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Dietitian-approved tips to spark better health

5 things I want to help my readers with

Last updated Sep 9, 2021
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Welcome to Spark Change Nutrition!

My blog exists to help women improve their nutrition and health in the most stress-free way possible, using evidence-based (a.k.a. scientifically-backed) information. I 100% believe that all foods can fit in a healthy eating plan, that nutrition can and should be individualized, and that restrictive diets are detrimental in the long run. My beliefs are influenced by my work as an eating disorder and pediatric dietitian, as well as by my life as the mother of two young boys.

Read through my blog to learn:

1. How to meal plan, in a way that respects you and your family’s food preferences and individual needs

There is no such thing as a one-size-fits-all way to eat. Everyone and every family is different. And guess what? You are the one who knows best when it comes to feeding yourself and your family. It may take some trial and error to figure things out, but the best meal plan for you and yours is the one that works for your particular situation and place in life. My blog will give you the tools you need to determine what that is. 

2. Easy-to-follow tips to make meal planning and prep go smoothly 

While I believe that meal planning and preparation are one of the foundations of a healthy lifestyle, they don’t need to be overly complicated. This blog will teach you balanced meal planning, cooking tips and tricks to make meal prep easier, and ideas for kitchen storage and organization. With this set of skills at hand, you will be able to get nutritious and delicious meals on the table with as little fuss as possible.

3. How to develop a list of go-to satisfying meals that can nourish you and your family, regardless of your cooking ability

I don’t know if you’ve noticed this about yourself, but in my family, we often eat the same things over and over again. If this is true for you too, then you can use this to your advantage. Using your current eating regimen as a starting point, you can tweak what you are already doing to make it more nourishing and healthy. In the end, you’ll end up with a list of go-to meals that you know you’ve vetted and that you can quickly and easily prepare for you and your family. And the best part? These meals can be put together regardless of your cooking ability (no culinary-school degree required.) This blog will walk you through the steps to create this type of meal plan.

4. Where to go to find up-to-date nutrition and health information from credible sources that is based on science

I feel so strongly about this one! There is just so much nutrition misinformation out there, and oftentimes, it is very hard to separate the fact from the fiction. Please know that any blog posts I write or videos I create will be researched and reviewed for accuracy. I will also include references whenever possible. Here is a short article on deciphering nutrition fact from fiction written by the Mayo Clinic, who I view as a trusted source of medical information.

5. What I’ve already learned in my experience as a dietitian and a mother

I’ve been working with clients for years in my capacity as a dietitian. I’ve also been feeding my family for almost as long in my capacity as a mother. During this time, I’ve learned a lot about what works and what doesn’t when it comes to feeding yourself and your family. Don’t make the same mistakes I did; learn from what I already know. This blog will be used to share the insights I’ve developed over the years.

In the end, it all comes down to this

My ultimate goal is to empower women to feel confident in what they are feeding themselves and their families and to once again reclaim the joy that comes with eating. There is so much shame and pressure associated with eating and with feeding children these days. But it doesn’t have to be that way. You can feel good about what you eat again. And you can feel confident that you are doing right by yourself, your body, and your family.

I’m excited to begin this journey with you!

Helena Ramadan, MS, RDN

Welcome to Spark Change Nutrition! I'm Helena, and I love sharing nutrition info, meal ideas, and strategies for balanced living.


About the Author

Helena is a Registered Dietitian Nutritionist (RDN), a health coach, and the mother of two young boys. She currently lives in the San Francisco Bay area. Helena loves sharing nutrition tips and meal ideas in the hopes that it will help someone else eat better tonight.

While Helena, the creator of Spark Change Nutrition, is a Registered Dietitian Nutritionist (RDN), she is not providing Medical Nutrition Therapy on this website. Anything found here, including downloads and other content, should not be construed as medical advice. The information provided by her is general nutrition/health/fitness information, and is not individualized to your specific medical condition. Helena is not liable for any losses or damages related to any actions you take (or fail to take) as a result of the content presented herein. Please note that the information presented here is not intended to diagnosis or treat any health conditions. Talk to a qualified health professional, such as a doctor or a registered dietitian, about your specific health questions or concerns. 

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