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The Rite Bite Nutrition Counseling PLLC

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Miller Place, NY
The Rite Bite Nutrition Counseling PLLC

Award winning dietitian-nutritionists who accept insurance, here to help you achieve optimal health. Accepting most major health insurances.

11/05/2025

🎄 Merry & Mindful is here!

This 3-week holiday accountability challenge is your reminder that you can enjoy the season and still feel your best — no restriction, no guilt, just balance ✨

Here’s what’s included 👇
💚 Weekly group sessions (Zoom or in-office)
📘 Merry & Mindful Holiday Survival Guide eBook
🥘 Comfort recipes with a healthy twist
⏰ Quick & easy meal plans
🎁 Accountability, prizes, and support!

And the best part?
💚 Covered by insurance or completely free — no enrollment fee!
It’s the season of giving, and this one’s on us 🎁

📅 Class dates: Thursdays at 7 pm on 11/20, 12/4, and 12/11 (no class week of thanksgiving)
📍 Led by Jackie Cataldi, MS, RDN, CDN | Owner
🌐 www.theritebitenutrition.com | 📞 631-509-5544

Sign up here 👉🏼 https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=145038&provider_ids=%5B145038,8108693,825997,1450858,3819862%5D&appt_type_ids=%5B493434%5D&org_level=true

10/30/2025

✨ Tricks or Treats — you can enjoy both!

Halloween fun doesn’t have to throw you off track — it’s all about being prepared, mindful, and enjoying your favorite treats. 🍫💁‍♀️

And remember — when we stop making candy a big deal, it loses its power.
Restriction can fuel cravings, but normalizing treats keeps them off the pedestal and helps you feel calm and in control around food.

Balanced exposure > restriction.
Confidence around food comes from trust, not rules. 🧡

One night won’t undo your progress — balance and enjoyment always win. 👻✨

Have fun & stay fueled, spooky friends! 🎃🕸️

🍬🧡

10/29/2025

Don’t let the scale haunt your progress — muscle mass is the magic. ✨🧙‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your weight alone doesn’t tell the full story.
Our InBody scan breaks down your muscle, fat, and water so you can see real changes that the scale can’t show. 💪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
No tricks. Just data. 🎃💚

10/28/2025

Had way too much fun with this one 👻 Because sometimes being a dietitian is a little scary…

Love,
The Rite Bite Nutrition RD’s 🫠😎

10/27/2025

🥗 Grilled Chicken & Veggie Pesto Lentil Couscous Salad

The ultimate high-protein, high-fiber, flavor-packed lunch!
Loaded with grilled summer veggies, hearty lentils, and a lighter homemade pesto — this bowl is balanced, colorful, and satisfying enough to be your new meal-prep staple 💚

⸻

🌿 Ingredients

For the Salad
• 1 lb grilled chicken breast, sliced
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 yellow summer squash, sliced
• ½ small eggplant, cubed
• ½ red onion, sliced
• 1 can lentils, rinsed & drained
• 1 cup dry couscous, cooked per package instructions
• Olive oil, salt & pepper for grilling

For the Lighter Pesto
• 1 ½ cups fresh basil leaves
• ¼ cup grated Parmesan cheese
• 2 tbsp pine nuts (or walnuts)
• 2 tbsp olive oil
• 2 tbsp water or chicken broth (to thin)
• 1 small clove garlic
• Juice of ½ lemon
• Salt & pepper, to taste

⸻

🔥 Directions
1. Grill the veggies & chicken:
Toss veggies in olive oil, salt, and pepper. Grill (or roast at 425°F for 20–25 min) until tender and lightly charred. Grill chicken until cooked through (165°F internal temp) and slice.
2. Cook the couscous:
Prepare per package instructions and fluff with a fork.
3. Make the pesto:
Add basil, Parmesan, nuts, garlic, lemon juice, olive oil, and water/broth to a blender or food processor. Blend until smooth.
4. Assemble:
In a large bowl, combine couscous, lentils, grilled veggies, and chicken. Toss with pesto until evenly coated.
5. Serve warm or chilled and top with extra Parmesan or fresh basil if desired!

