Irina Lehat-Belfer RD, Nutrition Solutions PC

01/30/2026

💪 Ready to power up your meals? It’s time to boost your protein intake to 25-30g per meal!

Did you know that not all protein sources are created equal? While protein is essential for muscle growth and repair, choosing high lean protein over high-fat options is crucial. Misunderstanding this can lead to more saturated fat creeping into your diet than you realize!

🥩 Check your labels before you dig in, and aim to fill your plate with lean meats, legumes, and dairy. Your body will thank you!

01/08/2026

🌟 New Food Guidelines finally here! 🌟

🍽️ An Inverted Pyramid for Healthier Eating:

1️⃣ Top Priority: Protein, Dairy, & Healthy Fats (🌱🥩🥛)
2️⃣ Load Up: Veggies & Fruits (🥦🍓)
3️⃣ Limit: Whole Grains (🍞) - Smallest portion!
4️⃣ Avoid: Ultra-processed Foods & Added Sugars 🚫🍬

✅ Focus on real foods, limit refined carbs, and embrace balanced nutrition!

❤️ Eat smart, live well!

01/06/2026

🌱 New Year, New You! 🌱

Ready to kick off 2026 with a diet rich in whole foods? 🥗 Did you know that incorporating more whole foods can reduce inflammation and improve your overall health? Think fresh veggies, whole grains, and lean proteins! 🍎🌾

Home cooking doesn’t have to be complicated! A simple stir-fry with vibrant veggies and lean proteins is a great way to load up on protective phytonutrients. And if you’re dining out, look for dishes packed with greens, lean protein and whole grains. Your body will thank you! 💪

Let’s make this year all about nourishing ourselves and embracing the goodness of whole foods! What’s your favorite whole food dish? Drop it in the comments! 👇✨

12/12/2025

🌞 Start your day right with a breakfast packed with phytonutrients and protein🍓🌱

Colorful fruits and greens not only taste great but also boost your health. What’s your favorite nutrient-rich breakfast? Share below!

12/12/2025

High volume, high protein, and fiber-packed meals can be delicious and low-calorie! How many veggies can you spot on my plate? 🥕🍽️

Drop a 🥗 in the comments if you’re i #

12/08/2025

🥗 Are you a high-volume eater like me?

Check out my delicious tofu salad packed with lettuce, peppers, tomatoes, zesty lemon, and a drizzle of olive oil! 🌱 This meal boasts a whopping 25g of protein, 8g of fiber, and is low in carbs, making it the perfect lunch to keep you satisfied for hours. 💪✨

What’s your go-to high-volume meal? Drop your favorites in the comments! 👇

12/03/2025

🌱 Ready to unlock the secrets to longevity and wellness? 🌱

Join me on a transformative journey with Prolon, a mimicking fast that supports autophagy and embraces an anti-inflammatory approach to healthier living. 🌟✨ Imagine rejuvenating your body while promoting cellular repair—all in just 5 days!

Mark your calendars for Sunday, January 4th! 🗓️ Together, we’ll dive into this challenge.

Want to learn more? Check it out here: Prolon Challenge (https://prolonlife.com/products/prolon-professionals?hcp=ILEHAT50)

HealthyLiving

11/12/2025

08/01/2025

Eating light and lean during the summer is crucial for maintaining optimal health and energy levels in the warmer months. As temperatures rise, our bodies require less heavy, calorie-dense food and more refreshing, nutrient-rich options that are easier to digest. Light meals, such as salads, grilled vegetables, and lean proteins, help to keep us hydrated, prevent sluggishness, and support overall well-being. Additionally, consuming a diet rich in fruits, vegetables, and whole foods can enhance hydration and provide essential vitamins and minerals that bolster our immune system and promote healthy skin. By focusing on lighter fare, we can enjoy the vibrant flavors of summer while maintaining a balanced diet that fuels our active lifestyles.

06/09/2025

☀️

06/02/2025

🍣✨ Craving a taste of Japan? From Tokyo’s sushi to Kyoto’s kaiseki and the exquisite omakase experience, each dish is a work of art! The respect for food and delicate portions make every bite unforgettable. Will I ever eat American sushi 🍣 😂

06/01/2025

🌄✨ Just returned from an unforgettable trip to Japan! From the bustling streets of Tokyo to the majestic Mt. Fuji and the serene temples of Kyoto, every moment was filled with adventure. 🏯❤️ These memories will last a lifetime!