Recently there has been more attention given to the idea of “intuitive eating.” There are even hashtags galore for this underlying healthy eating philosophy, but what exactly is it? Paraphrasing, we see intuitive eating as a process that helps individuals learn to trust their own bodies again and to eat foods that make them feel good both mentally and physically without using a lot of valuable brain space. 

As dietitians, we often hear an initial bout of frustration from clients as they quickly try to sum up intuitive eating as a plan to “eat whatever you want whenever you want whenever you want.” This habitual act of seeking out a quick fix immediately diminishes the intuitive eating journey. 

Again, intuitive eating is a journey and it is made up of the following ten principles:

• Reject the Diet Mentality
• Honor Your Hunger
• Make Peace with Food
• Challenge the Food Police
• Feel your Fullness
• Discover the Satisfaction Factor
• Cope with your Emotions without Using Food
• Respect your Body
• Exercise-Feel the Difference
• Honor Your Health with Gentle Nutrition

In general, our culture is so diet focused that it’s hard to trust our own bodies because of all the external messages we are constantly bombarded with. We believe the doctor, celebrity or even the dietitian should know exactly what we should eat (but nobody knows you like YOU!). We scour the internet for meal plans that we think are in our calorie range and eat only those foods over and over again all in the name of health, wellness and/or weight loss. 

Here’s what we know about dieting*: 

• Slows your body’s ability to burn calories

• Increases likelihood of gain weight
• Increases appetite
• Reduces ability to feel hunger and/or fullness, making it easier to confuse hunger with emotional needs
• Increases fat storage enzymes and reduces fat releasing enzymes
• Reduces total amount of muscle tissue (muscle burns more energy than fat)
• Increases your body’s efficiency at wringing every calorie out of the food you do eat so that you digest food quick and feel hungrier sooner

*Taken from Health At Every Size


Despite knowing these things about dieting we continue to look for “the answer” with the newest fad diet. If you’re ready to ditch the diet mentality and want to learn more about Intuitive Eating drop us a line at info@nutritionrites.com. 

*Kayla Fitzgerald,RD LD is in the process of becoming a Certified Intuitive Eating Counselor which means she has undergone hours of additional training specializing in this topic

​

​Pumpkins pack a nutritious punch, their varying parts containing vitamins and nutrients such as calcium, potassium, iron and vitamin A. While fresh fruits and vegetables yield the highest nutrient contents, canned pumpkin purees are not far behind so do not hesitate to use these for recipes like this Healthy Pumpkin Pie Dip from the Academy of Nutrition and Dietetics. However, never underestimate a good roasted pumpkin recipe. Since pumpkins are from the winter squash family, it is no surprise they cook up similar to the acorn and spaghetti squash varieties. If you are aiming to get in additional iron and fiber, you will want to go for the pumpkin’s seeds. 

We love this Roasted Pumpkin recipe from @SteamyKitchen.
@Jessica_Gavin provides step by step instructions on how to roast those pumpkin seeds. 

Vegetarian options are continually expanding, making it easier for vegetarians to meet their nutritional needs through food sources. Leveraging all food groups including vegetables, fruits, grains, dairy, protein and fats aids in more easily achieving nutrients needs on a daily basis. For example, the inclusion of dairy provides Vitamin B12, which is necessary to prevent anemia. If a vegetarian is not yet routinely achieving the vegetarian intake requirements as recommended in the Dietary Guidelines for Americans, additional supplementation may be suggested until adequate intake is achieved.
 
For example, if a vegetarian does not get adequate dairy, soymilk, rice milk or fortified cereals, they may need to supplement Vitamin D and Vitamin B12. If fish or eggs are missing from a vegetarian diet, supplementation of Omega-3 fatty acids may be required as plant-based fatty acid intake in insufficient for human needs. If there are certain food groups that are more difficult to include on a daily basis, the key is slowly adding more in (e.g., one additional time per week, then two additional times, and so on). Ultimately you’ll most likely have to try new products and plan ahead.

 There is a lot of nutrition information out there, and while you may be eager to set your child up for healthy lifestyle choices, it is important to understand the age appropriateness of certain teachings.

