Fueling Families Nutrition, LLC

Home
United States
Houston, TX
Fueling Families Nutrition, LLC

Helping people live healthy, nourished lives through nutrition education

Kristina Brown, RD Hi, my name is Kristina Brown.

I’m a Registered Dietitian that’s excited to offer nutrition counseling services. I pursued a career in nutrition because I love helping people nurture positive food relationships for a happy, healthy life! I provide preventive nutrition education as well as Medical Nutrition Therapy for disease management. I have a special interest in Women's Health including nutrition during pregnancy, postpartum, perimenopausal, and for PCOS management. I'm also passionate about nutrition education for the whole family and recognize the importance of nutrition strategies that promote a healthy relationship with food, like food autonomy for children, positive food and body image language, and establishing family habits to promote total family health. I offer in-person and telehealth 1:1 nutrition education, family education, meal planning, grocery store tours, cooking skills education, and more! For more information regarding services, fees, and insurance coverage, please contact me.

11/21/2023

Marinated Beets

This recipe can be made with fresh beets, but I find using canned beets to be really convenient and easy.

These are tasty on top of a salad (greens with beets, oranges, and vinaigrette is a great option) or as a relish with a meal and add such lovely color to dishes

11/20/2023

I never thought gardening would be such a major part of my life, but with a career focused on nutrition, it makes perfect sense.

It's so empowering to be able to grow some of the produce my family eats, knowing the soil is nutrient-dense and veggies are fresh from the garden. It also seems to increase everyone's excitement to try something new.

Here I am holding some turnips I grew this fall. We sauteed the greens and lightly seared the turnips. These young turnips were tender and sweet and even Emmy was a fan!

Gardening can often require a lot of resources, but if you want to try it out, I encourage making a small container garden (a 1 gallon container is great for herbs and small greens and something bigger like a 5-7 gallon container with wide surface area will give you a chance to grow a few different things) it can be a fun family project, where kids can give some input on what to grow and help care for it. If you have any questions about getting started, reach out! 😊

11/16/2023

Fall in love with the abundance of autumn!

There's plenty of amazing produce available year round, but there are so many delicious things in-season during the fall, begging to be the star of meals. Fruits and veggies are packed with vitamins, minerals, and fiber to support our health!

I'm going to feature some veggie-forward dishes in the next few weeks with a focus on in-season produce.

Roasted Za'atar Carrots with Pomegranate

-1 # carrots (~6 medium sized), cut on a bias (at an angle) or in rounds
- 1 Tbsp olive oil
-1 tsp Za'atar seasoning blend
-salt and pepper to taste
-1/4 c pomegranate arils (optional)

-Preheat oven to 400 deg F
-While oven is preheating, wash and slice carrots and extract the arils from the pomegranate (it may get a little messy, but have some fun with it!)
-Place carrot slices on a sheet pan and add oil and seasoning and stir around until thoroughly distributed
-scatter carrots on the pan, so they have a bit of space between slices
-bake until golden brown and fork tender, about 20-30 minutes

Place on a serving platter, top with pomegranate arils, and serve!

11/07/2023

Harvest trail mix with spiced maple pecans, dark chocolate chips, salted pepitas, honey granola, and dried cranberries.

A great energy boosting snack to fuel you through the holiday hustle

10/29/2023

Apple Peanut Butter Monster Mouth

A great snack to keep your little ones energized for trick or treating!

Take a snack sized apple, cut in half. Scoop out the seeds and cut the mouth shape on the peel side by making 45 deg angle cuts toward the middle on each side (see second pic for prepared apple half)

Add 1-2 Tbsp nut or seed butter and use blanched almonds, candy corn, or other fun toppings to customize your monster mouth

*Serves 2

10/10/2023

Keeping foods stocked at home can help with meeting health and financial goals.

There's so much benefit to having an arsenal of easy prep meals that you can make with what's on hand. This can reduce our reliance on dine-out options, which can save money, and help with consuming nutritious, balanced meals.

Check out some of my suggested meals and items to keep stocked. I encourage you to incorporate protein, heart-healthy fats, and fiber-rich starch with meals whenever possible.

Everyone's going to have different preferences for staple goods, so be sure to prioritize the things you and your family members like.

10/05/2023

Focus on Fiber

Fiber is a type of carbohydrate that is not digested and absorbed like other carbohydrates (starch, sugar). Adequate fiber intake is essential to our health, as it helps to feed the healthy bacteria in our gut, promoting a diverse gut microbiota. Fiber also helps with bowel regularity, promotes satiety, and supports healthy blood sugar control.

Which foods are fiber-containing? Plant foods such as pulses (beans, peas, lentils), nuts/seeds, fruits, veggies (starchy and non-starchy), and whole grains.

Fiber intake recommendations are 14 grams per 1000 calories consumed and the general recommendations are for ~25 grams/day for women and ~34 grams/day for men, with some variance based on age and calorie needs.

I recommend trying to have a good source of fiber with meals and most snacks to help meet your daily needs and using breakfast as a great opportunity to start your day with fiber! Oatmeal cooked with milk + nuts and seeds, whole-grain avocado toast with eggs or smoked salmon, yogurt with chia seeds and fruit, and sweet potato hash with eggs and/or beans are some great options.

