Jamie Lee McIntyre RDN

03/27/2026

✨ Thanks to The Wonderful Company and Halos for partnering with me on these heart-healthy recipes! 💛💚

February = Heart Health Month, but we’re skipping quick fixes and focusing on real habits that last. Moms, I get it — snacks are where the struggle is real. 😅

💡 Mom-approved heart-smart snack combo:
• Unsalted Wonderful Pistachios — protein + fiber for fullness, steady energy, and fewer cravings. Only ~30 pistachios = 100 calories, and more nuts per serving than any other nut! 🥜
• Halo Mandarins — naturally sweet, no added sugar, seedless, portable, and packed with vitamin C 🍊
✨ Recipe hacks I love:
• Pistachio Hummus — turn snacking into a satisfying, heart-supportive treat.
• Mandarin Chia Pudding Parfaits — layered, colorful, and perfect for breakfasts or snacks.

Snack smart, stay full, and keep your heart happy — even on the busiest mom days. 🧡💚

03/25/2026

✨ Thanks to Florida Orange Juice for partnering with me on this segment! 🍊💛

This time of the year = whirlwind of school, sports, and work travel… and no convenient sick days! 😅 As a dietitian and mom of 3, I’m always looking for simple ways to keep our immune systems strong.

💛 Why 100% OJ is a go-to in our house:
• Vitamin C for immune support
• Folate + thiamin
• Vitamin D if fortified
• Hesperidin — a polyphenol that may help reduce inflammation

💧 Hydration still matters now too! OJ is almost 90% water, has natural electrolytes like potassium, and gives a gentle energy boost. Smoothies, smoothie bowls, or sipped solo — perfect for soccer mornings and dance afternoons.

✨ Immune-friendly mocktail:
Florida Orange Juice Cranberry Spritzer
🍊 OJ
🍒 Cranberry juice
✨ Sparkling water
Mix, pour over ice, sip, and enjoy!

Moms don’t get sick days… but every little healthy habit counts. 🧡

03/24/2026

March Madness but make it nutrition! Thanks for having me chat about the big winners when it comes to the plate on Gulf Coast News! 🍽️

Registered dietitian Jamie Lee McIntyre presents a nutrition bracket inspired by March Madness, highlighting the benefits of real foods over processed options.

03/23/2026

❤️🐟 Heart health starts with simple, consistent meals.

As a registered dietitian, I often recommend seafood as part of a heart-healthy eating pattern. Research continues to support eating fish (especially fatty fish) at least twice per week as part of a balanced diet.

✔️ Salmon provides omega-3 fats (EPA + DHA), which are associated with cardiovascular benefits.
✔️ Tuna offers lean, high-quality protein to support muscle and overall metabolic health.
✔️ Pairing seafood with vegetables, whole grains, and olive oil helps create a Mediterranean-style pattern linked to positive heart outcomes.

On Good Morning Gulf Coast, I featured convenient options from Tonnino (a brand I partner with for media work) to show how this can look in real life — including a 5-minute Mediterranean salmon bowl and a simple albacore tuna wrap with veggies.

Whether you use Tonnino or another seafood option you enjoy, the goal is the same: build balanced plates you can stick with.

💡 Dietitian tip: Focus on pattern over perfection — small habits add up.

Save for your next grocery trip 🛒

Which recipe would you try first?

03/20/2026

🎙️ NEW PODCAST EPISODE: “What’s For Dinner, Mom?”

I had the BEST time joining Maggie and the Moms Podcast to talk about something every mom thinks at 4:47pm…

👉 What on earth is for dinner?

We got real about:
• Why dinner feels like the hardest meal of the day (hello, decision fatigue)
• The social media pressure to make “Pinterest-perfect” meals
• And why nourishing > impressive every single time

I shared my go-to dinner formula that saves me on chaotic nights:

✨ Protein + produce + something comforting

Plus 3 flexible dinner templates that actually work:
✔️ Protein + frozen veg + sauce (+ carb)
✔️ Breakfast for dinner
✔️ Build-your-own bowls

We also talked about brain food for moms and kids — because focus, mood, and energy don’t just magically happen.

🧠 Protein supports neurotransmitters that regulate mood and attention
🐟 Omega-3 fats (like salmon, tuna, chia, flax) support brain structure and function
🍓 Carbs and fruit fuel the brain (glucose is not the enemy!)

And yes — we covered how to feed kids without turning dinner into a power struggle (pressure backfires, exposure works better 🙌).

If you’ve ever felt guilty about using shortcuts, repeating meals, or not cooking from scratch… this episode is your permission slip.

