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Heather Goesch, MPH, RDN, LDN
Works at Heather Goesch Nutrition
Attended University of Minnesota-Twin Cities
60 followers|54,959 views


NEW POST Tackling the rest of my hoarded #asparagus by stuffing it into a pounded chicken breast with olives, topping it all with a wine-y mushroom-y pan sauce!

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Serve over a bed of braised collard greens with chilli flakes (as is shown here), or alongside a fresh mixed greens salad with a simple vinaigrette. Omit the mushrooms and red onions in the pan sauce for an even lighter dish.
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Balance nutrients for overall health and weight management. #eatwelllivewell  

At all of your meals and snacks aim for a source each of:
+ lean protein (seafood/fish, beans/lentils, yogurt, lean chicken/pork/beef, tofu);
+ complex carbohydrate (whole grain, veg, fruit);
+ a bit of healthy fat (olive oil, avocado, nuts/seeds, egg yolk).

P + C + F combo ... easy to remember, delicious to eat!

To your good health, Heather
Calories don’t always matter as much as the types of protein and carbs that you choose to eat when it comes to weight loss.
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NEW Chasing away the rain clouds with a brighter, lighter (and #glutenfree ) banana-coconut bread #recipe

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NEW POST As a follow-up to last week's Fueling for Activity post, an interview with impressively talented #ultramarathoner , Gabe Joyes. Chatting about his personal experiences, favorite resources and what you need to know before committing to #running .

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To your good health, Heather
Running for Wellness + A Special Guest. by Heather Goesch, MPH, RDN, LDN. Maybe you recall that my personal workout of choice finds me on a yoga mat in the comfort of my office or backyard. Gentle, restorative, mindful movement to ease into each new day. As a follow-up to last week's Fueling a ...
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National Nutrition Month Tip of the Day: Cut the cord! #NNM  

We’re a nation more connected than ever to screen devices. Three-quarters of Americans age 13 and older own smartphones, and among top users the majority report using their phones "nearly all the time," including at meals with others. What’s more, recent market research found that children age five to 16 are in front of a screen on average six and a half hours every day, compared to three hours 20 years ago. EVERY. DAY.

I know, it’s a different world now than it was in 1995. News and work come at you faster, and it seems like the pace of life in general has increased. (And yes, I see the irony of posting this on FB and Twitter.) 

It might not be easy, but it’s important for stress levels and both mental and physical health to step away and disconnect from technology now and again. So let’s ease into it… A simple way is to put down the phone and head out into nature. Sit down and look around, take a walk, nourish yourself in the natural surroundings. Start with five or ten minutes, then increase. I promise it will help clear your mind, refocus and re-energize. 

Need more encouragement? Take it from two experts...
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National Nutrition Month Tip of the Day: Health is wealth! #NNM  

There are so many reasons to exercise – it improves your overall health and mood, promotes healthy skin, makes you more alert and more focused, and, of course, it can help you lose weight.

A moderate intensity 30-minute workout may burn around 300 to 400 calories, but your body isn’t done working yet. Your metabolism stays revved up for nearly 4 hours after exercise, continuing to burn calories all the while, making daily physical activity an important part of achieving and maintaining a healthy weight status.
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Have her in circles
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NEW POST Hoarding all the asparagus, and making batches of spicy asparagus quick #pickles . Quickles?

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Estimating #portions in cups and ounces can be confusing. Make it easy by using your hand as a guide.

This is one of my favorite tips, and the diagram from Army National Guard Health is a nice layout!
This infographic provides a visual guide to food portion control, using the human hand - fingertips, open palms, closed fists and all.
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NEW It's a holiday edition of the Saturday Post ... and there's so much to celebrate!

Happy weekend, Friends.
SATURDAY POST 22. by Heather Goesch, MPH, RDN, LDN. It's a big weekend as far as holidays go. Do you have plans to celebrate Easter tomorrow? This is one of my favorite holidays and times of the year. Vibrant hues are ever more pervasive throughout the landscape. Haphazard forsythia branches a ...
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National Nutrition Month Tip of the Day: Make your needs known. #NNM  

Eating out with special #foodallergy or diet needs isn’t always easy. But if it’s your health and well-being on the line, don't be afraid to speak up! Restaurants are in the business of pleasing customers, so be confident and respectfully alert your servers. To be extra careful, you can always call ahead.

