Nutrition By Mia

Nutrition By Mia Mia Syn, MS, RD is a Registered Dietitian based in Charleston, SC.

As one of the most recognized and trusted young dietitians in the media, her content serves as a healthy lifestyle resource for millions of readers and TV viewers across the nation.

10/28/2025

Fall is the perfect time for a little health and wellness reset 🍂 I’m on CBS Las Vegas NOW with seasonal recipes and wellness tips including Eat Happy Kitchen by Anna Vocino and NSNG Recipe Inspiration pumpkin marinara wings and easy ways to support your heart and bone health with Step One Foods and Sparkle Wellness Collagen Osteo Boost.

I’m on CBS Charlotte with hand-held game-day eats including my Volpi Foods  prosciutto-wrapped Autumn Glory Apple  🍎 cha...
10/14/2025

I’m on CBS Charlotte with hand-held game-day eats including my Volpi Foods prosciutto-wrapped Autumn Glory Apple 🍎 charcuterie cups. Green Mountain Gr**go tortilla strips & cantina salsa walking tacos 🌮& Long Weekend walking soups 🍲. Catch the tips & recipes on https://qclife.wbtv.com/2025/10/10/making-game-day-snacks-easy-healthy/

Fall = football, friends, and tailgating🏈 I’m on CBS San Diego Living with delicious ways to upgrade your game day sprea...
09/29/2025

Fall = football, friends, and tailgating🏈 I’m on CBS San Diego Living with delicious ways to upgrade your game day spread including Eat Happy Kitchen by Anna Vocino and NSNG Recipe Inspiration pumpkin marinara wings, game day boards with Applegate Lightly Breaded Chicken Tenders & True Made Foods veggie-sweetened condiments, and Damya organic biodynamic olive oil pasta salad. https://www.cbs8.com/article/entertainment/television/programs/san-diego-living/make-ahead-game-day-spread/509-58ee03dd-5603-4a97-9d85-5347b8e389bd

I’m on CBS Charlotte’s QC Life with tips and meal ideas to refresh your back to school lunchbox including the rainbow ru...
09/09/2025

I’m on CBS Charlotte’s QC Life with tips and meal ideas to refresh your back to school lunchbox including the rainbow rule - packing a rainbow of veggies + fruit like Crispy Green and easy + nutritious lunchbox additions Once Upon a Farm to balance your box with all five food groups. Catch the segment on WBTV.com. https://qclife.wbtv.com/2025/09/08/kid-approved-lunchbox-ideas/

I’m on CBS Washington, D.C.’s Great Day Washington with nutritious back to school breakfasts including Applegate breakfa...
09/02/2025

I’m on CBS Washington, D.C.’s Great Day Washington with nutritious back to school breakfasts including Applegate breakfast sandwiches and Sorghum Nature's Super Grain + Mooala - Organic, Dairy-Free Beverages plant-powered breakfast bowls plus smart snack ideas with Grapes From California. https://www.wusa9.com/video/entertainment/television/programs/great-day-washington/registered-dietitian-mia-syn-shares-easy-nutritious-meals-the-whole-family-will-actually-enjoy/65-7e3fb44b-71eb-4fb9-a969-def14a0fced6

Back-to-school season is the perfect time to refresh lunchbox habits.  I’m on NBC Los Angeles, Bay Area, and San Diego’s...
08/23/2025

Back-to-school season is the perfect time to refresh lunchbox habits. I’m on NBC Los Angeles, Bay Area, and San Diego’s California Live with three kid-approved PlanetBox lunchbox ideas that check all 5 food groups including my hidden veggie Pasta Rummo protein pasta + JAMBAR box, elevated NB & J Crofter's Organic + Horizon Organic box and my build-a-bite Applegate + LesserEvil Snacks box. Catch the tips and recipes here: https://www.nbclosangeles.com/video/california-live/back-to-school-lunch-hacks-nutritious-delicious-and-kid-approved/3768560/

08/21/2025

Here’s a 5-ingredient recipe you can make from the grocery store 🍔 secret sauce burger bowl

You’ll need:
2 APPLEGATE ORGANICS® Turkey Burger patties
4 cups shredded lettuce
1/2 small onion, thinly sliced
1/4-1/3 cup secret sauce
2 slices cheddar cheese (or preferred cheese)

What to do:
1️⃣Caramelize the sliced onion in a skillet over medium heat with a small amount of oil, stirring occasionally until golden and soft (10–12 minutes). Set aside.
2️⃣Grill or pan-sear the turkey burgers until fully cooked (internal temp 165°F), about 4–5 minutes per side. Add a slice of cheese on top of each patty during the last minute and cover to melt.
3️⃣Mix the secret sauce with about half the caramelized onions, then drizzle over each bowl.
4️⃣Place the lettuce in two serving bowls and top with the burgers, half then caramelized onions and sauce.

I love that Applegate makes natural** and organic meats sourced from animals raised with no antibiotics ever* and made with simple ingredients and no fillers. Visit Applegate.com/products to find APPLEGATE® = products near you.

This secret sauce burger bowl is savory, satisfying and packed with protein and flavor!

*Meat from animals that are raised without antibiotics, ever.
**Minimally processed. No artificial ingredients.

Address

164 Market Street #223
Charleston, SC
29401

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