✨ You don’t need perfect meals — you just need balanced ones. ✨

Go give it a listen and tell me: what’s your most reliable chaotic-night dinner? 👇

03/16/2026

✨ Thanks to the Sorghum Checkoff for partnering with me on these recipes I shared in this segment! 💛

A reset can be a great idea, as long as there are no extremes! 🙌

Here’s how I keep it real as a busy mom:
🥚 Protein at every meal
🥦 Fiber-packed veggies
💧 Hydration + consistent bedtime

One pantry star I’m loving? Sorghum 🌾
✅ Cooks like rice
✅ Naturally gluten-free
✅ Packed with plant protein + zinc & selenium
✅ Reheats perfectly for make-ahead meals

🍴 Recipe hacks:
• Greek Sorghum Bowl — sorghum + cucumbers, tomatoes, artichokes, olives, feta, drizzle of olive oil & lemon. Lunch prep = DONE.
• Air Fryer Sorghum Bagels — sorghum flour + Greek yogurt + egg = protein-packed, kid-approved breakfasts & snacks!

💡 Mom tip: Feeling snacky at night? Check protein + hydration first—it’s a simple trick to curb cravings.

03/13/2026

✨ Thanks to the Florida Beef Council for partnering with me on these protein-packed recipes! 🥩💛

Protein is always a trending topic – but the key is to spread protein across every meal for energy, satiety, and muscle support. 💪

💡 Mom-approved protein tips:
• 20–30g per meal keeps you full & supports muscle repair and preservation
• Lean beef = complete protein + iron, zinc & B-vitamins
• Mix with colorful veggies for a nutrient boost

🍴 Quick recipe hacks:
• Zippy Beef Alphabet Soup — ground beef, beans & veggies, 43g protein per serving 🌶️🥕
• Mediterranean Beef & Salad Pita — fresh veggies + lean beef in a whole wheat pita, 31g protein per serving 🥗🥙

Fast, flavorful, family-friendly meals that make hitting protein goals doable — even on busy days! 🙌

12/15/2025

Snack time at my house could happen 47 times a day if I don't get it right 😅

As a dietitian mom, I know those snacks matter more than we think. Kids aren’t just looking for something tasty - their growing bodies and busy brains need steady fuel (sans the sugar overload) to support energy, focus, and mood (yes, snack choice can affect those post-school meltdowns 👀).

That’s why I loved creating this Kid Nutrition page for 💛

It breaks down what kids actually need from snacks in a way that’s realistic for real families — no perfection required.

Swipe through for my dietitian-mom take on kid snacks 👉 and check out the full kid nutrition page at Snakkidz.com!

11/03/2025

Happy to contribute to this insightful Yahoo article on magnesium and its wide-ranging benefits! As a magnesium-loving dietitian, I will take every opportunity to highlight how magnesium supports sleep, mood health, and muscle and nerve function. So many adults are falling short of optimal intake and missing out, but many are unsure which type best suits them - check out the article for more:

Magnesium supports sleep, focus, mood, bone health and more — but nearly half of adults fall short. A dietitian shares seven surprising benefits worth knowing.

10/14/2025

Just wrapped up an unforgettable few days at FNCE in Nashville—soaking in all the knowledge, data, inspiration, and most importantly, the connections. As a dietitian, mom, and entrepreneur, it's a rare gift to find a space where all these worlds collide so beautifully. Loved catching up with clients and colleagues - I’m feeling more inspired than ever to dive into new projects that bring us all closer to health and balance.

Here’s to the hustle, the heart, and the community that keeps pushing us forward (and a good nap ya'll). 💚

10/07/2025

Excited to share that I've been invited to join the Good Housekeeping Medical Review Board! This opportunity allows me to contribute to the ongoing mission of providing credible, evidence-based nutrition advice and promoting wellness. Grateful for the chance to collaborate with experts and bring trustworthy information to readers everywhere. 🗣️

Love to see my first reviewed article shared on Yahoo and AOL too! 👀 Read it here: https://www.goodhousekeeping.com/health/diet-nutrition/g68062064/anti-inflammatory-foods/

09/26/2025

🥣 September is Better Breakfast Month—the perfect reminder that how you start your day sets the tone for everything that follows! A balanced breakfast doesn’t have to be fancy—think whole grains, fruit, and a source of protein to keep you energized and focused with the protein + fiber combination. I chatted all about it on Gulf Coast News this week - watch here!

What’s your go-to morning fuel? 🍳🍌🥑

Registered dietitian and nutritionist Jamie Lee McIntyre came into the studio on Tuesday to talk to us about the importance of a balanced breakfast.