Nutrition by Tanya


Dear Alice,

I was wondering why you limit foods like olive oil, avocado, nuts, fruit, and certain proteins. Aren’t these foods good for you? On my old diet I was allowed to eat as much of these foods as I wanted, and I still managed to lose weight. Do you really think that having an extra few tablespoons of olive oil, a few extra ounces of salmon, or a few extra nuts will keep me from losing weight?

A Healthy Eater

Dear Healthy Eater,

I appreciate your question as it goes straight to the heart of what makes Nutrition by Tanya unique. On our plan, almost no food is completely banned! We don’t have “good” foods and “bad” foods. We focus on controlling our portion sizes and maximizing our metabolism, rather than cutting out certain foods or complete food groups.

We want our clients to make healthy choices, and foods such as avocado, olive oil, and nuts are certainly healthy choices. However, we need to be careful because even the healthiest foods will cause us to gain weight if we overeat those foods.

So to answer your question, yes, within the context of a balanced meal plan that encourages all food groups — carbs, proteins, fats, fruits, vegetables — and the occasional treat, even a small handful of extra nuts can keep you from losing weight. Remember, health and weight loss are two different things!


Skinny “Fried” Chicken

Servings: 3

Try this tonight — even your kids will love it!


  • 1 pound chicken breast, boneless and skinless
  • 1 cup non-dairy almond milk or water
  • ½ cup cornflakes
  • ½ cup seasoned whole wheat bread crumbs (or less, if all is not needed)
  • 1 tablespoon garlic powder
  • 1 teaspoon black pepper
  • 1 teaspoon paprika
  • ¼ teaspoon ground cayenne pepper



  1. Use a sharp knife to trim the fat from the chicken breasts and cut into tenders.
  2. Dip the chicken into almond milk and let soak for at least 30 minutes or up to overnight.
  3. Place corn flakes, seasoned breadcrumbs, garlic powder, black pepper, paprika, and cayenne pepper into a small food processor. Pulse until well combined.


  1. Preheat oven to 450ºF.
  2. Place breadcrumbs mixture in a shallow pan, then dip each chicken piece into the breading mixture. Press down firmly so the breading sticks to the chicken.
  3. Use cooking spray to lightly oil the pan.
  4. Place the chicken on the pan. Spray the top of the chicken well with cooking spray.
  5. Bake the chicken until done (about 30 minutes), flipping the chicken halfway through so it’s crispy on both sides.

Note: The cooking time will depend on the thickness and size of your chicken pieces. The best way to check for doneness is to use a meat thermometer. The chicken will be done when it reaches 175ºF.

Add a salad and count each serving as a complete meal. Enjoy!

Alice  Harrosh  is  a  nutrition  counselor  and  manager  at  Nutrition  by  Tanya with  12 locations, including one in Five Towns right near Elderd Lane, and a new location at 5 Lodz Drive in Lakewood. For more information on Nutrition by Tanya or the TAP (Tanya-approved products) food line, please visit or call 844-Tanya-Diet. For daily tips and inspiration, you may follow @nutritionbytanya on Instagram.


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