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Traveling and healthy eating often seem like a paradox. However, with a few changes to your on-the-go routine, healthy options won’t be as hard to find as you may think. As avid travelers, we’ve rounded up a few of our top tips for nutritious choices to look for during the busy travel season. In-flight Before you dig into the in-flight meal or buy in-fight snacks for sale, consider how long you will be in the air. If a flight is less than 4-5 hours, try having a healthy meal prior to boarding. Include complex carbohydrates like whole grains or fresh fruit, lean proteins like Greek yogurt or eggs, and a healthy fat such as chia seeds or nuts . This combination should hold you over for the 4-5 hours of travel, allowing you to choose more healthful options when landing. However, eating in-flight is often a reality. During these longer flights, try to plan ahead by bringing healthy, TSA-approved snacks like whole produce or pre-measured servings of nuts. Almost all airports offer fruit and nut bars for on-the-go snacks -- our favorites include RXBAR , LARAbars , or KIND bars . Look for a bar with ingredients you recognize, like egg whites, nuts, seeds, and dried fruit, without added sugar. If an in-flight meal is unavoidable for those longer flights, choose the entree and vegetable-rich side dish and include lean proteins, like chicken or fish, rather than the higher fat alternatives. We are all familiar with the dry cabin air, so choosing hydrating drinks and pre-planned snacks such as water-rich foods, such as cucumbers, bell peppers, or berries, will help combat dehydration, too. Try to avoid beverages with alcohol, caffeine (soda) or sodium (tomato juice), as these will only worsen dehydration. Instead, stick with sparkling or still water, or try bringing along your own large water bottle to refill in the airport. Arrival: Hotel Room Hotel room minibars can tempt the best of us. Instead of relying on these treats for snacks, plan ahead by bringing your own healthy snacks from home. Pack whole fruit or sliced veggies that will last without refrigeration, such as snap peas or carrot sticks. Not much of a planner? Consider purchasing snacks or breakfast options at a convenience store or coffee shop on your way to the hotel. Options like protein bistro boxes or unsweetened instant oatmeal cups are pretty easy to find and can be stored in your hotel room or minibar fridge. Too difficult to avoid the temptation? Request your hotel removes the minibar treats altogether -- call ahead to ask and they will have the room ready for your arrival. Dining out Dining out can be daunting for many, but keeping a few tips in mind will make menus easier to navigate. As a general rule, make at least half of your plate or meal consist of non-starchy vegetables (think salad, dark leafy greens, asparagus, broccoli, bell peppers, green beans, rather than potatoes, squash, peas, beans or corn). Filled with water and fiber, non-starchy vegetables will help you feel full, without the additional calories. Next, choose a lean protein of the broiled, baked or grilled variety , and round out the meal with a quality starch of your choice, like brown rice, quinoa, or a baked potato . To eyeball portions, stick to a palm-sized portion of protein and the amount of starch that can fit under your hand. Overall, when dining out during a trip, be sure to allow yourself to choose mindful indulgences that mean the most to you. If you’re not a dessert person, maybe a cocktail sounds like a better choice for one meal. Or, if the bread basket looks interesting, allow yourself to try a piece, but choose a healthful entree choice and maybe skip the second drink. Giving yourself a chance to browse the menu and think about the meal in its entirety will allow for a few mindful indulgences in a predominantly healthy meal. Enjoy a guilt-free trip by trying a few of these healthy suggestions from FEED!

