Samantha Cassetty

New York

RD/Nutritionist | co-author Sugar Shock | Columnist @TODAYshow. Past: nutrition director @goodhousemag; correspondent Drop 5 Lbs @cookingchannel

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Articles

11 foods that can actually make you happy, according to science

3 weeks ago | today.com | Samantha Cassetty |Karen Ansel

/ Source: TODAYLet’s face it: There’s a lot in life you can’t control. However, to the degree that you have access to nutrient-dense foods, you can take charge of what you eat to improve your happiness and mental health. Numerous studies confirm that dietary factors can shift your mood — for better or worse. And increasingly, health experts are learning that certain nutrients, flavors and aromas can make a big difference in your emotional outlook.
Fridge Organization Tips To Reduce Food Waste and Eat Healthier

1 month ago | blog.myfitnesspal.com | Samantha Cassetty

Let’s face it—fridge organization isn’t just about an Insta-worthy appearance. It can make or break your ability to maintain a healthy diet. A well-organized fridge can also help you save money and cut down on food waste (3, 4). As a dietitian, I’ve worked with so many clients who go grocery shopping with the best intentions. The only trouble is they forget about the fresh produce tucked in the back of the refrigerator at home.
10 Foods That Can Actually Help You Sleep Better

1 month ago | realsimple.com | Betty Gold |Ananda Eidelstein |Samantha Cassetty

Photo: Getty Images Shortchanging your sleep makes you feel pretty crummy, but the impact is even worse than you may think.
Carbohydrates: Understanding Their Role in Your Diet and Health

2 months ago | blog.myfitnesspal.com | Samantha Cassetty

Between fad diets and the recent protein craze, carbohydrates are seen by some as macronutrient non grata. The thing is, carbs are actually one of the most important nutrients for providing your body with energy and nutrition (1). As the body’s primary source of fuel, carbs power up your brain for work and your body for every workout (1). Though they’re not the dietary evil they’ve been made out to be, carbs are also not created equal.
Understanding MyFitnessPal's Food Database and Logging Accuracy

2 months ago | blog.myfitnesspal.com | Samantha Cassetty |Denise Hernández

MyFitnessPal is one of the most comprehensive platforms for tracking your food and nutrition, making it a valuable resource for people working toward a weight or health goal. By tracking your intake, you can ID eating patterns, like eating too few vegetables or too much fat. But it’s a consistent logging practice that’s been shown to help people be more successful in reaching their goals.
What Magnesium is Best for Sleep?

2 months ago | blog.myfitnesspal.com | Samantha Cassetty |Daisy Mercer

If you’ve ever spent the night staring at the ceiling, you know how stressful insomnia can be. It makes it harder to get through the day, let alone stick to your health goals. Sure, a cup of coffee might get you going, but there is another strategy that might help. Magnesium, often called the “relaxation mineral,” plays a role in calming your nervous system and helping you unwind. Nearly half of Americans don’t get enough of this essential nutrient, leaving them at risk for sleepless nights (3).
The best time to eat lunch is within this 2.5-hour window, according to a dietitian

2 months ago | today.com | Samantha Cassetty

/ Source: TODAYLunch plays a crucial role in fueling your afternoon energy, stabilizing blood sugar, and supporting overall health. While meal timing research often focuses on breakfast and dinner, the studies on lunch timing point in a clear direction: earlier is better. You’ve probably heard the analogy that your body is like a car, and food is the fuel that keeps it running. So, think of your day like a long road trip.
What Is The CICO Diet? The Simplest Approach To Weight Loss Explained

2 months ago | blog.myfitnesspal.com | Samantha Cassetty |Daisy Mercer

Calories In, Calories Out—aka, “CICO”—is a buzzword anywhere people talk about their weight loss journeys these days. But unlike some other trendy diets, CICO is nothing new. It’s a traditional approach to weight management that comes down to this: If you eat fewer calories than you burn, you’ll lose weight (1). Calories are the unit of energy your body uses for fuel. The CICO method hinges, in part, on the idea that having a 3,500 calorie deficit is the equivalent to losing a pound.
Eat breakfast before this time every morning for optimal health, registered dietitian says

2 months ago | today.com | Samantha Cassetty

Breakfast has long been called the most important meal of the day. While I believe all meals are important, breakfast plays a unique role because your body is naturally primed to eat and metabolize food in the morning. That’s because your body operates on an internal clock, known as your circadian rhythm, which influences everything from digestion to energy levels.
20 foods high in protein and fiber, recommended by a dietitian

2 months ago | today.com | A Dietitian |Samantha Cassetty

/ Source: TODAYWhen it comes to high-protein foods, animal sources like chicken, eggs and fish often steal the spotlight. But there’s one thing they all lack — fiber. That’s where plant-based protein sources shine. If protein builds the house, fiber is the maintenance crew that keeps everything running smoothly. It supports digestion, balances blood sugar and keeps you fuller longer, making it an essential part of any meal.