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Eggs are one of the most versatile foods around, but many people find this protein source confusing -- to eat the yolk or not, is often the question! While old nutrition advice used to include avoiding egg yolks as often as possible to decrease dietary cholesterol intake, new research has since proven this unnecessary.  According to the American College of Cardiology and the American Heart Association , there is insufficient evidence to determine whether lowering dietary cholesterol reduces serum cholesterol. Additionally, the  Dietary Guidelines Committee  states cholesterol is not a nutrient of concern for over-consumption. So, does this mean we can eat as many eggs as possible? Not quite. Egg yolks do still contain some saturated fat, which is not heart healthy and has shown to raise serum cholesterol. However, a study from the  American Journal of Clinical Nutrition  found eating one whole egg each day did not impact heart health risks. In addition, eggs provide a variety of nutritional benefits, including vitamin D, choline and antioxidants, like lutein and zeaxanthin -- the majority of which are found within the yolk! Our advice? Enjoy the whole egg, but consider mixing one egg with 2-3 egg whites to decrease overall calories, while still enjoying a larger volume of food and reaping the yolk’s nutritional benefits. Some of our favorite recipes include eggs, and whether you enjoy them hard boiled, sunny side up, over-easy or baked, eggs are a nutritional powerhouse for every life stage. Check out some of our egg-celent recipes for additional inspiration: Southwestern Egg Cups Healthy Egg Salad Cloud Eggs from F-Factor

Nutrition and wellness trends are ubiquitous, and the list of new diets and superfoods seems to grow daily. We take pride in educating our clients on the science behind nutrition and love answering questions about nutrition news. Read along to learn about the hottest trends in nutrition and why they may or may not be helpful for you: “Detox” Drinks: Lemon Water and Apple Cider Vinegar With claims including anything from detoxification to aiding in digestion and balancing pH, we hear water mixed with lemon juice or apple cider vinegar can cure almost anything. Although it would be nice if these claims were true, unfortunately, there is no compound in either of these elixirs that can do much more than plain old water. Our bodies detoxify any impurities from our system very completely, thanks to the kidneys and liver. Additionally, although lemon juice and apple cider vinegar are acidic foods, it is nearly impossible for us to impact our overall pH, as it is kept in very tight regulation through  the respiratory and renal systems . Small changes in pH are regulated and adjusted accordingly through these precise systems, and something like a small amount of lemon juice or apple cider vinegar does not create any significant effect. Luckily, however, if you enjoy the flavor of lemon juice or apple cider vinegar in your water, then drink up! This will help you stay hydrated and the added flavor may keep you reaching for water more often. Probiotics Probiotics have gained popularity recently, and although there are several health benefits associated with  probiotics for GI disorders , the research on their effects beyond the GI tract are still not well understood. However, if interested in using probiotics for gut health purposes, it is important to remember not all probiotics are created equal. While many foods and supplements are now adding probiotics to their products, many of these do not provide the same benefits as the prescription-grade options. When choosing a probiotic, it is important to speak with your gastroenterologist or registered dietitian first, as each probiotic should be selected to treat specific symptoms. Overall, when choosing any probiotic, ideally the bottle should be labeled with the following: Genus, species and strain Minimum viable numbers of each probiotic strain at the end of the product’s shelf life Suggested dosage Proper storage conditions for the product Fiber High fiber diets have recently made a comeback in the weight loss world. It is no secret that we love high fiber foods, as they keep us fuller for a longer amount of time, but the health implications go well beyond weight loss. As the indigestible portion of a carbohydrate, fiber also acts like a sponge in our GI tract and helps absorb excess fat, cholesterol and sugar, and therefore,  naturally steadies blood glucose and decreases cholesterol . Additionally, fiber aids in GI health by promoting regular bowel movements. Although eating more fiber may not sound like the most exciting way to create a healthier diet, this diet trend is completely FEED-approved! Collagen Supplements Supplements come in many forms and the latest supplement trend combines both nutrition and beauty claims by way of collagen. Collagen supplements are seemingly everywhere lately, and although these powders and pills may claim to be the solution for several health and skincare needs, the  research  is not as convincing. Collagen is a protein found in the body’s muscles, bones and connective tissues, and sadly, after the age of 30, we do not produce as much collagen as we did in our younger years. Like all protein, collagen is made of building blocks called amino acids, which serve a variety of purposes throughout the body. Once ingested, collagen and all other proteins we consume are broken down and metabolized into these individual amino acids. As such, it isn’t possible for the large collagen molecule to be absorbed as a whole and sent to the skin. Although collagen is a great source of protein, it is important to take claims into consideration and know these amino acids can be found in many other protein-rich foods, too. For more information about these trending foods, schedule an appointment today!

