Search Results

Roasting is an easy and delicious way to prepare a large amount of vegetables for the week ahead, which is why we often recommend this cooking technique to our clients. Follow FEED dietitian and chef Sara Haas  step-by-step instructions for roasting the right way: To Roast Preheat your oven to 425 degrees while prepping your vegetables. Toss prepped vegetables in 1 tablespoon of olive oil, 1/4  teaspoon kosher salt, and 1/4 teaspoon black pepper. Spread them out onto a large, rimmed baking sheet. Then, roast according to these guidelines from The Fertility Foods Cookbook co-authored by Sara and Liz Shaw: Asparagus (1 pound): Trim bottom parts of stalks; leave whole or cut into thirds. Roast, stirring once, for 12 to 15 minutes. Bell peppers (1 ¼ pound): Core and stem peppers; cut into 1-inch slices. Roast, stirring once, for 20 to 25 minutes. Broccoli (1 pound): Cut head into bite-sized florets. Roast, stirring once, for 15 to 20 minutes. Brussels sprouts (1 pound): Remove outer leaves and trim; cut larger sprouts in half or quarters, if desired. Roast, stirring once, for 15 to 20 minutes. Carrots or parsnips (1 pound): Peel and trim; slice into 1/2-inch pieces. Roast, stirring once, for 20 minutes. Cauliflower (1 pound, 4 ounces): Remove leaves and stem; cut into bite-sized pieces. Roast, stirring twice, for 30 to 40 minutes. Green Beans: Trim, if necessary. Roast, stirring once, for 15 to 20 minutes. Onions (1 pound, 2 ounces): Cut into 1/8-inch slices. Roast, stirring twice, for 30 to 45 minutes. Sweet potatoes (1 pound, 4 ounces): Peel and cut into large dice. Roast, stirring twice, for 45 to 55 minutes. Yukon Gold potatoes (1 pound, 4 ounces): Peel and cut into large dice. Roast, stirring once or twice, for 25 to 30 minutes. Yellow summer squash and zucchini (1 pound): Trim stem end; cut into 1/2-inch slices or large dice. Roast, stirring once, for 10 to 12 minutes. Add Roasted Vegetables To Any Meal! Add Roasted Vegetables To Any Meal! Follow the plate method! Fill half your plate with roasted veggies, add 4 to 5 ounces of lean protein, and a half cup serving of a whole grain Make these Southwestern Egg Cups even easier by using leftover roasted potatoes, onions, and peppers Build a seasonally inspired Power Bowl Add roasted topping options to your Baked Potato Bar Need more cooking help at home? Schedule a Let's Cook Together session with Sara !

Ever wonder what's in a dietitian's grocery haul? Read on for the must-buys and favorite new finds of the FEED RDs: FEED founder Lara Field is a pediatric nutrition expert and mom of two, so her go-to grabs often include easy eats for the whole family including: Easy lunch options Whole wheat pasta Amy's alphabet soup Pacific Foods boxed soups Sushi Ready-to-eat brown rice and edamame Calcium-rich foods for her school-aged sons Baby Mozzarella – Get them individually wrapped so they are easy to throw in lunches! Stonyfield smoothies Good Culture cottage cheese Lifeway Kefir Quick fruit and veggie options for mealtime and snacking Chopped kale – Makes kale chips a super easy snack! Grab our recipe here. Pre-cut melon and jicama Stringless snap peas Cherry tomatoes Baby cucumbers – My boys love the size! Lara's favorite new finds? Siete Foods Cashew Queso , which is a "healthier" non-dairy cheese dip, and these dairy-free yogurt tubes from Kite Hill – great for kids' lunch boxes! FEED RD Sara Haas also works as a freelance writer, recipe developer, and consultant dietitian/chef and is often experimenting in kitchen. Her cart always has: As much produce as possible – This makes packing lunches and making dinner naturally nourishing! Milk, which her family loves on cereal, and she uses routinely for cooking and baking Peanut butter – an awesome source of plant-based protein! Always buy the big jar of just peanut, peanut butter. Sara's favorite new find? I love these Angelic Bakehouse sprouted grain rolls ! Making healthy choices when you go to the grocery store can be overwhelming. Luckily, the dietitians at FEED are available for guided supermarket tours to help you find healthy foods in every aisle as well as new-to-you favorites! Book at supermarket tour to get out of a shopping rut, learn how to make short cuts in meal preparation, and get the most out of the foods you stock in your pantry!

