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Read FEED RD Amanda Lemein 's take on achieving balance in a healthy lifestyle and a "two treat" rule as featured in SHAPE.

Packaged foods have a bad reputation for lacking nutrients in favor of additives and unfamiliar ingredients. Although many are not RD-approved, there are a few exceptions that can work within a healthy diet. Read FEED dietitian Amanda Lemein 's suggestions featured in SHAPE .

Although the terms dietitian and nutritionist are commonly used interchangeably, there are important differences between the two. All Registered Dietitians are considered nutritionists, that is, someone who has studied nutrition; however, not all nutritionists can also call themselves dietitians. A Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) is a food and nutrition expert who has met the following academic and professional requirements: Completed a bachelor's degree at an accredited college or university in the U.S., or foreign equivalent Met the current minimum academic requirements ( Didactic Program in Dietetics ) as approved by the Accreditation Council for Education in Nutrition and Dietetics (ACEND) of the Academy of Nutrition and Dietetics Completed at least 1200 hours of supervised practice program with experience in clinical, community, outpatient and food service settings Passed a national examination administered by the Commission on Dietetic Registration (CDR) Complies with continuing professional educational requirements to maintain registration on an ongoing basis Over half of RDs also hold advanced degrees. Some hold additional certifications in specialized areas of practice, such as pediatric or renal nutrition, nutrition support and diabetes education. Learn more about the career path as a registered dietitian and search for opportunities in your area. Research for this post was provided by dietetic intern and RD-to-be, Alex Forsythe.