Specifically, children ages three to five years typically learn best with hands on tasks that involve tearing, mashing and washing. They will not be extensively using utensils, but they will still be practicing some motor skills. They will learn most about nutrition through observance of the other tasks going on around them.

Kids ages five to seven years will have much improved motor skills, and safe and appropriate cooking utensils can be used. There are kid friendly products such as knives, graters and mixing sets. Think ahead and prepare for additional tasks that can easily be incorporated with just a bit of prep (e.g., have your child crack the egg in a small separate dish and then add it to the other ingredients). Additionally, at this age, kids can begin incorporating newly acquired school-based skills in the kitchen. For example, a recipe may be practice for reading.

Once your child becomes a teen, they should be able to participate in almost any part of meal preparation. This may also be a great time to begin introduction of more formal nutrition education. Eatright.org offers lessons on Teaching Your Teen about Nutrition Facts Panels. This is a unique opportunity for you to help your kids forgo many of the nutrition myths out there. 

If you’ve heard it once, you’ve heard it a thousand times that “breakfast is the most important meal of the day.” While it is good to ensure that we are fueling our days, a typical breakfast at seven or eight in the morning may not be the answer for you. Everyone is different and this includes hunger cues and food preferences. If you find that you just aren't hungry in the morning, explore why. From there, you can implement possible solutions to make your first meal complete and convenient. 
 
To accomplish this, you’ll first want to ensure that mealtimes in general are prioritized and that distractions are minimized. My favorite hashtag is #cookingisalifeskill. No matter who you are, you need to know how to feed yourself! What you do prepare may depend upon your schedule, desire to cook and taste preferences. You can find a solution that fits you and a Registered Dietitian Nutritionist can help. Keep in mind that you may need to leverage a weekend day where you can pay attention to routines including eating, restroom use and physical activity. There may be some connections between bowel movements and mealtime readiness, for example.
 
If you feel confident that you truly are not hungry until after it’s time to head out the door, get prepared. Perhaps a higher fat milk or yogurt drink is a quick solution just before you leave the house. This is especially key if a morning snack is may not be feasible. Remember that your body has been fasting all night long. 

Overall, here are a few things to keep in mind: 

• Your body is fasting all night long and meals are typically digested 100% within 4 hours. 
• Your brain needs a constant supply of glucose. A breakfast that includes carbohydrates can help energy the body and brain to aid in your ability to focus. 
• What you have the night before may affect your appetite the following morning. If you believe this is the case, try small, continual adjustments over a period of a week to see if the changes made a difference.
• Breakfast doesn't have to be limited to cereal, yogurt, eggs and muffins. Peanut butter and jelly sandwiches and toast with cheese and tomato are both great options. 

There is significant science associating sleep and nutrition. While food choices can affect sleep, there’s evidence that suggests sleep can also influence diet.
Weight change has been associated with inadequate sleep, whereby appetite-regulating hormones are altered.
 
Imagine waking up after a restless sleep. You are tired, and you realize you are craving carbohydrate-rich foods. In this scenario, your body is looking for an immediate energy source. In order to properly fuel such a day, it is recommended that your pair those needed carbohydrates with fat and protein. The goal is to give your body the fuel it needs while avoiding a carb-induced sleepiness. While carbohydrates may not be labeled as “snooze foods,” they actually make tryptophan (a protein that causes sleepiness) more readily available to the brain. Ensuring each meal has a mixture of protein, carbohydrates and fat is ideal.
 
Read more on Nutrition and Sleep from the National Sleep Foundation.
EatRight.org also boasts a great article How Sleep Habits Affect Healthy Weight.
Macronutrient Ratios in a Diet

There's a lot of press on additives. While ingredients are usually top of mind, one of the main points The American Academy of Pediatrics policy statement regards is that of containers. Some of the biggest additive "offenders" were nitrites used to cure meats, BPA which is used to line most cans, and phthalates used in plastics. The statement also called for action on the part of our government for tighter regulations on these chemicals so that we don’t have to be afraid of the food we put in our body and the products our food gets packaged and stored in. Does this mean you should never eat bacon again? Or throw away everything in your kitchen made of plastic? Of course not! However, you can make a few small changes to improve your family’s health.

