National Nutrition Month Roundup

We're nearing the end of March and National Nutrition Month (NNM). Here's my NNM Round-up in cased you missed anything this month.

The theme of National Nutrition Month this year was Go Further with Food.

Eating and shopping locally is a huge movement. I would encourage you to go to your local farmer's market to see what's growing in your area. I've also done a few posts about what's in season year round and what's in season in autumn. 

I have a lot of clients that want a quick fix for being healthy or to be on a diet that gets them to the goal weight tomorrow. A "diet" is how you eat, your meal pattern, your food preferences. It is a lifelong thing. I'm a supporter of small, doable changes that are sustainable over a lifetime. So, here's my recipe for health. 

One of the most common barriers to healthy eating is cost. Many people believe that healthy eating is expensive. It doesn't have to be! Here are my 6 tips for meal planning on a budget. 

Healthy eating is important to prevent disease and promote health. I love starting my day off with breakfast. Breakfast provides you with fuel for the day. If you find it difficult to eat breakfast, here are a couple tips to jump start your morning and fuel your day with breakfast. 

Stay tuned to the blog, Facebook, Pinterest, Instagram, and Twitter for recipes and more.

Are there any topics you want me to cover? Or, any recipes you would like to see on the blog. I'm always open to suggestions. If you have an idea, topic, or question, feel free to comment below.  

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6 Tips to Meal Plan on a Budget

Budgets – everyone has them. Unless you’re lucky enough to have a money tree in your backyard or become rich and famous, budgeting is a reality.

Healthy eating has so many benefits. It helps children grow and develop to their full potential. It helps prevent diseases and nourishes your body.

Many of my clients state that their budget is the biggest barrier to eating healthy. I don’t think this has to be true. With a little planning, you can eat healthy and stay within your budget.

Eating healthy can be done on a budget.

Here are a few of my tips to meal plan, eat healthy, and stay on budget.

1) Make a meal plan.

- Start with a meal plan. Plan out the meals, sides, and snacks you and your family will eat for the week. Take into account any nights you may eat out.

- A meal plan helps you build a grocery list, which can help you stay on budget.

2) Make a grocery list.

- Make your grocery list at home, and stick to it at the store.

- If you’re under budget and something you regularly use is on sale, I make an exception to the grocery list “rule.”

3) Look for coupons and store discounts.

- When I meal plan, I look at my grocery store’s weekly ads and coupons on their app. If I plan meals around what’s on sale, I can easily stay on budget.

4) Eat in season.

- Produce grows at different times of the year. When produce is in season, it’s cheaper. You can find out what’s in season by checking online at More Matters or at your local farmer’s market. One of the reasons that in-season foods are cheaper is that they are grown locally and don’t have to be shipped as far. This reduces costs for the grocery store and you. 

5) Try canned or frozen produce.

- Canned or frozen fruits and vegetables can be cheaper. These foods are picked in season and preserved by canning or freezing. This is cost effective for the farmers and saves you money.

- I like to have a mix of fresh, canned, and frozen fruits and vegetables available.  I try to use my fresh produce at the beginning of the week. Then, I use the canned and frozen foods toward the end of the week.  These leads to less food waste and saves money!

6) Make things at home instead of eating out.

- The cost of a meal at a restaurant is so much higher than cooking a home. Try to cook at home more often than eating out. We try to limit eating out to 1-2 times per week. See what works for your family.

- Here’s a challenge.  Try making your favorite restaurant meal at home. Compare the prices. Also, compare the time. Does it take less time to cook the meal or drive and order the meal? I would love to hear your findings.

What are your thoughts?

Do you have any tips for healthy eating on a budget?

What's your favorite meal to make at home?

What's your favorite app for coupons or budget shopping?

For more tips and recipes for a healthy lifestyle, you can follow me on Facebook, Pinterest, Instagram, and Twitter. 

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7 Tips for Healthy Eating on a Budget

Happy National Nutrition Month! This month I'm focusing on the 2017 theme - Put Your Best Fork Forward. So far, we covered why eating breakfast is important and 7 breakfast ideas to start every day healthfully. I hope those topics have been helpful.

One of the most common barriers to healthy eating is the idea that healthy eating is more expensive. I think this is a common misconception. Making healthy meals at home is cheaper and more economical than eating out. Today, I'm going to share my tips for healthy eating on a budget.

