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Nutrition bars are often touted for their high protein, high fiber and low fat content, but not all bars are created equal. While many can be the perfect combination of on-the-go nutrients, others may contain enough sugar to qualify as a glorified candy bar, or have a long list of unfamiliar ingredients. However, with a little label reading and a quick crash course in this nutrition bar know-how, it is possible to choose a better bar. Read the Ingredient List You guessed it! As with all packaged foods, label reading should be #1 when it comes to choosing wisely. Look for a list filled with real, whole foods and try to stay away from hard-to-pronounce words or chemically laden ingredients. Some of the best bars include simple, short ingredient lists with nuts, dates or other no-sugar-added fruit. Skip the Sweet Stuff While scanning the ingredient list, be sure to steer clear of sweeteners or added sugars. Many sweeteners are disguised by names including brown rice syrup, evaporated cane juice, or agave, however, they are all simply sugar substitutes. Instead, aim for ingredients with real, unsweetened fruit and choose a bar with less than 10g of sugar. Be Picky about Protein Egg whites, nuts, nut butters and seeds are all excellent sources of protein and can often be found in nutrition bars. These whole, natural protein sources are always the best choice over processed proteins, including soy protein isolate or protein concentrate. While whey protein is a natural byproduct of dairy, it can still cause potential negative side effects including digestive cramping, headaches or fatigue. Instead, choose whole sources of protein over byproducts or concentrates. Focus on Fiber Fiber is one of the best sources for filling up without filling out. Look for bars with high sources of natural fiber, including nuts and fruit, to ensure a balanced snack. The powerful combination of protein and fiber will keep you full, satiated and energized until your next meal. Stay Balanced While many nutrition bars are the perfect, portable snack, be sure to balance with other whole foods throughout the day. It is possible to have too much of a good thing, so don’t treat bars as meal replacements. Instead, fill up on fresh foods first and use nutrition bars to supplement during moments of between-meal hunger. As a general rule, snacks should stay around 200-250 calories – nutrition bars included! View snack bar comparison chart . WATCH THIS: Check out Lara's Nutrition Bar Tips featured on Fox News on August 7, 2015 Want more delicious ideas from FEED? Check out our Pinterest page for quick and easy recipes for you and your family!

Selecting and Storing: Zucchini is available year round, but in peak season from June through September. When choosing a zucchini, look for smooth, dark green skin with few blemishes. Although monster-sized zucchini are fun, they aren’t as tasty as their smaller counterparts.  If one of yours has gotten away from you, grate it and use it in a muffin or bread recipe for added moisture and fiber. Zucchini can be stored in the refrigerator for up to a week. Preparation and Recipe Ideas: Zucchini has a mild flavor and is delicious raw!  Slice into coins for dipping into hummus or make long slices and spread with yogurt dip for kid-friendly roll-ups! Grated zucchini is incredibly versatile.  It can be added to muffins, meatballs or even used as a replacement for rice. Roast zucchini sticks or slices for healthy alternatives to fries and chips! Zucchini is a great low-carb replacement for pasta.  Use a spiralizer to make “zoodles” or your vegetable peeler to slice thicker, lasagna-style sheets. FEED-Favorite Recipes: Chicken Zoodle Soup Baked Zucchini Sticks Garlic Parmesan Zoodles Zucchini Tater Tots Zucchini Burrito Boats