Here are a few tips from the #AcademyofNutritionandDietetics on how to order gluten-free the next time you dine out.
Dining out doesn't have to be off-limits for people with celiac disease or gluten sensitivity. It just takes some extra planning and attention. Here's how to enjoy a gluten-free meal away from home.
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NEW Managed to squeak in a Saturday Post amid work catch-up. Now to find time for baking, books and digging in the dirt!

Happy weekending, Heather
SATURDAY POST 21. by Heather Goesch, MPH, RDN, LDN. Happy Saturday! What's on your agenda? I'm still playing catch-up after a blissful holiday hosting family. Things have been nuts (read: inbox explosion), but the good kind of nuts. The kind that my mind easily slipping back to our delicious ...
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National Nutrition Month Tip of the Day: Fussy or picky eating can be incredibly frustrating. #NNM  

If you have children, you’ve probably experienced the mealtime battles and tossing out perfectly good food (or cleaning it off the floor/walls). Not to mention the stress of wondering whether they’re receiving adequate nutrients.

You know your child best and what might work for some won’t work for others. Stick with the solutions that work to help your child develop healthier habits and learn to love nutritious foods. 

Check out my suggestions here, and the linked article from for more expert thoughts from +Melanie Silverman MS, RD, IBCLC.

+ Involve little hands in shopping, gardening, and prep of the foods you’ll enjoy together.

+ Schedule meals and snacks for about the same time every day – kids thrive on routines and consistency.

+ Turn off the TV and other devices to eliminate distractions.

+ Model good behavior yourself, by offering and trying a variety of foods.

+ Be creative and make mealtimes a time for togetherness and fun.
Melanie Silverman is a registered dietitian and lactation consultant with more than 16 years of experience in pediatric nutrition counseling. Here are five tips given by Silverman to help give your picky eaters more healthy foods.
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Have her in circles
60 people
Afrykayn Moon's profile photo
Yi-Jin Yu's profile photo
Debbie Hansen's profile photo
RDCDE2008's profile photo
dear sana's profile photo
Charlie Arvidsson's profile photo
Erica Leon's profile photo
Addie K Martin's profile photo
Jess R's profile photo
Registered Dietitian Nutritionist + Nutrition and Wellness Coach
Nutrition & Dietetics, Women's Health, Perinatal Health, Lactation, Health Education, Family Nutrition, Meal Planning, Recipe Development, Clinical Nutrition, Writing, Photography
  • Heather Goesch Nutrition
    Owner, Nutrition and Wellness Coach, 2014 - present
  • Women's Health Dietetic Practice Group
    Publications Editor, 2012 - present
  • Women's Health Dietetic Practice Group
    Chair-Elect, 2014 - present
  • Onslow County Health Department-WIC
    Registered Dietitian, Breastfeeding Peer Counselor Program Manager, 2011 - 2013
Basic Information
Advocate for Healthy Eating and Positive Living + Perinatal and Women's Wellness + Breastfeeding
Owner of Heather Goesch Nutrition, a nutrition and wellness practice based in southeastern North Carolina. 

My holistic approach focuses on wellness of the entire person, incorporating healthy practices into every aspect of life. Through one-on-one coaching and group seminars, I am committed to helping others eat well and be well on the path to optimum health. 

“When you live a life you love, it will love you back!”

Areas of Special Interest and Expertise:
Maternal nutrition (preconception/fertility through postpartum/lactation)
General women’s nutrition and wellness
Family nutrition matters
Intuitive/mindful eating
  • University of Minnesota-Twin Cities
    Public Health Nutrition, 2007 - 2009
  • University of Wisconsin-Green Bay
    Nutrition & Dietetics, 2003 - 2007
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