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The 4th may look a little different this year, but there are still ways to safely gather with family and friends! Let red, white and blue ingredients be the star of this year's Fourth of July menu. FEED's got you covered from sunrise to sunset with seasonal recipes suited for celebrating America's birthday: Start your day off with a bang Prepare a patriotic plate Strawberry balsamic chicken Power Salad bowl Need a late-night bite? Raspberry energy bites Cherry Coconut Chia Popsicles Looking for more?! Check out our recent Grilling Roundup for more summertime favorites.

When we think of summer grilling, hot dogs, hamburgers or brats may come to mind. Not only are these typical proteins high in total fat and calories, but they may be processed, and contain excessive sodium and saturated fat, which is a main contributor of heart disease. Check out FEED Founder, Lara Field featured on WGN's Living Healthy TV and her top tips for a nutrient-dense backyard BBQ.

Carnivores and vegetarians alike typically have turned up their noses to the thought of a veggie burger. With the taste and texture similar to a mesquite-flavored rubber mat, veggie burgers have been far from intriguing.  However, the recent plant-based food movement has increased the awareness of meat alternatives, and has even sparked some interest in meat-eaters looking for a new protein option! Now more than ever, meat alternatives are, for lack of a better description, more meaty, fooling the most palate diverse. Because of the abundance of veggie burger options these days, it can be difficult to know which is the best nutritive choice.  Check out our veggie burger breakdown and learn which alternative plant-based option is best for you. Our Favorite Pick: Engine 2 Plant Strong Poblano Black Bean Plant Burger Why we love it: When it comes to whole, plant-based ingredients, Engine 2 Plant-Strong Plant Burgers are definitely at the top of our list. Black Beans, Brown Rice, Whole Grain Oats, Pumpkin Kernels are combined in this simply satisfying veggie burger. With just 140 calories and a whopping 8 grams of fiber, this burger is a great filling choice. Better yet, these plant burgers had the least amount of sodium among those we investigated--just 130 mg/patty or 0.9 mg/kcal What we don't love:  Though this veggie burger is full of plant-based ingredients and belly filling fiber, it is lowest in fat and protein among the veggie burgers we surveyed.  Though this may sound like a bonus, a meal lower in fat and protein may cause you looking for more. Try adding ½ of a sliced avocado to this veggie burger to make it feel like a more filling choice. Next In Line: Amy's Organic California Veggie Burger Why we love it: This 100% plant-based burger is not only packed with organic ingredients including mushrooms, onions, celery and carrots, but it also contains natural protein sources such as walnuts and bulgur wheat. With 6 grams of protein and 4 grams of dietary fiber, this 150-calorie burger is a great choice to keep you feeling full and satisfied. Low in fat, and 21 g of healthy carbohydrates, this is a great go-to veggie burger. What we don't love: Unlike the others we compared, Amy's California Veggie Burger was the highest in sodium - 3.6 mg/calorie or almost ¼ of our daily sodium requirements --in just one patty! While we love the macronutrient profile, and simple ingredient list, the sodium content of this burger may not be the best option for everyone. In The Middle: Trader Joes Hi-Protein Veggie Burger Why we love it: This simple-ingredient burger really packs a nutrient punch. With a whopping 26g of protein and 4g of dietary fiber, this pea-protein burger will keep you feeling full for hours!  The Trader Joe's Hi-Protein Veggie Burger is a satisfying burger alternative with 260 calories and 13 grams of fat--a nutritional profile similar to 3 oz of ground beef (85% lean) which contains 213 calories and 13 grams of fat, however, this version is significantly lower in saturated fat and contains no cholesterol ! (YAY!) What we don't love:  Rather than whole-food ingredients such as vegetables, whole grains, and the like, the first ingredient in this burger is pea protein. Though it comes from peas, pea protein is made by isolating the protein from ground yellow peas, forming a powder. Natural? Yes. Unprocessed? No. Not-So-Bad: Gardein Ultimate Beefless Burger Why we love it: This vegan burger has a texture oh-so-similar to beef. It is full of protein sources including textured wheat protein, soy, quinoa, and pea protein. The Gardein Ultimate Beefless Burger was the lowest calorie veggie burger on our list (130 calories), and also one of the lowest in carbohydrates (7g). What we don't love:  Not a simple ingredient list here, though many nutrient-dense ingredients such as ancient grain flours (wheat, amaranth, millet, and quinoa). Among other, likely harmless, ingredients, such as modified vegetable gum, natural flavors, potato starch, and canola oil, this veggie burger also contains cane sugar. Our Least Favorite: Beyond Meat Beyond Burger  Why we love it: Definitely the veggie burger that has gotten the most attention recently, the Beyond Meat Beyond Burger is unquestionably the closest in taste to ground beef. With it's texture, flavor, and moisture, it is pretty difficult to tell that this plant-based patty does not actually contain meat! With just 260 calories per patty, and 20 g of protein, this veggie burger will not leave you feeling dissatisfied. What we don't love:  The ingredient list of this veggie burger is far from whole veggies. Like the Trader Joe's version, the Beyond Burger's top ingredient is pea protein, but next in line: Canola oil, Coconut Oil, and Rice Protein. For a plant-based alternative, it is a bit more processed in nature than the others we compared . But more than processed ingredients, this veggie burger goes way beyond in price. Most brands we compared were about $1.60 per burger, but the Beyond Burger hits the top of our price category at $2.42 per patty. Which burger do we recommend? Choose a plant-based veggie burger that not only appeals to your tastebuds, but also keeps you feeling full and focused. And, no need to stick to a bun! Break up one of these veggie burgers on top of a salad or a veggie sauté for a super simple swap to your typical meal. Want to make your own? Check out this recipe for our Hearty Homemade Veggie Burger !