Camps are winding down and the back-to-school lists are quickly building. With just a few weeks left before the new school year begins, many families are squeezing in late summer fun and travel. While enjoying these relaxed moments is so important for families, the lazy days of summer often can lead to extra snacking and on-the-go meals. Stay prepared and still enjoy the slower summer pace with a few quick and easy tips to keep the whole family snacking healthfully throughout the seasons. 1) Keep it Small, Keep it Simple: Snacks should be small and simple, including just enough healthy food to tide over hunger until the next meal. Avoid making the mistake of offering too many options at snack time. Before grabbing the second snack, ask your kids to wait 10 minutes. This will help them recognize if they are still hungry or if they can wait until the next meal. 2) Fresh is Best: Try to keep snacks centered on fresh produce. Not only will this help keep snacks light, but it provides another opportunity to familiarize kids with fruits and veggies throughout the day. Though the in-the-bag snacks sound tempting, if a fresh snack is out and available, kids will choose it! Keep sliced fruit and veggies available in containers in the fridge for an easy grab and go. 3) Calcium Counts: Many of us don’t eat or drink enough calcium with our meals. However, growing kids require calcium for bone development. Did you know kids between the ages of 9-13 require 1300 mg of calcium per day?Considering an 8 oz glass of milk only contains 330 mg, and 1 slice of cheese only contains 200 mg, calcium is one of the most important sources of nutrition for our active kids. Try pairing fresh fruits and vegetables with a serving of calcium-rich foods, such as cheese, milk or yogurt. Check out these  GoGo squeeZ YogurZ  - a shelf-stable, low-fat yogurt great for road trips, beach days, or an anytime treat! 4) Aim for Whole Grains: Fiber-rich whole grains keep us feeling fuller for longer, which is a winning strategy to help snacks last until the next meal. Try adding whole grain oats to a smoothie for a refreshing treat ( check out our Green Machine smoothie recipe ) or choose reduced-fat popcorn instead of your typical cracker-type snack. 5) Re-think your Drink: Calories count in anything we consume, including what we drink. Rather than adding a calorie-laden beverage at snack time, stick with water or sparkling water without added sweeteners. For something a little more festive, try adding fresh fruit or herbs to naturally flavor your water and make it a bit more fun! For more summer snack ideas, check out our recipes at www.feednutrition.com !

Selecting and Storing: Only 5% of peas are grown and sold fresh, with the rest found frozen or canned. Fresh is always best, but frozen peas are another great option and picked at their peak, so the nutritional profile will be nearly identical to fresh. If choosing canned peas, look for low sodium options and rinse well before serving. When choosing fresh peas look for pods that are firm and smooth, with a medium green color. Store fresh peas in a bag or sealed container in the refrigerator for  up to 1 week. Preparation and Recipe Ideas: Important water-soluble vitamins can often leach into water when cooking. Instead, try steaming peas to conserve as much nutrients as possible. When boiling frozen peas, add enough water to cover, bring to the boil, and then cover and simmer for 3 minutes. Try using the leftover  liquid for a soup instead of throwing it out to keep nutrients lost during boiling. Peas are delicious by themselves but their rich green color can make meals pop! Try adding peas to everyday dishes like salads and soups, or substituting them into some of your favorite recipes like guacamole or pesto. If you’re feeling extra adventurous try adding them into sweet treats for extra fiber. FEED-Favorite Recipes: Guac-PEA-Mole Pea Pesto Parmesan Peas Mint Chocolate Chip Pea Pops

Selection and storing: Look for firm cucumbers with bright, medium green skin. Consider buying organic cucumbers, as they are listed within the “Dirty Dozen”. Keep this vegetable bright and crisp by storing in the refrigerator for up to 3 days. Switch it up and try both traditional and seedless varieties. Preparation and Recipe Ideas: Cucumbers are a perfect snack when eaten raw. Slice them thin, thick or cut into fun shapes for kids. The seeds and skin are both edible, with the skin boasting the most fiber, so no need to peel. Try adding cucumbers with fresh mint or lemon for a “spa water”, or add slices to iced tea or sparkling water for an extra touch. Cucumbers add a refreshing dimension to any meal. Try incorporating them into dishes like salads, sandwiches and hummus, or serve raw with a savory Greek yogurt dip. FEED-Favorite Recipes: Cucumber Roll-ups Cucumber Hummus Cucumber & Strawberry Summer Salad Cucumber and Raspberry Pops

