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Helping Hand Nutrition by Jana Greene Hand, MS, RDN

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Helping Hand Nutrition by Jana Greene Hand, MS, RDN

Helping Hand Nutrition is a nutrition counseling private practice based in Southern California. We offer a variety of medical nutrition therapies & plans.

01/22/2026

If Trader Joe’s is your go-to for quick meals, I’m right there with you, but let’s make sure those meals are nutritionally complete!🥗

One of my favorite TJ’s finds for busy, midweek family dinners?

🌟 The Pizza Ranch Salad 
It’s crunchy, flavorful, and a great starting point for a balanced meal. This awesome salad gives you vegetables that provide important nutrients like fiber, vitamins, & antioxidants that support gut health & immunity!
 While vegetables contribute valuable micronutrients, they typically can’t meet most of our energy and protein needs on their own, which is why this works best as a base, not the full meal.

Another key nutrition factor, especially for weight loss? The dressing.
 The ranch packet included in the bag clocks in at ~400 calories, mostly from fat, which can quickly shift the balance of the meal.

My RD-recommended Trader Joe’s dressing swaps: 
✅ Buttermilk Ranch: made with buttermilk, only 35 calories per tablespoon

✅ Vegan Creamy Dill: just 30 calories per tablespoon You still get creaminess and flavor, but with much more balanced nutrition.

Final RD step to make this a true main dish: Add protein!
 Grilled chicken, shrimp, or any other protein, helps support muscle maintenance, children’s growth, strength, healthy aging, stabilizes blood sugar, and improves overall meal satisfaction.

Remember: Protein is essential across the lifespan, especially for growing kids and as we get older.

12/13/2025

❄️ Mid-holiday season reality check: Not every meal needs to start from scratch.

Maybe you’re exhausted from all the holiday shopping and planning after work.
 Maybe your child has practice in 20 minutes.
 Maybe you just need something in a bowl ASAP.

I headed straight to the frozen section at Trader Joe’s looking for meals that actually deliver on protein + fiber (aka keep you full and satisfied) 💪

My top two finds:
1️⃣ Teriyaki Chicken Bowl
2️⃣ Chicken Burrito Bowl

Both have double the protein compared to fat, and yes - they actually contain fiber (which is rare for frozen meals 👀)

Save this for your next TJ’s run and stock up! Trust me, future you will be grateful you grabbed these for the busy nights! 🛒

11/26/2025

Thanksgiving is tomorrow and I’ve got the perfect quick, healthy, nutrient-packed side dish ideas straight from the Trader Joe’s produce aisle! 🥦✨

These pre-cut, pre-washed veggies make holiday cooking feel easy, simple, and totally stress-free! 🙌

Here’s what I’m loving:
 🥔 Butternut squash zig-zags: like irresistible fries, but so much more nutritious! Just spray with olive oil + toss them in the air fryer = golden, caramelized goodness
 🥦 Broccolini (sweet broccoli tender stems): crisp, bright, and ready in minutes
 🥒 Organic zucchini: slice into sticks or rounds, spray with oil, and air-fry for a simple, delicious veggie side

All three of these veggie side dishes are perfect for a nourishing Thanksgiving table while still feeling homemade and nutritious!

📌 Save this for tomorrow and let me know which one you’re trying!

Wishing you and your family a Happy Thanksgiving!🧡

11/13/2025

Before Trader Joe’s fall apple season comes to an end, let’s talk apple snacks!🍎

From dried apples to apple chips, to fresh apples, not all apple products are created equal!👀
 As a dietitian, here’s what I’m looking for when I grab a bag of these snacks:
 🍏 Fiber check: Aim for at least 3g per serving for fullness + gut health
 ✔️Serving size & calorie check: Some “single-serve” bags can be sneaky & sometimes contain double the calories as better options!

💧Hydration bonus: Fresh apples win big here with built in water + fiber for smooth digestion

So enjoy your fall snacks, but remember, nothing beats the OG fresh apple for the perfect balance of fiber, hydration, & crunch!🏆

🌟Save this post for your next Trader Joe’s haul & tag a friend who loves Trader Joe’s fall season too! 🛒

10/30/2025

Are you looking for cozy soups as the weather gets cooler? 🍂 I’m at my favorite spot — — checking out the prepared soup section, and I have some thoughts!

First up, I’d skip the Lobster Bisque 🦞 — it’s 530 calories per serving with 44g of fat and 27g saturated fat 😬 (not great for cholesterol).