Set a budget.
Making healthy choices within in your budget is important for everyone. Start with setting a reasonable food budget. Healthy boundaries, like a budget, are important parameters to set before shopping.

While I'm shopping, I like to keep a running total of the things I'm buying. As I put groceries in my cart, I keep a rough estimate of the total cost of my grocery haul.

Make a list.
Include items for breakfast, lunch, dinner, and snacks.
Include foods from all food groups: grains, fruits, vegetables, meat or protein, and dairy or dairy alternatives.
If you make a list, you are less likely to make a spontaneous or impulse purchase, which adds to your grocery expenses.


Use coupons.
I like to look at coupons I get in the mail or specials on the grocery store's website as I make my grocery list. My grocery store also sends specific coupons to me based on things I usually purchase. I love it! Most stores also have apps where you can download electronic coupons. Try it out. 

Make sure you're using coupons on things you actually use. Don't just buy something because it's on sale.


Compare unit prices.
What is a unit price? A unit price is the price per ounce or price per serving. It is listed on the price tag. The unit price helps you compare prices on different products to help you decide which product is the best value. Typically, larger containers are less expensive than individual servings. If you purchase individual servings, you are paying for extra packaging and convenience along with the food product.

For example, these 6-ounce yogurts are $0.70 each with a unit price of $0.117 per ounce.

This is an 8 count pack of yogurts. These total cost is $4.29 and the unit price is $0.0894 per ounce.

The larger, 32-ounce yogurt costs $2.19 and the unit price is $0.0664 cents per ounce. The individual, 6-ounce yogurt costs 11 cents per ounce. So, the cost per ounce of the large container of yogurt is almost half the cost of the individually packaged yogurt! The best value per portion or the best unit price is the largest container. If you love yogurt, then the 32 ounce container is the best value.



Shop in season.
Produce, like fruits and vegetables, are less expensive when they are in season.
Remember to compare the cost of fresh, frozen, and canned fruits and vegetables to make a healthy choice at a great price. Remember to look for vegetables canned with “no added salt.” Look for fruit canned in its own juice to avoid added sugar.


Use leftovers.
After you've made a budget, a grocery list, and prepared all the food, what do you do with the leftovers? I like to make "new" meals with leftovers. It can be difficult to eat leftovers for a few meals straight, so I like to take leftovers and make "new" meals. Pizza and frittata are great vehicles for making leftovers new again. Here are my recipes for pizza dough and vegetable frittata. 

 Vegetable Frittata Recipe

Pizza Dough Recipe

Read Nutrition Facts labels.
How do you make healthy choices? Read the Nutrition Facts Label and compare nutrients, like vitamin and mineral content. Talk with a registered dietitian (RD) about the vitamins and minerals that your child needs. A RD can also provide you with information about label reading that meets your child’s healthy needs.

For more tips, encouragement, and recipes for a healthy lifestyle, you can follow me on Facebook, Pinterest, Instagram, and Twitter. 

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7 Tips for Healthy Eating on a Budget

Eating healthy is a priority. Sticking to your budget is a necessity. So, how do you balance the two? You get healthy eating tips from a Registered Dietitian (RD) that allow you to stay on a budget. Here are my RD tips for eating healthy on a budget.

Set a budget.
It's important to have a goal budget to meet or stay under. Figure out how much you want to spend on eating and how that works into your overall budget.

Make a meal plan.
Decide what you will be eating for the week. Make a grocery list for your breakfasts, lunches, dinners, and snacks for the week. Have a list and stick to it. Then, you will be more likely to stick to your budget. Extra items add cost to your budget.

Buy seasonally.
A great way to eat healthy and stay on budget is to eat seasonally. When you choose to eat fresh fruits and vegetable that are in season, they are cheaper. 

Buy shelf-stable and frozen items in bulk.
Examples - grains, canned veggies or fruit, and frozen vegetables and fruit.  Choose no added salt canned vegetables to limit added salt. Choose fruit packed in its own juice to limit added sugar. When comparing prices, look at the unit price. 

image via Amazon

The unit price compares price per ounce or unit. This gives you a better idea if the larger size or the smaller size is a better deals

Try store brands.
Many stores have their own store brand. Wal-mart has "Great Value" brand. Kroger has their "Private Selections" brand. Target has "Archer Farms"  and "Market Pantry" brands. Many times the stores make a comparable product with a lower price. Compare the unit price of the store brand and brand name product. Try them; you may like them and save some money.

