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Thanksgiving marks the start of the holiday season– a time in which, on average, Americans gain between 5-7 pounds. Rather than becoming a statistic, start your holidays off right by making healthful choices to manage your calorie intake. Check out our tips, and learn how to enjoy the time with family and friends– without over-doing it! Tip 1: HAVE A PLAN Avoid skipping meals in preparation for the Thanksgiving feast. Missing meals will only lead to over-consuming later. Consider some high-protein and fiber-filled snacks during the day to keep hunger manageable. Try: Low-fat Greek yogurt with fresh fruit Air-popped popcorn Apple slices and 2 tablespoons of peanut or other nut butter Small handful of dried fruit and/or nuts Tip 2: VEG OUT This time of year, as always, feel free to overload your plate with non-starchy veggies! If you're cooking, be sure to plan for veggie options on your holiday menu like: Sliced raw veggies such as bell peppers, jicama, sugar snap peas, carrots, or baby tomatoes with a low-fat Greek yogurt– the no fuss appetizer! Roasted squash, cauliflower, broccoli, or Brussels sprouts Sautéed green beans instead of green bean casserole Tip 3: SET LIMITS Taste everything, but eat only a few bites of indulgent food. Rather than having a whopping helping of mashed potatoes, savor a few tastes of each of the higher calorie choices, including casseroles, stuffing, or other cream-based dishes. Tip 4: OUT OF SIGHT, OUT OF MIND Keep food in the kitchen or on the buffet. Avoid bringing dishes to the table and serving family style you are more likely to add it to your plate– even if you are already feeling full. Tip 5: PORTIONS ARE IMPORTANT Using an appetizer plate instead of a dinner plate may also decrease the amount you eat. Bigger plates typically equal bigger portions. Take a smaller plate if you are going through a buffet and focus the foods you truly enjoy! Wishing you and yours a happy and healthy Thanksgiving from all of us at FEED!

The holiday season is synonymous with celebrations and indulging. While we agree a little mindful indulgence is welcome this time of year, we are always looking for easy ways to fit a bit more healthy into the holidays. This year, we are sharing some of our favorite things in our healthy holiday gift guide. Whether looking for the perfect present for a loved one, or simply hoping to improve your own health habits, these recommendations are sure to please just about anyone. Kitchen Gadgets Yonanas Ice Cream Maker : For a healthier twist on dessert, check out Yonanas ice cream maker, which turns frozen fruit into soft serve ice cream. Try frozen bananas for a creamy texture and top with cacao nibs or shredded coconut -- perfect for kids and adults alike! Paderno Spiralizer : Each of the FEED RDs has a spiralizer in her kitchen, and for good reason! Spiralizing veggies is a great way to get kids involved in the kitchen and help keep vegetables fun. Try baking spiralized sweet or white potatoes in place of French fries  or make zucchini into zoodles in place of pasta. Whichever you choose, spiralizing is a versatile way to add more vegetables to just about any dish. Gifts for the Foodie Trader Joe’s Everything but the Bagel Seasoning : A 2017 must-have, this trendy seasoning makes the perfect stocking stuffer or add-on gift for a foodie friend. We love using this in Greek yogurt as a dip for veggies, or on top of smoked salmon. Give it a try for all the everything bagel flavor, without the refined grains and calories! Matcha tea and whisk : For the matcha lover in your life, consider a package of matcha tea, complete with the essential matcha whisk for cozy at-home lattes. Filled with antioxidants, matcha is more potent than bagged green tea and packs a stronger flavor. Just be sure to choose unsweetened varieties to avoid added sugars. Homemade Hostess Gift: Spiced Nuts : If homemade is more your style, consider trying 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. As an additional option, consider giving the gift of health this season with nutrition counseling packages from FEED!