• Avoid placing plastics in the dishwasher/microwave
• Eat fresh fruits and vegetables when possible
• Use glass or stainless steel products in place of plastic when possible
• Encourage hand washing before handling food and wash all produce with a skin that will be consumed
• Avoid/limit processed meats (especially during pregnancy and first 3 years of life)

Any reduction in exposure is good so don’t feel like you have to drive yourself crazy trying to avoid these things 100% of the time. Sit down with your family and discuss what changes will be feasible for your family and of course consult your Registered Dietitian with any questions you may have.

​While it is always a good idea to get be familiar with food safety guidelines, summer is an especially good time to get a refresher on such rules. Temperatures outside rise and family travel picks up, which means food transport and storage will take a little more consideration. The Centers for Disease Control and Prevention estimates that approximately 1 in 6 Americans get sick from food-borne illnesses each year, so pack your beach or road trip snacks cautiously.
 
Some key points to note include not leaving food sitting out for more than two hours, or one hour after temperatures reach 90°F. If you are packing a cooler, be sure to clean it out first with soap and warm water to minimize bacteria growth. In general, you want cold food to remain cold (<40°F) so be sure to include ice on your packing list. Some public beaches, parks or rest areas may lack fresh water facilities, so ensuring you have
hand sanitizer is also a good idea. Basic Food Safety Standards can be found here. 

​Amanda Cain | May 27, 2019

Ever find yourself saying, “I have nothing in my fridge!” Or maybe you just have a pantry full of items that you’ve never gotten around to eating? Sometimes it can be hard to think of pantry  meals as opportunities to still get in a balanced meal but if you know us you know that we love them for multiple reasons! 

Below are some items that can be helpful to have stocked in your pantry: 

• Canned Fruit: The obvious use may be just eating some out of a small bowl for a snack or dessert. When choosing canned fruit for your pantry, opt for those with 100% juice rather than syrups. Other ways to use canned fruits include adding some (drained) to plain yogurt to make a parfait, mixing into oatmeal, grilling pineapple slices to add to a burrito bowl, or adding a small splash of the juice to sparkling water and ice for a refreshing summertime drink.
• Nut Butter: There are so many nut butters out there – almond, peanut, sunflower, cashew, you name it. Most probably use them for sandwiches, but you can also add some to oatmeal for a little extra protein and fat to keep you satiated. Add to whole wheat pasta or rice noodles with a little bit of low sodium soy sauce, and serve with sauteed frozen veggies (like this Japanese blend) for a Thai-style stir fry. You can even make a West African Peanut Soup by cooking vegetable broth, peanut butter, hot sauce, tomato paste, kale, garlic, ginger, and onion in a large pot, and serving with a little bit of brown rice.
• Beans are also pretty versatile and diverse – from black to garbanzo, pinto to navy. Try switching out one type of bean for a different “typical” recipe for a new flavor. For instance, take a bean of your choice (rinse canned beans to lower sodium), and mash in a bowl with tahini, garlic, lemon juice, cumin, and vinegar to make hummus.

      Combine with low-sodium broth, seasoning, and veggies to make chili, minestrone, or                 another soup:

• White chicken chili (LS chicken broth, chicken breast, chili powder, onions, corn, green chiles, garlic) – top with tortillas/chips
• Regular chili (LS beef broth, chili powder, cumin, tomatoes, garlic, onion powder, peppers, other veggies like corn or zucchini optional) – add a few drops of vinegar
• Minestrone (tomatoes, veggie broth, basil, oregano, thyme, garlic, carrots, zucchini, yellow squash, celery, onions) – top with parmesan

      Other ideas could include seasoning with peppers and serving with cornbread and sautéed       greens (kale, collards, turnips, etc.), serving with homemade Spanish rice, peas, and                   carrots;  making homemade veggie burgers; or making a bowl with mashed sweet                       potatoes, sautéed broccolini, and topped with an egg and Everything but the Bagel                       seasoning.

