• 9 Hoboken + Jersey City Dietitians + Nutritionists Share Their Favorite Local Go-To Meals

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    Healthy eating. It doesn’t have to be scary, it doesn’t have to be difficult, and yes, it can even be delicious. We know, we know — it’s much easier said than done, but that’s why we brought in the professionals. We asked nine registered dietitians and nutritionists in the Hoboken/Jersey City area two VERY important questions regarding healthy eating…

    “What is your favorite meal to eat out in Hoboken/Jersey City? And what makes it your favorite healthy option?”  

    “One of our favorite places to get a healthy meal in Hoboken is Las Olas. This is our go-to local recommendation because of their large selection of naruto style sushi rolls. For those who are not familiar with the term, it means the roll is wrapped in paper or thinly sliced cucumber. These rolls are high in protein, have the extra benefit of fiber from veggies and most importantly, are low in carbs; specifically the processed carbs such as those found in white rice used in most sushi rolls. Most people don’t realize that two regular sushi rolls {with rice} have the same carbohydrate count as a muffin {yikes!}. Since sushi is light, many people eat several rolls to fill up, ending in a carb loaded meal. The many naruto options at Los Olas allow you to enjoy more volume, try different varieties, and feel good leaving dinner.”

    – Inna Topiler, MS, CNS and Alyssa Cellini, My Custom Cleanse/Complete Nutrition and Wellness in Hoboken, NJ

    Read More: All About Las Olas Uptown

     

    “I love breakfast anytime of day, so I often visit the Brownstone Diner in Jersey City. My standard order: A garden omelet with whole-wheat toast, with butter on the side. I swap out the home fries for a side of lettuce and sliced tomato. Eggs provide satiating protein to keep me fueled throughout my day, and the veggies in the omelet and on the side offer filling fiber, to help tide me over ’til my next meal. I choose whole-grain bread because it offers additional fiber. I love omelets and could eat them anytime of day!”

    -Amy Gorin, MS, RDN, Amy Gorin Nutrition in Jersey City, NJ

     

    “Both Hoboken and Jersey City have so many great food options, and it seems like another restaurant is opening everyday, but one of my go-to healthy favorites is the Bibim Rice Bowl at Ahri’s Kitchen in Jersey City. Bibim Bowl Menu description: Firm tofu, carrot, cucumber, mushroom, zucchini, spinach, bean sprout, an egg sunnyside up, drizzled with sesame oil. First of all, it is delicious. But second of all, the great thing about all bibimbap bowls is that they are chock-full of vegetables and are a really great balanced one-dish meal since they have carbohydrates from the rice, fiber from the vegetables, protein from the egg and other “meat” of your choice {tofu or chicken is usually the healthiest} and some healthy fat from sesame oil. Korean fermented chili paste {gochujang} contains capsaicin {which acts as an antixoidant and is anti-inflammatory} and gut-healthy probiotics adding an extra health kick. For even more probiotics and healthy heat, I customize mine with a side of kimchi. The only downside is that they are usually made with white rice but at Ahri’s Kitchen you can order it with brown rice for more fiber. Soy sauce can also add lots of sodium but at Ahri’s they aren’t heavy handed, keeping the sodium in check.”

    -Kristy Del Coro, MS, RDN, CDN, kristydelcoro.com 

     

    “My favorite healthy meal to eat out in Hoboken is the Quinoa Breakfast Bowl at Zack’s Oak Bar & Restaurant. Brunch is one of my favorite meals to eat out. I love this dish because the quinoa and egg provide great sources of protein to start your morning off right. And there are plenty of veggies in the dish for added fiber to keep you feeling full and satisfied for the rest of your morning.”

    -Jen Flachbart, MS, RD, CDN, Plants Root Nutrition, LLC in Hoboken, NJ  

     

    bareburger-hobokengirl

    “Though you can find decent choices at other eateries, my pick for best overall healthful place to eat in Hoboken is Bareburger. My personal menu choice is a no gluten, no dairy hamburger with avocado and a side of Brussels sprouts. Unlike most eateries in Hoboken, Bareburger’s entire menu is nutrition-forward. Many ingredients are sourced locally – a really good thing! I selected a beef burger because that’s what I enjoy, though any of the burgers would be great choices. I’ve had zero immune-related symptoms since I eliminated gluten and most grains from my food plan, so a no bun burger is a must for me. To up my restorative fat intake, I added avocado to the burger. And, of course, a vegetable dish that’s more like a main than a side is a must. The Brussels sprouts fit the bill.”

