Nicolette on GREAT DAY LIVE: Superfoods your kids will actually eat

GREAT DAY LIVE Superfoods your kids will actually eat

SAINT PETERSBURG, Fla. — Having trouble getting your kids to eat healthy? Nutritionist Nicolette Pace says parents can easily add super-foods into a child’s diet to get them the nutrients they need. Pace recommends incorporating things like basil, cocoa, black beans, avocados and sweet potatoes, just to name a few. Connect with Pace by visiting

Tune into “Great Day Live” weekdays from 9 to 10 a.m. on WTSP-TV.


Superfoods, Nicolette Pace, nutrition, Great Day Live, healthy eating, dieting

6 Things to Always Buy & 4 Things to Leave Off Your List

6 Things to Always Buy & 4 Things to Leave Off Your List

Have you ever heard the term “shopping the edges?” It means focusing on the exterior aisles of the grocery store—where the whole foods reside (all the processed food is in the middle). Renowned chef Gerard Viverito, aka “The Sustainable Chef,” stresses the importance of eating whole foods because that’s where you’ll get a nutritional bang for your buck. He says ”emphasize food quality over quantity by focusing on whole, unprocessed foods that are nutrient-dense foods, high in fiber and low in net carbs-but are still packed with other nutrients.”

Also, according to Nicolette M. Pace, MS, RDN, CDE, CBC, CDN, CFCS, FAND, you should be paying attention to the labels. “Don’t be fooled by packaged items that are marketed as ‘made with fresh fruit’ or ‘contains a full serving of vegetables.’ Single-ingredient foods like an apple or broccoli do not need labels they are whole foods. Cut your selections to those with five or fewer ingredients. More than likely, a paragraph of ingredients will contain additives, preservatives or flavor enhancers which if routinely eaten can have a negative impact on a child’s health.

healthy eating, shopping, grocery list, nutrition, fiber, unprocessed foods

Nicolette on The Nationally Syndicated Bright Side Radio Show


The Bright Side Radio Show, a nationally syndicated radio program on the Genesis Communications Radio Network.

Benjamin Fuchs is a registered pharmacist, nutritionist and cosmetic chemist and has been compounding custom medication, formulating nutritional and skin care products and consulting with doctors and patients since graduating from the University Of Colorado School Of Pharmacy in 1986. Mr. Fuchs is recognized nationally for his work as the on-air pharmacist/nutritionist host of the “The Bright Side” radio program.

Nicolette on Virginia This Morning


RICHMOND, Va. — Are you feeling tired or sluggish? It might be time to hit the dietary reset button. Celebrity nutritionist, Nicolette M. Pace, MS, RDN, CDE, CBC, CDN, CFCS, FAND talks about how you can do it and it’s easier than you think.

‘Baby diet’ doesn’t mean eating pureed food, but could help you change eating habits

If you’re trying to get back on track with good health habits, you may want to consider the eating habits of babies or toddlers.

“The premise of the baby diet is: let’s take cues from the toddler and follow some rules that we really devote a lot of time to with our babies and apply them to yourself,” said registered dietitian Nicolette Pace.

First, watch the calories you drink.

“No sugary drinks, so basically every doctor advises not to give your baby sugary drinks so why are we drinking them?” she explained.

For example, coffee-flavored drinks that have lots of sugar and dairy products contain lots of calories.

“Literally, you’re looking at two and a half meals by the time you’re done with some of these drinks,” said Pace.

Also, consider your portions and stick to an eating schedule.

“Some of these tools that we use for our toddler to feed them, use them for yourself, even the sectioned plates, it’s all those little compartments,” said Pace. “You have a strict mealtime schedule for them so let’s try following it for ourselves. This is also to prevent this irregular eating which also leads to an increased level of hunger and then you wind up overeating.”

If you’re a parent of a toddler, consider sharing mealtimes. Babies tend to eat in one place and so should you.