Instead, here are two great options I’ll be enjoying this fall:
🥣 Kettle Cooked Chicken Soup — only 2.5g fat and 13g protein 💪
🌶 Vegetarian Harvest Chili — 4g fat, 5g protein plus a nice fiber boost 🌱

Tasty, satisfying, and heart-healthy swaps that still bring all the cozy vibes 🤍

10/16/2025

🍂Fall is here and so are the pumpkin goodies!

As a dietitian, I’m all about enjoying the flavors of the season in moderation including the pumpkin cereal bars, biscotti, and cookies. 😋

But if you’re looking for tasty AND balanced picks, here are my recommendations!

🥣 Pumpkin Pecan Instant Oatmeal - this has 3g fiber per serving!
🎃 Pumpkin O’s - these are a lower-calorie, lower sugar festive fave!

What seasonal snacks are you enjoying this fall? 🧡✨

04/09/2025

🌻 Lately, seed oils have been labeled as “harmful” for health, causing a lot of confusion. The reality is, the conversation is more complicated than simply labeling foods as good or bad. 🤔 As a dietitian, I want to clear things up!

Pros:
* Versatile and Affordable: Seed oils are used in cooking and food production due to their neutral flavor and relatively low cost.
* High Smoke Point: Many seed oils have a high smoke point and are suitable for high-heat cooking methods like frying and grilling.
* Source of Unsaturated Fats: Seed oils are good sources of polyunsaturated fatty acids, including omega-6s, which are beneficial for heart health and cholesterol.
* Can be a Source of Vitamin E: Unrefined versions of some seed oils may contain protective compounds like vitamin E.

Cons:
* High Omega-6 Content: Seed oils are rich in omega-6 fatty acids, which can contribute to inflammation if consumed in excess, especially if the omega-3 to omega-6 ratio is imbalanced.
* Processing Methods: Many seed oils undergo refining processes that can remove beneficial nutrients and potentially create harmful compounds during high-heat processing.
* Oxidation: When heated repeatedly or at high temperatures, seed oils can oxidize, forming potentially harmful compounds.
* Overconsumption: Consuming too many seed oils, particularly in processed foods, can lead to excessive calorie intake and contribute to health problems like obesity.
* Potential for Trans Fats: Some seed oils can contain trans fats, which are linked to increased risk of heart disease.

Alternatives:
* Unrefined Seed Oils: Opt for unrefined or cold-pressed versions of seed oils, which retain more of their natural nutrients and antioxidants.
* Other Healthy Fats: Consider incorporating other healthy fats like olive oil, avocado oil, and nuts and seeds into your diet.
* Focus on Whole Foods: Prioritize a diet rich in whole, unprocessed foods, which naturally contain a variety of nutrients and healthy fats.

02/06/2025

Are you struggling to feed a Picky Eater? You’re not alone! I see this all the time in my practice and I’ve come up with a few strategies to help.💡

1. Observe texture preferences 👀
2. Gradually expose your child to new foods ⏲
3. Use dips as a gateway to encourage your child to try new foods 🥦
4. Make food fun by serving new foods in different shapes ⭐️

Have you tried any of these strategies? Let me know in the comments!

01/22/2025

🤍 𝗠𝘆 𝗵𝗲𝗮𝗿𝘁 𝗶𝘀 𝘄𝗶𝘁𝗵 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲 𝘄𝗵𝗼’𝘀 𝗯𝗲𝗲𝗻 𝗶𝗺𝗽𝗮𝗰𝘁𝗲𝗱 𝗯𝘆 𝘁𝗵𝗲 𝗿𝗲𝗰𝗲𝗻𝘁 𝗟𝗔 𝗳𝗶𝗿𝗲𝘀 🤍
 To those who’ve lost homes, pets, and loved ones, I’m sending love, strength, and support your way🫶🏼

I know many of my fellow Los Angelenos are living in hotels to this day, so I wanted to share some tips to help nourish yourself- no full kitchen needed 🌱💪

🌟These snacks are portable, non-refrigerated, and provide a good protein boost for energy throughout the day:

1️⃣ 𝗭𝗲𝗲 𝗭𝗲𝗲 𝗖𝗿𝘂𝗻𝗰𝗵𝗲𝗿𝘀: Dry roasted chickpeas, high in fiber and plant-based protein

2️⃣ 𝗧𝗵𝘂𝗿𝘀𝗵𝘄𝗼𝗼𝗱 𝗙𝗮𝗿𝗺𝘀 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗦𝘁𝗶𝗰𝗸𝘀: A savory, non-refrigerated chicken protein option