While many of us wish each night offered an opportunity to enjoy gourmet meals, the reality of everyday life rarely allows for such luxury. Instead of simply dialing your favorite takeout spot, we have gathered a few of our go-to, quick and healthy meals that are both satisfying and simple. Although some may take a bit longer than a few minutes, we like to refer to these as FEED’s Three Minute Meals. Enjoy! Mushroom Toast 1 piece whole-grain toast ½ cup frozen mushrooms Olive oil cooking spray 1 over-medium egg 1 cup fresh arugula 2 TBSP crumbled feta or goat cheese 1 TBSP olive oil Lemon wedge 1. Use cooking spray to sauté frozen mushrooms, adding any desired seasonings, including dried rosemary, garlic, salt and pepper to taste. 2. Use cooking spray to pan fry 1 egg to desired doneness. 3. Toast whole grain bread. 4. Top bread with sautéed mushroom medley, topping mushrooms with egg. 5. Serve with 1 cup simple arugula salad, with drizzle of olive oil, spritz of lemon wedge and 1-2 TBSP crumbled cheese. Spring Salad with Shrimp and Brown Rice ½ cup cooked, microwaved brown rice, such as pre-portioned Rice Bowls 2 cups pre-washed greens, such as kale, spinach, arugula, or spring mix Additional chopped veggies, including cucumbers, carrot shreds, green peas, snap peas, radishes, or onions 2 oz pre-cooked shrimp, chilled 1 TBSP olive oil Lemon wedge Garlic powder, black pepper, or other desired seasonings 1. Cook rice in microwave. Remove rice from cup and quickly add desired seasonings. 2. Add greens and other preferred chopped vegetables to plate, drizzling with ½ TBSP olive oil and spritz of lemon juice. 3. Top vegetables with seasoned brown rice and shrimp, drizzling with remaining ½ TBSP olive oil and additional lemon juice spritz. 4. Add any additional seasonings as desired. Italian-Style Ratatouille with Chicken Sausage 1 chicken sausage, nitrate/nitrite-free 1-2 cups chopped veggies: zucchini, bell peppers, onions, spinach Olive oil cooking spray ½ cup pre-cooked or leftover whole wheat pasta ½ cup marinara sauce, no sugar added Garlic powder, black pepper, red pepper flakes, basil, oregano, or other seasonings 1. Sauté chopped veggies in pan with olive oil cooking spray. 2. Add sliced chicken sausage to sauté mixture until browned. 3. Stir pre-cooked pasta into sausage and vegetable mixture, adding marinara sauce. 4. Serve atop a bed of spinach with desired seasonings. Quick Vegetarian Tacos ½ cup black beans, canned, look for BPA-free ¼ avocado 2 TBSP salsa 2 whole corn tortillas 1-2 cups romaine lettuce 1 cup chopped vegetables, bell peppers, onions, tomatoes 2 TBSP shredded cheddar or Mexican-blend cheese 1. Drain and rinse black beans. 2. Warm tortillas in microwave between two slightly damp paper towels. 3. Smash ¼ of avocado equally across two tortillas. 4. Top tortillas with black beans, vegetables and salsa. 5. Serve with side salad, with base of romaine lettuce, remaining vegetables, cheese and salsa. Mediterranean-Style Loaded Baked Potato 1 small baked potato or sweet potato ½ cup chickpeas, canned 1-2 cups chopped vegetables, seedless cucumber, tomatoes, bell peppers 2 TBSP chopped olives ¼ cup Greek yogurt, non-fat, plain 1 TBSP olive oil Lemon wedge 1. Chopped fresh or dried parsley 2. Use fork or knife to prick potato. Wrap potato in damp paper towel and microwave on high for five minutes, turning over after 2.5 minutes. 3. Drain and rinse chickpeas. 4. Mix chickpeas with chopped vegetables, olives and parsley. Drizzle with olive oil and lemon spritz. 5. Top cooked potato with chickpea and vegetable mixture. 6. Serve potato with plain Greek yogurt on top as “sour cream”. Breakfast for Dinner: Vegetarian Omelette 1 whole egg 2 egg whites Frozen sliced peppers and onions Any additional leftover vegetables or potatoes 1 ounce shredded or crumbled cheese, such as feta 1 cup arugula or other greens Olive oil cooking spray 1 TBSP olive oil Salt and pepper to taste 1. Whisk together egg and egg whites. 