• Oats: Whether you like them hot or cold as overnight oats, the possibilities beyond just a plain bowl of oatmeal are endless. Tip: If you have a practically-empty nut butter or fruit spread jar, skip that ingredient and add all the other ingredients to the jar to get the last little bit!
• Hot or Cold Oatmeal Recipes:
  • Pineapple Upside-Down Oats (canned pineapple in juice, oatmeal, 1 Tbsp sunflower butter, cherries, vanilla)
  • PB&J Oats (1 Tbsp no-added-sugar jelly/fruit spread, 1 Tbsp almond/peanut butter, oatmeal)
  • Coconut Cream Oats (oatmeal, coconut or vanilla yogurt, shredded coconut, optional toppings: nuts, pineapple)
  • Chocolate Chip Oats (oatmeal, banana slices, sunflower butter, chocolate chips)
  • Savory Breakfast Oats [probably best hot] (oatmeal, spinach, eggs, harissa)
• Cookies (oatmeal raisin, chocolate peanut butter)
• Granola (oats, nuts, dried fruit, cinnamon/clove/spice, vanilla, oil of choice) – layer with plain/lightly sweetened yogurt & frozen berries
• Pasta: Think beyond basic spaghetti or mac & cheese – pasta can be a great way to get whole grains, plus veggies, protein, and flavor. You can combine whole-grain ditalini or elbow macaroni with a light olive oil mayonnaise or vinaigrette with peas, carrots, tomatoes, and zucchini to make pasta salad. Toss whole wheat penne with light alfredo, sautéed spinach, tomatoes, and top with Parmesan, parsley, and a dash of harissa sauce. Use rice noodles in soups like pho, or as a stir fry with chili sauce and low-sodium soy sauce/tamari, garlic, frozen stir-fry veggies, and baked chicken cut into bite-sized pieces. Top with sesame seeds.
• Quinoa exploded on the market a few years ago, and now we reap the benefits with so many unique recipes out there. Add a little Moroccan flair to your quinoa by tossing in low-sodium chicken broth, ginger, turmeric, onion, garlic, paprika, black pepper, a little olive oil, dried fruit (like cherries or dates), kale, and chickpeas (canned/drained). Cook together in a skillet and enjoy topped with cilantro and chopped nuts (like almonds).
• Canned Veggies like beans, no-salt options are best. However, you can still use up regular versions, and either drain/rinse, or use that included salt in lieu of added salt for recipes. Use as a side with your meal, or for perhaps less-common choices, like canned beets, get creative. Add (drained) to a salad with spring greens, cucumbers, dried cranberries, nuts, and a light raspberry vinaigrette. Enjoy in a bowl with avocado, edamame, grated carrots, and a ginger-lemon vinaigrette. Try roasting with a little topping of low-fat cream/Neufchatel cheese, walnuts, and honey. Or, make a tossed salad with feta cheese, cucumber, and dill.  ​ ​
• Rice is a great blank canvas for using up some pantry items. One option is in a cold poke bowl, with rice, salmon, avocado, cucumber or zucchini noodles, and spiralized carrots (top with sesame seeds). Make your own Spanish rice with a little bit of olive oil, garlic, onion powder, chili powder, cumin, and tomato sauce (adding a spoonful at a time until reaches desired consistency). Serve with peas and carrots, green beans, and beans (like pintos). Another option is to make a “Hawaiian” bowl with rice, black beans, pineapple, 1 Tbsp of queso fresco and 1 Tbsp of BBQ sauce.

Amanda Cain, Medical University of South Carolina Dietetic Intern
[En Espanol]

Are you using gentle nutrition to help you live your best life?

What makes a food “healthy?” Ever wondered what foods or styles of eating are “good” or “bad?” While there are some similarities in nutrition recommendations that are generally applicable to most people, like eating more fruits and vegetables, the reality is that the way each person “eats healthy” may be a little different from person to person.

For instance, while whole wheat toast is something that someone with celiac disease might avoid because of its gluten, for another, it’s a great way to get in whole grains, with its carbohydrates, fiber, and folic acid among other nutritional benefits. Likewise, while one person may find switching to black coffee is an easy way to limit added sugars, another may find that much less enjoyable, and might choose to limit his or her added sugars by just using less sweetener, or by decreasing sugar somewhere else during the day.