1. Hummus & Vegetables Hummus is a wonderfully nutritious snack kids love. Use your favorite store-bought hummus or use our recipe to make your own! 2. Kale Chips Kale is a dark leafy green packed with nutrients that can quickly be transformed into a delicious, crunchy, kid-friendly snack! These "chips" are ready after only 15 minutes in the oven . 3. Butterfly Sandwiches Get creative at snack time! Spread a piece of 100% whole wheat bread (or your favorite gluten-free bread) with nut butter or cream cheese and slice it diagonally. Then, turn the triangles around so that they meet at a point, resembling butterfly wings! Grab a list of toppings for your "butterfly wings" here . 4. Apple Cheese Melts Slice apples and layer onto open toasted English muffin halves. Sprinkle with low-fat shredded cheese on top and broil to melt. 5. Healthy Tzatziki This easy Greek yogurt dip is so simple that it will quickly become your favorite homemade veggie dip! 6. Yogurt Pumpkin Parfait Feeling fall coming on? Layer vanilla yogurt with scoops of pumpkin puree and top with chopped almonds and a dash of cinnamon for a quick, seasonal treat . Wondering what else you can do with that can of pumpkin puree? Find all our favorite pumpkin recipes here . 7. Energy Bites Try all three versions of our energy bites: power protein bites , no bake energy bites , and trail mix "reconstructed."   Make a batch at the beginning of the week and have an easy, on-the-go snack at the ready! 8. Blueberry Cauliflower Smoothie Simply blend 1 cup of milk, 1/2 cup of frozen riced cauliflower, 1 cup of blueberries, 1 cup of peaches and 1/2 tbsp of almond butter. Trust us, you won't even taste the cauliflower! 9. Popcorn with Nutritional Yeast Pop your own popcorn, spray lightly with oil mister, and sprinkle with nutritional yeast. Nutritional yeast adds a nutty cheesy flavor to the popcorn and is a rich source of nutrients such as protein and B vitamins. The popcorn provides an excellent serving of fiber and is a fun snack for kids. 10. Fresh Fruit Kebabs Make fruit kebabs using wooden skewers and a variety of fruit pieces such as strawberries, cantaloupe, watermelon, pineapple, apple chunks, blackberries, honeydew, or kiwi . Serve with a vanilla yogurt sprinkled with cinnamon to use as a dipping sauce. 11. Roasted Chickpeas Roasted chickpeas plus the seasoning of your choice equals a tasty and healthy snack for kids. Some combinations we like are: garlic salt and rosemary, chili powder and cumin, honey and cinnamon, or soy sauce and sesame oil. 12. Baked Zucchini Sticks These baked zucchini sticks are a perfect side or great for a snack on their own with your favorite dip! We like marinara or mustard for dipping. 13. Toasted Pita Chips with Avocado Dip Think of this as the easiest guacamole you'll ever make ! Scoop avocado into a bowl and mash with a fork. Add 1 TBSP lime juice, ¼ tsp salt, and a dash of cumin and stir to combine. Make your own toasted pita chips by slicing pita bread into wedges, brushing them with olive oil, and baking in 350°F oven for 8-10 minutes, or until lightly browned. 14. Edamame Buy a bag of frozen edamame pods to keep on handy for a quick and healthy snack. Just pop in the microwave to thaw and let kids squeeze the pods to get the beans out! 15. Frozen Banana Popsicles Frozen banana with yogurt and granola make for a great snack or dessert on a hot day! Need more cool options after a hot day? FEED's favorite frozen treats has you covered. 16. Roasted Pumpkin Seeds Pumpkin seeds are an excellent source of healthy fats and minerals such as zinc and phosphorous. Eat the roasted seeds by themselves or mix with freeze-dried fruit and other nuts. 17. Easy Pizza Using a whole wheat English muffin, pita bread, or your favorite gluten free bread, make an easy pizza ! Your child can spread a bit of tomato sauce on it and add their favorite veggies and a pinch of shredded mozzarella. 18. Apple Smiles Cut an apple into wedges, spread each wedge with nut butter, and add a row of raisin “teeth."  Two wedges make a smile :) 29. Homemade Applesauce Making your own applesauce lets you control the amount of sugar that goes into it. It’s simple to do and tastes great! 20. Avocado, Cheese and Crackers Avocado is an excellent source of protein, vitamin E, and heart healthy monounsaturated fats! Choose a cracker made from whole wheat flour or a gluten-free cracker or crisp bread, and layer avocado slices with cheese slices on top for a filling and nutritious snack . For (four) more avocado ideas, check out this blog post. 21. Homemade Granola Homemade granola makes a great snack because it's lower in sugar and fat than what you typically buy at the store. Try our cherry almond pecan version too! 22. Ants on a Log The combination of celery and peanut butter and raisins is a classic kids snack. Depending on the age of your child, let them help spread the peanut butter or place the ants. For variations, try using dried cranberries or currants instead of raisins, and cream cheese or almond butter instead of peanut butter. 23. Hard Boiled Eggs and Egg Salad Make several hard boiled eggs and keep them in the refrigerator up to a week (in the shell) for easy snacks. With a little extra time you can create a quick and healthy egg salad by chopping the hard boiled egg and mixing it with plain yogurt. Add a pinch of salt or pepper and serve with toasted bread or crackers. Need a refresher on the best way to hard boil an egg? Grab our step-by-step guide here . 24. 100% Whole Corn Tortilla Chips with Salsa You can buy salsa at the store, but if you have time, make your own! For a twist, try our tropical-inspired salsa recipes: kiwi , mango , or papaya . Serve with 100% whole corn tortilla chips for a delicious, whole grain snack. 25. Homemade Fruit Leathers By making your own fruit leathers at home you can be sure that it’s an all natural snack with no extra sugar or other additives.   Need more meal and snack ideas for your kiddos? Book an appointment with FEED founder and pediatric nutrition specialist Lara Field today!