3️⃣ 𝗖𝗵𝗲𝗳’𝘀 𝗖𝘂𝘁 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗦𝘁𝗶𝗰𝗸𝘀: A convenient, high-quality beef or pork protein source that keeps you full longer

🍳No kitchen? No problem! Here are a few quick, nutritious meals you can whip up with minimal effort:

✔️Avocado Toast
✔️Microwaved Sweet Potatoes
✔️Canned Soup + Protein Add-ins

Let me know what you think if you try any of these ideas!💬

01/11/2025

Sending love to everyone affected by the LA fires🤍

I’ve been getting a lot of messages with questions about fridge/freezer food safety, so as a reminder:

‼️If you’ve been without power for more than 24 hours due to the fires, it’s important to take extra caution when it comes to the safety of your food. A fridge/freezer full of perishable items can quickly turn into a breeding ground for bacteria when temperatures rise above 40°F for more than 2 hours🌡️

Here’s what you need to know to keep your family safe:

❌ 𝗧𝗼𝘀𝘀 𝗔𝗻𝘆𝘁𝗵𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗣𝗿𝗼𝘁𝗲𝗶𝗻: Meat, poultry, seafood, eggs, dairy (milk, cheese, yogurt) should be thrown away if they’ve been above 40°F for more than 2 hours. Even if they smell okay or look fine, bacteria grow quickly at room temperature and can cause foodborne illness.

❌ 𝗗𝗼𝗻’𝘁 𝗞𝗲𝗲𝗽 𝗟𝗲𝗳𝘁𝗼𝘃𝗲𝗿𝘀: Cooked foods that have been left in the danger zone (40°F–140°F) for too long are not safe to eat. This includes casseroles, soups, and sauces made with meat or dairy.

What’s Safe to Keep?
✅𝗕𝘂𝘁𝘁𝗲𝗿 (contains no protein)
✅ 𝗖𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀 (think soy sauce, BBQ sauce, mustard, ketchup, jams, and salad dressings) are typically fine as they contain high levels of salt or sugar, which act as preservatives
✅ 𝗨𝗻𝗼𝗽𝗲𝗻𝗲𝗱 𝗽𝗶𝗰𝗸𝗹𝗲𝘀, 𝗼𝗹𝗶𝘃𝗲𝘀, 𝗮𝗻𝗱 𝗳𝗲𝗿𝗺𝗲𝗻𝘁𝗲𝗱 𝗳𝗼𝗼𝗱𝘀 are usually okay
✅ 𝗙𝗿𝘂𝗶𝘁𝘀 𝘀𝘁𝗼𝗿𝗲𝗱 𝗶𝗻 𝘁𝗵𝗲 𝗳𝗿𝗶𝗱𝗴𝗲 (berries, grapes, etc.), as long as they smell and look okay, they should be safe to keep
✅ 𝗣𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗳𝗼𝗼𝗱𝘀 (even if frozen, like waffles)

🔒𝗙𝗼𝗹𝗹𝗼𝘄 𝗨𝗦𝗗𝗔 𝗚𝘂𝗶𝗱𝗲𝗹𝗶𝗻𝗲𝘀 The USDA recommends that food should be thrown out if it’s been above 40°F for 2+ hours. When in doubt, throw it out. The risk isn’t worth it! Always check the temperature of your fridge and freezer with a thermometer (refrigerators should stay at 40°F or lower, freezers at 0°F or lower).

Stay safe, vigilant, strong, and healthy during this difficult time for our community🤍

01/03/2025

🎉 New year, new goals, and an exciting feature to kick things off! 🥳

I’m thrilled to be the featured dietitian in this article about zinc’s role in healthy aging💪✨

👉 𝗖𝗼𝗺𝗺𝗲𝗻𝘁 𝗭𝗜𝗡𝗖 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝘁𝗼 𝗿𝗲𝗮𝗱 𝘁𝗵𝗲 𝗮𝗿𝘁𝗶𝗰𝗹𝗲 & 𝗹𝗲𝗮𝗿𝗻 𝘄𝗵𝘆 𝘁𝗵𝗶𝘀 𝗺𝗶𝗴𝗵𝘁𝘆 𝗺𝗶𝗻𝗲𝗿𝗮𝗹 𝗱𝗲𝘀𝗲𝗿𝘃𝗲𝘀 𝗮 𝘀𝗽𝗼𝘁 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗽𝗹𝗮𝘁𝗲 𝗶𝗻 𝟮𝟬𝟮𝟱!🥗💚

Wishing you a New Year full of wellness, balance, and fueling our bodies with what they need to thrive!🫶🏼

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5363 Balboa Boulevard
Encino, CA
91316

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm

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