As it turns out, an apple a day may keep the doctor away!  Apples are one of the best sources of polyphenols , which have been shown to create preventative effects against cancer, cardiovascular disease, diabetes, and neuro-degenerative diseases.  Apples are also a good source of potassium, vitamin A, and fiber (be sure to eat the skin!).  Follow along for easy ideas to get your one (or more) apple a day. Selecting and Storing: Apples are in season from June through November, so October is the perfect time to pick some up! Taste the rainbow with golden delicious, granny smith, honeycrisp, and red delicious – all have the same great health benefits. Regardless of which apple varietal you choose, be sure the skin is smooth and free of holes and bruises. Apples are best stored in the crisper drawer– and remember one bad apple ruin the bunch. Remove any with bruises or rotting as they will cause others to ripen too quickly. Preparation and Recipe Ideas: Raw apple slices are a great substitute for crackers or bread.  Top with sunbutter, chicken salad, or melted cheddar cheese for a gluten-free snack or lunch. Kids not keen on apple skin?  Chopped apples baked into pancakes, oatmeal, or muffins become softer allowing you to keep the fiber-rich skin. Apples become even sweeter when baked.  Pop apple halves in the oven at 375 degrees for 20 minutes and top with cinnamon and sugar, or a dollop of vanilla Greek yogurt for a guilt-free treat. FEED-Favorite Recipes: Apple Oat Muffins Apple Chips Healthy Caramel Dip

There is nothing like fresh fruits and vegetables during peak season. Check out our “Eat Seasonably” feature where we will share health tips, preparation tricks, and new recipes featuring the best of the season’s produce. Often considered a tropical fruit, kiwis are actually harvested in late September, making for a perfectly sweet back-to-school treat. Each kiwi is jam packed with vitamins C and E, helping boost the immune system and keep skin and eyes healthy. With only 42 calories per kiwi , these little gems contain more potassium than a banana , along with fiber to keep us full longer. Read on to learn how to select the perfect kiwi  and how to incorporate them into both snacks and meals. Selecting and Storing: When picking the perfect kiwi look for unblemished, firm skin. Press the outside of the fruit with your thumb -- if it gives to a little pressure then it is ready to eat, if not, give it a few days to ripen. Kiwis are part of the “Clean 15”, meaning if you are trying prioritize which foods to buy organic, kiwi could be one to consider buying conventionally, due to the protective skin. This fruit can be stored on the counter at room temperature for several days or stored in a refrigerator for up to 4 weeks ! Tip: If you want a kiwi to ripen faster, put them in a vented plastic bag with an apple or banana -- the natural ethylene gas given off by fruits when ripening will help speed up the process. Preparation and Recipe Ideas: Simple is often best. Enjoy a raw kiwi by cutting the fruit in half and using a spoon to scoop out the goods. Did you know that the most fibrous part of a kiwi is actually the skin? To give it a try, rinse thoroughly and rub off the fuzzy top layer before eating. Get creative by using kiwi in desserts, salads and baked goods, or adding it to yogurt or morning oats. Kiwi can also be used as a complementary flavor and added color for an entree, too. Listed below are a few FEED-favorite recipes to get you started! FEED Favorite Recipes: Kiwi Lime Sorbet Kiwi Salsa Kiwi Summer Salad Kiwi Banana Muffins Kiwi Coconut Chia Popsicles

The American College of Allergy, Asthma and Immunology recently released new guidelines suggesting earlier peanut introduction may prevent allergies. The new recommendations state peanut introduction should begin between 4-6 months of age , much earlier than previously advised. New research to support these guidelines suggest early introduction, after other first foods have been introduced, significantly decreases risk for developing peanut allergies. The new recommendations include three approaches for peanut introduction, based on an infant’s allergy risk or family history: For infants with severe eczema, egg allergy or both, he or she should undergo a skin prick test first and possibly introduce peanuts at 4-6 months in a doctor’s office. Ultimately, for an infant with this type of history, follow your doctor’s recommendation for introduction. Infants with mild to moderate eczema should be introduced to peanuts at 6 months. This introduction should occur after other, solid first foods. Infants without eczema or any food allergies are low risk. Peanut introduction should begin at 6 months and include age-appropriate forms of the food. While many parents fear peanuts or peanut butter for concerns of a choking hazard; there are several ways to safely include peanuts in an infant’s diet. Some easy ideas to progressively introduce peanuts include: STAGE 1 EATERS (thin consistency) - Stir peanut butter into Greek yogurt: use a powdered peanut butter for a smooth texture that will be safest for baby to swallow. STAGE 2 EATERS (chunky texture) - Blend or mash peanut butter into fresh bananas: choose a natural peanut butter for a thinner consistency. STAGE 3 EATERS (self-feeders) - Try peanut butter pancakes or muffins: try this recipe  that the whole family can enjoy! For more information on the new guidelines for preventing peanut allergies, check out Lara’s segment from November 30, 2016 on Good Day Chicago - Fox News .