Chicago Restaurant Week begins this Friday! This annual event is a great opportunity to sample some of the best of Chicago's culinary scene with prix fixe menus from more than 370 participating restaurants. At FEED Nutrition Consulting, we believe healthy eating is possible anywhere– as long as you have the right tools. Read on for some best practices for healthy eating when dining out from the dietitians at FEED as well as other top nutrition professionals who lent us their expertise: Practice portion control: "Avoid eating all of the protein you order– even though fish and lean meats can be healthful options when dining out. Typically, restaurant portions are two to three times more than what we should eat at one meal! Use your palm or smartphone as a measurement guide, and save the rest for lunch the next day!" – Lara Field , pediatric nutrition expert and owner of FEED Nutrition Consulting "Limit alcohol– calories can add up quickly! Save your appetite for the delicious food you will eat instead." – Melanie Silverman,  pediatric specialist and Lactation Consultant serving Los Angeles County, Orange County and San Diego County Eat Your Veggies: "Double up on your veggies. Restaurants do a phenomenal job of preparing vegetables in delicious ways these days. Filling half of your plate with plants provides fiber and important phytonutrients, while helping you to feel full. You may also find a new favorite way to prepare a veggie at home." – Angie Dye,  Certified Specialist in Sports Dietetics (CSSD) and a Certified Intuitive Eating Counselor   Be Mindful and Enjoy the Experience: "Do not leave mindful eating at the door when you enter a restaurant. Control portions by ordering appetizer-size dishes and sharing meals with your company. Eat slowly by savoring the food and chewing your food well." – Vicki Shanta Retelny,  The Lifestyle Nutritionist "When eating out with a group, ordering several shared plates is a great way to try a lot of what a restaurant has to offer and avoid overeating while indulging in a few splurges alongside more nutritious dishes." – Kimberly Novotny,  Chicago-based dietitian and fitness professional "Mindful eating isn't just for at-home meals - it applies to dining out, too! Tune into your hunger, and ask yourself what food sounds good and order accordingly. When the food arrives, take your time enjoying its visual appeal, aroma and taste. Pause between bites for conversation and soaking in the dining experience. Check in with your fullness cues and when you're comfortably full, put down the fork and ask for a to-go box if you have food left. Dining out should be a guilt-free and fun experience!" – Taylor Wolfram , vegan, non-diet dietitian who believes in the power of self-care Need more help with following healthy habits while dining out? Book an appointment  with a FEED dietitian today!

This Super Bowl Sunday, bring something bold to the snack spread. 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? Some say they go together like peanut butter and jelly. Try our take on this winning combination. Guac-PEA-mole Gotta have guacamole? Serve our pea-packed version of this crowd pleaser. Parsnip Fries This side dish couldn't be simpler– prep parsnips and bake for 35 minutes. Kiwi Salsa Brighten up this snack spread staple with a tropical twist.

With Valentine's Day around the corner, we're coming up with lots of ways to celebrate the ones we love, and a Galentine's brunch is the perfect party for all the girls in your life. So, gather your gal pals, and serve these FEED-approved dishes for a brunch they'll never forget: Start with a Simple Smoothie Welcome your guests to the event with our strawberry mango banana smoothie . This classic combo is easy to sip on while everyone is arriving and can be adjusted to accommodate any dietary restrictions. Our  arugula egg white muffins couldn't be easier! Best part– they can be made ahead so you have more time for socializing. Our shrimp and grapefruit salad highlights sweet and juicy in-season citrus. It's light and bright– perfect for a ladies' lunch. Serve a Sweet Our chocolate spinach muffins are rich without being overindulgent. Think your friends will turn down dessert? Make it mini! Because who can say no to one little bite... Need more help with FEED-approved dishes for a party? Contact the dietitians at FEED today!

Show yourself some love this Valentine's Day and indulge in one of these sweet treats! These simple sweets are all gluten-free and dairy-free, and trust us, you won't even notice! Homemade Almond Butter Cups Our almond butter cups are a heart-healthy take on the classic, chock full of almonds, and rich in antioxidant-rich cocoa powder. Chocolate Cherries This simple sweet can be whipped up in no time making them the perfect after dinner treat! Vegan Chocolate Mousse This vegan chocolate mousse tastes as indulgent as the original, but gets its creamy texture from avocado. Need to tame your sweet tooth? Book an appointment  to discuss simple swaps for reducing your sugar intake and cravings for sweets.

