Sofia About Page
The Nutritionist Behind Good EATS – Sofia Gourlides

Sofia Gourlides is a Registered Dietitian Nutritionist working with the Good EATS Meal Plans & Cafe in Amityville, NY.  Sofia earned her Bachelor of Science in the Didactic Program in Dietetics and completed the Dietetic Internship Advanced Certificate Program from Long Island University. She also received her Bachelor of Arts in Psychology and M.B.A. in Marketing from Stony Brook University.

Sofia earned her Bachelor of Science in the Didactic Program in Dietetics and completed the Dietetic Internship Advanced Certificate Program from Long Island University. She also received her Bachelor of Arts in Psychology and M.B.A. in Marketing from Stony Brook University.

She obtained her certification in group fitness instruction for cardio kickboxing by the American Fitness Professionals and Associates. She strives to balance fitness and wellness to promote healthy lifestyles. Her areas of interest include weight management, sports nutrition, and chronic health conditions.

Her clinical skills were developed while working at Huntington Hospital and educating patients on cardiovascular disease, diabetes and kidney disease. She helped improve the nutritional decisions of patients for the best possible outcome and treatment. Her aspirations include providing medical nutrition therapy with the greatest regard for patient care.

She acquired supervised practice with a variety of experiences in the field of nutrition during her dietetic internship:

  • Clinical: She designed, implemented, and evaluated nutrition interventions using the Nutrition Care Process.
  • Renal: She created an agenda and educational handouts for use in dialysis counseling sessions.
  • Long Term Care: She conducted nutrition assessments for residents with various medical problems.
  • Community: She provided an assessment of clients concerning anthropometry, biochemistry, clinical profile, overall diet history and personal habits.
  • Institutional Food Service: She designed menus for regular, renal, cardiac and diabetic diets.
  • Counseling and Education: She provided individual nutrition counseling and created educational material on macronutrient balanced meals incorporating the exchange system.
  • School Food Service: She developed and analyzed recipes and menus for the National School Breakfast and Lunch Programs.

Her professional organization memberships include the Academy of Nutrition and Dietetics, Long Island Dietetic Association, Sports, Cardiovascular and Wellness Nutrition Dietetic Practice Group and Weight Maintenance Practice Group. She attained her ServSafe Food Protection Manager Certification from the National Restaurant Association.

She enjoyed gaining exceptional customer service skills while working at The Cheesecake Factory and fulfilling the mission statement to create an environment where absolute guest satisfaction is the highest priority. Her cuisine reflects the Mediterranean region from her Greek heritage including olive oil, fresh fruits and vegetables, fish, legumes and whole grains. She believes the key to a healthy lifestyle incorporates balance, variety and moderation.

How We Prepare Your Food

Our Good EATS menu items are crafted based on scientific literature to provide flavorful meals while staying true to good health.

Learn more about the processes behind our foods and why Good EATS is like no other meal plan you’ve ever experienced.

The Three Pillars of Good Health: Balance, Variety & Moderation

Our Registered Dietitian Nutritionist, Sofia, believes that the three pillars of good health are balance, variety and moderation. Here’s why:


Take our full-sized meals for example, and you will see that they each provide healthy balances of carbs, proteins and fats. Balancing meals ensures that you are getting all of your vital nutrients to help your body run at peak capacity.

Many of our meals provide one serving of carbs, vegetables and protein including healthy fats from foods cooked with extra virgin olive oil. Unlike other meal plans that eliminate certain food groups, scientific research tells us that a balanced diet of carbs, proteins and fats is integral to a healthy lifestyle. This is especially true with people with diabetes that are in need of a consistent carbohydrate diet to help keep blood sugar levels steady throughout the day.

The general public also benefits from this type of diet, a balanced meal helps to slow down the rise in blood sugar and aids to provide energy for everyday activities, especially exercise. If you were to follow, for example, the Atkins low-carbohydrate diet, you would be limiting your intake of B vitamins, carbohydrates, antioxidants and phytonutrients.