Research has clearly shown that eating too much fat causes weight gain due to excess calorie intake.  Carbohydrates (sigh!), this poor nutrient category sure has taken its share of abuse. Everything from no-carb to low-carb to only-brown-carbs has circulated through the media. The truth is, both children and adults over-consume carbohydrates, which, like fats, can lead to weight gain.  But dear, old protein, particularly lean protein , is there a “can’t have too much of a good thing” disclaimer on protein as well??? Yep, it’s true. Protein is not spared in the foods-you-should-eat-in-moderation discussion .  Protein is required to build, maintain, and repair the tissues in our body. However, like carbohydrates and fats, protein contains calories, and those calories we do not need will be stored as fat. Protein Requirements – How much do we need? Kids require approximately 1-1.5 grams of protein for every TWO pounds of body weight, or more precisely, 1-gram protein per kg (1kg=2.2lbs).  Thus, a 40-lb (18.2 kg) child needs approximately 18 grams protein per day! “That’s not as much as I thought, you say?” Let’s see how quickly protein adds up! Sample Menu (suggested for a 4-year old child) Breakfast: 6 oz fat-free yogurt, ½ cup berries, ½ cup dry cereal, 4 oz skim milk Snack: ½ apple Lunch: 2 oz turkey breast, ½ cup baby tomatoes, 10 whole grain pretzels, 5 strawberries, 4 oz skim milk Snack: ½ cup edamame Dinner: 4 bites chicken breast, ½ cup pasta, ½ cup broccoli, 4 oz skim milk TOTAL (drumroll please!): 76 g protein (Menu provides: 931 calories, 10 g fat, 18 g fiber, 1376 mg Calcium, 15 mg Iron) This example actually provides sufficient protein for an average adult woman!  Seem unrealistic? Look how it breaks down. Milk and other dairy products, provide a large quantity of protein, approximately 1g/oz.  Additionally, whole grains provide a considerable amount of protein, particularly those enriched with bean/legume flours.  Then, of course, lean meats are touted for their protein content, typically provide about 7 g protein per 1 oz portion. Protein and Athletic Performance Protein has been shown to increase muscle mass when combined with heavy weight training. As compared to a diet consisting of 0.8 gram protein/kg body weight, research from the Journal of the American College of Nutrition found that a protein intake of 1.6-1.8 g/kg/day, when combined with weight training, will further enhance muscle development. Most importantly , there is little evidence that very high protein (greater than 2g/kg body weight per day) is beneficial. Further, supplementation with powders, drinks, or other diet aids is not required nor recommended, and it is possible to obtain sufficient protein through a balanced diet. Can you have too much protein? Protein breaks down to amino acids, and produces waste products that are filtered through the kidneys. With healthy functioning kidneys, this additional waste is excreted.  Excess protein consumption only makes the kidneys work harder, rather than damage the kidneys, as may be assumed.  High protein load does, however, lead to increased water loss, and can lead to dehydration. Thus, maintaining adequate fluid intake is essential. Bottom line: You really can have too much of a good thing. Keep a good balance of fats, protein and carbohydrates, for a healthy, growing body.  Have specific questions about you or your child’s protein requirements?   Book an Appointment with one of our FEED dietitians and discuss your child's nutrition.

May is Celiac Awareness Month, and luckily for our clients, registered dietitian and FEED founder,  Lara Field , is a celiac disease specialist with nearly a decade of experience guiding individuals through the gluten-free diet. What is Celiac disease? Celiac disease is an autoimmune disorder, mainly affecting the upper portion of the small intestine. When individuals with celiac disease consume gluten, a protein found in wheat, rye, barley or derivatives of these grains, the immune system attacks the small intestine, resulting in damage of the lining, and as a result, an inability to absorb nutrients. For many, this leads to malnutrition, regardless of how many nutrients are consumed. Celiac disease can present with over 300 symptoms, or for some, without any symptoms at all. Ultimately, those who suffer from celiac disease benefit from strictly adhering to a gluten-free diet in order to eliminate symptoms. Should I follow a gluten-free diet? Although “going gluten-free” has become more popular in recent years, the diet is not intended as a weight loss solution or fad diet. Instead, the gluten-free diet is medically necessary for those with celiac disease. Additionally, while the gluten-free diet is healthy for those with celiac disease, not all gluten-free foods are nutritious; it is still important to make sure gluten-free diets are balanced and nutrient dense. Many gluten-free foods remove gluten, but also remove the natural nutrients found in whole wheat, including protein, fiber, iron, magnesium and B vitamins. As such, if only relying on processed gluten-free food, an individual may be missing several important nutrients. Further, consuming a diet full of refined grain is neither helpful for weight loss nor part of a healthy lifestyle. Whole, fresh foods that are naturally gluten free, including fruits, vegetables, lean proteins and low-fat dairy, are essential components of a gluten-free diet. Choose high-fiber gluten-free grains including quinoa, brown rice, millet, or buckwheat. Overall, it is important to remember the gluten-free diet is not an easy switch and requires a great deal of planning and thoughtfulness. Working with a registered dietitian to help create a step-wise plan for introducing a gluten-free diet is always recommended. Looking for additional advice? Contact  Lara  for questions or to schedule a gluten-free diet consultation .