In honor of Heart Health Month , we've rounded up some of our favorite recipes that contribute to a heart-healthy diet. Eating smart for your heart is a delicious way to reduce your unhealthy blood cholesterol and lower your risk for heart disease: Instead of traditional hot oatmeal, try overnight oats for a cold, creamy treat that's ready to go when you are! Whole grains, like oatmeal, contain soluble fiber, which binds to cholesterol and helps remove it from the body. We love this easy bagel recipe , however we swap 1/2 cup of wheat bran for 1/2 cup of all-purpose flour for an extra dose of fiber. Topped with Trader Joe's Everything but the Bagel Seasoning , of course. Perfect for your Meatless Monday, this three bean salad has 9 grams of plant-based protein and 7 grams of fiber! Beans contain soluble fiber, the type of fiber especially important in lowering LDL or "bad" cholesterol. Prepare your salmon on a cedar plank to bring a smokey flavor to the dish. Eating fish, like salmon, may lower risk of heart attack and stroke because of the omega-3 fatty acids and low quantity of saturated fat.  Pair with brown rice and your favorite vegetable for a fiber-filled, heart-y dish! Try this tasty avocado bean dip with sliced vegetables or fiber-filled crackers. Avocado is rich in monounsaturated fat -- healthier fat that may help lower your blood cholesterol level when used in place of saturated fat. A one-cup serving of mango provides 100 calories, 100% of your daily vitamin C, 35% of vitamin A, and 3 grams of daily fiber. Try these mango chia bites  for sweet treat with a heart-healthy omega-3 boost from chia! Need more help with a heart-healthy diet? Book an appointment with one of our dietitians today!

Dark leafy greens are low in calories, but packed with vitamins, minerals and fiber, which is why we can't get enough! Read on for some of our tried-and-true ways to get those greens: You won't even be able to taste the spinach in our chocolate banana smoothie – or the black beans! Try it for yourself! Use a sturdy green instead of a tortilla to hold your taco or wrap. We use butter lettuce with our Thai peanut chicken lettuce wrap , but raw collard greens or Swiss chard work well when you've got more weight. Before you fill your plate or bowl, start with a base of greens! You'll probably forget they're in there... Toss kale with olive oil and sprinkle with sea salt before baking for 15 minutes at 375 degrees. Voila! Find our full kale chip recipe with nutritional info here . Add greens to your meatball recipe for an extra nutritional boost! Finely chop and you won't even notice it is there. If you don't have fresh on hand, use frozen chopped spinach, thaw before using, and mix directly into your meatball mixture. Need more simple swaps and tasty tips for long-lasting healthy habits? Contact Lara today!

Coffee is one of the most consumed beverages worldwide - water coming in first. People love the aroma and taste, but also the boost in alertness and concentration (making it a morning must-have for many). In its natural form, coffee has several chemical components that may provide both beneficial and adverse health effects, including antioxidants and caffeine.  In reality, the chemical composition of coffee varies widely. The components used by the body are affected by environmental and processing conditions as well as roasting, grinding and brewing. The research on the health benefits associated with coffee consumption is mostly observational. This type of research relies on subject recall and self-reporting, which can be unreliable. Interventional research, specifically randomized controlled trials, are needed to fully understand all coffee’s potential to affect health outcomes. What we know: Drinking coffee is more often associated with benefit than harm. The greatest benefits are seen from regular consumption of three to four cups a day . However, there are positive associations across all levels of intake. Coffee consumption is associated with a reduction in risk for: Liver conditions including hepatic fibrosis, cirrhosis and chronic liver disease Mortality from all causes of cardiovascular disease, coronary heart disease and stroke Certain cancers including prostate, endometrial, liver, melanoma and non-melanoma skin cancer Metabolic conditions like type 2 diabetes and metabolic syndrome Neurological conditions like Alzheimer’s disease, Parkinson’s disease and depression Gallstones Gout Kidney stones Harmful associations exist related to pregnancy and for women at risk of bone fracture. Women in these populations should consult their physician to discuss what is appropriate. The current recommendation by the American College of Obstetricians and Gynecologists  suggests less than 200 mg of caffeine per day (1-2 cups of coffee) during pregnancy. Safe levels of caffeine consumption have not been established for adolescents. The takeaway: coffee is a good zero-calorie beverage choice that is also high in antioxidants. If you are sensitive to caffeine, be mindful of the amount you are consuming as it can contribute to anxiety, insomnia, headaches and tremors . For coffee consumers, follow these recommendations: Skip the sugar or sweeteners! If you need to lighten up your cup, use milk or an unsweetened dairy alternative Follow up each cup of coffee with a glass of water to maintain hydration Need an afternoon pick me up? Go for an unsweetened green tea instead. Green tea has about 25 mg of caffeine compared to the 95 mg in an 8-ounce cup of coffee Resources: Caffeine content for coffee, tea, soda and more. Mayo Clinic. Retrieved from  https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372 Ludwig, I., Clifford, M., Lean, M., Ashihara, H., & Crozier, A. (n.d.). Coffee: biochemistry and potential impact on health. Food & function., 5(8), 1695–1717. doi:10.1039/c4fo00042k. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24671262 O'Keefe, J. H., DiNicolantonio, J. J., & Lavie, C. J. Coffee for cardioprotection and longevity. Progress in Cardiovascular Diseases, 10.1016/j.pcad.2018.02.002 Retrieved from  http://dx.doi.org/10.1016/j.pcad.2018.02.002 Poole, R., Kennedy, O. J., Roderick, P., Fallowfield, J. A., Hayes, P. C., & Parkes, J. (2017). Coffee consumption and health: Umbrella review of meta-analyses of multiple health outcomes. Bmj, 35910.1136/bmj.j5024. Retrieved from http://www.bmj.com/content/bmj/359/bmj.j5024.full.pdf