We know fall can be a busy time. The days are getting shorter, but activities and social obligations show no signs of slowing down. Meals might need to be fast, but they can still be filling, which is why we've rounded up some of our simplest and most straightforward recipes. Read on for 10 of our foolproof recipes to fit in between all your fall festivities: Five Ingredients or Less Fewer ingredients means less to shop for and less to prep! These recipes all have five ingredients or less and can be pulled together in no time with some better-for-you shopping shortcuts. Who says simple is boring? Make our black bean chicken pizza in a pinch with an Angelic Bakehouse Flatzza , a can of refried black beans, and pre-cooked rotisserie chicken. Top with crumbled goat cheese and pre-washed spinach, and you've got dinner in no time! Start the day off right with our lazy latkes . With only three ingredients, these are perfect for a quick breakfast or fast family gathering. Our butternut squash soup is basically two ingredients, plus pumpkin seeds to top. Buy diced butternut squash to make roasting even easier! Make Ahead Meals Another way to make dinner time easier is with meals that can be made ahead of time. Whether that means baking a bigger batch or utilizing a slow cooker, cutting down on prep time is key to keeping up healthy habits at home: Meatballs are one of our favorite make-ahead meals because a big batch can be such a life saver. Make and bake a bunch to freeze for future meals in a minute. Try our mushroom mozzarella meatballs , which have added nutrients no one will even notice! Soup made in the Crock Pot is the ultimate set it and forget it meal! Our minestrone soup is loaded with nutrient-dense vegetables, flavorful herbs and protein-packed beans. Build Your Own Options We love when everyone has the option to build their own! It's great for groups with different dietary restrictions and taste preferences AND is a great way to increase fruit and vegetable acceptance in little ones: These easy pizzas are the fastest way to pizza night and allow everyone to personalize their own! The more veggies offered as toppings, the better. Our five minute tacos are another option for topping to your liking. Get creative with leftover grilled or roasted veggies from the night before or try one of our fruit salsa recipes! A baked potato bar is definitely a client favorite at FEED! Be sure to eat the skin on your potatoes to get that good fiber! Pasta in a pinch Whole wheat pasta is one of our pantry go to's for a fast dinner that's fiber-filled. Whole grains like whole wheat are more satiating because the fiber slows down their digestion helping to sustain the energy you gain from them for longer. They also contain protein unlike their refined counterparts. This means you can make a filling and fueling dinner in the time in takes to boil water: This Greek yogurt mac and cheese is much more nutrient dense than the boxed version you can buy with 5 g of fiber and 25 g of protein per serving! You can make this pea pesto for topping pasta by simply pulsing all the ingredients in your food processor or blender– another protein and fiber-filled plant-based dinner option. Looking for more easy eats? Check out our posts on Five Fast Lunches and Easy Appetizers for the Holidays !

Every parent wants what’s best for their child- and that includes making sure they’re eating nutritious meals! Living Healthy TV host Jackie Bender met up with FEED Founder and Registered Dietitian, Lara Field , to get some tips and tricks on how parents can help their little ones learn to love nutritious and healthful foods. Check out the segment!

Capsaicin is present in all peppers. The spicier the pepper, the more capsaicin it contains. If you can take the heat, capsaicin offers numerous health benefits. This popular compound has been proven to aid in boosting your metabolism and also has antioxidant and anti-inflammatory properties which can help in the prevention of cancers, as well as many chronic diseases. Read on to learn more!