2. Heat pan and spray with olive oil, evenly pouring egg mixture onto pan. 3. Cook on medium heat, topping with vegetables, potatoes, and cheese. 4. Flip omelette once until fully cooked. 5. Drizzle olive oil on greens and serve alongside omelette. Asian-Inspired Stir Fry 1-2 cups frozen, thawed stir fry vegetables ½ cup cooked, microwaved brown rice, such as pre-portioned Rice Bowls ½ cup frozen, thawed edamame or 3 oz tofu 2 TBSP low-sodium soy sauce 1-2 tsp red pepper flakes or sriracha pepper sauce Cooking spray 1. Spray pan warmed over medium heat with cooking spray. Add vegetables and edamame or tofu. 2. Cook brown rice in microwave according to instructions. 3. Add soy sauce and red pepper flakes to vegetables and edamame/tofu mixture, stirring until evenly coated. 4. Serve over brown rice. Whole Grain Flatbread Pizza and Salad 1 whole grain tortilla, wrap, or pita ½ cup marinara, no sugar added 1 cup vegetables for toppings, including peppers, onions, tomatoes, spinach, garlic, etc. 1 turkey or chicken sausage, sliced into rounds ¼ cup shredded mozzarella 2 cups spinach or other preferred greens 1 TBSP olive oil 1. Top whole grain tortilla, wrap or pita with marinara sauce, vegetables, sausage and cheese. 2. Place under the oven’s broiled, until cheese is melted and edges are browned to desired amount. 3. Top greens with remaining vegetables, drizzle with 1 TBSP of olive oil and top with any preferred seasonings. 4. Serve salad alongside pizza.

Many people assume fat-free must mean the healthiest choice, but new research suggests it may not be that simple. While the word, “fat”, has been deemed the enemy of many diets, this macronutrient is not the adversary we once thought. Fat offers many benefits, including improved vitamin absorption, protection for the body’s organs, along with satiating, dense energy. Because of this dense source of energy, or calories, fat should be consumed moderately and in a healthful way, but it is still essential to a healthy diet. Choosing healthy fats to incorporate into a daily diet is key. Essential fatty acids, including omega-3s, like alpha-linolenic acids (ALAs) found in fatty fish, chia seeds, flax seeds, and walnuts, provide anti-inflammatory protection and are crucial for brain development. Additionally, unsaturated fats, found in olive oil, nuts, seeds, and avocado, aid in cell development and help decrease LDL, or “bad” cholesterol. However, not all fat is created equal. Trans fat should be very limited or avoided, as these types of fats may increase risk of cardiovascular disease. Look for hydrogenated oils in ingredient lists to spot trans-fat sources. Saturated fats, found in many animal products, should also be limited, but new research surrounding dairy consumption suggests full or low fat dairy has little to no impact on cardiovascular health. This departure from previous beliefs about dairy supports additional studies noting fat in dairy products may also slow the absorption of sugar, helping lower the risk of diabetes. Additionally, many fat-free products contain added sugars, including flavored yogurt or milk. While fat provides essential nutrition, swapping it for sugar does not provide any added value. Instead, look for plain varieties with some fat to reap the benefits and cut back on added sugar consumption. Overall, while fat should not be shunned from a healthful diet, it is important to keep moderation in mind. The extra calories from fat add up quickly, so sticking to appropriate portions of full or low fat dairy products is important. Choose half-cup servings of full-fat yogurt or 1 ounce of cheese per meal. Bottom line -- Look for sources of naturally occurring fat and healthfully incorporate these foods into your daily diet. Keeping moderation in mind, choose plant-based sources of fat, like olives, nuts, or avocados, along with fish and portion-controlled amounts of full or low fat dairy products.