The point is – you have to find a way to use nutrition guidelines that works for you. Not only does healthy eating look different based on any medical conditions and your taste preferences, but also based on emotions, personality, and lifestyle.

Another example - one person may enjoy the challenge of following nutritional recommendations very closely, and thrive off having accountability to help reach his or her goals. This person may tell friends and family about new nutrition information, or certain “nutritional challenges” they are following. Doing so may motivate him or her to continue towards those goals in a healthy way. Meanwhile, for someone else struggling with disordered eating, hearing negative talk about certain foods in the workplace or with friends could discourage him or her from eating some of the nutritious foods that he or she is already struggling to feel “okay” about eating.

Lastly, remember that nutrition is just one part of health, and that it is not all-or-nothing (nutritional indifference vs nutritional perfection). It’s important to keep nutrition in mind, but for the sake of quality of life, learn how to strive for nutritional progress while making peace with nutritional imperfection.

Here are some questions to ask yourself to determine what “healthy eating” might look like for you:

1.       Do you have any medical conditions? What are your nutrition priorities?
If someone has a severe peanut allergy, the first thing they check on the nutrition label is probably not going to be the saturated fat content. It’s likely the ingredients – to make sure there are no peanuts. That’s not to say people can or should only consider one aspect of nutrition when looking at food, but some issues may be more important for you.
With all the nutrition “advice” out there, some of which may not always even be accurate, it can get overwhelming. If you followed ALL the nutrition “advice” out there, you couldn’t eat anything, which isn’t good either. Think of what nutrition priorities might be most important for you, and focus on those. If you’re not sure, seeing a registered dietitian nutritionist is a great start.

2.       What might some of my loved ones be struggling with regarding food?
I personally think there is something very special about sharing food and meals with the people you love – it’s like nourishing your body and your soul at the same time. Yet sometimes, eating with others can become a source of stress. Practice being present and mindful; slow down and enjoy not only the food, but the time with loved ones.
Especially in your immediate family, consider in what ways you’d like your diet to match and differ from other family members. Maybe you choose to go vegetarian alongside a spouse, or you try new foods together every night with a picky eater. On the other hand, maybe you need a different amount of food at each meal than another family member based on your age or activity level, etc.
Try also to be aware of how you talk about food with others. It can be a good thing to find a support system, but especially in larger groups of people, consider your audience. You may not know who is struggling with their own dietary restrictions, weight, disordered eating, etc.

3.       Just because this works for this person, will it work for me?
One person’s nutrition goals may look very different from another’s, and one person’s way of eating may not work for another. That’s okay – we’re all different. Sometimes we can draw inspiration from others – a new snack idea, a new recipe, etc.

And while how we eat may evolve with us throughout life, consider how your nutritional choices will make you feel physically, mentally, emotionally. And if you’re not sure whether it’s something that is good for your body, or that you could enjoy and be okay with, don’t stress – eating healthy has more than one look. Meeting with a dietitian can help you strategize what ideas might work best for you.

​[Spanish version here]
Amanda Cain, Medical University of South Carolina Dietetic Intern

Author: Morgan Curless

It’s Spring and gardens all over are popping up. We love the beautiful flowers and fresh produce that come from our garden, however, it's key we ensure that the soil used is nutrient-dense enough to grow bountiful products. Compost soil is an amazing way to minimize food waste, while also adding a variety of nutrients needed into the soil. 
 
What Can be composted:

• Pizza Boxes
• Coffee grounds and filters
• Paper products
• All food scraps including meat, bones, and dairy

 
All of these items can be broken down and used for soil.  Composting can be done directly in the back yard and turned daily to promote breakdown. Composting has not only growing benefits, but also earthly benefits. Typically, waste is sent to a landfill when not composted. During decomposition in the landfill a toxic gas, methane, is released into the air. Composting is a biological process that does not release methane, reducing the toxicity in the air we breathe. Composting is an excellent way to improve the quality of our garden, while also improving our environment.
 