    -Laura Lagano, MS, RDN, CDN, Laura Lagano Nutrition in Hoboken, NJ  

    “When I want something healthy I go to Tidal Poke on Grove Street. They have wonderful bowls and I choose what I’d like in it. I like a base of either mixed greens and kale or brown rice and kale. Then I add salmon and a combo of their mix-ins which always includes hijiki seaweed. This is a small hole in the wall kind of place but it does have tables so you can eat in. The food is fresh, healthy and delicious. It’s a  meal with lots of green, a grain, and protein. It’s healthy without tasting healthy. The other place I like for a healthy meal is Kitchen Step in  Jersey City. It’s a comfortable restaurant with really good food. If I want a healthy meal, I go for the branzino with cherry tomatoes and fennel. There is a cream sauce that comes with it but it is not too much. If I’m super hungry I might start that meal with their kale salad. Again protein, grains and greens. Really healthy and tastes so good.”

    -Laura Lacey, LMT, CNC, Laura Lacey Massage and Nutriton in Jersey City, NJ

    ” Typically Cuban food doesn’t scream healthy, but the spinach salad from La Isla goes under appreciated. The Espinaca y Remolacha is the perfect combo of baby spinach, beets, avocado, mango, mandarin oranges, and your choice of a protein, topped with blue cheese, macadamia nuts, with a champagne vinaigrette. This salad blends healthy fats, protein and carbs together, can be tailored for any food allergies (nuts, dairy), and it’s naturally gluten free.”

    -Lisa Bruno, MS, RDN, Work It Out in Hoboken, NJ

    Read More: Hoboken Girl of the Week: Lisa Bruno {of Work It Out}

    “My vote for favorite place to eat is Zack’s Oak Bar and Restaurant on 3rd and Willow.  Sure I could tell you to eat a salad from Pure Pita, or Sushi from Robongi; but you already know what to get that would be healthy (grilled chicken with salad and sashimi anyone) but how about when you’re wanting to have a night out with your husband and have something tasty and not boring!  Zak’s is your place!  I love the lentil salad which by itself is very nutrient dense, packed with protein and fiber.  Protein and fiber keep us full and ensure we don’t over eat; I added the steak for more high biological value protein – protein that contains all nine essential amino acids.  The versatility of this salad is also a plus – can have it with just the lentils if you want to go the vegetarian/vegan route, but can also add shrimp or salmon and steak if you want animal protein.  Zak’s is also super kid-friendly which is very important when toddlers rule your life!”

    -Vanessa Rissetto, MS, RD, CDN, vanessarissetto.squarespace.com 

    “I love all toast offerings at Bluestone Lane in Hoboken, especially the Avocado Smash topped with an egg, feta and tomatoes. The toast provides the perfect mix of protein, healthy fat and fiber – the right balance to keep you satisfied longer. Plus the vibe at Bluestone is awesome! I am a big believer in mindful eating, being present, and establishing a healthy relationship with your food, so Bluestone allows me to slow down and enjoy every bite.”

    -Melissa Kelly, MS, RD, CDN, MBK Nutrition in Hoboken, NJ

    Read More: All About Bluestone Lane {Hoboken}

     

    We hope that you enjoy this guide to some of the most tasty and healthy meals in Hudson County. Let us know what your go-to fresh meal is! Share with us below or on Insta @HobokenGirlBlog or #HobokenGirl

     

     


    Written by:

    Nicole's love for Hoboken was sparked during a summer internship at New York Magazine. While she's not working out or perfecting her brows, Nicole can be found at any place with a great breakfast menu. She is sometimes guilty of liking dogs a little bit more than people, but it's because her own huskies have left a permanent imprint on her heart — though she does have a low key corgi obsession {something about those little legs}. Nicole is also a firm believer that there's nothing a new pair of shoes can't fix. Being a lover of new adventures, Nicole can't wait to travel and see where her '20s lead her.