“Eating together, even if it’s a different texture of food, it will foster a bonding,” said Pace. “I suggest you go only where there’s a table. As you start to squeeze down areas of the house where you do have meals and food you’ll see that you’ll have less of a trigger, less of an influence to grab this and that.”

She said incorporating these suggestions could boost your weight loss.

“Some people can lose a pound a week depending on their metabolic rate. Others can really go for that two,” said Pace.

Pace said it’s also a good idea to wrap your eating three hours before bedtime to help your digestive system.

LATF USA: Five Breakfast Facts You Didn’t Know About Your Cereal & Oatmeal

5 breakfast nutrition facts, nicolette pace

So many questions when it comes to the famous ‘most important meal of the day:’ breakfast. 

Nicolette M. Pace MS, RDN, CDE, CBC,CDN, CFCS ,FAND is the founder of NutriSource Inc., which provides high quality education, counseling and nutrition services. She has also served as Director of Clinical Nutrition at the NYHQ/Silvercrest Center where she provided both administrative and direct care for sub-acute and chronically ill patients.

Here are 5 Breakfast need-to-know’s from Nicolette: 

Kids Cereal

These sugary treats have classically been under fire by health advocates. Today’s versions have added fiber (and vitamins) to make them more health friendly. Unfortunately though many still deliver over 10 grams of sugar per serving and do not contain other nutrients (healthy fat and protein) your child needs for brain growth and development.

Unsweetened Grain Cereal

Don’t be fooled into thinking that just because there is no added sugar in these flakes or puffs that it is a healthy choice. Most in this category are refined starches and do not have intact whole grain nutrients and fiber for good health, digestion and appetite control. Since they are light in weight (1 cup serving = one ounce= 110 calories) you’ll need several portions to feel full.

Adult Healthy Cereal

Here’s where we take those refined flakes and puffs and add-in a variety of ingredients such as crunchy nuts, tasty dried fruits, chocolate or other candy-like morsels with the belief that these super food ingredients make them healthy. What you should realize is that is gives you a speed pass to more calories (50% more) in the same small serving which will outweigh the nutrient value of the added ingredients.

Instant Oatmeal

All oatmeal is not created equal. With the convenience of instant you are relaxing the health benefit. Processing methods involve cutting, rolling, pressing and partially cooking whole oats so that essentially “pre-digests” the starch making it more glycemic (fast absorbing, greater blood sugar impact) . Be even more careful with instant oatmeal with added sugar or sweeteners as this reinforces sugar cravings.


This health food craze leftover is still going strong in health appeal but with a meager 1/3 cup portion size it is also one of the most calorie dense choices at 125-175 calories per serving. While most granolas have healthy intact whole grains they are combined with “trail mix” type ingredients which contribute excess sugar and in some instances unhealthy trans fats. This is a cereal where you must be very careful in measuring and mindful of how you use it.

7 Healthy Chia Recipes That Go Beyond Pudding

phpThumb_generated_thumbnailYou’ve probably heard a lot about chia in the past few years. The black, white, and gray edible seed of the Salvia hispanica plant, it seems like the superfood has quickly popped up everywhere, from smoothies and muffins to pudding and cookies. Read the full article on Chowhound where I’m interviewed on the topic.

Eat Healthy! Be Happy! Xo Nicolette

Living a Healthy Life with Diabetes

IMG_6384Happy New Year, friends!

Did you know that 25.8 million children and adults in the United States have diabetes? In my latest interview for Nexus TV, I discuss diabetes in depth including the risks associated with the disease, what to eat and what to avoid and surprising lifestyle changes. Watch the full interview here.

Eat Healthy! Be Happy!

30 Foods You Should Eat More of Once You Turn 30

magnesium-foods.jpgThe time around your 30’s is probably full of career growth, family growth…and waistline growth! Combat weight gain and lay a groundwork for a longer, stronger life by adding healthy foods to your diet that can help you feel younger and live longer. Read the full article on Eat This, Not That! where I’m interviewed on the topic.

