Deanna Rose Registered Dietitian Nutritionist, PLLC

Deanna Rose Registered Dietitian Nutritionist, PLLC RD | CDCES
Nutrition Counseling & Coaching
Yoga & Zumba Instructor

Deanna Rose, MS, RDN, CDN is a Registered Dietitian Nutritionist and the owner of Deanna Rose Registered Dietitian Nutritionist, PLLC, a New York–based nutrition practice founded in 2025. She is also the founder of Free Spirit Nutrition, a virtual private practice dedicated to helping individuals build sustainable, balanced relationships with food while improving their health through evidence-based nutrition strategies. Through her work, Deanna combines clinical nutrition expertise with personalized coaching to help clients navigate weight concerns, metabolic health, digestive issues, hormone balance, and overall wellness. Her philosophy centers on the belief that healthy eating does not have to be complicated—lasting change comes from small, realistic habits that fit into real life. Deanna works with clients virtually, providing individualized nutrition counseling, practical meal strategies, and ongoing accountability to support long-term lifestyle change. Her approach focuses on empowering clients to feel their best physically and mentally by simplifying nutrition, breaking free from restrictive diet culture, and creating habits that are sustainable for life. As the creator of Free Spirit Nutrition, Deanna offers a variety of coaching programs and personalized packages designed to meet clients where they are in their health journey. Her mission is to help people reconnect with food in a way that supports both their health goals and their lifestyle—without rigid rules or quick-fix diets.

What’s for Din Din? 🍽️✨ Week 3Back with another week of Dietitian Dinner Diaries because apparently my camera roll is 90...
09/13/2026

What’s for Din Din? 🍽️✨ Week 3

Back with another week of Dietitian Dinner Diaries because apparently my camera roll is 90% food at this point 😂

This week’s din dins:

🍗 Italian-style chicken, pepper & artichoke skillet
🥩 Grilled steak + peppers, shrimp skewer, salad w/ tomato & mozz + crispy potatoes (yes, fried 🤭)
🐟 Striped bass, sautéed zucchini, peppers & onions + risotto
🍯 Truffle honey chicken w/ cauliflower mash, roasted asparagus & mushrooms
🍤 Shrimp skewer, grilled chicken, mango pico de gallo, beet + bean salad + mixed greens

Some homemade, some thrown together with what’s available, and some convenient because feeding yourself doesn’t have to look the same every single night.

A balanced meal can be colorful and homemade, quick and simple, or waiting for you in the fridge when cooking is the LAST thing you feel like doing. Convenience is allowed to be part of nutrition too. We’re working with real life over here 🤝

Now the important question… which din din are you picking? 👀🍴

Food freedom and having health goals can exist in the same space 🤎Sometimes we’re taught that there are only two options...
09/10/2026

Food freedom and having health goals can exist in the same space 🤎

Sometimes we’re taught that there are only two options: obsess over everything we eat or stop caring altogether. But there’s so much room in between.

You can care about your nutrition, want to feel stronger, support your health, or work toward personal goals without turning food into a set of rules you’re constantly trying to follow.

The goal is to find an approach that actually works with your life. One where you can make choices with intention, enjoy your food, adjust when life happens, and keep moving forward without feeling like every choice has to be “right.”

Because taking care of yourself shouldn’t require spending your entire day thinking about how to take care of yourself.

If this sounds like the kind of relationship with food and health you’re trying to build, you might be in the right place here 🫶🌿

Let’s figure out what balance can look like for YOU 💌

WHAT’S FOR DIN DIN? 😮‍💨Dietitian Dinner Diaries — Week 2Well well well… we made it to Week 2 😂👏This week’s din dins were...
09/06/2026

WHAT’S FOR DIN DIN? 😮‍💨
Dietitian Dinner Diaries — Week 2

Well well well… we made it to Week 2 😂👏

This week’s din dins were a little bit of everything: meals thrown together at home, a dinner date, grilling outside, and once again proving that I will put things in a bowl whenever given the opportunity.

One thing I really want this series to show is that there isn’t one specific way a “healthy” dinner has to look.