The ketogenic diet has gained popularity recently and many are interested in following this diet for weight loss. The diet relies heavily on high fat foods, while nixing carbohydrates. Though the end result is enticing, read along to learn the science behind the ketogenic diet and found out if it is right for your lifestyle. What is the Ketogenic Diet? The ketogenic diet was originally created in the 1920s to help treat epilepsy, a neurological condition that causes seizures in patients. The diet is used as a last resort for patients who do not respond well to anti-epileptic medications. Ketogenic dieters follow a strict high fat, very low carbohydrate regimen, usually with a ratio around 3-4 grams of fat per 1 gram of carbohydrate. An example of a typical ketogenic meal would include 2 whole eggs, scrambled with onions in 2 TBSP of heavy cream and 1 TBSP of butter, served with 4 slices of bacon -- sounds like a lot of fat, right? According to the Epilepsy Foundation , this diet may be helpful for children with epilepsy, if prescribed by a physician, but it is not recommended for adults. The diet requires precise measuring of calories, fluids, and proteins, and therefore, can be extremely restrictive. What are the claims? Those who utilize the ketogenic diet for weight loss claim that by putting the body into a state of ketosis -- utilizing ketones, made from fat, instead of carbohydrates for fuel -- it will lead to weight loss. Because carbohydrates are the body's preferred source of fuel, without them, it will theoretically turn to fat to burn for energy. Many claim without carbohydrates, dieters will also gain greater lean mass and an overall improved workout performance. Is this a good way to lose weight? Ultimately, the ketogenic diet is another highly restrictive form of eating. If prescribed by a physician for epilepsy, the patient is also under the care of a dietitian to ensure careful measuring of nutrients. Although fat may not be the problem nutrient once believed , it is still a dense source of calories. Fat is 9 calories per gram, while carbohydrates and protein are both 4 calories per gram. If consuming fat in overabundance, this will lead to too many calories and therefore, weight gain. While eating fewer simple carbohydrates may be advantageous for weight loss, extreme measures like the ketogenic diet are complicated and may cause long term effects, including kidney damage and cardiovascular risks, as noted in some studies . As for the increased lean body mass claims, evidence-based studies find inadequate carbohydrates actually hinder strength training. When incorporating appropriate amounts of carbohydrates, athletes report improved performance due to reduced glycogen depletion -- the stored carbohydrates in muscles used for energy in long workouts. Without adequate carbohydrate intake, these stores deplete at a faster rate, leading to fatigue and impaired performance. Additionally, without a balanced nutritional profile, the ketogenic diet is deficient in several essential nutrients. The diet is also notoriously low in fiber and therefore may result in GI distress, too. The bottom line?  We recommend a balanced approach to nutrition and weight loss, including all three macronutrients: fat, protein and carbohydrates. Not only is this a more sustainable, realistic approach to nutrition, but also a more complete and healthful way of eating. When following proper portions and using nutrient-rich sources of all macronutrients, healthful weight loss is possible.

Originally published in Lifestyles - WELL 10/17/2017, 11:00am By Diana Novak Jones – For the Sun-Times For college freshman, those first few weeks, even the first few months, the freedom of being on your own for the first time can be exhilarating. But all that freedom can be overwhelming for some students, giving way to anxiety and stress. And weight gain. A 2015 study that looked at freshmen in college from 2010, 2011 and 2012 saw an average of more than six pounds of weight gain in men and more than four pounds in women over the first year of school, with the majority of the increase taking place in the first semester. “I think entering into college is a vulnerable time, just like any transition,” said Ashley Barrient, a bariatric dietitian at Northwestern Medicine’s Digestive Health Center. The stress, combined with dining halls that offer unlimited helpings of food, late-night pizza runs and access to alcohol, can definitely increase students’ calorie intake, Barrient said. We are less mindful about our health, she said, because “the focus is on the transition.” Students arriving at school might be used to a house full of groceries, regular home-cooked meals and even portions doled out by parents. “ It’s not proportioned, it’s not laid out,” said Lara Field, a registered dietitian and nutrition consultant . “We can go up to the buffet and get unlimited ice cream.” Eating more food prepared in a commercial kitchen — whether that is on campus or in a restaurant — can often mean more salt and fat than what would be in the food we prepare at home. That exposure could start a weight-gain