Eat Healthy! Be Happy!

Foods & Anger: Lose Your Short Fuse!


If you’re in a bad mood can you blame the food?

Yes it’s true, growing research over the last two decades has linked food and nutrition to anger and aggression. While these findings are controversial they have also paved the way for new and promising ways to help us temper our tongues, reverse our rage, and calm the savage beast within all of us.

Make no mistake, this concept has rarely discussed openly until recently. This news should not highlight and build a “Twinkie defense” or foster lack of ownership in how we behave. Rather, it is another piece of a puzzle that explores anti-social behavior which is more commonly attributed to either genetics, the influence of disease, trauma or psychosocial factors.

Many have received traditional treatments that involve medications and therapy but have rarely been exposed to how food can help improve symptoms of anger.

Take a close look at your diet to keep these mood busting foods in check and curtail your consumption for a complete mood make-over and get one step closer to health and happiness!

SUGAR OVERLOAD: if you are eating more than 10% of your calories from sweets routinely, you may have become very sensitive to the effects of a high sugar diet.  That means if you need 2000 calories a day to maintain your weight than no more than 50g should be coming from sugar. Note, one soda contains almost 40 grams!   Sugar dependency is real and promotes cravings for more as well as from comforting starchy carbs which disrupt your metabolism and mood.

Consequence: Look forward to reactive low blood sugar with feelings of irritability, restlessness, frustration and low energy. Cravings for sugar and starchy foods will kick in. You may grab them to help you feel better but unfortunately the effects are short lasting, lead to weight gain, further sugar metabolism problems and more discomfort.

FAT SABOTAGE: Excessive fat intake is easy unless you put some thought into planning meal choices.  A fast food diet will deliver lots of unhealthy fat that can impact your mood in a big way. Watch out for how frequently you eat fried foods and burgers, watch choices at take out and other restaurant chains. These venues are known to have menu items that may contain trans fats or other fats which have been associated with aggression.  Common offenders include a variety of laden appetizers and snacks, loaded salads, dressings, desserts and cocktails.

Consequence:  Brain neurons need a balance between healthy fats and omega 3 for proper development and functioning. This is a critical step for growing brains where neuro-development continues through age 21.  After that and throughout adulthood, a diet that contains unhealthy fats will promote inflammation, attack nerve cells and disrupt communications between cells. Over time this can impact memory, performance, enjoyment and coping with stress.

NUTRIENT KNOCK-OUT:  Super calorie laden processed foods wipe out nutrients in two ways. One is by diminishing the value of the food by super saturating it in calories. This may mean you need to eat 2-4 times the serving size (also 2-4 x the calories) in order to hit the nutrient mark. The other way leaches nutrients from processing methods. Nutrient losses from fresh whole food sources can occur from mechanical mixing, heating and squeezing the food into preformed perfect shapes.This increases toxic by-products and impacts the way your brain functions.

Consequence: Less than optimum levels of key vitamins and minerals have been found in persons with anger, aggression, depression, violence and even suicide.  Additionally, acting impulsively and being overly sensitive to criticism have also been noted. These “sub-clinical” vitamin and mineral deficiencies were related to vitamin C, some B vitamins (thiamin, niacin, pantothenic acid and B6) plus iron, magnesium and manganese.

DIRTY FOODS: Processed foods are warehouses for additives that may not be the best for you or your mood.  Take hard look at the food label to key into whether you are eating a dirty food.  Check out foods that come in a box or bottle, contain 5 or more ingredients or have words that are hard to pronounce, chances are that it may be a dirty food.

Consequence: Foods sensitivities are real and researchers have discovered that they may be capable of producing aggression. This is linked to various food additives that include artificial colors, preservatives and flavoring agents. These additives have been implicated independently with childhood hyperactivity, not only for those with food allergies or ADHD.

Eat Healthy!  Be Happy!

Nicolette M. Pace