Sports & Culinary Nutrition

Dana White Nutrition uses a balance of evidence-based science and delicious, seasonal food to motivate, educate, and create.

Sports & Culinary Nutrition

Dana White Nutrition uses a balance of evidence-based science and delicious, seasonal food to motivate, educate, and create.

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Hi, I'm Dana

I’m a Registered Dietitian, Certified Athletic Trainer, cookbook author, journalist, and nutrition and fitness consultant.

Recipe Development

Author and Speaker

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Cooking
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Recent Recipes

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Breakfast
DASH Diet Meal Prep
Dessert
Dinner
Juices
Lunch
Most Popular Cookbook Recipes
Smoothies
Snacks & Appetizers

Avocado Toast with Feta, Pistachio and Pomegranate

Healthy, Quick & Easy College Cookbook: No-Lettuce Chopped Salad

Simple Hummus

Healthy, Quick & Easy College Cookbook: Watermelon Salsa

Honeydew Melon Granita

Watermelon Tequila Slushie

Shop My Books, Products
& Nutrition Services

Explore a mix of cookbooks, including my air fryer, instant pot, and one pan dinner recipes. You’ll also find my white board meal planner, nutrition services, and more.

Best Sellers

Good Nutrition is Fun Tasty Awesome

The Latest From the Blog

Healthy Quick & Easy Smoothies

Smoothie Boosts

Simple ways to give your smoothies a nutritional boost.

Dana White, MS, RD, ATC August 31, 2021 No Comments

Nutrition News & Tips

Product Review: Kyvol Air Fryer

One of the hottest air fryers on the market!

Dana White, MS, RD, ATC August 17, 2021 No Comments

sheet pan egg sandwich with berries and a gatorade water bottle

Nutrition News & Tips

Pre & Post Workout Nutrition

Eating for performance #foodisfuel

Dana White, MS, RD, ATC July 11, 2021 No Comments

Food Network Recipes & Articles

Get my seasonal recipes and read my latest articles from Food Network’s Healthy Eats Blog.

Media Features

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Better Connecticut

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New York Live

Fox 5 NY

Abc news

WTNH news 8

NBC Connecticut

Virgnia this morning

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Find Dana on Instagram

danawhitenutrition

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Nutrition & fitness consultant. Author. F45 Ambassador. Food Network Expert. Quinnipiac RD + Prof. Trying to find balance in every way possible.

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Meal Planner Monday. Did lots of meal prep yesterday to save me time this week! What’s on your menu??

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Pizza >> where the veggies are ….. and the cheese, oh the glorious cheese

#pizzanight

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A pretty darn gorgeous photo dump from the Pacific Northwest. Very grateful to @safeproduce for hosting such a inspiring and informative event about the safety of farming fresh produce. Scientists, farmers, nutrition professionals coming together to collaborate 💚

#factsnotfeartour #sponsoredtravel #tobyphotobomb

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Following pears 🍐 right from the source >> some facts from today’s tour ….

🍐 Pear growers have to think 7 years in advance. That’s how long it takes to order, plan + plant trees and eventually be able to harvest fruit.

🍐 All farmers operate a little differently. They know their land!

🍐 Weather dictates everything! Elevation, water, temperature (hot + cold) in this area make huge difference in growing conditions and growers have to constantly adjust.

🍐 Packing fruit is no joke! So many amazing innovations and still places where only a human can do the job!

🍐 So many reasons to appreciate the farming & packing operations that bring such beautiful produce to the world 🌎

Got pear questions? Drop them below ⬇️

#sponsoredtravel @safeproduce #factsnotfeartour @usapears

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Bowl fulla summer! Can’t stop won’t stop with these tomatoes 🍅

#pasta #dinner #summerfood #tomatoes #pastabowl #yum #instagood

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Beach EATS! Egg bagel, cream cheese, juicy tomato, fresh plucked basil, flaky sea salt

#beacheats #beachfood #fairfieldbeach #summerfood #summerpleasestay #beachbrunch

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Happy Pizza Friday y’all 🤍 absolutely nothing better than sharing pizza with people we love #pizzanight #pizzafriday #pizza #gatherhereforpizza

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Sleep for success!

Athletes are notorious for lack of adequate sleep. Studies that evaluated elite athletes found that 50–80% of athletes experience sleep disturbance, while 22–26% experience highly disturbed sleep. This could be due to a host of things including varied practice schedules and meal routines, chronic or acute stress, and late-night blue-light exposure from an electronic device) 📱 💻 📺

Less than 7 hours of sleep on a consistent basis can lead to daytime fatigue and sleepiness along with impaired muscle recovery, which can have an adverse effect on performance and recovery (1). The post above features the benefits of adequate sleep, recommended sleep amounts (although athletes may need more sleep than noted), and five helpful tips to get a longer, more restful night's sleep.

Source:
1). Doherty R, Madigan SM, Nevill A, Warrington G, Ellis JG. The Sleep and Recovery Practices of Athletes. Nutrients. 2021;13(4):1330. Published 2021 Apr 17. doi:10.3390/nu13041330

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