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Thriving Thursday Nutrition Notes
Issue 2 | Thursday, July 24, 2025
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Hello there!
Johannah here—Your Kearney Registered Dietitian and Certified Diabetes Educator checking in with another edition of Thriving Thursday Nutrition Notes!
Before we dive in, be sure to check below for details on our upcoming Scans for Cans event — but first, let’s talk about something I help many patients with every day: making more nutritious choices when life gets busy and takeout happens.
Many of us cook at home to eat well, but some days, takeout or fast food is the reality. Kearney offers plenty of dining options, but many are fast food chains, which can feel overwhelming when you want to eat healthier.
My role as a dietitian? To make those choices easier.
For all my Mean Girls fans out there, here’s my favorite spin on Amy Poehler’s iconic line:
“I’m not a regular dietitian. I’m a realistic dietitian.”
Life is busy, takeout happens, and health goals don’t have to mean perfection. And, let me be EXTREMELY clear:
If you have a nutrition/health "professional" telling you otherwise - run.
Common Nutrition Goals I See Include:
- Cutting calories overall
- Increasing protein intake
- Lowering fat
- Controlling carbohydrate intake
(Sodium is another important piece, but that’s a topic for another day!)
Did you know that any chain restaurant with 20 or more locations must post their nutrition information online? Unfortunately, smaller locations don’t always have the capacity to keep this information regularly available, but I’ve outlined some options that can at least get you on the right track.
While I can’t cover every dining spot in Kearney. At least not today! This list will hopefully get you thinking the next time you’re out and about needing a quick bite. And, of course — if you want more guidance on this topic, let’s chat! My nutrition counseling services are typically covered by insurance, and I’m in-network with BCBS, Aetna, Cigna, and UHC.
McDonald’s
- Low Cal: Hamburger Happy Meal + diet soda
- High Protein: 10-piece McNuggets (no sauce) + side salad (light dressing) + unsweetened tea
- Low Fat: Grilled Chicken Snack Wrap + side salad (light dressing) + non-fat milk
- Carb Controlled: Plain hamburger with mustard, onion, pickle (½ bun removed, patty halved and stacked) + side salad + 4-piece McNuggets (no sauce) + unsweetened tea
Pizza Hut
- Low Cal: Veggie Lover’s Thin ‘N Crispy pizza
- High Protein: Naked Bone-In Wings + Chicken & Vegetable Thin ‘N Crispy pizza
- Low Fat: Breadsticks (no cheese) with marinara + Naked Bone-In Wings (no sauce)
- Carb Controlled: Ham & Chicken Thin Crust pizza + side salad (no croutons, light dressing)
Hunan Chinese
- Low Cal: Shrimp and Vegetables with steamed rice
- High Protein: Moo Goo Gai Pan with steamed rice
- Low Fat: Steamed Chicken and Broccoli, sauce on the side with steamed rice
- Carb Controlled: Egg Foo Young (no gravy)
La Fuente
- Overall Healthy Choice: Grilled Chicken Avocado Salad (no dressing)
- High Protein: Cocktail de Camerones + 10 tortilla chips
- Low Fat: Two grilled chicken tacos on soft corn tortillas with lettuce and salsa
- Carb Controlled: Pollo Fundido + ½ serving refried beans (~½ cup) + ½ serving rice (~½ cup) — request no cheese to reduce calories and fat if desired
Paisley Perk (side note - this is my absolute fav spot for lunch in town)
- Low Cal: Crustless quiche + drip coffee with skim milk
- High Protein: Crustless quiche + skim milk latte
- Low Fat: Salad + non-fat cappuccino (tip: dip your fork lightly in dressing before each bite instead of pouring it on)
- Carb Controlled: ½ grilled cheese sandwich + salad + iced sugar-free white mocha almond milk latte
A couple other things to keep in mind:
- Portion sizes do matter. I purposely omitted suggested portion sizes since this is individualized and needs can vary greatly.
- One meal will not derail your efforts. Every meal is an opportunity to make a healthy choice. If you overdo it focus on making a healthier choice at the next meal and avoid an all or nothing mentality.
- And, speaking of that all-or-nothing mentality... Let's toss it out the window, shall we? It's absolutely ok to make life easier by combining takeout with foods from home. In fact, I encourage it! Try pairing: a bagged salad with your slice of pizza, a bag of steamed broccoli alongside your Egg Foo Young, crunch on some baby carrots with that crustless quiche.
- Finally, I am not kidding about running very fast in the other direction if you have a nutrition/health professional coaching you on strict, no-wiggle room wellness plans. Unfollow, unsubscribe, hang up, walk away. We're looking for progress around here, NOT perfection.
Thank you for being here! I hope you’ll keep opening these notes each week and let me know how I can best support your health journey.
Healthy regards,
Johannah Schrader, RD, CDCES
Owner, Dietitian, and Diabetes Educator
Evergreen Health & Wellness | Kearney, MO
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Scans for Cans Campaign
We’re kicking off our Scans for Cans event on Saturday, July 26, 2025, at the Kearney Community Market from 7 AM to 12 PM!
Swing by for:
- A FREE InBody body composition scan
- A quick health risk assessment
- And all we ask in return is a non-perishable food donation to support the Kearney Food Pantry.
Bonus: Our amazing yoga instructor, Clarissa, will be leading TWO goat yoga sessions during the event!
It’s a simple, feel-good way to take charge of your health while giving back to your community. Let’s keep Kearney nourished—inside and out.
Can’t make it to the market?
No worries—we’ll also be hosting in-office nutrition clinics from July 26 through August 29. (Pre-registration required.)
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