The Nourished RD

Sarika Shah, MS, RD Indian Nutritionist-4.png

1-on-1 Nutrition

Each of us are unique…the way we live, the way we eat, drink, and move. We all have different goals and work differently to achieve them. The best way to successfully build healthy habits and start nourishing is by understanding YOU. Work with Sarika to get the personalized guidance, expertise and support to succeed.

Let's Talk

Virtual Sessions

Clients can have appointments via video chat in the comfort of your home, work, or on the go! Through the HIPAA compliant Healthie app, we can have virtual sessions and track goals. The photo food and activity journal helps further analysis. The Healthie app also provides a communication method with Sarika in between appointments. Support and accountability from an expert can go a long way, so I am always available to my clients. Just 30 minutes in a week is all you need to start your nourishing journey!

Let's talk

⏰I have heard countless times, 'I eat good all day and then am starving at night' or 'I just can't help myself at night and I eat everything I see'. Do you ever feel like that?⁠⁠
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1️⃣ Skipping breakfast or having coffee ☕️ is consuming only 5-20 ca

Hi IG Family,⁠⁠
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Thank you for sticking with me while I took a social media break. And hello 👋🏽 to all my new followers! ⁠⁠
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I took the break to be more present 🙏🏾 with my family, friends, loved ones and my work! I enjoyed every minute of it

Weekends seem to be baking time! My daughter is still taking Baking 👩🏾&zwj;🍳 in middle school, makes the kitchen a mess, but we (usually) love the food she makes. Yesterday she made 🍎 apple cinnamon oatmeal muffins. Do you bake on weekends? ⁠⁠
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How many of you say 'Work is so busy, I don't have time to walk or workout!'? 🏋🏾&zwj;♀️I have heard this numerous time with my clients but guess what? You don't have to go for a long walk or run a marathon to get steps into your daily routine.⁠ ⁠
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Yup, I eat toast. Almost every morning (see my loaded toast in stories). 🍞And I enjoy it! ⁠⁠
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Many of you asked, what bread do I eat? how do I pick my bread? ⁠⁠
Well here it is:⁠⁠
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1. Look at the ingredients: Look for whole grain whole wheat, o

Last week during a new client assessment, she stated 'I am usually hungry about an hour after breakfast'. As we discussed further, protein 💪🏾and fiber🥦 were missing! ⁠⁠
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Protein + Fiber are key to keeping full for hours. And yes, we need carbs t

As we all know, 🇮🇳Indians have been using turmeric as a medicinal herb and spice for thousands of years. And yes, it has medicinal properties!⁠ 🙌🏾🙌🏾🙌🏾⁠
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💛turmeric contains curcumin which is the main medicinal property⁠⁠
💛to increase absor

Calorie difference very minimal, right?! ⁠⁠
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Both plates have daal, yogurt and roti.⁠⁠
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⭐️Differences:⁠⁠
Left plate has 2 rotis⁠⁠
Right plate has 1 roti and 2 cups of veggies⁠⁠
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⭐️Plate on the right, will keep you feeling fuller longer and nour

Do you have occasional 💨bloat? I know I do! ⁠🙈⁠
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Recently, 2 of my current clients have had bloat. Bloat could be due to many reasons but the discomfort is no fun!⁠⁠
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These homemade herbal teas 🫖can help ease the discomfort but are not the res

Hello IG family,⁠⁠
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It's the first day of March! There is a lot going this month- my son and dad's birthdays 🥳 , day-light savings, St. 🍀Patrick's day, it Women's 💃🏾History month, and Registered Dietitian day.⁠⁠
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The Academy of Nutrition and

Do you ever cook with edamame? And did you know edamame is an immature soybean?⁠
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I used to only eat edamame at Japanese restaurants but now love cooking with it! ⁠
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Edamame is an easy add to most meals to add extra protein. ⁠
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💚1/2 cup has 8.5 g

Iron deficiencies are common among women, children, vegetarians and vegans. And I get numerous DMs asking if jaggery/gur is a good source of iron, I chose a few items common in the Indian diet to compare.⁠⁠
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☄️Jaggery: 1 tablespoon provides 2.2 mg

It is still February which is National Heart Month! South Asians have a higher risk of developing heart disease than the American population and optimal HDL, LDL, TG and total cholesterol levels are important to decrease that risk. ⁠⁠
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🩸What is ch

Struggle with 💤sleep? You are not alone! Nearly 35% of Americans have trouble getting a good nights sleep! 😴 ⁠⁠
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Along with a good and consistent bed time routine, for example, no blue light🤳🏾 at least 1 hour before bed, there are some foods th

Do you buy 'raw' or 'unrefined' sugar instead of traditional table sugar (aka white sugar)? And buy it because it thought to be 'healthier'?⁠⁠
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Hate to break 💔it to you, the body breaks down all sugars the same way. Yup, your body does not know wh

Yes, drink your darn 💦 ! We all know it is important to hydrate but working from home or the changes in our daily routines for the last year has made it difficult to drink water. ⁠
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💦Our bodies are made up of about 70% water. Water in our bodies h

It is still February and &hearts;️National Heart Health Month! As I have mentioned before, being South Asian, we have a greater risk for heart disease! So, I am going to try to spread some awareness. ⁠⁠
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Spices we use often in our daily desi food h

February is Heart Health&hearts;️ Month and being South Asian, we are at higher risk for heart disease as compared to other ethnic groups according to the MASALA study. ⁠⁠
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&hearts;️One way to reduce our risk is increasing our fiber intake. Fiber i

If you don't know me by know, I am all about ➕adding to our diets! Have you every thought about adding vegetables 🍅 to your breakfast meal? ⁠⁠
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💥According to the USDA, our goal as adults should be to consume 2.5-3 cups of vegetables/day. And acco

Hi, 👋 It's Sarika here and wanted to say hello to all the new faces on my page and hello again to those that have been around! Thank you for following my page. Here you will find nutrition facts (based on science) regarding a variety of things India

The information on this site is provided for general informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis or treatment by a qualified medical professional. Any questions you may have concerning the diagnosis or treatment of a medical condition should be directed to your doctor or other qualified healthcare provider.