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Nutrition by Natalie, LLC

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Waterford, CT
Nutrition by Natalie, LLC

Nutrition Counseling by a Registered Dietitian Hello! My name is Natalie. I live in Southeastern CT with my husband, 3 young kiddos and pup.

I graduated from UCONN with my Masters degree in 2014 and I have been practicing as a Registered Dietitian for over 8 years. For the last 8 years, I worked as an Oncology Dietitian at a local Cancer Center caring for patients undergoing chemotherapy and radiation therapy. My favorite part of being a Dietitian has been meeting and creating long-lasting relationships with my coworkers and patients, helping clarify complicated/confusing nutrition advice found around every corner & simply just helping people become healthier versions of themselves. The source of motivation to open my own Private Practice was 1. the general lack of accessible/accurate nutrition services in the community and 2. knowing that by improving the health of my community, I could help people reduce their risk of preventable diseases (including cancer) that are linked to poor eating/lifestyle habits. Just as people are able to contact their own primary care, dentist, or therapist, they should also know where to turn to get accurate and evidence-based nutrition information. That's where I come in! My goal is to provide individualized and easy to understand nutrition education to give you the confidence to fuel your body right and tackle any health challenges you may be facing. Feel free to reach out to me with your nutrition questions or concerns to see if my services could benefit you!

09/07/2025

Benefits of the snack plate/MyPlate lunch challenge:

*Kids learn how to build a balanced plate from the food they have available to them
*Perfect opportunity to teach about the different food groups and their benefits
*Kids learn that sweets can be incorporated in a healthy & balanced way
*Great for picky eaters to try new things without feeling pressured/overwhelmed
*MOM & DAD DON’T HAVE TO MAKE LUNCH 😬

09/06/2025

As you can see… it’s not all about the number on the scale 💁🏼‍♀️

07/01/2025

This is my experience with billing these insurance plans for nutrition counseling. Clients I see who have Aetna, United Healthcare, and Cigna rarely get a bill for my visits 👊🏻Look into what you are already paying for, and reach out if you have any questions about your specific insurance plan coverage!

06/26/2025

Registration is open for Nutrition with Natalie on July 8! Join us for an interactive session where participants will learn all about making healthier choices and have the chance to make their own delicious and nutritious snack. Recommended for ages 6 and up, registration required. *Please note if your child has allergies, there will be nuts as an ingredient in the snack.* Thank you to M&T Bank for funding this program.

05/08/2025

CLIENT SPOTLIGHT!!!!

Had to highlight these client results because I’m just beyond proud!! 🙌🏻🙌🏻🙌🏻

I’ve been working with this client for about 1.5 years. Our focus was chronic disease prevention and trying to avoid the need for cholesterol lowering medications at age 28. We focused on label reading, easy food swaps, increasing dietary fiber, and incorporating light (consistent & enjoyable) physical activity. Since making these LIFESTYLE changes, she has:

-Lowered her LDL (“bad”) cholesterol from 177 ➡️ 113
-Lowered her Triglycerides from 164 ➡️ 89
-Lowered her Total Cholesterol from 261 ➡️ 192
-Increased her HDL (“good”) cholesterol from 53 ➡️ 60
-Lost 25 lbs (~16% of her body weight)
-Relieved her IBS symptoms

I share this story not to promote my nutrition counseling business, but to show the power of small/consistent changes. Though this wasn’t the “flashy” or “quick” fix, this patient is now a 29 year old who has significantly reduced her health risk in so many ways (and no longer needs to start on cholesterol lowering medications)!

OH! And all of her visits with me were 100% covered by insurance. 🤯

10/27/2024

Often times, the most important nutrition research doesn’t reach the general population…

So here is a post to summarize just a few things you can do to improve your child’s health and lower their risk of disease/cancer later on in life starting with their lunchbox:

1. Replace that processed meat!! ~2 slices of deli meat per day increases a person’s risk of developing Colorectal Cancer by 16% in their life time! We’re seeing a drastic up-tick in younger individuals being diagnosed with Colon Cancer. We know there’s risk, so let’s do our best to reduce our children’s risk.

2. Fiber intake is severely lacking in the U.S. There are so many yummy foods that contain fiber, so work on adding some of these to your child’s lunchbox every day.