At FEED, we love festive food that encourages us to enjoy the season and embrace seasonal ingredients! This time of year, however, many of our festive faves are full of sugar and excess calories– and seem to be available to tempt us at every turn. Rather than skipping the sweets entirely, we encourage mindful indulgences, and we've come up with ways to make some of our favorite holiday beverages a little "lighter" so that they can be enjoyed throughout the holiday season. Read on for some simple swaps you can make to manage your calorie intake and avoid digestive upset from too much indulging: Homemade Hot Cocoa Make hot cocoa at home this holiday season to reign in the sugar content. Traditional hot cocoa mixes have anywhere from 11 to 19 g of sugar per serving, and if you order one from your favorite coffee shop, small-sized cocoa can have up to 32 g– and that's without adding any whipped cream! Try our version instead (makes one cup of cocoa): INGREDIENTS: 1 cup of milk or non-dairy alternative 2 tablespoons unsweetened cocoa powder 1 to 2 teaspoons of sugar (start with 1 tsp and see if you need more!) 1/4 teaspoon vanilla extract Dash of cinnamon DIRECTIONS: Whisk together the cocoa, sugar, and about 2 tablespoons milk in a small saucepan over medium-low heat until cocoa and sugar are dissolved. Whisk in the rest of the milk and heat it over low heat until it is hot. Stir in the vanilla and cinnamon and serve. Chai Latte Lite Avoid the chai concentrates and stick to the tea this holiday season. Although convenient, most concentrates add sugar or other sweeteners that detract from the warming spices we love in this traditional tea blend. Once you've brewed the tea to your desired strength, simply add one-fourth of a cup of frothy, warm milk and your favorite additional spices to the top. We like plant-based beverages like almond or oat to add some nuttiness or coconut milk for a creamier option.   Egg Nog Smoothie Move egg nog from the "naughty" to the "nice" list with this smoothie inspired by the creamy cocktail . Traditional egg nog has about 200 calories in only a half-cup serving, which is why we created this egg nog smoothie to enjoy the flavor without all the fat.   Wine Spritzer Adding club soda to your cocktail helps with hydration while cutting calories. The "spritz" is the ideal drink to help you limit the amount of alcohol you consume while still feeling festive. Try these combos: Prosecco, club soda, and a splash of Aperol White wine, club soda, and a squeeze of lime Rosé, club soda and a splash of grapefruit juice Feeling like you've already overindulged this holiday season? Make an appointment with a FEED dietitian to help reestablish your healthy habits.

We all know nothing gets a party started like food! Treat your guests to these super simple FEED-approved recipes perfect for any holiday gathering: Mushrooms and mozzarella give these meatballs added nutrition and flavor! They cook in 15 minutes and are a great make-ahead option for all your holiday gatherings. This pea-fect dip is packed with fiber and plant-based protein. Be sure to refrigerate it for 30 minutes before serving to bring out all the flavor! Be party ready with a no-cook protein like smoked salmon! This classic combo makes a crunchy snack full of healthy fats and flavor. Serve our hummus recipe with a variety of raw colorful vegetables such as broccoli, bell pepper strips, jicama spears, celery, green beans or carrots. Super short on time? Buy a pre-cut veggie tray!   Need help with healthy habits post holidays? Get back on track with a grocery shopping trip or pantry rehab session ! Book your appointment here .