Each time I cut the top off of a carrot or dump my coffee grounds into the trash I consider the possibility of composting, and potential for my waste to become something more than just trash. I currently live on the second floor of an apartment complex and have no way to build a compost pile, nor the time to maintain it even if I did. There was once very little one could do with their compostable waste in this type of living situation. Now, there are multiple solutions from community gardens to services like CompostNow, that offers composting services. 

We can’t help but geek out over the idea of nutrient-cycling and replenishing lost nutrients back into the soil. Composting our waste products is a great way to not only reduce our carbon foot print, but also ensure the nutrient profile is maximized in the produce we are feeding ourselves and our families.

​Author: Savannah Weeks 
 
According to the National Institute of Allergy and Infectious Disease (NIAID), “a food allergy is defined as an adverse health effect arising from a specific immune response that occurs reproducibly on exposure to a given food.” Prevalence of food allergies has increased significantly over the past decade and is an important health issue for millions of Americans. However, false or clinically irrelevant positive allergy tests for foods are common. Indiscriminate and non-evidence-based screenings often lead to unnecessary dietary restriction.

Specifically, tests such as allergen-specific IgG are not supported by evidence and should not be used to diagnose food allergies. Only serum IgE tests and double-blind, placebo-controlled food challenges can be used to diagnose food allergies. Many serum samples show positive IgG results for foods that cause no clinical symptoms in patients. There are no controlled studies demonstrating the diagnostic value of IgG testing in food allergy. IgG results indicate that someone has been repeatedly exposed to food components, recognized as foreign proteins by the immune system. This does not mean that the person is hypersensitive to the food component, but rather that there is immunological tolerance. It merely shows a normal physiological response of the immune system after exposure to food components.
 
Food allergies can be frightening and serious, but they are still rare. It’s estimated that >20% of the population is modifying their diet due to a perceived food allergy, but it is estimated that only 4% of adults have true food allergies. Unnecessary dietary restriction can lead to nutrient deficiencies, lower quality of life, and decreased enjoyment of food. If you suspect you might have a food allergy, talk to your doctor and avoid testing from any non-medical professional.

April is Eat Local month and we love supporting our local farmers and locally sourced restaurants. Although the eating choices in Charleston are endless, eating local may not be as infinite. Today, we live in a world where almost anything we want as consumers is within reach. A fresh lobster dinner can be shipped overnight straight to our door step if we so wish. While such having access is convenient, the benefits may not ring true for local farmers, small business owners, and even our planet.

For example, imagine having a shrimp dinner in Illinois. This shrimp did not come out of the Illinois River. Instead, it traveled hundreds of miles before it landed on your dinner plate. When you think deeper into this meal you may find that the shrimp was mass harvested, packaged multiple times and transported using multiple methods. While our jobs are truly to keep things as simple and easy for our clients as possible it terms of food, it is always good to remind you of the benefits of consuming products that are produced near your own community. In the end, you'll most likely get a superior product, reduce your carbon foot print and support local businesses.

Here are some ways you can eat local while supporting your community:
Farmers Markets
Opting to buy grocery items such as fresh fruit, vegetables, meat, bread and many other locally grown products is an easy way to buy and eat local. Buying from a local farmer ensures freshness and likely contains more nutrients than commercially grown products.  There are even some health benefits from certain local products such as honey. 

Locally Sourced Restaurants
I encourage you to ask questions and find wha restaurants near you source their food from local farmers. There are many here in Charleston, SC that are willing to buy local foods and follow this “Farm-To-Table” approach. These restaurants typically have more whole food options, leading them to have more healthy food options to choose from. It is important to remember that even if you live near the ocean, that doesn’t mean that the fish you are eating was sourced from your own region. Don’t be afraid to ask the waiter questions about where the menu was sourced as this has become acceptable restaurant etiquette. 
 
While there are many perks to eating local, the concept also keeps more money in your local economy. Supporting small businesses allows them to keep their doors open, feed their families, and also provide more choices for consumers. So, next time you brainstorm where your next meal is coming from, choose to eat local!

There are millions of food-related products out there. Here are some of the go-to items to we frequently recommend to our clients. They are listed below in order of frequency of use. Enjoy! 