    8 comments

    • Not all of the people quoted in this article are registered dietitians. “CNS” and “CNC” are not the credential of a registered dietitian. The only valid credentials that you should receive real nutrition advice from are people whose names are followed by either RD or RDN. This credential means that they have gotten at least a 4 year degree from a CDR-accredited college/university, have completed a year long accredited dietetic internship, and sat for and passed the registered dietitian exam. We are required to comply with the code of ethics and practice evidence based interventions. “Two sushi rolls contain the same amount of carbs as a muffin” is also a false statement, plus the calorie and carbohydrate count varies per sushi roll.

      Reply
    • Lizzie- you’re right that R.D internships are a <1 year internship in a hospital, which qualifies one to sit for a single exam. These R.D's learn the necessary skills to treat ill patients and gain the critical knowledge necessary to work with physician instructions, e.g. "low sodium diet". I know this because I went through this process first and it lacked education of detailed physiology which was what I wanted to know more about; that doesn't make one better than the other. Unfortunately, R.D training does not emphasize metabolic and biochemical pathways to the same degree as those who study more intensely in the integrative medicine field. Also, those who practice in this field see patients to analyze testing (genetic, serum, stool, urine, etc) and take a more detailed approach, to find the root cause of nutritional and metabolic deficiencies. You cannot run these professional tests without qualifying credentials. With that said, I applaud your passion for health and I am sure you are an EXCELLENT professional in a hospital, but the professionals listed here are all qualified and knowledgeable.

      Reply
      • Nicole,
        I’m sorry that what I said caused you to get defensive and in turn say negative things about the profession that you were supposed to be promoting in your blog post. The main reason I commented from the beginning was because your opening paragraph stated that all of those quoted were registered dietitians (which I see you’ve since changed). As a commenter before me stated, anyone can be a nutritionist but not anyone can be a dietitian.
        I’m also sorry that you apparently had a negative dietetic internship experience. And yes, I am a clinical dietitian and 99% of my day is assessing laboratory assays and prescribing the correct parenteral nutrition prescription for critically ill pediatric patients and those with intestinal failure. Most of my patients have nutritional deficiencies and trust me, we are assessing metabolic pathways and looking at how much intestine our patients have and how this affects their nutrition status. In regards to “gaining the critical knowledge necessary to work with physician instructions”, I am going to have to disagree with you. Most institutions in NY and NJ and throughout the country are getting order writing privileges for RDs on staff so that it is the RD prescribing the therapeutic diet or enteral nutrition/tube feed (which may or may not be liberalized depending on the clinical status of the patient- we look at this too shockingly enough), not the physician. Our scope of practice goes way beyond “low sodium diets” and it is a shame that you thought otherwise. I also work in outpatient practice and consulting, so I’m not sure who you’re trying to support or talk down to with your response. All registered dietitians are required to gain clinical expertise prior to going on to whatever they would like to do throughout their careers; the main reason for this clinical experience is so that trainees can grasp the complexities of multiple medical conditions and the nutritional interventions that are appropriate for the individual patient.

        Reply
        • Jennifer Tripucka

          Hi Lizzie, this is Jen, the founder of the site. Nicole has not posted in the comments section. Not sure who “Nicole” is that you’re talking to, but just an FYI they are not affiliated with the Hoboken Girl team. This was meant to be a fun, informative article about dietitians and nutritionists and we’re sorry if anything was misconstrued. Please email us if you have any further questions. Thanks for reading and keeping us on our toes! Jennifer@hobokengirl.com

          – Jen, founder of Hoboken Girl

          Reply
    • “Unfortunately, R.D training does not emphasize metabolic and biochemical pathways to the same degree as those who study more intensely in the integrative medicine field” This comment is also not 100% true. Undergraduate, internship and graduate level training DOES emphasize metabolic and biochemical pathways and is part of the core curriculum in order to complete a DPD program, which makes you eligible to apply to an internship and therefore sit for your boards to become an RD. It is then further reinforced in any nutrition based Master’s Program. I am also pretty sure the Registered Dietitian profession goes above and beyond just providing instructions on a “low sodium diet,” I know this because I am a Registered Dietitian and do more than just instruct on diets. Additionally, RD’s, as a group of professionals, depending on where you work, reviewing labs (serums, stool and urine studies) is part of the day to day practice. I think you are sorely mistaken about the roles an responsibilities of a Registered Dietitian. You credited all nutritional professionals in this list as Registered Dietitian but this was not the case. Anyone can sit for a 12 hour exam and spew incomplete or inaccurate, non evidenced based, nutrition information. That’s the problem with New Jersey not having Licensure.