What's in your Pantry? We believe healthy eating begins in the home. One of the most important keys to achieving a healthy lifestyle is establishing simple, sustainable habits and having a well-stocked pantry can be the first step in that direction. Surprisingly, WHAT you have on hand can matter as much as WHERE things are stored. Read on for our list of pantry essentials and find out more about our in-home pantry help sessions below: Whole Grains Whole grains include the bran, the germ, and the endosperm of the plant, which maintains the grain's protein along with other key nutrients like fiber . Because consuming whole grains can  reduce the risk of heart disease, stroke, cancer, and diabetes , we suggest looking for products that say  “100% whole _____” on the package, list a “whole” grain first in their ingredient list, or have the  Whole Grain Stamp . These are a few of the whole grains we routinely recommend: Old-fashioned oats Whole wheat pasta and couscous Brown rice Quinoa Barley Popcorn Recipes using whole grains can be found HERE! ! Nuts and Seeds Nuts and seeds are great nutritional boosts to add to your favorite recipes or enjoy on their own. Seeds like chia and flax have become popular in recent years for their fiber and Omega-3 fatty acid content, and hemp seeds are loaded with plant-based protein. When it comes to nuts and nut butter, we think the simpler the better. Avoid salt, sugar and oils when possible: Chia seeds Flax seeds Hemp seeds Pumpkin seeds Raw almonds, cashews, and walnuts Nut butter Canned Goods Despite what many people think, canned goods aren't necessarily inferior to their fresh counterparts. Water-soluble vitamins including vitamin C and the B vitamins show the greatest losses in processing; however, in general, there are nutritional benefits to consuming canned versions of the foods below versus not at all. Before you buy, check for the addition of salt and/or sugar, which are used as preservatives, and choose one without, if available: Beans (black, garbanzo, cannellini, kidney, etc) Tomatoes Pumpkin Coconut milk Tuna Artichoke hearts Curious about other types of processing? Check out our blog on freeze-dried, frozen and canned produce ! Cooking Supplies Sometimes you just need a little something to bring a meal together. Here are a few FEED faves for easily adding flavor and texture to meals: Broth or cooking stock Maple syrup Whole wheat bread crumbs Cornmeal Dried fruit Need more help with what's in your pantry? The 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 to set yourself up to succeed now!

We are constantly bombarded with nutrition messages--on television, while we scroll through our social media feed, at our workplace, at holiday dinners with friends and family. But, who do we believe? What is the "right" information to follow? As a registered dietitian, my job is to distill the myths from the facts, and help consumers understand the science. The RD community has been buzzing recently, after Netflix released the movie, The Game Changers . This thought-provoking documentary explores the plant-based, vegan diet and the effect that it has had on some of the world's strongest athletes. After viewing, many have considered completely giving up animal proteins, and others are skeptical about the drastic message presented in the film. Read on to learn some of my takeaways about this controversial movement. Plant-Based vs. Vegan Diet By definition, a vegan diet excludes all animal proteins (red meat, poultry, pork, fish, shellfish) and also avoids foods produced by animals (eggs, cheese, milk, yogurt, butter). The term "plant-based" diet has emerged recently, and may be a source of confusion for some. Plant-based diets contain a generous amount of plant foods, and little or no animal products.  Power of Plants Meat has been touted for its exceptional protein, and micronutrient content, including iron, zinc, and Vitamin B12, for decades. Frequently thought of as the top choice of absorbable iron (heme iron), red meat is an important option for those with iron deficiency anemia, during pregnancy, and in periods of rapid growth in infancy. However, meat has also been under a variety of scrutiny . From causing certain types of cancer to type 2 diabetes and cardiovascular disease, new "guidelines" are suggesting meat consumption is to blame.  Additionally, many are concerned about the environmental impact of production, processing, and distribution of meat products.  