Simple Swaps Quiz

Test your nutrition knowledge with this quiz, proving that small changes can lead to big results.

How to Keep Fruit and Vegetables Fresh

Grocery shopping and gardening can be tiring, so your first instinct might be to throw all of your produce in the crisper drawers of your refrigerator and move on with your day. Please don’t.  Every person in America is responsible for roughly one pound of food waste each day, and fruits and vegetables are the…

A Healthier Thanksgiving Meal with Grocery List

According to the Calorie Control Council, the average American will consume 3,000 calories on Thanksgiving – at dinner alone. Drinks, dessert, and appetizers can quickly bring that total to 4,500 calories (consider that a slice of pecan pie is roughly 450 calories). The meal below, which includes dessert, comes to 1,060 calories. The calorie content…

Happy Halloween the Healthy-ish Way

Most everything Halloween-related in the food world involves copious amounts of sugar, cheese, or ranch dressing. If you type “healthy Halloween” into google, you get results for oranges cut to look like jack-o-lanterns and salads with no dressing. Call me a cynic, but a banana with a face made from three chocolate chips shoved into…

Free Handout: The Diabetes Digest

We hear a lot about “plant-based eating,” and for some reason, many people feel the incessant need to make it more complicated than it is. It truly is the simplest and most natural diet in the world. There are no bad vegetables and no criminal fruits. Research has shown again and again that people with…

The Good Mood Grocery List

Foods That May Alleviate Depression Several B vitamins, including folate, B1 (thiamin), B6, and B12, are essential to emotional wellness. The best sources of these vitamins are animal-based foods, including meat, poultry, fish, and dairy products. These vitamins are also found in a wide range of beans, nuts, whole grains, fruits, and vegetables, especially dark…

Why the Term “Anti-Nutrients” is More Than A Little Misleading

Many people eat foods like white bread and white rice, which are refined low-nutrient foods, while avoiding healthful foods because they are afraid of the “anti-nutrients” in whole grains, beans, certain types of nuts, etc. This is upsetting to me because it’s absolutely unnecessary to avoid these foods. The notion that these foods are unhealthy…

Week Two Menu with Grocery List and Recipes

Have you ever wondered how to plan an appropriate menu for yourself and your family? I recommend looking at the Dietary Guidelines for Americans, which will be revised next year. We could get into a long discussion about the Guidelines and what we agree with and what we disagree with, but I continue to believe…

One Week Healthy Eating Plan with Grocery List and Recipes

Number one request for many dietitians: “Just tell me what to eat.” There are a lot of reasons why this is a no-win situation. I don’t know all of your food likes and dislikes, and even if I did, I can’t say everyone in your house’s food preferences. I don’t necessarily know what your food…

Head Freeze: What is Going On in the Frozen Dessert Aisle

Lately, the ice cream/frozen dessert aisle has been expanding with everything from custard to gelato and dairy-free varieties of frozen desserts made of almond milk, coconut milk, and even avocado. Making things even more confusing is that serving sizes are all over the place – some restaurants will serve you a reasonably-sized 4 oz, and…