      Reply
    • It was a big disappointment to see the fantastic and wonderful Hoboken Girl blog group highly educated professionals known as Registered Dietitians with other knowledgeable professional who did not receive the same training. The letters RDN are very important to me as they reflect the time, education, and money I put into my career. Anyone can call themself a Nutritionist…not everyone is a Dietitian. Knowledge is power and your readers deserve to know the difference. Besides a 4 year education including Master classes, a 9 month Internship at a prestige top ten Cancer Center, an intense exam I practice in clinical hospital and no hospital settings. In addition dietitians accredited through the Academy of Nutrition & Dietetics have the ability to sit for advanced certification exams which I have also done and now able to not only educates patients on diet I have the same rights as Nurses to do insulin teaching.

      Food goes beyond health…it is emotional, mental, and social and ALL registered dietitian are more than capable of helping people use food to better all aspect of their wellbeing.

      Reply
    • Nicole, I’m sorry that your dietetic internship lacked education on physiology. Some DI programs are not clinically focused. Mine was 50 weeks long; 47 of those weeks were clinical, most of which included critical care. The goal of my DI program was to prepare us to be inpatient clinical dietitians, and I certainly felt prepared for that at the end of the 50 weeks. All of my colleagues have Masters degrees and/or advanced certifications in the field. I myself have two Masters degrees and took the exam that qualifies me to be a CNSC (Certified Nutrition Support Clinician), the same exam taken by MDs, PAs, NPs, and Pharmacists who manage medications, tube feedings, and intravenous feedings. I check labs of my patients daily and make macronutrient and electrolyte adjustments to their parenteral nutrition orders (that’s IV feeding for those who don’t know) and order nutrient profiles to track deficiencies on my long term patients. The doctors ask me what labs to order and when; I don’t “work with physician instructions, e.g. “low sodium diet”.” So please don’t say that those who have no real credentials “take a more detailed approach.”

      Reply
    • Hi Guys, I was so excited for this article to post so that all the readers can have the fun and informative tips for healthy restaurants and meal ideas in Hoboken – as so many people can benefit from it. I just read the comments below, and while I normally stay away from any kind of controversy etc..I thought I should post a reply since the initial post was specifically speaking to my qualifications. I can definitely understand defending your degree, I feel that way at times as well. I am not a dietitian (when going through my schooling I specifically chose a different path) so definitely not trying to be something I am not. In fact I always have to correct people to make sure they know what I do is very different. I think that since those terms can sometimes be used interchangeably, this was just a very simple oversight and the writer was in no way trying to offend anyone or categorize people into 1 category. Hoboken Girl has awesome content and they are here to bring information to the people of Hoboken which we all love to read.

      I think that we can agree that we all work hard for our degrees. I completely understand from the above that an RD is a 4 year degree and internship. I have never ever had to defend my degree, but just in case anyone is interested, a CNS requires first an undergrad or pre-recs to complete all the sciences from undergrad, then a masters in human nutrition after which there is 1000 hours of supervised internship and exam. Also both degrees have mandated continuing education to keep up the degree. I am sure you would agree that the continuing education and practice itself is immensely important and goes way beyond what school can teach in either degree. I know that what I know and do now, vs 11 years ago when I started is night and day, I am sure those who have been practicing a while know exactly what I mean. That is the reason the continuing education is mandated.

      With this said, I think we can all agree that we are in this field because we truly love helping people. Why else would we be doing this right? (I personally got into the field due to my own health issues and after finally getting answers and working on my health with an integrative doctor and clinical nutritionist and seeing the amazing effects, I wanted to do the same for others).
      And I am sure we would all also agree that when patients/clients come to us after not feeling well for weeks months and some even years even though they have seen various other practitioners and then we help them to feel better, it is the most rewarding feeling in the world! When someone tells you that you changed their life, it’s quite an amazing feeling. And no matter how often we hear that, it never gets old …at least not for me!

      There are so many people that have issues with weight, digestion, energy etc.. that need our help. I think there are way more people that need help than practitioners out there so there is plenty of clients for all. Let’s continue to work hard and help all those people, because at the end of the day, that is the reason we are all in this field!

      Reply

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