No sad desk lunches here! Whether you're eating your midday meal at home or on the go, we believe it can be nutrient-dense and no-fuss at the same time. Here are five fast, FEED-approved lunch ideas: We love GG crispbreads as the foundation of a filling (and fast!) lunch because of their high-fiber content! Made from only three ingredients – wheat bran, rye flour and salt– each cracker contains 4 g of fiber. We know fiber is great for digestive regularity, but did you know it can also help lower cholesterol and stabilize blood sugar? When it comes to these crunchy crackers, it's all about what's on top. So, here are some of our favorite  toppers: Cream cheese or Kite Hill  cream cheese-style spread and smoked salmon Hummus  and veggies Nut butter, berries and cinnamon In-house roasted deli turkey, cheese, lettuce and tomato Egg or tuna salad with radishes or micro-greens! We're big proponents of the "cook once, eat twice" mindset, especially when it comes to getting lunch together quickly! Here's how FEED founder Lara Field fills up on last night's dinner for lunch: Start with two cups of non-starchy veggies (spinach and tomatoes) Add a palmful of protein (salmon) Put in some whole grains, starchy veggies or legumes (lentils) Don't forget fat for flavor! (feta) #Protip from Lara: Try this without any dressing first! With all the ingredients blended together, a squeeze of lemon or a drizzle of red wine vinegar may be all you need!   Improve your standard soup When it's cold outside, you'll find us reaching for something warm for lunch like a vegetable-based soup. Our minestrone soup is the ultimate "set it and forget it" meal for lunch in no time. Not only does soup fill you up from a volume perspective, but sipping something slowly encourages us to be more mindful and listen more closely to our fullness cues. Need to beef up a store-bought soup in a snap? Add in additional protein like rinsed, canned beans or leftover chicken, precooked grains or more frozen veggies and heat through!   This type of deconstructed, snack-style lunch is another favorite of ours! Get all the components of a balanced meal in an easy to eat (and pack!) way. Choose your own lunch time adventure by choosing one of more options from the following categories: Protein: hummus, hard boiled egg, deli turkey, cheese, edamame, nuts or nut butter, cottage cheese or baked tofu Produce: carrots, cucumbers, bell pepper, jicama, celery, cherry tomatoes, sugar snap peas, grapes, citrus segments, melon or pineapple Fiber: berries, apple slices, kiwi, high-fiber crackers, popcorn, roasted chickpeas, trail mix This is another great place to use up leftover dinner items! Got roasted chicken or salmon from the night before? Add it! Leftover whole wheat pasta or other grains? Use 'em!   Don't forget about our friend the salad bar! This is the ultimate way to load up on veggies– no washing, peeling, or chopping required. Follow our formula to ensure you load up on the good stuff: Start with a green base– any greens will do! Add at least three more veggies (the more, the merrier) Pick a palm-sized amount of protein, and don't forget about plant-based options (hard boiled eggs, beans, tofu, quinoa or other grains) Finish it off with flavor! Add a tablespoon of cheese, nuts, seeds, olives, or dressing! Need healthy snack ideas now? Find out our must-have office snacks as well as 25 ideas your kids will love , too!

