Meet Sam

If we could sit together over a cup of coffee, here’s what I’d want to share:

You’re super busy and so am I. Life is fast and sometimes overwhelming. So go ahead and embrace convenience to help you eat and live well. Use shortcuts. Ask me when you’re confused or need ideas, because it’s my job to do the legwork for you.

Aim for 80% effort, because you’ll get most of the health benefits and way less stress. Eat more plants and less sugar whenever you can. And, if you love it, eat it sometimes. Life and food are meant to be enjoyed!!

NUTRITIONIST • AUTHOR • MEDIA PERSONALITY • EXPERT ON LOW-SUGAR, BALANCED EATING

Samantha Cassetty, MS, RD is a nationally recognized food and nutrition expert, media personality, nutrition consultant, author, and regular columnist for TODAY.com. Her positive approach to balanced eating empowers clients and readers with smart strategies, approachable advice, and food and lifestyle solutions that make it easier to eat and live more healthfully.

Samantha previously served as the nutrition director for Good Housekeeping and nutrition correspondent for Drop 5 Lbs with Good Housekeeping on the Cooking Channel. She’s the co-author of Sugar Shock, and a contributor to the New York Times bestseller 7 Years Younger and the follow-up 7 Years Younger: The Anti-Aging Breakthrough Diet. She is regularly featured in top-tier media, including Shape, Real Simple, and Well+Good, and has appeared on Dr. Oz, TODAY Show, CBS Sunday Morning, and numerous other local and national shows. Samantha also serves as a consultant to like-minded brands and commodity boards, helping to create effective messaging, developing brand-defining product guidelines, and acting as a spokesperson in the media.

She received her bachelor’s degree from Vanderbilt University and her master’s degree in clinical nutrition from Boston University. She resides in New York City.

I’ve been encouraging people to adopt a plant-dominant, lower-sugar diet since my early days as a dietitian, a combo I call balanced eating.

My journey towards a more nutritious plant-filled diet started after college. The transformation was remarkable – I had more energy, clearer skin, and easier weight management (not effortless, but easier!). Even better was knowing that, by filling my plate with nutrient-dense foods, I was shielding myself against chronic diseases like cancer, heart disease, and type 2 diabetes.

I knew I needed to share the message so other people could benefit, too. Over two decades later, I’m still writing about balanced eating and I’m as passionate as ever! My goal is to empower you with simple and delicious nutrition strategies to help you get healthier and live the longest, best life possible.

Harness the Power of Healthier Snacks

Yes, snacks can help your healthy eating goals! With some savory and some sweet, here are 10 store-bought low-sugar snacks that deliver big on nutrition, energy, and taste.

Meet Sam

If we could sit together over a cup of coffee, here’s what I’d want to share:

I’ve been encouraging people to adopt a plant-dominant, lower-sugar diet since my early days as a dietitian, a combo I call balanced eating.

Harness the Power of Healthier Snacks

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