The Dietary Guidelines for Americans recommends five servings of vegetables each day, with at least one of those servings coming from leafy green vegetables. Vibrantly colorful leafy greens, such as kale and spinach, contain vitamins, minerals, and phenolic compounds that may help  protect against the risk of developing chronic disease.  Both spinach and kale are known to be nutrient powerhouses, but is one more valuable to include in our daily diet? Kale vs. Spinach : The Full Nutrient Breakdown So, which is healthier? Per 100 grams, spinach is higher in iron, magnesium and folate, which is especially important for women who are pregnant or planning for pregnancy. Kale provides more vitamin A, vitamin C and calcium. Both spinach and kale are good sources of fiber, which promotes heart and gut health while helping manage chronic diseases such as diabetes and obesity. Many are quick to think that kale is superior to spinach because of all the buzz it has received in recent years, but in reality, both have essential vitamins and minerals that play a role in healthy body functioning. In fact, research continues to show the importance of dietary patterns over intake of specific nutrients. For health promotion, your diet should include a variety of colorful fruits and vegetables as well as fiber-full whole grains and lean protein sources. The bottom line:   Incorporate both kale and spinach into your diet to reap the most health benefits! Though one leafy green may provide a bit more nutrient power than the other, they both provide an essential dose of important vitamins and minerals. How to increase your intake To increase kale and spinach intake, it is important to know how to prepare leafy green vegetables as well as how to properly store them so they don't go to waste! Purchasing: You can buy both spinach and kale at your local grocery store or farmer's market. At the grocery store, you will find it in the produce section either packaged (already washed and ready to eat!) or available for purchase by the bunch. Remember to check the expiration date of packaged bags/containers and make sure leaves are not limp, soggy, or yellow when you purchase. Local farmers markets typically offer leafy greens throughout the year. Storing : Leafy greens stay fresher longer if they are rinsed in cool water upon purchasing. Wrap greens in a paper towel or tea towel and refrigerate in a container or sealed plastic bag to extend the life of leafy greens. Properly stored raw kale and spinach should last 5-7 days in the refrigerator, while cooked kale and spinach last 3-5 days. Kale and spinach can be stored in the freezer for 10-12 months. To freeze leafy greens: Clean thoroughly and remove stems, if desired. Blanch for 2 minutes in boiling water and chill quickly in ice cold water. Drain off excess moisture and package in airtight containers or freezer bags and freeze immediately Preparing:  Before cooking kale, remove the tough, middle stalks with a knife or by pinching at the base of the stalk and sliding fingers upward to detach. Massage kale with olive oil for a minute or two to soften the texture, especially if eating raw. Spinach is ready to go after being rinsed! Cooking : Leafy greens cook quickly, which makes it especially easy to add them to any hot dish. Just remember that spinach will wilt down significantly, so you may find yourself adding more than you originally thought you would need. Need more inspiration?  Check out our blog post: Five Ways to Eat More Greens! Try these FEED-approved recipes: Chocolate Spinach Muffins Spinach Potato Pancakes Kale Salad with Papaya Vinaigrette Black Bean, Sweet Potato, and Kale Quesadilla Spinach Veggie Burger Kale Chips Research for this post was provided by dietetic intern and RD-to-be, Alex Forsythe.