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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

Nutrition doesn’t have to be complicated, or expensive; something we preach at Nutrition Education for All. In fact, it’s the simplest recipes that always taste the best.  Nutrition can be easy, inexpensive, and still taste good!  There are many ways to make meals nutritious, delicious, and inexpensive. Some of our favorite tips are to shop at farmers markets or locally, buy canned or frozen items, shop sales or deals at grocery stores, and buy produce that is in season. Thes

Breakfast cereal can be a quick and affordable option, especially on busy mornings. With that said, cereal aisles are packed with bold claims and bright packaging that can make it hard to tell which options will actually keep you full and energized and which are more sugar than anything else. Here are a few simple things to keep in mind when making your choice. How Much Are You Really Eating? Cereal bowls tend to be larger than the serving sizes listed on the box. It’s easy t

Food labels can be incredibly helpful tools for making informed choices; however, they can also feel confusing or overwhelming if you’re not sure what to look for. With a few simple tips, nutrition labels can become a powerful resource for supporting your health. Here’s what to watch for the next time you’re at the grocery store. Serving Size & Servings per Container One of the trickiest parts of a food label is the serving size . All the information on the label (calories, f

Photo Courtesy of Harvard Health Fats often get a bad reputation, but the truth is: your body needs fat to function! The key is knowing which fats are helpful, which to limit, and how to properly include them in your diet. Why is fat important?  Our bodies use fats for a multitude of reasons:  Help store energy and keep you full/satisfied after meals Insulate the body and protect organs Absorb fat-soluble vitamins (Vitamins A, D, E, and K) Support brain and heart health Witho

Image Courtesy of Business Insider Not everyone has access to a full kitchen, and that can make healthy eating feel out of reach. Fortunately, eating well doesn’t require a stove, oven, or lots of prep space. With the right foods and a little flexibility, it’s possible to build meals that are filling, balanced, and nutritious while still being realistic for everyday life. Start with what you have The first step is working with the tools you already have whether that’s a micro

When a Registered Dietitian tells you to “eat the rainbow” (and no, we don’t mean Skittles), it’s more than just a fun saying. Here are three reasons to add more color to your plate. Different color fruits/vegetables offer different health benefits  Provided by Mayo Clinic, the benefits (in rainbow order) are as follows… Red:  Supports heart health and brain function Thanks to: Lycopene (red pigment) Examples: Strawberries, tomatoes, red peppers, beets, radish Orange/Yellow:

Plant forward diets focus on eating more fruits, vegetables, whole grains, nuts, seeds, and legumes while eating less animal-based foods such as meat, dairy, and eggs.  Eating plant forward can be beneficial for overall health, while also allowing for flexibility in your diet. It can help reduce the risk of developing heart disease and type-2 diabetes and having a stroke; the risk of these diseases increases as we age.  Focusing on nutrient-dense foods such as fruits, vegetab

January often brings fresh motivation and a new set of resolutions. For many, those resolutions center on weight loss and/or eating healthy. Unfortunately, these resolutions too often lead to restrictive fad diets. While these diets may promise quick results, they rarely support long-term health and can actually do more harm than good. In 2026, let’s shift the focus away from short-term fixes and towards sustainable habits that truly nourish our bodies. Here’s why it’s time t

Every five years, the Dietary Guidelines for Americans  are updated to reflect the latest nutrition science. The most recent update, released January 7, 2026, introduces a major visual shift: MyPlate is being retired and replaced with a newly redesigned food pyramid . Since 2011, MyPlate has served as a simple, practical guide to building balanced meals and for many of us, it replaced the classic food pyramid we grew up with. So what’s changed, and what does it mean for every

If you have ever been curious what a Registered Dietitian keeps on hand at home, you’re not alone! My pantry and fridge are stocked with different items that help keep me nourished with foods that are convenient, tasty, and full of nutrition! Here is a sneak peek as to what is inside my pantry and fridge! Fruits and Vegetables: ·       Apples- high in fiber, don’t need to be refrigerated, and can be used in many recipes! ·       Blueberries- full of antioxidants, can be used

Eating healthy and in season doesn’t have to be hard. Eating seasonal foods can help save money and increase consumption of nutritious foods. There are dozens of recipes that can make it easy to fuel yourself with delicious and nutritious foods while allowing you to save money and time. There are many seasonal fall fruits in upstate New York such as apples, pears, cranberries, and grapes that are full of fiber and antioxidants to help keep you healthy as the seasons change. T