Author: Kelly Burgess, MUSC Dietetic Intern 

Here's how I did it: 
Plan, Plan, Plan!

• Even though I had limited time during the week, I would look over Pinterest at night to select healthy, well-rounded recipes to make the following weekend I was off.  From these recipes, I would create a shopping list to encompass all items.  
• Tip: Find recipes you can make ahead and freeze.  Heads up that many recipes are no longer good even refrigerated after 3-4 days, and the freezer can be your friend!  You would be surprised how many items you can freeze and still keep the quality. I've included recipes listed below that work well to freeze.      

Prep Fruits, Vegetables and Snacks

• When I first began meal prepping for so many days, I thought I would just wake up in the morning and put my fruits, veggies and almonds in their own container.  WRONG.  As you are meal prepping, prep those items too!  Individually, pack up your cut up fruit, place your carrots and celery into bags, and even bag up your almonds/craisins/trail mix combination. That extra 5-10 minutes of sleep is too good to waste packaging up items in the morning.

Have Nutritious Grab-and-go Items On Hand 

• I always stock my pantry with KIND bars. These are my absolute favorite and easy to grab for breakfast or a snack.  Other great items to keep on hand include low-fat string cheese, whole fruits (e.g., bananas and apples), and greek yogurt cups (e.g., Chobani is my favorite).  

When you fail to plan and prep, you increase the likelihood of running through a drive-thru or ordering take out. Taking an hour or two on the weekend to prep will help you make the best choices for your nutrition.   


Here are my Go-To Recipes:
Egg Muffins
Spray muffin tin with cooking spray. Whisk eggs, any veggies (my favorites are tomato, spinach, mushrooms), turkey sausage, cheese, salt and pepper together. Portion in muffin tins and bake for 20 minutes at 375F. 

Breakfast Burritos
Scramble together eggs and turkey sausage - veggies are good too!  Portion out into tortillas of your choice.  Fold like a burrito and wrap in plastic wrap.  For freezing, place in gallon size freezer bag.  When ready to eat, pull out of freezer the night before and microwave in the morning.

Vegetarian Chili
Dice 1 large onion and brown in a large skillet. Add onion, (2) 15oz cans of tomato sauce, (2) 15oz cans of diced tomatoes, (1) 15oz can of kidney beans, (1) 15oz can of black beans, (1) 5oz can of corn, 1 cup of quinoa, 1 Tbsp cumin, and 1 Tbsp chili powder to a crock pot.  Mix well and set on high for 4 hours.  Portion out 2 cup portions (about 6 servings) and refrigerate. Freeze portions not used during the week.

Milk has been a staple grocery item for what seems like forever. In recent years, though, milk (and many other staples such as eggs) has been under scrutiny by well-meaning research teams and the general public. 

While we believe knowledge is power, we also understand that it is a tedious task to wade through all the information available. Our goal is to help you navigate your way towards healthy options. 

Every time I go to the grocery store, there seems to be a new brand, blend, and flavor of milk alternative. How do you know which one to choose? Is real milk bad for you? What are the benefits, and where do they fall short? Here are the nutrition highlights of milk and milk alternatives:

• 2% Milk: 100 calories, 400 mg Potassium, 3 g fat, and 8 g protein. Milk’s nutritional statistics are quite impressive, making it a historical favorite for many things from breakfast cereals to a core baking ingredient. While we often recommend individuals opt for low fat milk, it may not be a foolproof choice for everyone. The natural sugar in milk is called lactose, and it is common for humans to lack the enzyme needed to digest it. This is often the cause of GI distress and discomfort associated with dairy. There is also a milk allergy, which is an entirely different issue identified by an immune response to the protein in milk. Recommendation: 3 servings of milk or other dairy each day.  
• Soy Milk: 100 calories, 300 mg Potassium, 4 g fat, and 6 g protein.  This milk alternative is perhaps the most nutritionally similar to dairy milk in terms of macronutrient (carbohydrate, protein and fat) content. Of note, the fat in this milk is unsaturated (healthy) fat, but it lacks the natural calcium found in dairy milk. Most companies fortify soy milk to add in a similar amount of calcium. Another benefit of soy is the similar consistency to dairy milk, giving it a similar mouthfeel and making it an appropriate baking substitute. This option would be ideal for those following a vegetarian or vegan diet who could benefit from the protein content of milk.
• Almond Milk: 59 calories, 35 mg Potassium, 2 g fat, and 1g protein. The most noteworthy differences about this option are its thinner texture and significantly lower protein content. Almond milk has been gaining popularity in recent years, and is popular for use in smoothies, overnight oats, and baking (though it may slightly alter the texture of the finished baked good). For vegetarians or others aiming to get a protein punch from milk, other alternatives may be more beneficial.
• Coconut Milk: 45 calories, 50 mg Potassium, 5 g fat, and <1 g protein. Coconut milk boasts the lowest calorie content of any of the milk alternatives, but has the highest concentration of saturated (unhealthy) fat. This plant-based milk has high amounts of vitamins and minerals, but has little to no protein. While this is another great plant-based milk alternative, it is important to keep portions of saturated fat in mind, even if it is from a plant source. You'll also need to ensure you get enough protein from alternative sources.

While there is no right or wrong type of milk, it is important to know the nutritional statistics of each option in order to choose the one that best serves your purposes and needs.

Author: Amanda Cain

​I always cringe a little on the inside whenever I have to throw away food. Especially if it’s a mostly full container that seems like it was perfectly fine yesterday, but it’s actually been there over a week. The holidays seem to compound things in this department as food is a core feature in many traditions.  Thankfully I’ve learned a few strategies since I first started cooking to minimize food waste. 

#1 – Meal Planning
It’s my first go-to for combatting food waste. Take spinach for example. I love it, but it seems to go bad so quickly. My solution? I plan to use it in several meals throughout the week. Put it in salads, on sandwiches, in pasta, in omelets, you name it. If I plan it in, I’m less likely to end up with a box of wilted spinach at the end of the week.

#2 – Reuse ingredients. Yesterday’s grilled chicken breasts can be tonight’s chicken tacos. Today’s raw veggie sticks can be the base for tomorrow’s vegetable soup. Leftovers don’t have to be mundane – start with more “whole” food items, then try chopping or slicing leftovers to put in soups, casseroles, or different dishes.

"How to pack the healthiest school lunch, according to nutritionists" by Samantha Cassetty of NBC. 
Note that any press we are associated with may have their own opinions that do not align exactly with our philosophies, and any comments from Nutrition Rites are to shed positive light on the benefits of well-balanced nutrition. 
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A NUTRITIOUS LUNCH 3 WAYSDietitians Cheyenne Richards, MBA, RDN, LD and Kayla Fitzgerald, RDN, LD give you multiple ways to hit several food groups—including plenty of fresh produce—in one lunch box. “The variety helps fuel daily activity and adds fiber which has many benefits,” they say. Keep in mind that these lunches may be best suited for elementary-aged children, but upping the serving size would make them appropriate for older kids. And if your child often turns up her nose at your lunch offerings, take note: “Picky eaters will love these meals as they are diverse, yet not overwhelming and there are plenty of finger foods,” they say.

For the full article visit: https://www.nbcnews.com/better/pop-culture/how-pack-healthiest-school-lunch-according-nutritionists-ncna905421

"How to Avoid a Post-Thanksgiving Hangover" by Hirstina Byrnes of 24/7 Wall Street features comments from your dietitian, Kayla Fitzgerald.
Note that any press we are associated with may have their own opinions that do not align exactly with our philosophies, and any comments from Nutrition Rites are to shed positive light on the benefits of well-balanced nutrition. 

Tip: ​“Instead of trying to make the foods we eat on special occasions healthier, we like to focus more on eating well on all the other days of the year and allowing yourself to enjoy your traditional holiday meals without feeling guilty,” Kayla Fitzgerald, a registered dietitian and nutritionist at Nutrition Rites, a nutrition counseling center in Charleston, South Carolina, said.
For the full article visit: https://247wallst.com/special-report/2018/11/02/how-to-avoid-a-post-thanksgiving-food-hangover/