Fiber supports heart health by lowering cholesterol, but it also makes us feel full, stabilizes blood sugar, and contributes to digestive regularity. High-fiber foods are those that have 5 or more grams (g) of fiber in one serving , which is 1/5 of the fiber we should consume each day. The dietitians at FEED are nothing short of fiber fanatics, so we've pulled together a few of our favorite high-fiber foods and recipes for you to make it easy to boost your fiber intake: Beans and Peas Legumes are plants that grow in pods. This plant family includes peanuts, soybeans, fresh peas and beans, and pulses . The term “pulse” refers to the dry edible seed within the pod. Beans, lentils, chickpeas and split peas are the most common types of pulses. Pulses are not only low in fat, but also very high in protein and fiber. Just one half cup serving of beans or peas has 6 g of fiber, one half cup serving of lentils has 8 g - a small but mighty way to keep us feeling full and satisfied! Here are a few ways to add peas and pulses to your diet: Parmesan peas Three bean salad Chocolate banana smoothie Cucumber hummus Lentil salad Whole Grains Whole grains include wheat, corn, rice, oats, quinoa, and even popcorn– when these foods are eaten in their “whole” form including the bran, the germ, and the endosperm. When a product is "refined" it has gone through a process to remove the bran and the germ, but also removes  about 25% of the grain’s protein along with other key nutrients, including fiber . Because consuming whole grains can reduce the risk of heart disease, stroke, cancer, and diabetes , we encourage clients to look for products that say  “100% whole _____" on the package, list a "whole" grain first in their ingredient list, or have the Whole Grain Stamp . Try these FEED recipes that include whole grains: Strawberry banana oatmeal muffins Quinoa veggie bowl Buckwheat Asian Noodles Black bean, sweet potato and kale quesadilla Creamy Greek yogurt mac and cheese Can you be WHOLE without the wheat? Find out how those following a gluten-free diet can include whole grains in their diet! Berries Berries are some of our highest fiber fruits, which is great because they are so versatile. They are delicious in the summer months when they are in season , but can be added to recipes year round when frozen. One cup of raspberries has 8 g of fiber, 3/4 cup of blueberries or blackberries has 5 g, and 1 1/4 cup of strawberries has 4 g of fiber. Check out some creative ways to incorporate berries in your diet. Blueberry cauliflower smoothie Cucumber and strawberry salad Berry smoothie Chocolate raspberry chia pudding Veggies Non-starchy vegetables are our only unlimited food– and with good reason! They are low in calories, but contain vitamins, minerals, and, most importantly, fiber! And although we love a kale salad, we also love finding creative ways to include veggies at meal times with riced and various shaped versions too! Here are some of our favorite veggie recipes with 5 g of fiber (or more!) per serving: Kale salad with papaya vinaigrette Feta, artichoke, avocado toast Cauliflower fried rice Parsnip  or carrot fries Chia Seeds Don’t be fooled by the size of these tiny seeds! Two tablespoons contain almost 11 g of fiber, 4 g of protein, and 9 g of heart-healthy fats. We add chia to smoothies, oatmeal, and salad dressings, but you can also replace an egg with this “ chia egg substitute ” in your next baking adventure to boost the fiber content in the recipe. Here are a few of our favorite recipes that include chia seeds: Cherry coconut chia popsicles Creamy coconut chia pudding Chia granola Mango chia bites Green tea chia smoothie Need help adding more fiber to your diet? The dietitians at FEED would be happy to help! Book an appointment to strategize more fiber-rich meal and snacks, a grocery store tour, or in-home meal prep help today!