cycle, according to recent research from Cornell University. The study, which looked at the taste responses of Cornell students over the course of the academic year, showed that weight gain in male students was associated with a decrease in their sensitivity to taste as a whole. Women’s ability to taste was less affected by the weight gain, but both men and women experienced a decrease in sensitivity to salt. “We think it’s sort of a positive feedback loop,” said Robin Dando, an assistant professor in Cornell’s Department of Food Science who worked on the study. “If you lose sensitivity to taste, maybe you need to eat more intensely tasting food or more food to get the same positive feeling from it,” Dando said. “The ones that made the less healthy decisions were the ones that started to see some changes in their tastes.” Besides the often less-than-desirable campus dining, college is also known for its abundance of alcohol, which can have a triple effect when it comes to your health, the dietitians said. In addition to the pure calories of the alcohol and the mixers themselves (which can be a fast way to consume hundreds of calories), alcohol lowers your inhibitions and can lead to late-night eating that rarely has any nutritional value or need, Field said. And the cherry on top is that alcohol often cuts into sleep quality, which after time can impact weight management, Barrient said. “It’s kind of trifecta,” she said. Social events that focus on eating and drinking and the peer pressure they bring can also be a factor, the experts said. Barrient encourages her clients to focus their energy on the socializing to help keep their eating and drinking moderate. “Sip slowly and really engage in the conversations with people,” she said. All the activity of college can make it hard to get enough exercise, which some kids might have had built into their schedules in high school in the form of sports practice, Field said. The practices, games, weekend tournaments and conditioning that many kids participate in in high school just evaporate when they get to college unless they’re on a varsity sport. Students have to choose to make physical activity a priority, Field said. Both Field and Barrient said that eating and exercise habits people pick up as college students can really carry forward into their adult lives, everything from learning how to put together a healthy plate to fitting exercise into a busy week to practicing moderation. College students aren’t going to always choose the best path, Field said, as so much of that time in their lives is about exploration and learning what is best. But there is room in there to make healthy choices that will impact your life after college. “I do think it’s a really good time to practice how we are going to be successful,” she said. Worried about staying healthy in college? The experts gave us some tips on how freshmen (and upperclassmen) can keep their health in mind as they explore all that college life has to offer and how parents can ensure their kids stay healthy in the dorms. Take a nutrition class:  Most campuses offer some courses on nutrition, Barrient says. Take a class as an elective, and even if it isn’t part of your major you’ll gain knowledge that you can use for life. Hit the salad bar:  Work on filling half of your dinner plate with veggies at the dining hall, Field said. The fiber will help you feel full and keep you from loading up on fries or other snack foods. Take workout study breaks:  Step away from your work to get a little exercise at the gym, Field said. It will give your brain a break while helping you to stay active. Join an intramural sports team:  If you played a sport in high school, join the intramural team, Barrient says. It’s a good way to stay active while meeting people. Learn some simple cooking skills:  There’s no substitute for home-cooked meals, so parents should make sure their kids have some basic cooking skills before they leave, Barrient said. Drink water:  Don’t just stick to coffee, diet sodas and alcohol, Field said. Make sure you stay hydrated by keeping track of what you are drinking. Keep healthy food on hand in the dorm room:  Grocery shop for healthy stuff you can eat in your dorm room, Field said. Look for healthy frozen meal options at the store for study sessions when you won’t have time to get to the dining hall, Barrient adds. Pay attention to what you are eating:  If you had fries at the last meal, pick a salad, Field said. Don’t forget what you ate earlier in the day and try to find balance. While college weight gain gets a lot of the attention, restrictive diets and disordered eating behavior is also a problem at this transitional time, Barrient said. Some students might feel pressure from peer groups or media to reach an unhealthy low weight, she said. “It is important to address that eating balanced meals rich in lean protein and low fat dairy, vegetables, fruit, and whole grains is an important part of fueling our minds, maintaining a healthy, stable mood, and maintaining a healthy body weight,” she said. Diana Novak Jones is a local freelance writer.