Pandemic life sure has changed many of our daily habits. Some for the better, others not so much! While it might feel difficult, you can reshape some of those new habits to be successful both in work, and manage your waistline, while working from home! FEED Founder and Registered Dietitian, Lara Field , joined Oasis North Shore and discussed practical eating tips for busy professionals. Read on to see some of Lara's working from home health tips: Set and stick to a schedule Think about what your eating schedule looked like before working from home, and try to get back to it. Working and schooling from home often has us working physically closer to the kitchen and to food, but setting a regular mealtime schedule can help eliminate the constant grazing and snacking due to the proximity to the kitchen. Make Your Home a Health Haven Keep foods in your home that you feel comfortable with. By having fewer temptation type foods around like chips and ice cream, the fewer we will eat! I'm not a believer of saying "never" to foods, but if we can (safely) go out for treats rather than having them around the house, this can remove the constant temptation. How to Eliminate the "COVID-19" During "COVID-19" There are so many mixed messages in the media and "food noise" for how to address weight loss. Fad diets can be enticing, but it shouldn't be a 0 to 100 approach of grand changes when approaching weight loss. Making small changes can make a big impact. Reflect on your current food habits, whether it's constant grazing, nightly ice cream, or even increased alcohol consumption, see what might be causing the increased calories and slim that down. For example, cut down nightly ice cream consumption to 2-3 nights/week or cut down nightly alcohol consumption to just drinking on the weekends. These small changes add up more than you might think. Want to know more? Click HERE to learn more about Lara's top tips for healthy living while working from home.

FEED Founder, Lara Field teamed up with WGN's Living Healthy TV to talk about everyone's favorite fall fruit -- APPLES! Check out the segment to learn the beneficial properties of apples, why they should be incorporated into your daily diet, and watch them prepare an easy FEED-approved snack!

9% of the U.S. population, or 28.8 million Americans , will have an eating disorder in their lifetime. Many who struggle don't know how or where to seek help. Luckily, FEED RD, Kim Blum, breaks down some facts and where to start if you or someone you know needs help. What is an eating disorder? According to psychiatry.org, " Eating disorders are behavioral conditions characterized by severe and persistent disturbance in eating behaviors and associated distressing thoughts and emotions. They can be very serious conditions affecting physical, psychological, and social function. Types of eating disorders include anorexia nervosa, bulimia nervosa, binge eating disorder, avoidant restrictive food intake disorder, other specified feeding and eating disorder, pica and rumination disorder." How common are eating disorders? Eating disorders affect at least 28 million Americans and most often develop in adolescence and young adulthood. Although much more common in females, 10 percent of cases are diagnosed in men. What causes an eating disorder? Research shows that genes and heredity play a part in why some people are at higher risk for an eating disorder, but there is no single cause. They are classified as psychiatric conditions and often co-occur with other disorders like mood and anxiety disorders, obsessive-compulsive disorder, and alcohol and drug abuse problems. How do I know if someone I know has an eating disorder? What should I do about it?  There may be a variety of red flags associated with someone suffering from an eating disorder. Look for excessive "fat, weight or calorie talk", limited choice of low-calorie foods, eating alone, plus other "rules" or behaviors relating to food, diet, weight, and eating. It is important to find expert support to help a loved one work through an eating disorder. Recovery requires a team of family, friends, medical, and mental health professionals. Are you or someone you know struggling with or curious about learning more about eating disorders? Schedule a session with FEED RD, Kim Blum to learn more .

