When it comes to improving your health, consistency is what matters most. Quick fixes and fad diets can be tempting when it promises fast results, but small sustainable habits are what can make you the most successful. Have you ever started a health journey, and then a few weeks in you found yourself back in your old habits; you are not alone and this is common. “I’ll start on Monday” or “I will start next month” is a common statement that Registered Dietitians hear when peop

When people think about staying healthy, they often focus on eating well or being physically active. But sleep is just as important. In fact, sleep and nutrition work together to support overall health and well-being. Getting enough sleep can affect the foods we choose, and the foods we eat can affect how well we sleep. How Sleep Affects Food Choices Have you ever noticed that you're more likely to crave sweets or snack foods when you're tired? When we don't get enough sleep,

Healthy habits do not have to be big to create change! In fact, small routines practiced consistently as a family can make a big difference over time. The goal is not to change everything overnight. Instead, focus on simple habits that fit into your family’s everyday life. Eat Meals Together When Possible Sharing meals together can help families slow down and connect during busy days. Eating together may also encourage kids to try new foods and build positive habits around me

A common saying is that breakfast is the most important meal of the day; which is true! All meals are important, however, after not eating for eight to ten hours when sleeping, eating a nutrient dense breakfast is important. Balanced breakfasts can help to stabilize your blood sugar levels, prevent energy crashes, and regulate hunger hormones. Eating breakfast can help increase the hormones that keep you satisfied and full, and suppress the ghrelin, the hormone that stimulat

In today’s society being “thin” is the beauty standard, but at what cost? Being thin does not always mean being healthy, especially for young women. Thin does not equal health. Being strong focuses on how you feel, what your body can accomplish, and health. Strength and strength training is important for both men and women; it is crucial for building both muscle and bone density, and preventing injuries especially as we age. Trends in media are constantly changing and evolvi

As temperatures begin to rise, staying hydrated becomes even more important. Our bodies lose more fluids through sweat in hot weather, especially when spending time outside or being active! Why Hydration Matters Water helps your body function properly. Staying hydrated can help support: Energy levels Body temperature Digestion Focus and concentration Not drinking enough fluids can lead to dehydration, which may cause: Headaches Dizziness Fatigue Dry mouth Muscle cramps Don’t

Snacks can be a very useful addition to your day, and healthy snacking can help keep your energy up between meals while preventing you from getting overly hungry. Not all snacks will keep you full for long. Some may give a quick boost of energy, followed by a crash soon after. A more balanced snack can help you feel satisfied for longer. What Is a Balanced Snack? A balanced snack usually includes more than one type of food. The goal is to combine foods that give quick energy

Have you ever walked into the grocery store overwhelmed and unsure what to buy? You’re not alone; grocery shopping can be overwhelming, but with some small simple tips it can become easy, affordable, and support your health. Healthy eating begins on your grocery list. Create your list before getting to the store. Going into the store with a plan can help you stick to your list, buy the foods you need, and reduce food waste. Focus on having three to four food items from each

It’s easy for meals to get pushed aside during a busy day. Skipping breakfast, eating late, or going long stretches without food can happen without even realizing it. But eating regularly plays an important role in how your body feels and functions throughout the day. What Does “Eating Regularly” Mean? Eating regularly doesn’t have to be strict or complicated. For many people, it means eating every 3-5 hours, including meals and snacks. This might look like: Breakfast Lunch D

Have you ever felt overwhelmed when it comes to eating healthy? You are not alone, many people also feel this way. Food is not meant to be over complicated, there are some simple tips and tricks to help make eating healthy fun, affordable, and delicious. Most of the time we want to focus on eating nutrient dense, whole foods. One tip frequently given to clients is to aim for 80 percent of your meals and snacks to be nutritious, and 20 percent of the time they can be fun food

You’ve probably seen the words “whole grain” on bread, cereal, and other packaged foods; but what does it actually mean? Understanding this can help you make more informed choices, especially when shopping on a budget. What Is a Whole Grain? A whole grain contains all parts of the grain: The bran (outer layer, which has fiber) The germ (the nutrient-rich center) The endosperm (the starchy middle) When a grain is “refined” (like white bread or white rice), some of these parts

Instead of trying to cook while keeping kids busy at the same time, getting them involved can turn mealtime into something you do together. It can also help build comfort and interest around food and increase interest in trying new things. Start Small Kids don’t need to cook a full meal to be involved. Simple tasks are a great place to start. You might try: Washing fruits and vegetables Stirring ingredients Pouring pre-measured items These small steps help kids feel included

Eating isn’t just about what we eat, it’s also about when and how much. Our bodies have built-in signals that tell us when we’re hungry and when we’ve had enough. These are called hunger and fullness cues. Unfortunately, busy schedules, stress, and daily life can make it easy to miss or ignore these signals. Learning to notice them again can help make eating feel more balanced and less stressful. A Simple Hunger & Fullness Scale You can think of hunger and fullness on a scale

Freezing food is one of the easiest ways to make groceries last longer. It can help reduce food waste, save money, and make meals quicker on busy days. The good news is, more foods can be frozen than you might think. With a little planning, your freezer can become a really helpful tool in your kitchen. Why Freezing Helps Freezing slows down spoilage, which means you don’t have to rush to use everything right away. Instead of throwing food out, you can save it for later. It ca

Eating well doesn’t have to mean giving up the foods you enjoy. Sometimes small changes, also known as “food swaps,” can add more nutrients to your meals while still keeping the flavors you like. These swaps aren’t about perfection. They’re simply ideas that may help make everyday meals a little more balanced over time. Try Greek Yogurt Instead of Sour Cream Greek yogurt has a similar creamy texture to sour cream but often provides more protein. It can be used in many of the

Fiber is an important part of a healthy diet, but many people don’t get enough of it. Fiber is found in plant foods like fruits, vegetables, beans, and whole grains. It helps support digestion, keeps you feeling full longer, and can play a role in heart health. The good news is that adding more fiber to your day doesn’t have to be complicated or expensive. Small changes can make a big difference over time. Why Fiber Matters Helps move food through the digestive system and can

Photo courtesy of The Guardian Many of the quick and affordable foods families depend on each day fall into a category known as ultra-processed foods. They include items like soda, packaged snacks, and processed meats. These foods are heavily altered during manufacturing and often contain added sugars, fats, salt, and preservatives. Today, ultra-processed foods make up about 60% of the average adult diet in the United States and nearly 70% of children’s diets. A new national

Photo courtesy of Teen Magazine Adolescence is a time of major change. Teens are growing and developing physically, emotionally, and socially. It is also a critical time for mental health, and research suggests that eating habits may play a role in how teens feel. A review led by researchers at Swansea University and published in the journal Nutrients looked at 19 studies on diet and teen mental health. The results are not definitive; however, they give helpful insight into

If you struggle to get your kids to eat anything beyond their favorite foods, you’re not alone. Trying new foods can be hard for children, especially younger ones. The good news? This is completely normal. With patience and a few gentle strategies, you can encourage variety without turning mealtime into a battle. Photo courtesy of Patients ER And Hospital Remember that it takes time! Children often need to see a new food many times before they’re willing to taste it. Sometim

Photo courtesy of Veronika's Kitchen Baking is often tied to comfort, tradition, and sharing food with others. The good news is there are ways to gain nutrition from some of your favorite sweet goodies! With a few simple adjustments, muffins, breads, and other treats can include more fiber, nutrients, and balance, without losing the flavor everyone loves. Here are five realistic ways to get a little more out of your baked goods. 1. Add fruits and vegetables for natural sweet