All Posts In Food & Nutrition Experts

What Nutritionists Pack Their Kids for Lunch

by in Food & Nutrition Experts, August 20, 2017

Registered dietitians have picky kids too! When my son was younger, he would never eat fruit when he was younger, but he would go for green vegetables. Go figure!? For his lunch, I would pack broccoli because I knew he would eat it. I asked other RDs from around the country pack in their kids’ lunchboxes, and some of their answers may surprise you.

 

Fruit

It’s no surprise that fruit tops the list of RD-approved lunch fare.

 

​“My 2 year-old son Lucca loves fresh raspberries, so I pack him a container of organic raspberries every day he attends daycare. If the berries don’t look good at our local grocer, I’ll slice up organic strawberries, which he also loves. He puts the raspberries on his finger tips and eat them off one by one.”  ​ Read more

What Does “Clean Eating” Mean, Anyway?

by in Food & Nutrition Experts, August 8, 2017

While the term “clean eating” is one of the hottest eating-style trends of the past few years, it’s leaving consumers, the media, and dietitians alike confused about what the term really means and the benefits it conveys on health.

 

The core definition of clean eating that most of its advocates agree on is choosing whole foods as they are closest to nature, or in their least-processed state. From there, different interpretations abound, from Paleo to dairy-free, grain- or gluten-free and vegan. But Wendy Bazilian, DrPH, MA, RD, author of Eat Clean Stay Lean defining the term as such: “Clean eating is about taking steps toward real, wholesome, simpler, minimally-processed foods more often (not absolute or always) and away from highly processed foods.” Let’s take a deeper dive into the science behind this healthy food trend.

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Buyer Beware: The Dangers of Confusing Food with Supplements

by in Food & Nutrition Experts, July 31, 2017

Are you looking for the magic pill for weight loss, increased energy or anything else that ails you? You aren’t alone. While the draw of dietary supplements is strong and the claims compelling – don’t be fooled – these products are not the same as food. For example, a recent study identified green tea extract as a potentially dangerous ingredient. While sipping on green tea can benefit health, the supplemental form commonly found in weight loss and bodybuilding supplements has been linked to many cases of liver damage. Here are 4 other supplements that are much more dangerous than their food-based counterparts.

 

Why Supplements Can Be So Dangerous

Unlike foods and medications, the dietary supplement industry has very little FDA oversight. For this reason, many products sold on store shelves and online are manufactured without proper safety testing. These dangers may be the culprit for a dramatic uptick in liver disease over the last decade. Health conscious consumers are rightfully confused. When a nutrient gets attention for its health benefits, it’s logical to look for more from a supplement, but this can do more harm than good. While there is a time and place for supplements when a true deficiency has been detected, some of the most popular nutrients out there can treat your body very differently when taken in supplement form. The good news is, however, it’s spectacularly hard to eat your way into toxicity if you stick to the whole food sources. Read more

Drinking Tea May Bring Deeper Benefits Than You Realized

by in Food & Nutrition Experts, Food News & Trends, July 26, 2017

Coffee, tea or … well, both have their fans. But only one of them is traditionally drunk with crumpets at teatime, so, hey, tea definitely has that in its favor.

 

What’s more, a new study suggests that drinking tea, especially for women, could actually affect us at a genetic level and modulate our risk for certain diseases, especially cancer. The results were somewhat different for coffee. Big ups for tea then.

 

“Previous studies have reported health benefits of tea and the aim of our study was to investigate if tea consumption lead to epigenetic changes on the DNA, which might be one of the mechanisms behind these health effects,” the study’s lead author, Weronica Ek, a researcher at department of immunology, genetics and pathology in the Science for Life Laboratory at Uppsala University, in Sweden, tells Healthy Eats. “We did find epigenetic changes in women, but not in men, drinking tea.” Read more

Can Packaging Give Your Food a Health Halo?

by in Food & Nutrition Experts, Food News & Trends, July 18, 2017

We all try our best to eat healthy and buy nutritious food for our families. But the amount of information, misinformation and just plain marketing speak we’re hit with every trip to the grocery store can make goal hard to achieve. “Many foods contain front of package nutrient claims that make you think you are eating a healthy food,” says Alissa Rumsey M.S., R.D., author of Three Steps to a Healthier You. “This so-called ‘health halo’ often causes people to overeat foods they think are healthy.” Read more

6 Little Tricks to Prevent Vacation Weight Gain

by in Food & Nutrition Experts, Healthy Tips, July 11, 2017

With summer in full swing, I’m daydreaming about the travels I have planned for the season — including a couple of weeks in Europe — and about ways to make my travels healthier too. The tactic I’m using for part of my Europe trip: renting an apartment. This allows me to prep breakfast and even dinners — plus, I get the bonus of getting to cook with local produce! When my boyfriend and I were visiting the Pacific Northwest last summer, we whipped up the most delicious meal in our apartment rental, using mushrooms and huckleberries from a local farmers’ market.