3. Dairy foods are always getting a bad rap, however, regular consumption of these foods are crucial for proper growth/development. These foods are also rich in Vitamin D which is very important for supporting a healthy immune system.

4. White bread and Whole Grain products contain the same amount of calories and carbohydrates per serving. By choosing Whole Grains, you’re simply getting more bang for your buck (more fiber, nutrients, protein).

5. Don’t be afraid to incorporate sweets daily! Kids need to learn about balance, how foods make them feel, and also enjoy what they’re eating. Creating balance around sweets when they’re young will only help them later in life.

09/21/2024

Sometimes you gotta give up some control to gain it. 🤯

08/01/2024

✨NEW LOCATION ALERT!!✨

Nutrition by Natalie, LLC just added a new location in Waterford, CT! Can’t wait to share this new space with all of you 🥰

06/08/2024

Look, these may seem simple… but in my practice we work on the basics.

We can get lost in the negatives… what we USED to look like, how far away our goals feel, or how you may have eaten 2 cupcakes at the party last week.

Here are a few tips to help you move TOWARDS your goals, rather than feeling stuck.

1. Stop looking backwards, focus on now! Stop beating yourself up that you’re now not your pre-pregnancy weight or your size 6 jeans (from 10 years ago) no longer fit. Forget what your body USED to be and let’s work towards a new/better version of yourself!

2. Give yourself credit! Pat yourself on the back for getting to the gym consistently or drinking a lot of water. Without positivity and treating yourself nicely, you’ll get burnt out and give up!

3. Don’t overwhelm yourself with 1000 tasks to achieve every day. None of us need MORE tasks to check off each day. Pick 2 things and perfect them.

4. Be open with people around you regarding your health goals. Let your coworkers know what you’re trying to do and set the tone by bringing fruit to share at work instead of candy. Tell your husband that you’d prefer he used olive oil when cooking dinner instead of butter. People can’t support you if they don’t know about your goals.

5. Be honest with yourself about how sustainable your changes are. If you’re forcing yourself to get to the gym 6 days a week and you’re utterly exhausted after 2 weeks, you need to re-evaluate things. If you simply reduce it to 4 days a week would you still be sticking to it a year later? Probably.

You can do this! I know you can.💪🏻💪🏻💪🏻

05/18/2024

Finally put all these useless pop-it toys to good use and made some homemade frozen yogurt bites!! 😋

Ingredients:
-Siggi’s vanilla yogurt
-Blueberries
-Strawberries
-Fat-free milk

*Blend ingredients, pour into a sq**rt bottle, fill each circle on pop-it & place in freezer!

Such a hit 👊🏻

04/28/2024

This may seem like such a simple post/topic, but lately with the rise in low carb and keto diets this has been a big topic of conversation in my 1:1 sessions.

So, I thought I’d share some info with everyone…

Please PLEASEEE do not eliminate fruit from your diet! 🙏🏼🙏🏼🙏🏼

When looking at foods, I always try to focus on what health benefits each food provides…

Fruit is rich in phytochemicals (protective chemicals found in plants that fight off bacteria/parasites/viruses), fiber, water, antioxidants, vitamins and minerals. Consuming a variety of bright-colored fruits each day can help with so many things, including: losing weight, improving blood pressure, lowering cholesterol, managing constipation… the list goes on!

Yes, fruit provides NATURAL sugar, but is low in calories, and does not contain fat (I’m sure you’ve heard the crazy rumor about bananas being high in fat… ugh 🤯)!!!

Fruit tip: Eat your fruit in whole form, instead of blending into juices or smoothies. When we blend fruit down to a juice, we greatly reduce the fruit’s fiber content, which in turn reduces the amount of work our body has to do to process it.

Enjoy your fruit! ✌🏻

04/25/2024

Grateful for my incredible clients who put their trust in me 🫶🏻

Address

Waterford, CT
06385

Opening Hours

Monday	5pm - 8pm
Tuesday	6pm - 8:30pm
Wednesday	5pm - 8pm
Thursday	5pm - 8pm
Friday	5pm - 8pm
Saturday	10am - 2pm
Sunday	10am - 2pm

Telephone

+18603715242

Website

https://www.nutritionbynatalierdn.com/

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