Baby food isn’t normally something you’d picture an adult reaching for as a meal of choice. That is, unless you’re a mom trying to get your infant to eat their food, or you’re recovering from dental surgery. Read more to learn FEED founder and registered dietitian, Lara Field 's perspective on this interesting diet choice for adults as seen on Hip Latina .

Fire up the grill and be Memorial Day Weekend ready with our FEED-approved barbecue recipes: Get the Party Started Avocados are full of heart-healthy fats and lots of fiber, which makes this dip a nutrient-dense start to any meal. Add a Satiating Side Our coleslaw is full of fiber with 5 g per serving! Baked, not fried, these sweet potato fries have all the flavor without the extra fat. Make a Memorable Main Dish Switch up your usual beef or turkey burger with this tangy salmon version , which is full of heart-healthy omega-3 fatty acids! Keep it simple (and delicious!) with a grilled flank steak. We pair ours with a fiber-filled sweet potato, and kale chips ! Enjoy the holiday weekend with healthy tips from FEED!

Whether you're trying to lose weight or just want to overhaul your diet, loading up on nutritious, better-for-you snacks is one of the best things you can do to keep yourself fueled in between meals and on track with your goals. However, there are some "healthier" options that may end up ruining your efforts. Here are some of the biggest offenders, according to dietitians. Read along to see FEED founder, Lara Field 's expert advice as featured on POPSUGAR!

It's time to celebrate Dad! Read on for our FEED-approved Father's Day gifts to help him keep up his healthy habits: For the dad who enjoys a glass of wine Red wine is often touted for its health benefits due to its concentration of the antioxidant resveratrol and its anti-inflammatory properties. While we recommend everything in moderation, a high-quality glass of wine can be made better with a wine aerator from Vinturi . For the dad who likes gadgets For the dad who makes a mean breakfast For the dad who is king of the grill Need something to spice up Dad's grilling? Try a cedar plank to bring a smokey taste to your food. Our cedar plank salmon recipe is perfect for this year's Father's day fare. For every dad Happy Father's day from all of us at FEED Nutrition Consulting!

Beat the heat with these no-cook eats and treats! We've gathered up our favorite recipes for summer– no oven required: Lose the high-fat mayo and swap in Greek yogurt for a lower-calorie, higher-protein twist on this lunchtime classic . Serve with veggies and your favorite high-fiber cracker for a complete meal. Naturally gluten-free, these refreshing wraps are made with hydrating cucumber instead of your typical tortilla. Feeling creative? Try mixing up what's wrapped inside: hummus, smoked salmon with cream cheese or goat cheese and roasted red pepper would all be good too! This crisp and refreshing seasonal salad is a beautiful addition to any summer BBQ! Did you read our blog on how to eat seasonably strawberries ? We love this summer berry because a 1-cup serving has only 50 calories, but four grams of fiber! Try this tangy and delicious summer refresher full of Vitamins C and E! This dairy-free delight is the perfect palate cleanser. Throw this simple snack together in seconds! Customizable to your likes and dietary restrictions, these energy bites are a favorite among adults and children alike! Got a nut allergy? Use sunflower seed butter. Avoid honey because it's high in FODMAPs? Use maple syrup! Need more help customizing recipes to fit your needs? Book an appointment with one of our dietitians today!

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 Berry Cauliflower Smoothie Prepare a patriotic plate Strawberry balsamic chicken Power Salad bowl Need a late-night bite? Raspberry energy bites