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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.

03/19/2026

The truth no one talks about: sometimes the BEST healthy meals aren’t fancy, they’re already cooked and waiting for you at Costco! 🙌

If you’re busy, overwhelmed, or just tired of cooking every single night (trust me, I get it), this is for you!👇

Head to the meat section of Costco to find:
�🍢 Chicken skewers: fully cooked, perfect for quick meals or easy entertaining (my party-favs!)
�🌮 Hand-pulled rotisserie chicken: don’t judge the packaging - this one is a GAME CHANGER for tacos, quesadillas, salads & sandwiches
�🍗 Classic rotisserie chicken: the OG, affordable, flavorful, & ready to be on the dinner table in minutes

Remember: convenience does NOT have to mean unhealthy foods. Having ready-to-eat protein on hand = less stress, more balanced meals, and way fewer “what’s for dinner?” moments!

🛒 RD grocery tip: Pair these options with a bagged salad or frozen veggies, and a whole grain carb (wraps, rice, etc.) and you’ve got a complete meal in under 10 minutes! ⏱️

03/05/2026

Do you ever worry that you or your kids will show up to dinner starving and end up overeating? 🙋‍♀️

One of my favorite high-protein, pre-dinner snacks might surprise you!👇🏼

Shrimp cocktail! 🦐

Here’s why I love it as a dietitian:
�✔️Super lean protein - shrimp has about 18x more protein than fat
�✔️More protein-dense than chicken, turkey, and even tofu
�✔️ Helps take the edge off hunger so you can show up to dinner not feeling ravenous!
�✔️ Kid-friendly & ready-to-eat if you grab the pre-cooked tray

✔️ One of the most nutrient-dense foods out there - rich in iodine, healthy fatty acids, vitamin B12, zinc, and more!

A quick shrimp cocktail before heading out can help stabilize hunger and make it easier to enjoy your meal without feeling like you need to eat everything in sight.

RD tip: Pair it with some veggies or whole grain crackers if you want even more satiating power!🥦

🛒 So next time you’re at Costco, consider this your sign to grab the shrimp tray!

02/13/2026

💡RD tip: shelf-stable protein snacks are a game changer, & Costco has some great options right now!!

These are perfect for your purse, backpack, work bag, or glove box👇

Chomps Beef Sticks ✔️ 10g protein ✔️ Original + Jalapeño flavors ✔️ Always delicious, always reliable

Golden Island Smoked & Dried Pork Sticks ✔️ 10g protein ✔️ ONLY 3g fat!! ✔️ Individually wrapped = elite grab and go snack

🏆 Why the pork sticks win today:
They deliver the same 10g protein with lower fat, which can be helpful if you’re watching overall calories because protein is doing the heavy lifting here💪

But don’t worry, Chomps is still delicious and totally fits too!!

👉🏼 Save this for later & send to someone who appreciates a good, filling snack!

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!

Address

5363 Balboa Boulevard
Encino, CA
91316

Opening Hours

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

Website

http://Www.helpinghandnutrition.com/

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