Some nights I’m thinking about getting in protein, carbs, veggies + fats. Other nights I’m eating out, ordering what sounds good, having a drink, and enjoying the experience for what it is.

And sometimes the meal checks every nutrition box AND tastes ridiculously good. We love when the two coexist 🤌🏼

This week’s din dins:

🥩 “Philly cheesesteak” bowl
🧀 Chicken + cheese quesadilla with guac
🥗 Greek salad with grilled chicken
🌮 Fajita bowls
🍸 Dinner date: wedge salad + salmon with quinoa, butternut squash + greens
🔥 Saturday grill-out: chicken, marinated veggies + pesto pasta salad

Nutrition doesn’t have to look identical every night to still support you. I’d much rather build meals around what sounds good, what I have available, what I’m doing that day + what will actually leave me satisfied.

Because food is nutrition, but it’s also dinner dates, Saturday grill-outs, trying something new, convenience, cravings + just figuring out what the heck to make that night 😂

Anywayyyy… Week 2 survived. Maybe this series actually has a future 👀

Which din din deserves the recipe? Comment below and I’ll share it! 🍽️

See you for Week 3… apparently we’re committed now 😂🤎

As a dietitian, I get a lot of assumptions like, “You must eat healthy all the time.”But let’s be real, I’m still human....
09/03/2026

As a dietitian, I get a lot of assumptions like, “You must eat healthy all the time.”

But let’s be real, I’m still human. I have cravings, go through different emotions that affect my eating, and don’t always have the time or desire to choose the “healthiest” option 🍝🍦

But yes, I have learned personalized tools that help me take care of myself while still leaving room for real life ✨

And I think that’s an important distinction 🌻

Knowing a lot about nutrition doesn’t mean I execute that knowledge perfectly every single day. Sometimes I know exactly what would help me, and I still make a different choice. Sometimes I eat because something tastes good. Sometimes I eat past fullness. Sometimes life, emotions, convenience, or simply wanting something play a role 🙂

The difference is that I don’t automatically turn those moments into something I need to “fix.”

I can notice what happened, get curious about it, use what I’ve learned, and continue with my day. No punishment. No earning my food. No dramatic “starting over tomorrow.”

Because having the tools doesn’t mean you’ll use them perfectly every time. It means you have something to come back to when you need them 💌

That, to me, is a much more realistic version of a healthy relationship with food 💟

🐓FARM TO FLOW🧘🏽‍♀️Join us at the Smithtown Historical Society society for a morning of movement, wellness, and community...
08/31/2026

🐓FARM TO FLOW🧘🏽‍♀️

Join us at the Smithtown Historical Society society for a morning of movement, wellness, and community in a beautiful farm setting.

Come flow, connect, and nourish yourself with us. We’re partnering with mademeals® who will be offering complimentary meal prep tasting after class so you can try delicious, convenient meals made to make healthy eating easier. 🥗

📅 September 13
📍 Smithtown Historical Society

Reserve your spot by scanning the QR code or using the link below:

[https://docs.google.com/forms/d/e/1FAIpQLScF9jKAlKQLtF1VijCOM5TBqQ6SPoBNzqYMXIM6akYmJXX8Kw/viewform](https://docs.google.com/forms/d/e/1FAIpQLScF9jKAlKQLtF1VijCOM5TBqQ6SPoBNzqYMXIM6akYmJXX8Kw/viewform)

Spots are limited — come flow, taste, and connect with us✨

WHAT’S FOR DIN DIN?😣Dietitian Dinner Diaries — Week 1Sooooo… I’m starting a new series and let’s see how long I can actu...
08/30/2026

WHAT’S FOR DIN DIN?😣
Dietitian Dinner Diaries — Week 1

Sooooo… I’m starting a new series and let’s see how long I can actually keep up with it 😂

Welcome to What’s For Din Din? where I’ll be sharing what I actually ate for dinner that week to give you some easy, realistic ideas when you’re standing in your kitchen wondering what the heck to make.

This week was all about bowls, sheet-pan meals + using what I had.

I’m a BIG fan of buying ingredients that can be used a bunch of different ways throughout the week. Less thinking, less food waste, less *“ugh, I have nothing to eat.”