If you feel your intake of fiber is currently low, but you'd like to increase it, I recommend working to gradually add more fiber over a couple of weeks vs. suddenly consuming higher amounts and having adequate water intake with it to support healthy digestion. Keep in mind, that there are specific conditions that may require adjusting fiber intake, and it's always best to work with your dietitian and other healthcare providers to determine your specific needs.

09/26/2023

Easy Pea-sy Meal Idea
(See what I did there? 😁 )

I had a fussy, hungry toddler the other day and needed a meal I could make in about 10 minutes. Enter warm pesto couscous salad.

I had some Moroccan-style couscous in my pantry and was pleasantly surprised to see that 1 serving has 7 grams of protein and 4 grams of fiber annnnnnd it cooks in 5 minutes! I combined some ingredients I had on hand to make a versatile dish that can be served as lunch, dinner, or a side depending on you and your family’s needs.

Couscous is a wheat-based pasta that comes in different styles (The Israeli pearl style vs the smaller-grained Moroccan style) Like other whole grains, it’s a great source of fiber, and has some b-vitamins as well as certain minerals like iron and selenium.

Pesto Couscous Salad (4 servings)

- ¼ c. pine nuts (or other preferred nut)
- 1 Tbsp olive oil
- ¼ diced yellow or sweet onion
- ½ - 1 cup frozen green peas
- 1 c. chicken stock (or other stock/broth or water-adjust seasoning as needed)
- 1 c. whole wheat Moroccan-style couscous
- ¼ c. pesto (homemade or store bought-adjust amount to preference)

Directions:

-Place pine nuts in a nonstick tall-sided pan over medium heat and toast until lightly golden and fragrant, remove and reserve for later

-Add olive oil and saute onion until translucent (~5 minutes) add frozen peas and cook for 2 minutes and add dry couscous and toast 2-3 minutes, continually stirring

-Add chicken stock, stir, and increase heat to high and bring to a boil

-Take dish off the burner, cover for 5 minutes

-Fluff couscous, stir in pesto, and fold in pine nuts

-Serve! (For additional protein try topping with chicken or a runny egg. For additional veggies consider serving with a salad or sliced cucumber and/or tomato)

09/21/2023

Experiencing Meal/Cooking Burnout? It’s ok, I’ve been there too. I think anyone who does a lot of the shopping/cooking for meals for themselves, and their family has probably felt it.

Burnout- There are different ways to define it, but it typically involves exhaustion (physical, mental, and/or emotional) which results in overall decreased motivation to do something, in this case it may be grocery shopping, meal planning/prepping, cooking.

I’ll first say, give yourself some grace, and consider redefining what a healthy meal is for you and your family.

Sure, we want to regularly incorporate our non-starchy and starchy veggies, whole grains, fruit, dairy, beans, nut/seeds, and various proteins, but not every meal is going to incorporate all or even many of these things...and that's ok.

I recommend aiming to include some of each of our macronutrients (protein, fat, and carbohydrate) and using the tips below to make mealtime less burdensome.

-delegate some tasks to other family members (take turns grocery shopping, prepping foods, deciding what’s for dinner, etc.)

-if you enjoy cooking, look for inspiration, and try incorporating a new cuisine or produce when you feel you have time to

-play music, have conversations with loved ones, keep it light-hearted and fun while you’re in the kitchen!

-use pre-prepped or easy prep options for convenience

-recipes are great, but consider trusting your knowledge and experience and go freestyle to save time

09/19/2023

Easy weekday meal:Meatball Sandwich and Salad

Mid-week can sometimes be a struggle when it comes to easy prep, nutritious meals. This meal uses some premade things to shorten prep/cook time from as little as 10 minutes to as long as 30 (depending if you make the sauce)

Things you'll need:

-bread (I chose sourdough)
-melty cheese, optional (I chose sliced provolone)
-frozen meatballs or plant based alternative
-favorite tomato sauce (prepare yourself or use jarred)
-nonstarchy veggie of choice (bagged salad kit, green beans, broccoli, etc)

Cook meatballs in sauce on the stove or in the microwave per package instructions. Place 4-6 meatballs on 1 slice of bread. On another slice place cheese and toast under the broiler until melty. Combine to make a sandwich and serve with your preferred veggie.

09/14/2023

Microgreens

These nutrient-dense and flavor-packed greens are easy to grow indoors and only take about 14 days before they're ready to harvest.

This is a great activity for the whole family to try together!

09/12/2023

Sustainable Nutrition

This term can mean a lot of different things to a variety of people. The main premise is a focus on nutrition choices that support health while also limiting environmental impact, promoting soil health, supporting fair wages for farmers, and more.

There are so many unique ways that we can practice sustainable nutrition, which will largely be affected by location, cost, time availability, and more.

Here are a few things to consider implementing as part of a sustainable approach to nutrition:

- Utilize reusable water bottles and other containers
- Consume regular plant-based meals
- Reduce food waste
- Grow/raise some of your own food
- Support biodynamic agriculture productions (likely includes your local
farmers)
- Opt for fairtrade products when possible (tea, coffee, chocolate, etc.)

Address

Houston, TX

Telephone

+13462687970

Website

https://kristina-brown.clientsecure.me/

Alerts

Be the first to know and let us send you an email when Fueling Families Nutrition, LLC posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Fueling Families Nutrition, LLC:

Shortcuts

Featured

Psych Dimensions
Clinica Hispana Shotwell
723 Shotwell Street Suite B