The sustainable choice would seem to be to avoid the middle man (or animal in this case). “If all the grain currently fed to livestock in the U.S. were consumed directly by people, the number of people who could be fed would be nearly 800 million,” reports ecologist David Pimentel of Cornell University’s College of Agriculture and Life Sciences. He adds that the seven billion livestock in the U.S. consume five times as much grain as is consumed directly by the entire U.S. population." Plants contain protein, too! One of the first questions many ask is, how do I get enough protein if I don't eat animal products? The truth is, we typically consume more protein than is required per day. A good rule of thumb for protein - divide your weight (in lbs) in half, and this is an estimate for how many grams of protein required per day. Protein is an important part of our diet, because it helps us maintain fullness, in addition to providing building blocks for our muscle, bone, skin, and hair. Plants and whole grains can be excellent protein sources as well.  See some of these protein-packed examples: Legumes: A cup cooked lentils provides about 18 grams of protein Nuts and Seeds:   One quarter cup almonds (~23) provides 6 grams of protein and in just 2 Tbsp chia seeds, you receive 4 grams of protein Whole Grains: One cup cooked oatmeal contains 6 grams of protein Other: Many vegetables and fruits contain protein, though in smaller amounts than the other plant-based foods. Examples of plants with higher protein quantities include asparagus, artichokes, broccoli, Brussels sprouts, and corn. Elimination is NOT the answer Embarking on a new diet change can be a daunting task. Many can withstand change for a short time, however as time goes on, radical changes are simply not sustainable. Saying "NO" to too many foods may lead to resentment and poor diet choices. If you say NO to these foods, you may say YES to nutritionally inferior alternatives. That is NOT the way to lead a nutritionally dense diet, nor is it an emotionally healthy practice. Instead of eliminating, try reducing animal proteins instead. Start with a goal for meatless Mondays, and then, consider meat only on Mondays. Try some of these plant-based recipe ideas Buffalo Cauliflower Bites Hearty Homemade Veggie Burgers Plant-Based Pizza Pumpkin Energy Bites Tofu Scramble Zucchini Burrito Boats Products we LOVE Violife Just Like Mozzarella Shreds - Cheese-lovers get ready, this shredded cheese is literally the best we have found. Melts just like cheese, tastes just like cheese, simply a fabulous cheese substitution made from coconut oil. Kite Hill Jalepeño Cream Cheese Spread - Many plant-based dieters, and milk-allergic folks miss the creamy spread on top of their bagel or cracker, however this almond-based option is a great alternative, kicked up a notch! Oatly Full-Fat Oat Milk - Rich and creamy, similar to whole milk, this oat-based beverage is a delicious milk alternative. This oat milk contains similar nutrition that you would receive in whole milk including Calcium, vitamins A and D, riboflavin, and protein, but without the saturated fat. Field Roast Grain Meat Sausage - Rather than other meat-alternatives, this sausage variety is made from hearty ingredients including grains, vegetables, legumes, and spices. Engine 2 Plant Strong Ravioli - Want a quick dinner option, full of whole grains, and plant-protein? We love this whole-wheat pasta for a quick and easy mid-week meal. Bottom Line As a moderation-minded registered dietitian, it is important to take a step back and look at this from a global view. Considering there is question about the overconsumption of animal proteins and  the environmental impact of meat , and we know the vitamin and mineral power contained in plants, we will all benefit by adding more nutrient-rich, plant-based meals to our diets. There is not enough established data that confirms that completely excluding meat and other animal proteins completely is the best way to lead a healthful diet for everyone. Keep in mind, there are many meat alternatives that are highly processed and contain additional sodium and fat, making them nutritionally inferior than their animal counterparts.  Recent research suggests ultra-processed foods may be linked to obesity,  thus choosing more, less processed plant-based foods, is crucial. Thus, introducing the concept of a “part-time plant-based” diet. Rather than having an all-or-nothing approach, consider paring down your portions of animal protein, and replace them with some plant-powered alternatives. Want some additional help learning how to incorporate a plant-based lifestyle? Contact FEED dietitians to individualize a diet plan that works for you!