While many fruits and vegetables provide vitamin C, half a grapefruit gives you 70% percent of what you need for the whole day!  In addition, grapefruits also have lycopene, an antioxidant credited with cancer prevention due to it’s free radical combating effects.  This FEED-approved winter citrus is the perfect cure for your winter blues! Selecting and storing: Available from November to April, use this tangy and strong-smelling fruit to brighten up dreary winter days. Although most are familiar with pink or ruby red grapefruit, white grapefruit is another option for a stronger, tart flavor.  The redder the fruit, the sweeter the juice! The nose knows – use your sense of smell to find a fresh and fragrant fruit. Grapefruit is best stored in the fridge, but allowing it to come to room temperature before serving will produce a sweeter, juicier piece of produce. Preparation and Recipe Ideas: Grapefruit can be cut in half and eaten with a spoon, peeled and eaten like an orange, or try cutting off the pith and slice along each membrane to get perfect grapefruit segments. Removing some of the pith also removes some of the fruit’s notorious bitterness --  a good tip to keep in mind when introducing this fruit to kiddos who are sensitive to strong flavors. Sprinkle sugar or a drizzle of honey on top of a grapefruit half and broil in the oven for a quick and tasty winter treat. For a fresh twist on classics, try swapping your usual citrus for grapefruit in anything from marmalades to marinades. FEED-Favorite Recipes: Broiled Grapefruit with Vanilla Coconut Cream Shrimp and Grapefruit Salad Pistachio Crusted Salmon Grapefruit Green Smoothie

To snack or not to snack? This is a question we hear often that does not always have a simple YES or NO answer. Snacks can be a healthy addition to meals and even a way to sneak in some extra nutrients from fiber-rich fruits and vegetables. However, snacking can also lead to consuming too many calories, which can result in weight gain even, when choosing “healthy” ingredients. Make the most of snack time by keeping a few simple strategies in mind: Snacks should be large enough to tide you over, but small enough to avoid derailing the next meal. Contrary to popular belief, frequent snacking does not lead to weight loss . Calorie restriction and energy expenditure are the only proven weight loss techniques. Too many calories, regardless of when they are consumed, lead to weight gain. Kids do not snacks. They do, however, have smaller tummies and shorter attention spans that make it difficult to consume larger meals. Snacks may be helpful, but are not a necessity. Prior to reaching for a snack, ask yourself, “Am I truly hungry, or can I hold off until the next meal?” If you are hungry, consider trying a bubbly beverage like carbonated water or an unsweetened tea instead of mindlessly nibbling. In many circumstances, snacks are the right choice. Follow these ideas for a variety of snack situations: The “Boredom” snack: If you aren’t truly hungry and a calorie-free beverage isn’t doing the trick, try snacking on some cold, crisp veggies. Make it count by choosing vitamin-packed and fiber-filled varieties like, pre-cut sweet bell peppers, jicama, broccoli, cauliflower, sugar snap peas, fresh green beans, or baby tomatoes. The “No Time for a Real Lunch” snack: If a real meal isn’t an option, stick to a formula of energy-rich protein and high fiber carbohydrates. Try a dried fruit and nut bar, or make your own trail mix with high fiber cereal, unsweetened dried fruit, nuts and seeds. The “Pre-Workout” snack: Heading to the gym, and you ate lunch what seems like HOURS ago? Avoid the protein and try some easy-to-digest carbohydrates, like fresh fruit. Not only a great source of carbohydrates, but fruit is also filled with fluid -- the perfect pre-workout pair. The “Dinner Isn’t Ready Yet?” snack: Bring it back to those veggies! Consider pairing with a quick dip containing bone-building calcium. We love a Greek-yogurt dip -- packed with protein and just enough staying power to still have an appetite for when dinner hits the table. The “Gas Station” snack: Healthy food at a gas station? Yes! Look for whole grain, low-fat popcorn, mixed nuts, or even a fiber-filled, oat-based granola bar. BOTTOM LINE: Choose snacks wisely and limit the availability of packaged foods at home. Typically, the fewer choices we have in the pantry, the more inclined we are to look to the refrigerator for a fresh, healthy snack. For more snack-spiration, check out Lara's segment with WGN's Living Healthy Chicago and try some of our FEED-favorite recipes: Apple Smiles Roasted Chickpeas Homemade Hummus Protein Bites Banana Popsicles