 

To help you have the healthiest vacation possible, I rounded up top tips from my dietitian colleagues. I hope you put them to good use!

 

Load up on local produce. Hello, papaya and passion fruit! “Resort and cruise buffets are jam packed with fruits, vegetables, as well as lean protein options, which can help you feel full on fewer calories,” says Marisa Moore, RDN, owner of Marisa Moore Nutrition. “Fill up on those foods during your first trip to the buffet. If you’re heading to a tropical location, indulge in the abundant local fruits and vegetables, which are naturally nutritious and lower in calories.” Read more

Camp Essentials: Ideas for Meals and Snacks

by in Food & Nutrition Experts, Kid-Friendly, July 5, 2017

Summer has arrived, which means school is out and camp is in. If you’re sending little ones off to day camp this summer, it’s time to think about what the heck they’re going to eat. Since camp meals can be more stressful than packing school lunches, we’ve got some tasty, healthy and easy ideas to make meal prep feel like you’re on vacation.

 

Be Cool

Summer heat is great for camp, but not for food safety. Keep lunches cool with plenty cold packs to prevent the growth of unhealthy bacteria. Even if lunches are to be stored in refrigeration, it’s a good idea to bring an ice pack along to make sure everything stays cool during transport. Reusable ice packs are an affordable option, or use a pre-frozen 4-ounce water bottle. Read more

5 Tasty Recipes to Cure What Ails You

by in Food & Nutrition Experts, June 28, 2017

Between the demands of work and family, life can get you stressed, upset and zap your energy. Luckily, there are foods you can eat to help feed your mind, body and soul. So the next time you’re feeling fatigued, stressed or your skin looks a mess, consider these recipes to cure what ails you.

Stay Energized

Instead of turning to candy which will give you a quick-fix sugar high, turn to fiber-filled whole grains like sorghum, quinoa and farro. Whole grains take longer to digest, giving you long-lasting energy. They also provide a boat load of energy-boosting B-vitamins.

Recipe: Grilled Scallops with Orange-Scented Quinoa (pictured above) Read more

3 Ways to Be Confident in Your Food Choices

by in Food & Nutrition Experts, June 22, 2017

According to the 12th Annual Food and Health Survey released by the International Food Information Council Foundation (IFIC), 78-percent of Americans encounter a lot of conflicting info about what to eat and what foods to avoid. More than 50-percent of those polled say that this conflicting info makes them doubt their food choices. Here are 5 ways you can be confident in the food decisions you make.

Stop Making Assumptions

The survey also found that many consumers are making incorrect assumptions about certain foods, including fresh verses frozen and canned. Consumers are almost five times as likely to believe a fresh product is healthier than canned and four times as likely to believe a fresh product is healthier than frozen. Read more

The 6 Nutrients Vegetarians and Vegan Diets May Be Missing

by in Diets, Food & Nutrition Experts, June 17, 2017

Incorporating more meatless meals into your diet is a great way to boost health. Research shows that eating more plant-based foods and less animal products can reduce the risk of heart disease, type 2 diabetes and even some cancers. However, whether you choose to eat this way part-time or all of the time, there are a few nutrients that need more planning to ensure you are getting enough. Luckily, there many whole food sources, fortified foods, and supplements to ensure you are meeting the daily nutrient requirements. If you follow a vegetarian or vegan diet, or plan on switching any time soon, be mindful of these 6 nutrients.

 

Vitamin B-12

Vitamin B12, found primarily in animal products, is needed for production of DNA and maintaining nerve cells. A deficiency can cause megaloblastic anemia and nerve damage, among other problems. Therefore, a reliable source of B-12 is essential, especially for vegans, in order to prevent deficiency. Since fortified foods vary greatly in the amount of B12 they supply, a daily supplement is recommended instead. Read more

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