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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
    • Professional Bio
  • My Book
  • Work With Me
    • Media Communications
    • Speaker
    • Culinary Services
    • Spokesperson
    • Nutrition Coaching
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10 Everyday Foods with More Added Sugar Than You Think (and What to Look for Instead) | Patricia Bannan, MS, RDN

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10 Everyday Foods with More Added Sugar Than You Think (and What to Look for Instead)
October 6, 2026

10 Everyday Foods with More Added Sugar Than You Think (and What to Look for Instead)

Learn where added sugars show up, how to spot them on food labels, and simple ways to make…
10 Ways to Stay Heart Healthy – In 10 Minutes or Less
February 3, 2026

10 Ways to Stay Heart Healthy – In 10 Minutes or Less

Keeping your heart healthy shouldn’t feel like another item on your already full to-do l…
High Fiber Foods and How to Increase Fiber Intake
November 4, 2025

High Fiber Foods and How to Increase Fiber Intake

If there were one small change that could support your energy, digestion, and even your mo…
10 Easy High-Protein Breakfasts Made in Minutes
October 1, 2024

10 Easy High-Protein Breakfasts Made in Minutes

This list of easy high-protein breakfast ideas is designed to offer quick and simple optio…
How to Add Protein to Oatmeal: 7 Top Ideas
August 6, 2024

How to Add Protein to Oatmeal: 7 Top Ideas

Oatmeal is a beloved breakfast staple, celebrated for its heartiness, versatility, and nut…
How to Eat More Vegetables: 10 Tips from a Dietitian
February 6, 2024

How to Eat More Vegetables: 10 Tips from a Dietitian

Knowing the benefits of eating more vegetables is one thing, but finding enjoyable ways to…
10 Healthy Airplane and Road Trip Snacks According to Dietitians
January 23, 2024

10 Healthy Airplane and Road Trip Snacks According to Dietitians

Need some inspiration for healthy airplane snacks or road trip snacks? I asked top dietiti…
10 Ways to Keep New Year’s Resolutions for Lasting Change
December 26, 2023

10 Ways to Keep New Year’s Resolutions for Lasting Change

A shorter version of this article originally appeared on Fox News Health. Are you wonderi…
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Wellness Intelligence
Eat Right When Money's Tight

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Eat Right When Money's Tight

