EATIN WITH EMMA

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EATIN WITH EMMA

Emma Shelton, RDN, LDN
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03/07/2025

June was full of travel, good food, and spending time with friends 🌿🫐🧳🦋

05/06/2025

F I B E R 1 0 1

Fiber not only supports your physical health, but your mental health. 🧠

The recommended daily intake of fiber is 25 grams for adult females and 38 grams for adult males.

Fiber-rich foods include:
🥦broccoli
🌾oats
🍓strawberries
🥬kale
🫘beans & lentils
🍠sweet potatoes
🥝kiwi
🍎apples
🤎almonds

03/06/2025

May was eventful & quiet at the same time 🌸🌞🍊🐝🦋

What nourished your mind & mental health in the month of May? Comment below👇🏼

27/05/2025

F I B E R 1 0 1

Did you know that most American’s do not meet their daily fiber needs?

Recommended daily intake:
🌾Adult males: 38 grams
🌾Adult females: 25 grams

These recommendations will be different for children, adolescents, adults 50+, and pregnant/lactating females.

Stay tuned to learn how fiber affects mental health 🧠

16/05/2025

The ideal energy-boosting snacks combines complex carbohydrates, healthy fats, and protein. ⚡️🔋

Complex carbs:
🥖whole grains
🥕carrots
🍌bananas
🌾oats

Healthy fats:
🥑avocado
🥣plant-based yogurt
🌻sunflower seeds
🫒olive oil

Protein:
🥜nut butters
🌱chickpeas
🎃pumpkin seeds (pepitas)
🤎almonds

Which energizing snack will you choose? Comment below👇🏼

07/05/2025

More fruits & veggies to support your mental health 🥝🫛🥔🍊🥦

👉🏼Scroll to see how each of these nutrients promote a nourished mind!

30/04/2025

Reflecting on some of the things that boosted my mental health in April 🌷🌱🌞🌸

Comment below something that nourished your mental health this month 👇🏼

11/04/2025

These fruits & veggies support your mental health 🧠

🥑
🍓
🍄‍🟫
🌱
🍍

Which is your favorite? Comment below 👇🏼

12/03/2025

Happy RDN Day! 👩🏼‍⚕️🥕🔬🫐

I love being a part of this growing field and working with other amazing dietitians!

Who is your favorite RD to follow? Tag them below👇🏼

05/03/2025

Today I am celebrating 27 years on this earth! 🎂

As I reflect on my health struggles over the past year, I am making it my priority to focus on improving my overall health & quality of life.

1. Sleep has always been a struggle for me, whether that be sleeping too much or not enough. I am pushing myself to improve my sleep hygiene. This includes things like, limiting blue light exposure before bed, diffusing lavender for a calming sleep environment, getting into a sleep/wake routine, etc. 💤
2. As someone who has struggled with mental health issues for as long as I can remember, I want to get back on track with self care. I've started seeing a therapist again and working on things that make me happy. 🧠
3. Due to health problems, my micronutrient levels (especially vitamin D & iron) are often struggling. My goal is to stay consistent with supplementation, eat more foods rich in what I'm lacking, getting to the root causes of my deficiencies, etc. This also means dedicating time to going outside everyday to get some much needed vitamin D! 🌞
4. For those that don't know, in the past year and a half I was diagnosed with inflammatory bowel disease (IBD), so working on my gut health is so important to me. Gut health affects every aspect of our health, so getting/staying in remission and improving my gut microbiome is key. 🦠
5. Movement is so important and it is my goal to incorporate more and more. I want to get back in the gym, take more walks, do yoga, start hiking again, etc. With my health struggles, getting in daily movement is sometimes hard so I need to give myself more grace but also push to do any movement tolerated. 🧘🏼‍♀️

Do you have any health goals for yourself?

#27

19/02/2025

During the winter there are less hours of daylight and we are further away from the sun. Sunlight has a major impact on our circadian rhythm (sleep cycle) as well as our vitamin D levels. As a result low serotonin, vitamin D, and more can lead to depressive symptoms. Although not the cause, additional stress around the holidays can also contribute to your symptoms.

Common symptoms include:
💤Oversleeping (hypersomnia)
🍽️Overeating, particularly with a craving for carbohydrates, leading to weight gain
🫥Social withdrawal (feeling like “hibernating”)
😵‍💫Decreased energy, fatigue, or feeling slowed down
😢Persistent sad, anxious, or “empty” mood most of the day, nearly every day
😡Feelings of irritability, frustration, or restlessness
🧎🏼‍♀️‍➡️Loss of interest or pleasure in hobbies and activities
💭Difficulty concentrating, remembering, or making decisions

31/12/2024

excited for the New Year with this amazing team! 🌱🤎

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