From drinks, candies and desserts to canned foods, dairy products and even baked goods, you can find sugar substitutes on nearly every aisle of your local grocery store. Even products that advertise “no aspartame” or “no  ” may have just substituted one artificial sweetener for another. So exactly what  these sugar substitutes that you see everywhere? Are artificial sweeteners something you should worry about having in your kid’s diet?  See FEED Founder, Lara Field' s take on this sticky subject as featured on  Nurture Life . In this brief FAQ, registered dietitian, Lara Field clears the air on natural vs. artificial sweeteners. Let’s take a look at what the latest research says about sugar substitutes and kids. What Are Sugar Substitutes? Simply put, sugar substitutes are any ingredients that can replace sugar to add sweetness. But just knowing an ingredient is sweet doesn’t necessarily help you determine its nutritional value! “Sugar substitutes” can be further broken down into three primary categories that help you determine caloric content and where they come from: 1. Artificial Sweeteners ( Low-Calorie or Non-Nutritive) As you might imagine from their name, artificial sweeteners are additives that make food taste sweet but are not natural sources of sugar—in other words, they’re made in a lab. Some artificial sweeteners are what scientists call “non-nutritive” (meaning they have zero calories), while others do have a caloric value that’s much lower than real sugar. In the United States, six of these artificial sweeteners have been approved by the FDA: Acesulfame K, or Ace K (brand names: Sunett and Sweet One) Advantame Aspartame (brand names: Equal and Nutrasweet) Neotame (brand name: Newtame) Saccharin (brand names: Sweet ‘N Low and Sweet Twin) Sucralose (brand name: Splenda) 2. Natural Sweeteners  ( Low-Calorie or Non-Nutritive) Not all low-calorie or non-nutritive sweeteners are artificial! There are also natural options derived from plant-based compounds. Examples of these include stevia (brand names: Truvia, PureVia) and monk fruit (also known as  ). While these natural sweeteners are not officially FDA-approved, they are considered GRAS, or “generally recognized as safe.” 3. Natural Sweeteners (Not Low-Calorie) Just as not all low-calorie sweeteners are artificial, not all natural sweeteners are low-calorie! Many sugar substitutes are naturally derived but contain as many or more calories than sugar. While they may have similar calories to sugar, natural sweeteners are often regarded as healthier because they are less processed and have a lower glycemic index, meaning they raise blood sugar levels at a slower rate than refined sugars. Examples of natural sweeteners include: Honey Molasses Maple Syrup Agave Nectar Coconut Sugar Fruit juice concentrate How Sweet are Low-Calorie Sweeteners? Although they’re often called “sugar substitutes,” low-calorie sweeteners are actually   a one-to-one substitute for sugar. Instead, they’re  sweeter (so much so that they’re often called “high-intensity sweeteners”). Just look at the sweetness levels of common natural and artificial sweeteners: Acesulfame K – 200 times sweeter than table sugar Advantame – 20,000 times sweeter than table sugar Aspartame – 200 times sweeter than table sugar Neotame – 7,000 to 13,000 times sweeter than table sugar Saccharin – 700 times sweeter than table sugar Sucralose – 600 times sweeter than table sugar Stevia –  200 to 400 times sweeter than table sugar Monk fruit – 100 to 150 times sweeter than table sugar Which Foods Use Low-Calorie Sweeteners for Sugar Replacement? Look at the labels on processed foods, and you’ll often find one or more of the low-calorie sweeteners listed above. Even without turning the package over, you can be clued into products that likely contain sugar substitutes by looking out for terms like “diet,” “light,” “lower-sugar,” “low-calorie” or “sugar-free.” The number of consumer goods with artificial sweeteners has  in the past few years, including: Soft drinks (zero-calorie and regular) Sports drinks Light fruit juices Meal replacement bars Snack bars Diet desserts, like ice cream or candy Dairy products, like sugar-free yogurt Breakfast cereals Gelatins and puddings Chewing gum Canned fruit Baked goods Dry baking or dessert mixes Electrolyte replacement drinks Of course, many generic and brand-name sugar substitutes are also used as tabletop sweeteners in restaurants and cafes. Are Low-Calorie Sweeteners Safe? Since low-calorie sweeteners are so common in the foods around us, the biggest question for many parents is, “Are they safe?” The short answer is yes, according to our current body of scientific research. The long answer, though, is a little more nuanced.  Harvard health researchers  say it best: “Whether non-nutritive sweeteners are safe depends on your definition of safe.” Basically, the research thus far has been inconclusive. There is no evidence to suggest that aspartame or other low-calorie sweeteners cause cancer (an ongoing health scare), but there  preliminary hypotheses linking these products to other real concerns: Insulin resistance : Animal studies have hinted that low-calorie sweeteners may cause a similar insulin response as real sugar. More studies are needed, but this hypothesis would potentially connect artificial sugar with Type 2 diabetes, cardiovascular disease and other serious health conditions. Brain-gut connection :  A recent study in   has found that one artificial sweetener, neotame, reduces the diversity of gut microbiota responsible for healthy metabolism. As more studies connect gut health with a range of physical and mental health outcomes, the effect of artificial sweeteners