Freeze leftovers.
This tip saves time and money. Buy food in bulk; buy enough for 2 meals. Cook once. Eat one meal. Freeze the other meal. And you have two delicious, healthy meals that took about half the time to prepare! 

Shop the sale.
Look for your favorite foods on sale. Avoid buying things just because they are on sale. But if you see one of you or your family's favorite foods on sale, buy a little extra at the cheaper price.

Healthy eating is an investment in your health. Healthy eating is an investment in your future. It is also an investment in your child's health and your family's health. We know that healthy eating affects brain development, school performance, and can decrease the risk of developing diseases like diabetes, high blood pressure, and stroke. For more on the consequences of obesity, check out the Academy of Nutrition and Dietetics.

How can you afford not to eat healthy?

If you have any tips for healthy eating on a budget, share them below in the comments.

August is Kids Eat Right Month™, the Academy of Nutrition and Dietetics and the Academy Foundation's chance to highlight the fight for our children's healthy future. Find out how you can get involved!

Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

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3 Steps to Eating Healthier

Did you know September is Fruit and Vegetables Month! This month, we are focusing on one healthy habit, eating more fruits and vegetables. We will discuss what's in season, what nutrients we get from each of the featured fruits and vegetables, and creative ways to work fruits and vegetables into our diets. We are taking small steps to big results!

Today, we are discussing a healthy habit, which is . . . eating more fruits and veggies! We know that fruits and vegetables are important. I'm sure you've been told to eat more fruits or vegetables in your lifetime. But how do you turn this knowledge into an action. Here are 3 simple steps to make eating fruits and vegetables daily habit.

1) Budget Buys
Everyone has a budget and time constraints. Many of my school students, patients, and their families tell me that eating healthy is expensive. I know that you can eat healthy and stay on a budget.
Make sure you eat in season, when produce is extra tasty, full of nutrients, and low in price. Check out this post that tells you what's in season in Fall.

2) Purchase Produce
You have to have fruits and veggies accessible if you want to eat them. For more on picking great produce, enjoy the A, B, C's of Picking Produce and my Produce Spotlight.

3) Prep Your Produce
As a registered dietitian (RD), I know the importance of eating fruits and vegetables. Like everyone, I get busy, stressed, and distracted. I want an easy way to grab a healthy snack while I'm on the go. So, I prep my produce on the weekend. I choose a slower weekday to wash fruits (except berries, which need to be washed just before eating) and portion them in zip-top bags. I wash and chop veggies, so they are ready to go for snacks or tossing into meals.

Since it's football season, check out my recipes for Easy Empanadas that pair perfectly with fresh carrots and celery. This chipotle dip will definitely encourage you to eat your veggies!

Check out more from me including 5 Easy Tips to Eat More Fruits & Veggies.

Here's to a great month!
For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

Kids Eat Right 2015 Roundup

Happy Kids Eat Right Month! As a pediatric registered dietitian (RD), I often get asked many questions about feeding children in a healthy way. This month we discussed many topics about healthy eating with a focus on teaching children how to eat healthy. Luckily, these principles can be applied to children of all ages (including adults who are kids at heart)! 

Here are 3 easy steps to promote healthy eating for you and your children.

1) Purchase healthy foods.
If you want to eat healthy, you need healthy food options. Want to know more? Here are 8 tips for healthy eating on a budget.

2) Prepare healthy meals.
You have the healthy foods. How do you make a meal? I love the MyPlate model for building a healthy plate. Here are 3 tips for building a healthy meal. 



3) Cook with your kids.
Teach your kids life skills. Everyone needs to know how to cook to survive. Cooking at home provides so many opportunities to learn. You learn about where food comes from, flavor combinations, and cooking techniques. You experience different textures and flavors. You learn budgeting and math skills (adding, subtracting, time, and fractions). You also learn that working on something produces great results. If the results aren't great on your first attempt, you learn resilience, patience, and perseverance. It can be said that everything you need to know you can learn in the kitchen. 