FEED Nutrition is so proud that FEED Founder and Registered Dietitian, Lara Field was nominated by the Academy of Nutrition and Dietetics as a Health Hero! Lara's journey as a nutrition professional started at a young age, experiencing first-hand nutrition changes at home with her own family. Lara always wanted to work with children and started her career as a clinical dietitian in a Pediatric GI Department at the University of Chicago Medical Center. After working for many years there, Lara wanted to expand her reach, which lead to the founding of FEED Nutrition, bringing other dietitians and therapists together to treat a wide variety of nutrition needs both for children and their families. Check out Lara  and her journey as a Health Hero below. We are so proud of our founder!

Calcium is an essential mineral for strong bones, in addition to Vitamin D and magnesium. Did you know your child's calcium requirements are at their peak in childhood? It is crucial to find ways to incorporate calcium rich foods such as yogurt, milk and cottage cheese in our kid's diets. Check out these frozen kefir popsicles ! FEED Founder and registered dietitian, Lara Field shares her top tips for healthy bones in this article for Chicago Health .

Coffee Smoothie Ingredients : ¾ cup Wandering Bear Coffee 1 teaspoon vanilla extract 1 tablespoon almond butter (or other nut butter) ¾ cup frozen cauliflower (or ½ cup ice) 1/4 cup milk of choice 1/2 tablespoon cacao powder or unsweetened cocoa powder Directions : Add all ingredients to a blender and blend on high for 1-2 minutes until smooth.   Tiramisu Overnight Oats Coffee Chia Pudding

The big game is approaching. For many, this day brings together family and friends to watch one of the greatest sports events of the year, but sitting around the living room with an abundance of food also brings us one of the largest calorie-consuming feasts of the year. Research by the Calorie Control Council (CCC) and Snack Food Association estimates that Americans will eat 30 million pounds of snacks on game day – 11.2 million pounds of potato chips, 8.2 million pounds of tortilla chips, 4.3 million pounds of pretzels, 3.8 million pounds of popcorn, and 2.5 million pounds of nuts! On average, one may consume 2400 calories from snacking, not even counting calories from meals! This Super Bowl Sunday, bring something bold to the snack spread that won't affect your waistline. Forget the chips and dip! These five recipes turn up traditional football food with different ingredients that also pack a nutritious punch: Buffalo Cauliflower Bites Set aside the chicken wings! Go for  our twist  that is gluten-free and packed with nutrition! Taco Meatballs Taco and meatballs?  Great on their own, but even better together! Try our take on this winning combination. Cabbage Chips Skip the classic tortilla or potato chip and replace them with nutrient packed cabbage chips. Parsnip Fries This side dish couldn't be simpler– prep parsnips and bake for 35 minutes. Want another fry alternative? Try our Zucchini Fries . ABC Freezer Fudge Craving dessert ? Skip the cookies and brownies and reach for this homemade fudge made with all real ingredients. Have fun this Sunday, but once your Super Bowl party is over, remove any indulgent snacks from the pantry to keep them from arm’s reach. Want more news updates from FEED? Follow  @feednutrition  for more!

Being a new mom is joyful...and challenging! While nearly all of the attention goes to taking care of baby, it's important to take care of mom too. FEED founder and registered dietitian, Lara Field, provides healthy tips that will benefit both baby AND mom. Focus on Foods that Keep You Full Foods like whole grains and lean proteins help to keep us full, which is important when taking care of a new baby! Whole grains include the bran, the germ, and the endosperm of the plant, which maintains the grain’s natural goodness including key nutrients such as fiber and protein. These are a few of the whole grains we recommend: Old-fashioned oats Whole wheat pasta and couscous Brown rice Quinoa Barley Popcorn Stay Hydrated For moms that are breastfeeding, it's super important to stay hydrated. Invest in a water bottle you enjoy drinking out of and get in the habit of keeping it next to you at all times. Some of our favorites are Swell , Hydro Flask , and this newly popular All Day Motivational Bottle. Take Time to Plan Ahead While meal prep might seem daunting with a new baby to tend to, it's worth it when mealtime arrives! Try some of our make-ahead freezer meals or our go-to overnight oats for an easy and nutritious breakfast. Want to learn more? Check out Lara's recent segment on Living Healthy Chicago .