Sammi Haber Brondo, MS, RD

NYC Registered Dietitian Nutritionist
Author, The Essential Vegetable Cookbook
Easy meals, all foods fit

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Healthy swaps to try:
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pasta —> zucchini noodles
rice —> cauliflower
chips —> carrots
bread —> rocks
sugar —> sadness
cheese —> this is BS and unnecessary

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

For my 33rd birthday today, here are my top 3 lessons about nutrition:
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- Restricting any food only leads to uncontrollable cravings
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- No one single food will make or break your health
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- It’s not worth micromanaging what you eat to weigh a few pounds less

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

1) Restricting any food only leads to uncontrollable cravings

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Nutrition truths:
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Food contributes to overall health, but food alone can’t cure disease
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If you have to micromanage what you eat to maintain your weight, it prob isn’t the right weight for you
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Nutrients are important, but a little seed oil/sugar/etc. really won’t do harm

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Me: Life is too short not to eat food you enjoy. All foods fit.
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Random commenter: Your life will be shorter if you don’t eat healthy food!😡
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Me: No one said not to eat nutritious food, Chad. I said to eat food you enjoy and not avoid food you love.

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Things my daughter won’t hear me say, p. 2:
•

Can’t eat that, I don’t have enough calories left
I should’ve ordered a salad
I ate so badly, I have to be good tomorrow

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Diets really be like “we’re not a diet, we’re a lifestyle!”
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“But don’t eat after 7pm, log all your food in an app, and try this red bell pepper for your sandwich instead of bread”

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

All foods fit*
•
•
*Except for foods that you’re allergic to, avoid for medical and/or religious reasons, or choose not to eat for ethical reasons

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

For whoever needs to hear it.. stressing over ice cream is probably less healthy than just eating one delicious bowl of ice cream

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

I dk if anyone told you yet, but the best appetite suppressant in 2022 is…
food

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

*Actual* healthy things to try this year:
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- Eating the foods you love and not veggie replacements of them
- Looking for an appetite suppressant? Try food
- Prioritizing rest days > pushing yourself too hard

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

FYI: We’re at the peak of “new you, new you” messaging and diet culture preying on our insecurities
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But, just because it’s a new year does NOT mean you need to start a crazy diet, lose weight, or change 438 things about your current lifestyle

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Reminders to take into 2022
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It’s not worth missing out on 95% of life to weigh 5% less
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You’re allowed to eat more than your partner
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Fearing ice cream is less healthy than just eating a bowl of ice cream
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Its okay to eat real pizza + rice that aren’t made of cauliflower

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Food freedom facts:
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- Salads taste significantly better with dressing is mixed in, not on the side
- But also, you don’t always have to order a salad
- French fries are really freaking delicious when you let yourself enjoy them instead of stealing them off someone else’s plate

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

- French fries are really freaking delicious when you let yourself enjoy them instead of stealing them off someone else’s plate

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Food freedom facts - restaurant edition:
•
- Salads taste significantly better when the dressing is mixed in, not on the side
•
- But also, you don’t always have to order a salad

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

How to reset after a holiday party:
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- Eat super clean the next day - no carbs
- Drink 3-4 green juices
- Exercise for at least 2 hours
- Jk absolutely NONE OF THESE BECAUSE YOU ARE ALLOWED TO ENJOY THE HOLIDAYS AND YOUR BODY DOESN’T NEED A RESET

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Things more important than the calories in holiday cookies:
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• Making memories while eating them with friends or family
• The nostalgia they bring out
• Enjoying the way they taste!

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Thanksgiving reminder: you do not need to “save up” calories to enjoy a holiday meal

[Sammi Haber Brondo, MS, RD @veggiesandchoco]

Things my daughter won’t hear me say:
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• I feel fat
• I’m so bad for eating this
• You can’t have dessert until you finish everything on your plate