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Registered and Licensed Dietitians serving individuals in Springfield, MA and the surrounding area. 

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©2016 by Pyramid Nutrition Services

Pyramid Nutrition Services Blog

November 25, 2019

With the holidays upon us, we’re all going to overeat, and that’s nothing to feel guilty about! We tend to eat more socially (distracted eating leads to overeating). Not to mention, no one wants to miss out on their favorite foods that they only get to eat once or twice a year. Still, the fatty, heavy foods and cocktails we consume around the holidays (although delicious) can leave us feeling lethargic and even uncomfortable. Here are some holiday tips to feeling your best:

Eat breakfast You might be tempted to skip breakfast in preparation of your big dinner, but eating something...

November 7, 2019

Intermittent fasting (IF) is one of the latest diet trends. It sounds intriguing; finally, we have found an effective diet that does not restrict what or how much we eat. IF allows you to eat the same types of foods and the same number of calories, just within a shorter time period. The idea behind IF is that having a longer time between eating will lower insulin levels and allow us to use our stored energy in the form of fat. Insulin is a hormone that is released to bring glucose (from carbohydrates) from the bloodstream into our cells to be used as energy. Excess glucose that th...

September 3, 2019

Did you know you can control inflammation with the foods you eat and beverages you drink?

Inflammation is a vital part of the immune system's response to injury and infection. It is the body's way of signaling the immune system to heal and repair damaged tissue, as well as defend itself against foreign invaders, such as viruses and bacteria. 

Without inflammation as a physiological response, wounds would fester, and infections could become deadly. 

However, if the inflammatory process goes on for too long or if the inflammatory response occurs in places where it is not needed, it can...

August 15, 2019

Ronald Reagan, when President of the United States, proclaimed August “Peach Month” and called upon the people of the US to incorporate this nutritious fruit into their diets and asked interested groups to celebrate this month with appropriate programs and activities.

Filed with the Office of the Federal Register, 11:05 a.m., June 16, 1982. 

National Peach Month recognizes the fuzzy stone fruit that provides us with a bounty of sweet goodness all summer long! The National Peach Council is a voluntary organization comprised of growers, packers, shippers, processors, and others affili...

June 27, 2019

Trans fat is a type of unsaturated fat that occurs naturally in meat and milk fat. However, unlike poly- and monounsaturated fats, where people are recommended to consume the majority of their fat from, trans fats have been shown to be detrimental to health. Consuming trans fats can increase levels of low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol and lower high-density lipoprotein (HDL) cholesterol, known as “good” cholesterol. Trans fats have also been shown to promote inflammation that can lead to heart disease, stroke, and other chronic conditions.


In one of my recent presentations I was discussing low salt or salt restricted diets and the need for such with certain health conditions. I was asked if salt is restricted what about iodine and are there other sources? Excellent question!

Iodine is a critical micronutrient in the human diet—that is, something our bodies can't synthesize that we have to rely on food to obtain.

Iodine is a trace element that is naturally present in some foods, added to others, and available as a dietary supplement. Iodine is an essential component of the thyroid hormones thyroxine (T4) and triiodothy...

April 12, 2019

Spring cleaning? How about the refrigerator and pantry? Here are some tips for food storage and safety. Feel free to post them on the fridge for easy referencing.


Remember to check the refrigerator and freezer and clean the shelving and drawers where bacteria can hide. Bacteria that cause foodborne illness aren't always visible so be sure all surfaces including small crevices are cleaned well.

  • Check that the refrigerator temperature is set to below 40°F.

  • Keep the refrigerator clean at all times; this is a good time to look for unnoticed spills and remove lingeri...

February 5, 2019

Fiber is an essential nutrient. Fruits, vegetables, beans and whole grains all contain dietary fiber, a type of carbohydrate that provides minimal energy for the body. Although the body can't use fiber efficiently for fuel, it's an important part of a healthy eating plan and contributes to health and wellness in a number of ways:

>Heart disease: Fiber may help prevent heart disease by helping reduce cholesterol.
>Weight management: Fiber slows the speed at which food passes from the stomach to the rest of the digestive system – this can make us feel full longer. Foods that are hig...

December 30, 2018

I don’t know about you but as I clean up from the holiday festivities I am thinking about New Years and the need to make a resolution for 2019! Many of us may be thinking diet or improved health is a focus. During the holidays we tend to indulge and get off track with taking care of ourselves. If this is you or someone you know, I challenge you for 2019:  not to diet!

Dieting consists of restrictions, keeping yourself from eating foods you enjoy or maybe following some fad diet and eating foods you don’t enjoy. Weight loss is a billion dollar industry! We can’t pass up that gr...

November 26, 2018

Thanksgiving is behind us and many are preparing for Christmas so I have to share this funny tidbit. Some of you may have seen something similar on Facebook....

This Christmas there are 3 rules:

1. Don’t go into debt showing people how much you love them.

2. Don’t go visit your family if it compromises your mental health.

3. If someone says something negative about your weight....eat them!

That being said many of us gain weight over the holidays between Halloween and New Years. Did you know it takes 500 calories above and beyond your daily needs for at least 7 days to gain one pound?


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