When choosing snacks, we always recommend choosing fruits and vegetables over the various refined-carbohydrate crackers, cookies and salty snacks. Choosing nutrient-dense, fiber-filled fruits and veggies not only provides antioxidants, vitamins and minerals, but it also reduces consumption of other empty-calorie snacks, which provide little, if any, nutrition. Fresh fruits and vegetables, eaten in their whole form, are great sources of nutrition. They are full of fiber and water and have fantastic texture, which require us to chew and fill us up resulting in lower calorie intake. However, they aren't always in season. Choosing seasonal produce will always provide the biggest bang for your buck (literally!) as in-season produce contains the most vitamin and mineral content at the lowest price. Check out this guide for what is in season when! So, what should you do when fresh fruits and veggies aren't available or aren't in season? Good news– you still have plenty of options! Follow along for FEED's guide to freeze dried, frozen and canned produce: Freeze Dried Is it frozen or is it dried? Well, it's kind of a combo. Freeze drying is a process where fresh or cooked food is rapidly frozen and placed in a vacuum. Cell structure, shape and color are all preserved through this process, and water is removed under low temperatures, which maintains the fiber content! Though there may not be exact same nutrient content as fresh fruits and vegetables, research shows most of the nutrients  are preserved. Why choose freeze dried? Freeze dried foods maintain their original shape and much of the texture. They are amazingly portable and lightweight due to the water content being removed making them an ideal snack to throw in a diaper bag, purse or lunchbox. Also, freeze dried foods can be stored at room temperature without the risk of spoilage– yet another reason to stock up! FEED's Freeze Dried Favorites: Bare Snacks Carrot Chips  - sweet and salty, this crunchy snack is great on its own or as a salad topper Rhythm Foods Fruits and Veggies  - we're big fans of the  beet chips , but their fruit options are great for on the go too! Trader Joe's Banana Slices - try with your favorite nut butter Freeze dried fruit is also one of our must-have office snacks ! Frozen Frozen produce is a convenient and cost-effective way to incorporate important vitamins and minerals in your diet year round.  Frozen fruits and vegetables  may even be more nutrient dense than fresh  because they are frozen when nutrient quality is the highest! Freezing fruits and vegetables at home is a great way to reduce food waste and give a second chance to produce that might otherwise go bad. We like to freeze extra tomato paste or sauce along with homemade pesto in ice cube trays so that they can be easily thawed and added to dinner in no time! Ways to use frozen fruits and veggies: Add to your favorite smoothie ! They contribute to the thickness and keep it cool without diluting the flavor. Try this FEED fave with frozen riced cauliflower – we promise you won't even know it's there. Top your morning meal. Frozen fruit is perfect for adding to overnight oats  or make a simple topping for your stove-top oatmeal by cooking down frozen fruit with lemon zest and spices. Rethink your after-dinner treat. Our cocoa-dusted cherries are one of our clients' favorite recipes ! Looking for more ways to cool down? Check out our healthy popsicle recipes and favorite frozen treats . Canned When it comes to fruits and vegetables, some canned versions do have nutrient losses during their initial processing. Water-soluble vitamins including vitamin C and the B vitamins show the greatest losses. Another concern with canned produce is the addition of salt and/or sugar, which act as preservatives. One favorite option in the canned goods aisle is beans. Be sure to rinse them to remove some of the sodium content, then add them to soups, sauces, pasta, or just serve as a quick protein-filled snack! FEED's Best Bean Recipes: Chocolate Banana Smoothie Three Bean Salad Black Bean Chicken Pizza Roasted Chickpeas Because nutrient density can change with processing, cooking and storage, a diet with a wide variety of fresh, frozen, freeze dried and canned produce is ideal. Eat with the seasons, and when fresh produce isn't available, know that there are other ways to get the vitamins, minerals and other nutrients that fruits and veggies add to the diet! Want more personal attention selecting foods in your grocery store? Book a Grocery Store Tour with one of the FEED dietitians today!

Many turn to the freezer section to find quick solutions to mid-week meals, and chicken nuggets are one of the most frequently purchased items. However, before you put that box of dino-shaped poultry into your shopping cart, check out FEED Founder Lara Field 's expert tips on finding the best frozen option featured on Huffington Post .

Time for some spring cleaning? Don't forget the kitchen! Read on for some super swaps you can make while cleaning out the pantry to boost the nutrient density of your favorite shelf-stable staples: White flour and white rice are refined grains meaning they have had their most nutrient-dense parts (the bran and germ) removed. Refining a grain removes about a quarter of its protein and at least half of its other nutrients. Whole grains like whole wheat, brown rice, quinoa, buckwheat or amaranth are more satiating because the fiber slows down their digestion helping to sustain the energy you gain from them for longer. Here are some of our most popular whole grain recipes: Quinoa veggie bowl Black bean, sweet potato and kale quesadilla Creamy Greek yogurt mac and cheese Carrot muffins When choosing a cereal, look for one that has at least 3 g of fiber and less than 10 g of sugar per serving. Some of our favorites include Kashi Heart to Heart, Barbara's Puffins and Nature's Path Smart Bran. Another option for a morning meal is oatmeal, which is a whole grain and has been shown to help lower cholesterol and reduce the risk of heart disease . Need oats on the go? Try Bob's Red Mill's single-serving classic oatmeal cup. We love Pacific foods soups for a fast, filling dinner. Look for broth-based vegetable soups, and if you need to add more bulk look to other pantry staples like canned beans (rinse them well!) and whole grains. Then just heat and eat– that's our kind of fast food! This is also one of our five fast lunch ideas! Read on for the rest ! Toss the puffs, potato chips, and fish-shaped crackers. Snacking has come a long way in recent years with tons of more filling (and fueling!) options for eating between meals. Dehydrated vegetable chips like Bare carrot chips, Rhythm beet chips or Jicachips are all lower in fat and higher in fiber than your traditional chip. We also love popcorn (it's a whole grain!) when you have a craving for something crunchy, or Biena roasted chickpeas, which has that winning combination of fiber and plant-based protein in one. Don't forget about raw and dry roasted nuts too– just keep it to a 1/4 cup serving. If you've got a sweet tooth at snack time, freeze-dried fruit is your friend. Read more about the differences between freeze-dried, frozen and canned fruits and vegetables here .   Need more help with pantry clean out? FEED dietitians are available for in-home pantry overhaul sessions that include what to stock, but also where to keep things to maintain your healthy habits. Book an appointment for help with your spring cleaning now!

