Heather Mangieri Nutrition

01/26/2026

Snowed in? ❄️ We got hit with 11+ inches here in Pittsburgh today and there’s more to come! A storm like this calls for a big pot of something warm, hearty, and seriously satisfying. 🍲

My latest blog post shares 5 hearty soups & stews that are packed with fiber & protein—perfect for cold nights and lazy snow days.🥣 If you need some warm, filling and comforting meals to get you through the week, this one’s for you ❄️

Get the Recipes —

These hearty high fiber high protein soups and stews are sure to keep you full, cozy, and coming back for seconds

01/23/2026

Cold, snowy weather is headed our way, which makes it a perfect weekend to make a big pot of warming soup or hearty stew!

Below is the link to one of my favorites — HEARTY LENTIL SOUP! It’s filled with flavor, fiber, plant-based protein, iron and loades of other nutrients to support your health this cold and flu season.

If lentil soup isn’t your thing, you can check out one of my other hearty soup recipes, like my creamy, white bean chicken chili or my cream of chicken and mushroom soup. 🥣

Stay warm!

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This nutritious, hearty lentil soup is filled with flavor, 10 grams of fiber, 18 grams of plant-based protein & 40% of the DV for iron.

12/29/2025

🎄Happy Holidays & Merry Christmas! Wishing you health & happiness in the new year !🎄

02/02/2025

🏈 Who will be watching the Big Game? If you’re still deciding on your game day appetizers & snacks, I finally got one of my favorites on my blog — Healthier Spinach Artichoke Dip.

If you love creamy dips like this, but are also health-conscious, this is a great one for you. It’s higher in protein, lower in fat and has a wide variety of nutrients you need like fiber, calcium & iron while being just as flavorful and delicious as traditional recipes. It’s always a big hit at gatherings and if you make it at home and have any left, it’s great leftover, too! Give it a try and let me know what you think.

Read more & get the Recipe —

This healthier spinach artichoke dip is higher in protein & lower in fat while still being creamy & flavorful like traditional recipes

09/22/2024

Do you focus on getting enough daily in your diet? Fiber supports health in many ways, and you CAN meet your needs. If you don’t eat the daily recommended intake for fruit & veggies, focus on fiber! My colleagues and I share more in this post!
https://www.aol.com/dietitians-doctors-want-know-fiber-172900061.html

08/03/2023

If you’re looking for some great pre-workout snack ideas that you can prep in advance, this article by Natalie Rizzo in Womens Health Magazine is for you! 🍌 It shares 15 Pre-Workout Snacks You Can Prep Ahead of Time, including my recipe for homemade fig bars!

Get the ideas and recipes—

Prep these easy pre-workout snacks ahead of time so you feel energized for every workout

03/26/2023

👆🏼Tired of the same boring boneless chicken breast as your main protein source? If so, check out this post by Toby Amidor on Eatthisnotthat! It shares 2️⃣5️⃣ healthy, high-quality, protein-packed dinners, including my healthier chicken pot pie recipe!

Get some dinner inspiration here —

You'll feel more satisfied, pack on muscle, and watch your fat melt away when you whip up these high-protein recipes for dinner.

01/19/2023

Disordered eating, eating disorders & anxiety/depression are at an all time high among today’s teens & TikTok is perpetuating & often the start of the problem. Nice article on Healthline that shares what the social media platform is feeding our kids! —

A new study shows the food, nutrition, and weight content on TikTok perpetuates a toxic diet culture among teens and young adults. The study authors indicate that nutrition experts are being overshadowed by nutrition influencers lacking expertise.

11/03/2022

The farming industry has changed so much and I had the opportunity to see it firsthand at a recent safe fruits and veggies farms.

We visited table grape Vineyards 🍇, citrus groves 🍊 and a peach 🍑, nectarine and plum orchard, and got a firsthand look into the entire operation — from planting, growing & harvesting, to packing, storing & shipping. It’s amazing how new technology and innovation our helping farmers grow enough safe and delicious produce to feed our growing population.

I’m sharing what I learned about
👨🏻‍🌾 pesticide usage,🚰 water reduction and 🌳technology & innovations that help increase crop production, reduce the need for pesticides, & reduce the need for so much manual labor 👩🏻‍🌾 — all resulting in more safe fruits & veggies for you & I to enjoy.

🍋 Learn more on my blog — https://heathermangieri.com/farming-of-today-how-technology-innovation-help-grow-safe-delicious-produce/

04/02/2022

👆🏼Ladies, if you’re looking for ways to age gracefully, check out this article in Prevention Magazine!

I share the often forgot nutrient necessary to LOOK, FEEL & BE your best! Plus get tips from dermatologists, doctors & dietitian Angie at Eleat Sports Nutrition, LLC.

👆🏼Learn more— https://www.prevention.com/health/g39517403/how-to-look-younger-tips/

Here’s how to look and feel your best.

03/21/2022

🙋🏻‍♀️ If you’re a busy mom, dad, athlete, executive or anyone else that wants to eat more homemade, nutritious food but can’t find the time to cook, allow me to introduce you to (or remind you about) the SMOOTHIE!

Smoothies are one of the easiest ways to boost the nutritional quality of your diet without having to actually cook. And, you can make a highly nutritious one in minutes!

This creamy, banana protein smoothie has just 4 ingredients:

— Milk as the liquid base
— Greek yogurt to add a creamy texture and boost the protein content
— Frozen banana because it’s a banana smoothie & it also adds to the creaminess
— Vanilla extract to enhance the flavor.

Nutritionally, it provides:

🍌Carbohydrates for energy, focus, learning & athletic training.

🥛18 grams of protein for building & repairing tissues, including muscle tissue & to help you stay satisfied & full until your next meal.

🦴 20% of the daily value for vitamin D & 30% of the daily value for calcium to build & maintain strong bones.

🍌 15% of the daily value for potassium— a huge nutrient of concern for many Americans.

This one smoothie has loads of other nutrients, too, and you can make it is under 5 minutes. The next time you’re tempted to skip breakfast, lunch or any meal, remember the power of the smoothie. It makes a great post-exercise recovery meal, too.

Simple. Nutritious. Delicious. Refreshing.

If you’re ready to whip one up, head over to my blog for the recipe & full nutrition facts
🍌— https://heathermangieri.com/banana-protein-smoothie/

02/18/2022

🎾🥏 Training for spring sports is right around the corner! That means it’s time for student athletes to make sure they are eating enough of the right foods, at the right time to support their increased activity. 📰 My latest story in the Pittsburgh Post-Gazette shares some simple tips to make sure young athletes are prepared!

Read more —

It can be challenging for student-athletes to eat right. Here are some tips to help.