Follador Nutrition Services

04/02/2026

“Toxic” is a common adjective my clients use to describe their relationship with food when they start working with me.

My client Liz was no different. She was constantly overthinking what/how much to eat and trying to “fix it” with more control (which usually left her feeling worse).

What actually helped?

✔️ Letting go of the all-or-nothing mindset
✔️ Learning how to eat in a way that felt attainable for her real life
✔️ Having support from someone who actually understood what she was going through

If this sounds familiar, you don’t have to figure it out on your own!

Book your complimentary 15-minute introduction call now via this link: https://on.berrystreet.co/appointments/embed_appt?dietitian_id=2330116&provider_ids=[2330116]&appt_type_ids=[304250,326551]

03/31/2026

Who else loves cheese??

One of my favorite cheeses is feta because of its sharp and salty taste. My two favorite ways to use feta are to crumble it over salads (especially watermelon salad in the summer) and to use it as a topping on warm grain bowls/pasta dishes.

If you like feta too, you’ll be happy to hear that dietitians agree that feta is considered one of the healthiest cheeses!

Check out this EatingWell article to learn why I (along with other RDs) consider feta to be one of the healthiest cheeses.

Dietitians share their top pick cheese pick and explain how its flavor, portion size and nutrients fit into balanced eating.

03/30/2026

I was recently included in this EatingWell article about how drinking matcha later in the day may interfere with sleep.

I love matcha – strawberry oat milk matcha lattes have been one of my favorite little treats lately – but I’m mindful of when I drink it. Even though matcha contains less caffeine than coffee, it can still delay melatonin production and affect sleep quality if consumed too close to bedtime.

If you enjoy matcha too, having it earlier in the day can help you get the benefits without disrupting your sleep.

Learn more here:

Matcha tea has plenty of health benefits, but experts say sipping on this drink late in the afternoon may make it hard to get a quality night of sleep.

03/24/2026

Not every “ultra-processed food” is automatically unhealthy. In fact, many of them can be really helpful in improving someone's nutritional status.

I was recently featured in this EatingWell article about foods that might surprise you by being considered ultra-processed. Some foods that people think of as healthy—like protein powder, plant-based milks, or flavored tofu—can fall into the ultra-processed category depending on how they’re made.

The key takeaway: the level of processing doesn’t always tell you everything about a food’s nutrition or how it fits into a balanced diet!

Read the article:

Dietitians share five foods that are considered ultra-processed and explain whether they can still fit within a healthy, balanced diet.

03/10/2026

Just because a nutrition trend is viral doesn’t mean it’s actually healthy! It’s important to separate helpful ideas from hype before you go down a rabbit hole and overhaul your eating habits or spend money on unnecessary supplements/products.

Check out this recent EatingWell article that I was quoted in for tips to tell if a food trend is actually backed by science. Spoiler alert: personal testimonials or dramatic promises are big red flags!

Dietitians share red flags to watch for and science-backed tips for spotting which healthy food trends are worth trying.

03/06/2026

Grateful to be featured in this EatingWell article highlighting Mediterranean diet foods you can find at Sam’s Club!

The Mediterranean diet focuses on foods like olive oil, nuts, beans, seafood and whole grains, all of which are linked with better heart health and longevity.

My pick: Wild Planet canned sardines! I love putting them on crackers with olive oil, lemon juice, and pepper.

Read the article:

Discover popular Mediterranean diet foods, like salmon and walnuts, to pick up on your next trip to Sam’s Club.

03/03/2026

Muscle isn’t just about aesthetics; it supports your energy, metabolism, balance, and ability to keep doing the things you love (especially as you get older).

Supporting muscle mass doesn’t require extremes. A few intentional nutrition choices (plus moving your body) go a long way.

Check out this EatingWell article I was featured in to learn more about foods that can help preserve muscle mass as you age.

Learn which dietitian-recommended foods help maintain muscle as you age, plus simple lifestyle tips to support strength and healthy aging.

02/10/2026

Grateful to share expert insights on stress, sleep, movement, and resilience in EatingWell’s latest article!
Tap to learn the science + real ways to protect your health for the long haul:

Chronic stress is linked to faster biological aging and increased disease risk. Experts share how to manage stress for healthier aging.

02/06/2026

Jenna came to me after years of hard work healing from an e*ting d*sorder but still felt stuck with food.

She had Hashimoto’s, had gained weight, and was trying to figure out how to “eat healthy” without sliding back into obsessive or restrictive patterns.

She knew dieting wasn’t the answer, but not having any guidance felt scary, too.

On top of that, life was busy. Food was something she cared about, but it also took up way more mental energy than she wanted.

Now? She’s finding confidence in eating in a way that supports her health, creates more balance, and frees up her mind for what matters to her.

I asked her recently when she was having a tough week with body image and food guilt, “What has helped in the past when you’re feeling this way?”

Her response: “Talking to you.” 🥹♥️

It doesn’t get better than that for me.

That’s what this work can look like. Not perfection. Just more peace (and a safe space to go when you’re feeling bleh).

If this sounds like you, let’s talk.

Book a free discovery call here: https://on.berrystreet.co/appointments/embed_appt?dietitian_id=2330116&provider_ids=%5B2330116%5D&appt_type_ids=%5B326551%5D

No pressure—just a conversation to see if we’re a good fit.

02/03/2026

Oatmeal is my favorite breakfast (especially in the winter), which is why I was so excited to be featured in EatingWell sharing practical tips on how to give your morning oats a protein boost.

My go-to is always peanut butter, but if that’s not your jam, there’s plenty of other great options listed in this article.

Check it out here:

Trying to hit your protein goals for the day? Try adding some of these toppings to your oatmeal for a protein boost.

01/31/2026

🎬 Every good story has a turning point. This is yours.

If eating feels harder than it should and you’re tired of overthinking every bite, feeling guilty after meals, or wondering why food takes up so much space in your head, this workshop is for you!

Breaking Up With Food Guilt is a supportive, adults-only workshop led by yours truly and Eva Light from , designed to help you understand why food guilt exists and how to step out of it.

🍿 Expect insight, validation, nervous system support, and practical tools you can actually use.
🎁 Plus a self-care goodie bag, because every good breakup deserves aftercare.

📍 3300 Henry Ave, Suite 229, Philadelphia, PA
🗓 Saturday, February 21 at 11 AM
🎟 $25 early bird | $45 full price

Save your seat here: https://talia-follador.myflodesk.com/breaking-up-with-food-guilt-workshop
Rated G for guilt-free eating.😉

Breaking Up With Food Guilt is a supportive, adults-only workshop for anyone who’s ready to stop overthinking food and start choosing peace instead.EARLY BIRD PRICING until 2/15/26: Use code EARLYBIRD at checkout.

01/26/2026

🦖 Have you seen the “Dinosaur Time” trend on TikTok? It’s basically the idea of eating raw veggies straight out of the fridge like a little leafy dinosaur, usually before meals.

I was featured in a recent article with Food Network breaking down what this trend actually does (and doesn’t) do for your health. We talk about fiber, digestion, fullness, and why no single food habit is a magic fix.

Spoiler: eating more veggies is generally a good thing, but how and why you’re doing it matters way more than turning it into another food rule. You don’t need to chomp lettuce like a dinosaur to be “healthy,” and you definitely don’t need to force raw veggies if your body doesn’t tolerate them well.

If you’re curious about what dietitians actually think of the trend and how to make eating more veggies work for you, give it a read 👉

How does a fistful of raw spinach sound?