *low sodium* (140 mg or less), *low calorie* (40 calories or less), or *good source of* (10–19% DV) give quick insight. *Excellent source of* means 20% DV or more of a nutrient.

**Limit the “bad” nutrients** – Too much saturated fat, added sugars, or sodium can raise your risk for heart disease, high blood pressure, and weight gain.

**Boost the “good” nutrients** – Fiber, potassium, calcium, vitamin D, and iron support bone health, digestion, and heart health. Aim for higher %DV in these areas.

**Ingredient List** – Found under the label. Ingredients are listed from largest to smallest by weight. This is especially important for people with food allergies, sensitivities, or dietary preferences.

Need personalized guidance to make healthier choices? Call **610-256-9592** to connect with a dietitian who can help you reach your goals!

09/29/2025

Cutting back on sodium can do wonders for your health! Too much salt in the diet can raise blood pressure and increase the risk for heart disease and stroke. Small changes can make a big difference. Try cooking with herbs and spices instead of salt, and choose fresh or frozen fruits and veggies. If you prefer canned fruits and veggies, be sure to strain and rinse them to reduce the amount of salt on them. Lastly, always try to check nutrition labels and look for lower-sodium options. Your heart will thank you!

Need more helpful tips? Call us today at 610-256-9592!

09/26/2025

Looking for a delicious way to eat healthier and feel energized? The Mediterranean diet focuses on fruits, vegetables, whole grains, beans, fish, and heart-healthy fats like olive oil, nuts, and seeds. Add in tasty dips like hummus or tzatziki to make veggies even more enjoyable! This eating style is packed with nutrients that support your heart, brain, and overall well-being.

Want to learn how to get started? Call 610-256-9592 today for more information!

09/24/2025

Did you know that foods affect your blood sugar at different speeds? That’s what the Glycemic Index (GI) measures. High-GI foods (like pretzels) raise blood sugar quickly, while lower-GI foods (like apples, yogurt, or peanuts) raise it more slowly.

But here’s the trick—what you eat together matters! Pairing carbs with protein, fiber, and healthy fats helps keep blood sugar steady.

Bottom line: GI isn’t perfect, but it’s a helpful tool to spot foods that can support balanced energy and better health.

Want to learn more about GI and how it affects your health? Contact us at 610-256-9592 today to learn more!

09/23/2025

A balanced meal is one that gives your body the right mix of nutrients it needs to function well, keep energy levels steady, and support overall health. Think of it as a plate that has a little bit of everything in the right proportions. Need help personalizing your plate? Call us today at 610-256-9592 for assistance!

Here’s what usually makes up a balanced meal:
1. Protein
Helps build and repair muscles, keeps you full longer.
Examples: chicken, fish, eggs, beans, lentils, tofu, nuts.
2. Carbohydrates (preferably complex carbs)
Your body’s main source of energy.
Examples: whole grains (brown rice, quinoa, oats), sweet potatoes, whole wheat bread.
3. Healthy Fats
Supports brain health, hormone balance, and helps absorb vitamins.
Examples: avocado, olive oil, nuts, seeds, fatty fish.
4. Vegetables (and fruits)
Packed with vitamins, minerals, fiber, and antioxidants.
Aim for a variety of colors on your plate.
5. Fiber
Keeps digestion healthy and helps you feel satisfied.
Found in whole grains, beans, fruits, and veggies.
6. Hydration
Water is often overlooked but essential to balance.

09/22/2025

Life is busy, but planning ahead can take the stress out of mealtime! Start by making a simple menu that fits your lifestyle and preferences, stock your pantry and freezer with healthy basics from all five food groups, and keep a running grocery list to stay organized. With a little prep, you’ll save time, reduce stress, and enjoy nutritious, delicious meals all week long!

Need help figuring out your menu and grocery list? Call us at 610-256-9592 today!

09/19/2025

Want to keep your heart healthy and feel your best? A balanced diet can make a big difference! Focus on plenty of fruits and veggies, whole grains, low-fat dairy, and small portions of lean proteins. Add in heart-healthy fats, nuts, and seeds — and try to cut back on sugary snacks and treats.

Need help creating a heart-smart eating plan that works for YOU? Call 610-256-9592 to schedule an appointment with our dietitian and start your journey to better heart health today!

09/17/2025

Living with diabetes can feel overwhelming, but small changes to your eating habits can make a big difference in keeping your blood sugar steady. Here are some easy tips to try:

- Eat a mix of foods
- Fill half your plate with fruits and veggies
- Pick whole grains
- Choose healthier fats
- Cut back on salt
- Don’t skip meals
- Watch your portions

Bonus Tip: A registered dietitian nutritionist can help you create a personalized meal plan to make sure you’re getting the right balance of carbs, protein, and fat for your health. Call us today at 610-256-9592 for assistance!

09/16/2025

Struggling with heartburn or acid reflux? Small daily changes can make a big difference!

Eat smaller, more frequent meals – Large meals can increase stomach pressure and trigger reflux. Aim for 4–6 smaller meals or snacks throughout the day.

Avoid trigger foods – Common culprits include citrus, tomato-based foods, chocolate, caffeine, spicy dishes, and carbonated drinks. Track your meals to spot your personal triggers.

Limit fatty and greasy foods – High-fat meals slow digestion and relax the lower esophageal sphincter (LES), making reflux more likely. Choose lean proteins and baked or grilled options.

Eat slowly and chew thoroughly – This reduces swallowed air and helps prevent overeating, which can put extra pressure on your stomach.

Stay upright for 2–3 hours after eating – Gravity helps keep stomach contents down. Try a gentle walk after meals instead of lying down or reclining.

Making these small shifts can go a long way toward reducing discomfort and protecting your esophagus.

Need support with creating a GERD-friendly meal plan? Call us at 610-256-9592 to get started!

Address

1800 East High Street
Pottstown, PA
19464

Telephone

+16102569592

Website

http://albrownnutritionservices.com/contact-us.php

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