2017 is a year of growth for FEED, including welcoming a new dietitian to the practice! We are excited to welcome Amanda Lemein, MS, RD, LDN as our resident adolescent and adult specialist. Amanda has been working with Lara over the last three years, but 2017 marks her first full time role with FEED. Prior to obtaining a Master's in Nutrition and Dietetics and becoming a Registered Dietitian, Amanda worked in media and public relations, including roles at Weber Shandwick and in-house public relations for Four Seasons Hotels. Her passion for nutrition complements her media background as she offers sound, scientifically-based nutrition advice, and helps clients break through the often confusing media messages surrounding nutrition and health. Amanda has both clinical and counseling training, including work with Joy Bauer, the nutrition and health expert for and specifically working with women at-risk for cardiovascular disease. Amanda’s nutrition philosophy aligns with FEED’s mission, as she believes eating healthfully includes balance and a realistic approach. Read her full bio below for more information about Amanda and connect with her at amanda@feednutrition.com to learn more about her method for helping clients achieve a healthy lifestyle. Amanda Baker Lemein, MS, RD, LDN Amanda is a Registered Dietitian, specializing in women’s health, adolescent nutrition and adult weight management. With a passion for empowering others to take control of their health through nutrition, Amanda believes preventative measures are essential for creating a healthy body and mind. Before her career in nutrition, Amanda worked as a public relations professional, developing communication skills essential to her role as a dietitian. With an ability to translate scientific studies into relatable and applicable information, Amanda effectively communicates nutrition expertise into a tailored approach for each client. Amanda works with clients to develop meal plans, strategize healthy eating approaches for busy schedules, and address the challenges to everyday health through support and nutrition expertise. In addition, she approaches nutrition through both a physical and psychological lens, helping clients work through emotional struggles often tied to eating habits. Amanda received a Bachelor of Arts from Michigan State University. She completed her Master of Science degree and dietetic internship with the University of Illinois at Chicago, including clinical rotations at Northwestern Memorial Hospital, Rush University Medical Center and Advocate Christ Medical Center.

With Mother's Day right around the corner, FEED's got you covered with simple gifts sure to make your mom smile. From the mom that loves to cook, to the mom that needs a day off, we've got something for everyone. Celebrate the most important woman in your life with one of these FEED-approved Mother's Day gifts: With this flaky sea salt , a little goes a long way. Maldon is the perfect finishing salt for a salad, grilled veggies, seared meat or, our favorite, a salted chocolate chip cookie. It's more expensive than your usual table salt, which makes it the perfect gift for the mom who loves to cook or bake. Treat mom to a breakfast fit for a queen with our gluten-free blueberry pancakes . These protein-packed pancakes are perfect for Mother's Day, because the batter can be made in a blender and poured right on to a hot griddle. Easy clean-up for anyone (except Mom!) For the Mom with a lot on her plate, our meal planning template is just what she needs to streamline grocery shopping and meal preparation for the week. Could your Mom use a little extra help with meal planning and prep? Gift her a session with one of FEED's dietitians . We offer grocery store tours  and in-home meal prep  in addition to general nutrition counseling sessions. This FEED Fave will soon be Mom's favorite kitchen gadget too. Chopped salads have lots of flavor in every bite– meaning you might not even need dressing! Set your Mom up with a sweet window sill garden. We love using fresh herbs to spice up a dish without adding sodium, fat or calories. Happy Mother's Day from all of us at FEED Nutrition Consulting!