Fall is here and the cooler temperatures mean cold and flu season is upon us. While nutrients from food are always best, multivitamins can help fill those nutrition gaps in the daily diet. With so many children’s multivitamins on the market, it can be difficult to sift through the best products. You can confidently choose the best multivitamin for your family, with a little help from FEED. We are breaking down the top ten multivitamins for kids to help guide your next purchase. Follow along for our suggested brands, with a classroom-inspired rating system: green for best choices, yellow for good choices, red for those to avoid. Green: Best Choice KidScents MightyVites Rainbow Light Kid's One Multivitamin Our top picks for children’s multivitamins come from whole food-based sources of nutrients and have no artificial colors or flavors. Plus, these products include antioxidants, to help combat free-radicals, and coenzymes, which help improve digestion and absorption of nutrients. Yellow: Good Choice Flintstones COMPLETE If our Best Choices above are not an option, our next pick for a Good Choice is Flintstones COMPLETE vitamins. Although this product does contain some added sugar and other additives, it also provides 100% of the recommended daily value for many vitamins and minerals. In addition, this chewable vitamin has no high fructose corn syrup and provides important nutrients kids are often lacking, such as vitamin D and iron. Red: Products to Avoid L’il Critters Gummy Vites Smarty Pants Kids Complete The Honest Co. Gummy Multi-Vitamin Kirkland Signature Children's Complete Multivitamin One A Day Kids Complete Multivitamin Gummies Nature’s Way Alive! Children’s Chewable Multi-Vitamin Lil' Ollys Kids' Multivitamin The Products to Avoid do not meet FEED approval, primarily due to their high amounts of added sugar. Although some sweeteners can help make chewable vitamins more palatable for kiddos, the products on this list use added sugar as the main ingredient. Additionally, many of these supplements do not meet 100% of the recommended daily value for several vitamins and minerals, with some providing less than 50% of recommended amounts. Bottom Line: Choosing whole food-based vitamins is always the best choice. Be sure to look for products with minimal added sugar and high amounts of the recommended daily values of important vitamins and minerals. After all, the purpose of multivitamins should be to provide the variety of nutrients their namesakes suggest! Want more details? Check out the FEED facts for these vitamins: HERE

Halloween is just around the corner. Our candy buckets will soon be overflowing with chocolate, gooey, chewy, sugar-loaded morsels, most of which will stick around our pantry through most of the winter months ahead. These little calorie-packed diet bombs can be the demise to the best laid healthy eating plans for you and your kids. The National Confectioners Association came out with a fantastic tool sheet to moderate candy intake. These suggestions provide about 50-100 calories per day: • 15 jelly beans (60 calories) • 1 snack/fun size candy bar (80 calories) • 2 pieces licorice (50 calories) • 3-5 pieces hard candy (60 calories) • 2 bite-sized peanut butter cups (90 calories) • 2-4 bite-sized chocolates (90 calories) Keep in mind, it may seem small, but adding about 50 calories per day can actually increase our weight by about 5 pounds per year! Rather than increase our waistlines, this year follow some tips from FEED to ensure a Healthy Halloween. 1. Plan ahead - Talk to your kids about Halloween; make it known that candy doesn't need to be a part of their daily diet. 2. Set a good example - Encourage healthier treats such as snacks with whole grain or 100% fruit (IE: popcorn, raisins, fruit leathers). 3. Enjoy Trick or Treating - Avoid indulging until you get home. 4. Consume in moderation - Limit to about 50 calories or less per day. 5. Choose treats that contain protein - Skip those with concentrated sugars. Candy containing nuts may feel more satisfying and curb cravings quicker. Use these tricks and enjoy only few treats on this Halloween!

Hidden Veggie meatballs mashed cauliflower butternut squash soup blackberry arugula salad turkey and mushroom meatloaf Feeling like you’ve already overindulged this year?

Last month, FEED Nutrition Consulting attended the annual Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo (FNCE) with more than 10,000 other food and nutrition experts. The annual meeting is a chance for registered dietitians to meet with colleagues, nutrition science researchers, policy makers, and health care providers to discuss health issues affecting Americans. This year’s conference also featured more than 390 exhibitors, sharing the latest food information and innovations. Read on for our product spotlight of our favorite finds from the event. PLANT BASED PIZZA Cali’power cauliflower pizza crust SNACK ATTACK  RXBAR Kids Biena roasted chickpeas FODY Foods trail mix and nut-based snack bars LOW MERCURY TUNA Safe Catch seasoned elite tuna SUPERFOOD SOUP ZUPA NOMA superfood soups Have questions about other brands we love? Contact FEED to schedule a grocery store tour or pantry rehab today!