on the gut needs more investigation. Sweet “addiction” :  A famous study in rats  found that 94% of rats chose saccharin over cocaine. While there’s no evidence of literal addiction to artificial sugar, this study is an early indicator of just how powerful extreme sweetness can be. So even though the FDA generally recognizes these sugar substitutes as safe, more research is required to really know for sure—especially for kids. Harvard researchers recommend limiting low-calorie sweeteners for children since there’s just not enough research about early exposure. The American Academy of Pediatrics (AAP) takes a similar stand, recently pushing for food manufacturers to be required to clearly list the amount of low-calorie sweeteners in their products. The AAP notes that we have not yet established  whether it’s safe for kids to consume these products over the long term . So… Are Low-Calorie Sweeteners Bad for You  and Your Kids? Again, there’s no clear yes-or-no answer. In moderation and over the short term, low-calorie sweeteners may help adults lose weight. However, multiple studies have associated these sugar substitutes with the opposite effect, too: weight gain and Type 2 diabetes. (Note that correlation isn’t causation, so researchers can’t say yet that the sweeteners   these results.) When considering their impact on kids, it’s important to note two critical areas: taste preference and diet quality. Impact on Kids’ Taste Preferences Remember just how sweet these chemicals are compared to regular table sugar? By eating and drinking so many super-sweet things, kids may get accustomed to extreme sweetness—pushing them to want more and more sweets, both natural and artificial. Since taste preferences are developed early, young kids who get used to extreme sweetness may be more likely to prefer sweet foods into their teenage and even adult years. In the short term, they may also develop picky eating habits that are hard to overcome. Impact on Kids’ Diets Another concern is that these artificially sweetened foods may simply replace more nutritious foods in a child’s diet. For example, instead of consuming sugar in the form of fruit (which also has fiber, vitamins, and minerals), kids may snack on sugar-free candies that offer no nutritional value, skipping the fruit altogether. Artificial sweeteners are called “nonnutritive” for a reason!

One of the biggest questions parents ask us -- how do I pack a healthy lunch for school? This school lunch dilemma is further complicated by lack of refrigeration, short lunch periods and picky eaters! So how do you pack a healthy lunch that is also kid friendly? Jackie Bender is met up with FEED founder and registered dietitian Lara Field to get some great lunch packing tips to make it easier for parents!

We love kitchen tools, and what better gift to get your favorite foodie for the holidays? This year, we are sharing some of our favorite things in our healthy holiday gift guide. Whether looking for the perfect present, or simply hoping to improve your own health habits, these recommendations are sure to please! Kitchen Gadgets: Yonanas Ice Cream Maker : For a healthier twist on dessert, check out this Yonanas ice cream maker, which transforms frozen fruit into soft-serve ice cream, without the added sugar! Try frozen bananas for a creamy texture and enjoy alone or top with mini chocolate chips or shredded coconut -- perfect for kids and adults alike! Instant Pot Duo Pressure Cooker : Looking to cook more in the New Year, but worried about not having enough time? Check out the Instant Pot. There are a TON of uses for this tool - these are some of our FEED favorites: Perfect Hard Boiled Eggs - Great for a quick breakfast or an easy protein at lunch. Make the perfect boiled egg every time! Whole Roasted Chicken  - Pull apart chicken for a salad topper, pizza ingredient , or a protein-packed addition to a quick soup dinner. Perfect your weeknight meal with this easy cooking method. Quick Chickpeas (or any other dried beans)  - We are loving any way to make plant-based diets easy , without the added salt acquired from canned beans. Kettle Corn -  Fiber-filled snacking can't get any easier. We love this tasty way to make a healthier version of a whole-grain favorite. 3-in-1 Avocado Slicer : Guacamole, avocado toast, heart-healthy dips...the list goes on for uses for one of FEED's favorite fruits - the avocado! This nifty gadget lets you open and slice quickly and safely so you can get to your favorite avocado recipes faster. Kid-Friendly Tiny Baking Kit : This 17-piece tiny baking set is perfect for your lil chef. With mini baking pans, mini tools, and even mini measuring spoons, your little one will be excited to get in the kitchen to make recipes for someone their own size! Stasher Bags : Stasher bags are a gift for you, your child, and the environment - what more could ask for? These versatile reusable bags are great for packing lunches, staying organized, and come in a variety of fun colors. Homemade Hostess Gift Cherry Almond Pecan Granola : We love this super simple baked granola recipe for a yogurt topper or just as a grab-and-go snack. Your host will be delighted with this whole-grain goodness, sweetened with dried cherries and a hint of maple syrup. Super Simple Spiced Nuts: Try our FEED-approved spiced nuts recipe for an easy hostess gift. These nuts are filled with plant-based protein and heart-healthy fats, along with a festive kick of sweet and spicy flavor. Try them as an oatmeal or yogurt topping, or serve alongside your holiday cheese board. Want more? Consider giving the gift of health this season with nutrition counseling packages from FEED! Contact us for details!