⸻

💚 Rite Bite Tip

Add extra protein by doubling the chicken or swap lentils for a protein pasta. Store in the fridge for 3–4 days — perfect for Meal Prep Sunday!

10/23/2025

🥗 When you are craving fall flavors, you are going to want to make this recipe!

🔥 Why you’ll love it:

🌰 Crispy, spiced chickpeas
🍠 Caramelized sweet potatoes + roasted Brussels sprouts
🍎 Juicy apples for a sweet crunch
🥬 Kale massaged with maple-mustard dressing
🥜 Toasty pecans for extra crunch

📌 Save this for your next make-ahead lunch or easy dinner.

🛒 Ingredients (serves 4)
✔️ 1½ cups canned chickpeas, rinsed and drained
✔️ 1 lb sweet potato, cubed
✔️ 1 lb Brussels sprouts, halved
✔️ 5 cups shredded kale
✔️ 2 apples, chopped
✔️ 2/3 cup chopped pecans

🌿 Chickpea spices: paprika, cumin, coriander, chili powder, salt, pepper

🥣 Dressing: lemon juice, olive oil, balsamic vinegar, maple syrup, dijon mustard

👩‍🍳 Quick Directions
➡️ Roast chickpeas with oil and spices until crisp
➡️ Roast sweet potato + Brussels sprouts with olive oil and thyme
➡️ Whisk dressing and massage into kale
➡️ Assemble bowl with kale, roasted veg, chickpeas, apples, and pecans

✅ Pro tip: Let the roasted veggies cool slightly before adding to keep the kale fresh and crisp.

Tag someone who loves a colorful bowl ⬇️

10/20/2025

🎃 Pumpkin: More Than a Pie Filling!
This fall favorite is seriously underrated — packed with fiber, vitamin A, and antioxidants that support vision, gut health, and immunity. 🙌

From soups and smoothies to pasta sauce and baked goods, pumpkin is one of the most versatile (and nutritious!) ingredients of the season.

💡Fun fact: It’s technically a fruit!
🍲 Try adding it to your next meal for a cozy, nutrient-dense twist.

10/19/2025

🍎 Meal Prep Sunday: Apple Walnut Salad 🥗
A little riff off our Fall Reset group lunches last week! This salad is light, crisp, and perfectly balanced for a busy week ahead.

✨ Ingredients (per salad):
• 1 ½ cups baby spinach or mixed greens
• ½ apple, thinly sliced
• 2 Tbsp walnuts
• A few slices of red onion
• Drizzle of maple vinaigrette (see below!)

🥄 Maple Vinaigrette:
• 2 Tbsp maple syrup
• 1 Tbsp apple cider vinegar
• Juice + zest of 1 lemon
• 2 Tbsp olive oil
• Salt + pepper to taste
Shake in a jar and store up to 2 weeks!

💚 Optional add-ons:
• Gorgonzola cheese for a creamy, tangy finish
• Grilled chicken for a protein boost and full meal

Simple, satisfying, and totally meal-prep friendly — this one’s definitely staying on rotation 🍂

10/14/2025

Still feeling hungry soon after breakfast? 😩
One of the biggest breakfast mistakes we see — not enough pairing!
A single food (like a protein waffle) won’t keep you full for long.
Adding protein, fiber, and healthy fats helps you stay satisfied for hours, not minutes 💪

✨ Try this:
➡️ Protein waffle ➕ peanut butter ➕ Greek yogurt ➕ berries
A simple pairing = a powerful start to your day!

Address

428 Route 25A, Miller Place
Miller Place, NY
11764

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 7pm

Telephone

+16315095544

Website

http://theritebitenutrition.com/

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