If there’s a basic life skill you should have, it’s knowing how-to hard boil an egg. Why? Because this simple cooking technique sets you up for creating nourishing meals that won’t break the bank! So what are you waiting for? It’s time you mastered the art of making hard boiled eggs! First Things First Before we teach you just how easy it is to hard boil eggs, there are a few things you should know. First, this recipe was created for large eggs, not medium or extra-large. If you’re using a size other than large, you’ll have to adjust your time up or down a bit. Second, don’t rush the process. It’s tempting to turn the heat up to get that water boiling more quickly, but that doesn’t equate to excellent eggs, so resist the urge. Finally, use our simple trick in Step 3 to assist with peeling eggs (because we know that step can be a bit daunting!):   Step 1 Place 6-8 large eggs in the bottom of a large 2-quart sauce pot. Cover the eggs with cold water, adding enough to cover them by 1-inch. Step 2 Set the pot over medium-high heat and bring water to a boil. Once at a full, rolling boil, cover with a lid and set a timer for 12 minutes. Step 3 Drain and place in ice bath or run under cold water. Roll gently to crack on the bottom of the bowl. Remove from the water, peel and enjoy. Want more simple secrets to success in the kitchen? Schedule a Let's Cook Together session with Sara today! Let’s Cook Together is a service that is 100% tailored to meet YOUR needs. Whether that’s learning to use a knife properly or cooking salmon to perfection, Sara can teach you how!

It's spring! Time to switch our focus from squash to salad greens! Eating with the seasons ensures you're getting more nutritious and flavorful produce, plus it benefits the environment, too. Seasonal produce grows with less human "assistance" and is more likely to be produced locally, which reduces the environmental impact of transportation and storage. Also, changing up your weekly produce haul as the seasons change increases the nutrient variety you are consuming while challenging your creativity in the kitchen! Here are a few of FEED's favorites for this time of year: Spring Morning Muffins Whole grain amaranth adds fiber to these  – a nutrient-dense way to start the day! Seasonal Salads This spring-y salad from FEED dietitian Sara Haas Also try our strawberry poppy seed salad or  for a quick lunch or dinner. Both are a great addition to a baby or bridal shower spread! Satisfying Side Dishes Once it's warm enough to cook outside, we recommend these grilled artichokes for an alfresco appetizer or vegetable side dish. Did you know that medium artichoke has 7 grams of fiber and 4 grams of protein? Also, as the weather gets warmer and meals get lighter, we love satisfying side dishes like our . This high-fiber fare is delicious with our cedar plank salmon! The beginning of a new season is a great time to change up your eating and exercise habits. Book an appointment with a FEED RD today to jump start a new warmer weather routine!

Explore our recipe archives to find more ways to incorporate these fresh fruits and veggies in your diet. And, if you're wondering what to do when nothing is in-season in your area? We've got you covered with our guide on freeze-dried, frozen and canned produce . Check out bulk buys that the FEED dietitians recommend for stocking your pantry ! Research for this post was provided by dietetic intern and RD-to-be, Shannon Jones.