Milk choice is one of the most frequently discussed topics in nutrition. Should I transition my baby to whole milk at 1 year of age? Should I choose organic?  Is plant-based milk a better choice than cow's milk?  The list goes on! On the heels of the un-processed food movement, many consumers are looking towards minimally processed or "clean" ingredient lists when making food choices at home. So, what about milk? When we compare the ingredient labels, we typically suggest less is more. Fewer ingredients = less processing; less potential chance that other not-so-good-for-you ingredients will be included. Why do we not use that guideline when it comes to milk and dairy products? Whole milk typically contains one ingredient - whole milk , and in many cases, it is fortified with Vitamin D. Skim milk, on the other hand, is typically fortified with not only Vitamin D, but it is also enriched with Vitamin A Palmitate, to replace the vitamins that were lost when the fat was removed. Thus, rather than choosing something that is minimally processed, we are choosing something that has been stripped of nutrition, and enriched with the same vitamins. Skim milk has been recommended for decades. Along with the other fat-free innovations in the 1980s, skim milk had become a common purchase at American grocery stores. However, it wasn't until 1988 that lower-fat milk sales exceeded whole milk sales for the first time in history.  When we compare the numbers, skim milk looks ideal for a weight management solution. Lower in calories, lower in fat, but with the same quantity of muscle-building protein. What it lacks, however, is belly-filling fat. The low-fat era combined with the rise in childhood obesity has had a great impact on nutrition recommendations for children. In 2008, the American Academy of Pediatrics (AAP) revised dietary guidelines to suggest that infants, at 1 year of age who are at risk for overweight/obesity, transition directly to low-fat or fat-free milk from formula or breastmilk. Despite the fact that fat is essential for brain development, and whole milk provides an excellent source of fat. The risk of consuming excess fat was suggested as problematic to children with a family history of obesity, heart disease, or high cholesterol, or for those who were currently at or above the 95 percentile for body mass index (BMI). Recent research suggests that lower-fat does not lead to lower body weight . In fact, findings indicated the complete opposite. In the review, researchers evaluated the relationship between the consumption of cow's milk and body weight of nearly 21,000 children, adolescents, and teens. They found that children who switched to reduced-fat milk at 2 years of age were not leaner than those consuming whole milk . More importantly,  NONE of the studies found that kids who drank reduced-fat milk had a lower risk of being overweight or obese but rather the MAJORITY of the studies (18 out of 28) suggested children who drank whole milk were LESS likely to be overweight or obese . BOTTOM LINE - The satiating power of fat is likely the reason why kids who drink full-fat milk are not gaining more weight. Fat is an important fullness factor in our daily diet, and something that parents need not fear. By including whole milk dairy products with a variety of vitamin-packed fresh fruits and vegetables, fiber-filled whole grains, and lean proteins, you and your family can strike a balance of healthy fats to keep you feeling full and satisfied. Curious if whole milk is right for your family? Book a consultation with FEED dietitians today!

We are always looking for the next nutrient powerhouse to incorporate into our diet. FEED Founder and Registered Dietitian, Lara Field shares her thoughts published in REAL SIMPLE - Fresh Crop of Superfoods . Read along to learn what to add into your cart on your next shopping trip!