From Burnout
To Balance

Eat Right When Money's Tight

60+ healing recipes & simple strategies to boost mood, immunity, focus & sleep

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Flavor or function? Why not both. #OLLYPartner  H Flavor or function? Why not both. #OLLYPartner  Hello from #FNCE, the world’s largest gathering of food, nutrition and dietetics professionals!  One of my favorite things about being here is seeing what’s new in nutrition science and wellness, and getting to experience it alongside so many of my dietitian colleagues.    As a dietitian, I’m always food-first. There’s no substitute for a balanced, nourishing diet, but supplements can be a helpful tool for filling certain nutrient gaps. I also think the best wellness habits are the ones that feel realistic and enjoyable enough to actually stick with.    As a member of @ollywellness Science & Health Experts Council, I was excited to try the new Mochi Bites in person. I started with the Multi in Tropical Passionfruit, and it’s chewy, passion fruit-forward, with a little bit of tartness.    Here’s the full lineup:    ✔️ Multi: 10 key nutrients, including vitamin D, folate and B12, to support overall wellness* ✔️ Sleep: melatonin, magnesium and chamomile to help you fall asleep, stay asleep and wake up feeling refreshed*  ✔️ Beauty: biotin plus vitamins C and E to support healthy hair, skin and nails*  ✔️ Energy: vitamins B6 and B12 plus CoQ10 to support cellular energy production*, and it’s caffeine-free  They’re also vegan and gluten-free, with 1g of sugar per 2 bites. As always, check with your dietitian or healthcare provider about what supplements make sense for your individual needs. Have a supplement question? Ask me in the comments. 👇  *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
🎃 5 Stress-Less Spooky Snacks! 👻 Halloween is in 🎃 5 Stress-Less Spooky Snacks! 👻 Halloween is in two days, and no, you don’t need to spend tonight baking! As a dietitian (and mom!), I love finding creative ways to make nourishing food FUN. And Halloween is the perfect excuse to play with your food! 😜 Here are 5 of my favorite spooky creations, from super-simple snacks to festive food art: 🕷️ Chocolate Fig Spiders: Chocolate-dipped figs with crunchy pretzel legs. 👀 Monster Grape Cups: Grapes with silly googly eyes. 🍏 Apple Monster Bites: Apples, nut butter, strawberry tongues, and almond teeth. 💀 Day of the Dead Avocado Hummus: A festive, savory centerpiece. 🧙‍♀️ Fruit & Nut Witch: Pistachios, grapes, and a little apple for personality! Because stress-less nourishment isn’t about skipping the Halloween candy. It’s about making room for colorful, nourishing foods AND the treats you love. 🍬💛 Which one is your favorite? 🔗 Find all 5 recipes at the link in my bio, and save this post for some spooky inspiration! Happy Halloween! 🎃 xx, Patricia
Stress-less nutrition, fall family meals edition. Stress-less nutrition, fall family meals edition. 🍂 Loved being back on @ktla5news with @laurenlyster sharing simple fall meal ideas to make gathering around the table a little easier. Family Meals Month may have wrapped up in September, but the benefits of sharing meals together are year-round. More frequent family meals are linked with better nutrition, stronger family connection and emotional well-being, and even better school performance in kids and teens. And it doesn’t have to be elaborate. Think one more shared meal each week, whether that’s breakfast, dinner, or even a picnic. And family can mean whoever’s at your table, including friends and chosen family. 💛 A few ideas from the segment: 🥞 Sheet-pan oat pancakes with pears + cinnamon for an easy make-ahead breakfast
🥑 Fiber-full Fettuccini AvoFredo for a creamy, nourishing pasta night
🥣 Sweet potato, tomato + turmeric soup with a build-your-own toppings bar
🍕 Butternut squash + ricotta pizza with cranberries for a fall twist on pizza night
✨ Stuffed dates two ways for a fun bite everyone can customize The goal isn’t a perfect meal or a perfect table. It’s making a little more space to gather and connect. Tag one of your favorite people to share a meal with. 🥰 Link to the full segment in bio! xx, Patricia 💛
That’s a wrap on Nutrition News Update in Scottsda That’s a wrap on Nutrition News Update in Scottsdale, Arizona! 🌵💛 #sponsoredtravel Three days of nutrition research, emerging trends, products, and innovations, plus catching up with longtime friends and colleagues and making some wonderful new connections along the way. What I especially love about gatherings like this is getting to dig into the science and think about how we can translate it into practical, realistic ways to help people eat well, feel well, and enjoy food. 😊 A huge thank you to Katherine Brooking, RDN for bringing together such a thoughtful group and creating a few days filled with learning, great conversations, delicious food, and plenty of laughs. And thank you to all of the sponsors for sharing the latest research and innovations from your teams: @thewonderfulcompany @umfmanukahoney @campbells @datesaregreat @loveofmacadamia @alwaysomega3s @bragg @kelloggsus @lacroixwater @truniagen @pendulumlifeco @bushsbeans @nutrition_news_update_ Can’t wait to share some of what I learned with you all! 💛
Have you heard of soft productivity? I recently r Have you heard of soft productivity? I recently read an article about it, and I loved the idea right away. I’ve spent a lot of my life being very good at getting things done. Lists, deadlines, one more email, push through and keep going. And sometimes we do need to push through. I just don’t want that to be my default. I see this with the executive and career-driven women I coach, too. They’re incredibly capable and used to getting a LOT done, but that can also mean ignoring stress signals, postponing breaks, or feeling like they should always be “on.” That’s one reason soft productivity feels so aligned to me. It’s not about less ambition. It’s about noticing your signals, working with your energy, and creating simple systems that make taking care of yourself easier along the way. And yes, my dietitian brain immediately goes to food. 😊 Sometimes that means having a few protein + fiber staples ready before busy + hungry hits, so eating well doesn’t require another decision. I like being productive. I like getting things done. I just want to have energy left for my life, too. 💛 Have you heard of soft productivity? Does the idea resonate with you?
Sharing a few summer moments I’m especially gratef Sharing a few summer moments I’m especially grateful for... ☀️ The grandparents visiting from Vienna, cousins coming out from Virginia, time with my stepson home from Berkeley, a week on a vineyard, good food, girlfriends, family dinners, and lots of little moments in between. 💛 And now, as much as I love summer, I’m ready for a little fall reset, fresh energy, and getting back into a routine. 🍂 Anyone else feel like September is a mini New Year? xx, Patricia
I’m excited to share something a few women I coach I’m excited to share something a few women I coach have been asking for: the Wellness Intelligence™ Circle. ✨ A small monthly group for professional women who are doing a lot and want a little more space to reset, connect, and feel supported. ✨ As a registered dietitian, board-certified health & wellness coach, and someone who has experienced burnout myself, I care deeply about helping women feel good without adding more “should dos” to already full lives. The Circle blends evidence-based nutrition and wellness with practical, real-life tools, meaningful connection, and guest experts on the topics the group wants most. We’re starting this October, and a few spots are still open. Learn more at the link in my bio, and let’s chat to see if it feels like a fit. xx, Patricia 💛
If you’re stressed, tired, and reaching for anothe If you’re stressed, tired, and reaching for another cup of coffee by mid-afternoon, I get it. ☕️ As a dietitian, I recently shared 7 foods with @real_simple that can help support steadier, more sustained energy. Fatigue is not always about needing more caffeine. Blood sugar dips, dehydration, low iron or B vitamins, poor sleep, and stress can all play a role. A few dietitian-recommended foods to add to your rotation: 🌾 Oats: slow-digesting carbs + soluble fiber for steadier energy, plus iron and magnesium to support oxygen delivery 🐟 Salmon: protein + omega-3s + B12 support energy metabolism, and may help fight fatigue by reducing inflammation 🥣 Greek yogurt: high-quality protein to help stabilize blood sugar, plus B vitamins and probiotics for gut health 🫘 Beans: fiber + plant protein digest slowly for sustained energy, plus magnesium and B vitamins The other 3 are in the full @real_simple feature 👇 The bigger Wellness Intelligence takeaway: no single food fixes fatigue on its own. Steadier energy comes from the whole pattern, including consistent meals, hydration, sleep, stress management, and habits that actually fit into your life. Get all 7 dietitian-recommended foods in my @real_simple feature. Link in bio. Save this for the next time your energy dips. ✨ Which one is already a regular in your kitchen? xx, Patricia 💛
Burnout changes your brain, but what does that act Burnout changes your brain, but what does that actually mean, and how is it different from everyday stress? In this podcast, we break down what burnout is and why it can affect memory, focus, mood, and decision-making. I joined @melissajoyrd and @minddietmeals on the Sound Bites® Podcast to talk about the brain science of burnout, nutrition and lifestyle strategies that support resilience, and practical ways to move toward recovery without adding more “shoulds” to an already full plate. 🎧 Full episode and related resources at the link in my bio.
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