Melody Sayers, MS, RD, NASM-CPT

Registered Dietician & Personal Trainer

Melody Sayers is a Registered Dietitian and NASM (National Academy of Sports Medicine) Certified Personal Trainer. She is the owner of Elevate Your Plate®, a private nutrition counseling and personal training practice, focused on an evidence-based, individualized, realistic, and results-driven approach to improving one's health. With over 8 years of experience, Melody has worked in both the private and public health sectors, helping both individuals and communities achieve milestones in managing their weight and preventing disease. She currently holds a Certificate in Adult Weight Management and a Master of Science in Nutrition, Dietetics, and Food Science from the California State University - Northridge.

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Forum Comments (1)

What are the healthiest fast food options?
Here are some tips for choosing healthy fast food options:
  • Plan ahead and check out the menu before going to the restaurant. Look up nutritional facts, and plan your order ahead of time so you're not tempted to change your mind for an unhealthier option.
  • Choose menu items with the words “grilled” or “baked” and avoid words such as “fried” or “creamy.” Fried foods and creamy sauces contain higher amounts of saturated fat.
  • Portion sizes are key when eating out. Even though it is tempting to upgrade to the larger size for a minimal price, larger portions means more calories, added sugar, sodium, cholesterol, and saturated fat.
  • Opt for water, unsweetened tea, or coffee instead of sugary sweetened beverages like soda, punch, or fruit juices.
  • Choose healthier sides, such as a salad, apple slices, steamed vegetables, brown rice, low-fat pretzels, baked chips, low-sodium vegetable soup, or air popped-popcorn.
  • Load up on more veggies. Whether it is steamed vegetables, extra vegetables on a deli sandwich, a salad, or fajita-style vegetables, vegetables are packed with nutrients and are low in calories.
  • Choose whole grains, like brown rice, corn tortillas, 100% whole-wheat bread, air-popped popcorn, and oatmeal, when possible.
  • Choose liquid dressings such as vinaigrettes, low sodium soy sauce, mustard, and avocado spread. Condiments such as ketchup, mayo, dressings, creamy sriracha, soy sauce, etc. are full of added sugar, saturated fat, and sodium.
  • Whenever possible, choose fish, beans, or lentils as your protein source. Plant-based protein contains fiber, is free of cholesterol, and contains virtually no saturated fat. Fish is high in healthy fats such as Omega 3s.
  • Just because a product is “plant-based” does not always mean it is a healthier protein source. Try to find protein in its most natural form.

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