 At Good EATS we encourage our members to change up their food choices from meal-to-meal and day-to-day. Rather than eating the same thing every day, introducing new foods forces your metabolism to adjust. In addition, eating new foods is exciting and Good EATS gives you the option to eat something new every day with our 100’s of combinations of breakfast, lunch, dinner and snacking options.


All categories of food fit into a healthy lifestyle but only if they are consumed in a moderate amount; one that doesn’t exceed one to two servings. To satisfy your sweet tooth we offer desserts such as our homemade cookies and have more recipes coming soon.

Healthy Preparation Highlights

Good EATS strives to provide the healthiest food options by making foods that are:

  • Prepared with fresh fruits and vegetables
  • Prepped the same day or the night before
  • Never fried

Our Balsamic and Caesar Dressing are made in-house with no additives or preservatives.

Organic and Low-Sodium Sauces: Many of our sauces are organic, gluten-free and low sodium. Enjoy BBQ, Honey Mustard, Garlic Steak, Thai Peanut, Ginger Stir-Fry and other tasty sauces on your favorite menu items.

Low Sodium

The U.S. Food and Drug Administration recommends consuming no more than 2,400 milligrams of sodium per day. At Good EATS we have designed our meals to satisfy those parameters. You’ll find that each of our menu items has around 600 to 700 milligrams of sodium or less so that three meals a day and two snacks will fall right into those healthy recommendations.
The risk of consuming over 2,400 milligrams of sodium per day is that excess sodium can increase blood pressure over time. High blood pressure (hypertension) forces the heart to work harder and can increase your risk of heart disease, kidney disease and stroke. Therefore, low-sodium meals – such as the ones planned by Good EATS – help keep you healthy.

High Fiber

We have also designed our meals to contain ingredients such as fresh fruits, vegetables, and whole grains that provide a rich source of fiber. Meals that are high in fiber are broken down slower in the stomach leading to an increased feeling of fullness for a longer period of time. A good supply of fiber will also help control cravings to help prevent over-eating and cravings throughout the day.

Ingredients without Additives or Preservatives 

At Good EATS we try to keep all of our foods as close to the source as possible. This means no use of artificial sweeteners, preservatives, additives and no refined sugars. We prefer to use honey as a sugar source because it has additional health benefits, contains antioxidants and has other disease-fighting attributes.

Food and Fitness: Pre & Post Workout Meals

Our Good EATS meal plan nutrition program has been designed to work hand-in-hand with fitness and nutrition, especially for those living an active lifestyle. A recent study has shown that diet alone may attribute to weight loss short-term but the combination of diet and exercise is integral to long-term weight loss. There are many ways to accommodate active lifestyles with food as they pertain to weight loss, maintenance, or gain in muscle mass.

At Good EATS we designed many pre and post workout meals in the appropriate carbohydrate to protein ratio so that your body replenishes at the most effective time. The pre and post workout meals are structured so that clients can get the nutrient supply they need to achieve their fitness goals. By eating one of the snacks pre workout and one of the meals post workout, hunger will be controlled and glycogen stores, a source of energy, will be maintained. The other benefit of this meal design is that muscle may be reduced in breakdown and increased in repair and build-up.

For example, if you work out in the morning, you’d eat a snack before your workout and then one of your breakfast meals as your post workout. If you were working out in the afternoon, you may use one of your snacks before your workout then your lunch meal post workout, and so on for evening workouts around dinner time.

Studies have shown the optimal carb to protein ratios for those who are strength training or weight lifting versus endurance exercise or cardio. For strength training, the recommendation is a 2:1 carb to protein ratio. Strength trainers break down more protein during workouts so they need to replenish that with a pre or post workout meal that helps them do just that. Endurance training on the other hand, works best with a 4:1 carb to protein ratio as endurance athletes need more energy and this is supplied by carbs. Depending on the intensity of your workout, you will find that there are meal options that will work best to help you achieve your ideal results.

Visit Us

Good EATS Cafe

80 Merrick Road
Amityville, NY, 11701