And yes, I use shortcuts. Minute whole grain rice? Absolutely. Frozen veggies? You bet. Leftovers? They’re getting a glow-up.

This week’s din dins:

🍝 Greek chicken pesto pasta salad
🍤 Bang bang shrimp bowls with edamame + kimchi carrots
🫑 Sheet-pan roasted bell peppers + whatever was left in the fridge
🥙 Mediterranean beef bowls
🍔 Hamburger bowls
🍠 Chickpea + sweet potato bowls

Also, I improvise A LOT. I rarely follow a recipe perfectly. Sometimes I’m just opening the fridge, staring at it for 30 seconds and saying, “Alright… we can work with this.”
Because dinner doesn’t have to be complicated or Pinterest-worthy to be balanced, satisfying + delicious. Although these pics did come out fabulous.

So here’s to hopefully keeping this series alive past Week 1 😂

Which one do you want the recipe for? Comment below and I’ll share it!

See you next week… *hopefully.* 👀

**WHAT’S FOR DIN DIN?****Dietitian Dinner Diaries — Week 1**Sooooo… I’m starting a new series and let’s see how long I c...
08/30/2026

**WHAT’S FOR DIN DIN?**
**Dietitian Dinner Diaries — Week 1**

Sooooo… I’m starting a new series and let’s see how long I can actually keep up with it 😂

Welcome to **What’s For Din Din?** — where I’ll be sharing what I actually ate for dinner that week to give you some easy, realistic ideas when you’re standing in your kitchen wondering what the heck to make.

This week was all about **bowls, sheet-pan meals + using what I had.**

I’m a BIG fan of buying ingredients that can be used a bunch of different ways throughout the week. Less thinking, less food waste, less *“ugh, I have nothing to eat.”*

And yes, I use shortcuts. **Minute whole grain rice? Absolutely. Frozen veggies? You bet. Leftovers? They’re getting a glow-up.**

This week’s din dins:

🍝 Greek chicken pesto pasta salad
🍤 Bang bang shrimp bowls with edamame + kimchi carrots
🫑 Sheet-pan roasted bell peppers + whatever was left in the fridge
🥙 Mediterranean beef bowls
🍔 Hamburger bowls
🍠 Chickpea + sweet potato bowls

Also, I **improvise A LOT.** I rarely follow a recipe perfectly. Sometimes I’m just opening the fridge, staring at it for 30 seconds and saying, *“Alright… we can work with this.”*

Because dinner doesn’t have to be complicated or Pinterest-worthy to be **balanced, satisfying + delicious.** Although these pics did come out fabulous.

So here’s to hopefully keeping this series alive past Week 1 😂

**Which one do you want the recipe for? Comment below and I’ll share it!**

See you next week… *hopefully.* 👀

08/23/2026

At some point, taking care of yourself became confused with constantly trying to improve yourself.

There’s always something we’re told we should be working on: our bodies, our routines, our productivity, our discipline. And when you’re constantly chasing the next version of yourself, it’s easy to overlook the life you already have 🥹

Having goals isn’t the problem. Caring about your health isn’t the problem either. But those things shouldn’t require you to spend your life at war with yourself…

You’re allowed to care about nutrition, move your body, work toward things that matter to you, AND go out, eat the food, take the pictures, wear the swimsuit, laugh with your friends, and be fully present for all of it 🙂

Maybe the goal isn’t to finally become “good enough.”

Maybe it’s building a life you don’t have to keep putting on hold. 🤍

Real client wins 💛Watching my clients go from feeling lost and overwhelmed to confident and empowered in their health jo...
04/06/2026

Real client wins 💛

Watching my clients go from feeling lost and overwhelmed to confident and empowered in their health journey is why I do what I do 🙏🏼✨



Every step forward matters.

📆Schedule your free nutrition evaluation call today to chat how I can help! Link in bio

2026 Weekly Fitness Class ScheduleDM FOR GUEST PASS✌🏽
03/29/2026

2026 Weekly Fitness Class Schedule
DM FOR GUEST PASS✌🏽

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