4) Be a role model.
If you want your kids to eat healthy, show them how. Role model eating healthy meals and snacks. Encourage your kids to be active. Even better, go outside with them! Be an encourager by role modeling. Be a teacher and show them how it's done!

I hope you've enjoyed this month learning more about healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

Kids Eat Right Month: 3 Steps to Healthy Eating

Happy Kids Eat Right Month! As a pediatric registered dietitian (RD), I often get asked many questions about feeding children in a healthy way. This month we will discuss many topics about healthy eating with a focus on teaching children how to eat healthy. Luckily, these principles can be applied to children of all ages (including adults who are kids at heart)!

So, the most common question I get is "How do I get my child to eat healthy?". We will discuss several strategies to eat health. So to start, we need to offer healthy options. We can do this in a few simple steps.

1) Have healthy options available.
We discussed 8 tips for eating healthy on a budget earlier this month. This is a simple step that is vital. You have to have healthy options available to eat them. If you fill your fridge, freezer, and pantry with healthy options, you will make a healthy choice by default. Remove the temptation of high calorie and high fat foods by not buying them. If they are not in your home, they are not a temptation.

2) Cook a healthy meal. Have your family, including children, help you in the kitchen.
Cooking meals take time. You can have your roommate, friends, spouse, or your children help you in the kitchen. When we are involved in the cooking, we are more willing and more likely to try the foods. The same is true for children. If they are familiar with a food, they are more likely to try the food.
It is important to make a safety a priority in the kitchen. So, here are some tips for age-appropriate kitchen tasks.

Cooking Skills by Age

• 6-7 years - crack eggs, measure dry ingredients, shuck corn on the cob
• 8-9 years - open cans, whisk ingredients (like scrambled eggs), juice lemons and limes
• 10 years and older - be a sous chef and slice or chop ingredients, boil pasta, use the microwave, bake food in the oven

*Parents, remember to supervise kids at all times in the kitchen.

3) Build a healthy plate.
You've purchased healthy foods. How do you make them appetizing? Use the MyPlate method to build a healthy meal. You can also check out my quick and easy recipe for green chips to help encourage increase intake of vegetables.


Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

Kids Eat Right Month: 8 Tips for Eating Healthy on a Budget

Happy Kids Eat Right Month! As a pediatric registered dietitian (RD), I often get asked many questions about feeding children in a healthy way. This month we will discuss many topics about healthy eating with a focus on teaching children how to eat healthy. Luckily, these principles can be applied to children of all ages (including adults who are kids at heart)!

Many of my patients have the same goal, which is to eat healthy or be healthy. Many feel that healthy eating is more expensive. I do not believe this has to be the case. Here are several tips to make healthy eating affordable.

Fruits and Vegetables
We all know theses are good, healthy choices. How can we make them more budget friendly?

1. Eat seasonally.
• When fruits and vegetables are in season, they take the best! Also, there is an abundance of produce when it is in season. This means lower prices for you!
2. Buy frozen produce.
• Fruits and vegetables are frozen right after harvest. So, you can enjoy freshly frozen foods all year long. Frozen foods last a lot longer than fresh produce. Frozen foods are usually cheaper than fresh; just compare prices.
3. Buy canned produce with no added salt.
• Canned foods are another great option. Just look for "no added salt" on the label. That way you get produce without the extra sodium.
4. Buy canned fruit packed in its own juice (not in syrup).
• Canned fruits are another great option for packing in school lunches or as a snack. Just look for "packed in juice" on the label. That way you get produce without the extra, unnecessary syrup or sugar.
5. Buy in Bulk
• Buying in bulk usually saves money. If you know your family eats a lot of one item, look to see if you can buy a larger package. Compare the unit price of foods to see the price per ounce.
6. Shop the Sale
• Look for your favorite foods on sale. Avoid buying things just because they are on sale. But if you see one of you or your family's favorite foods on sale, buy a little extra at the cheaper price.
7. Try Store Brands
• Many stores have their own brand. Wal-mart has "Great Value" brand. Kroger has their "Private Selections" brand. Target has "Archer Farms"  or "Market Pantry" brands. Many times the stores make a comparable product with a lower price. Try them; you may like them better.
8. Cook Once and Eat twice.
• When you prepare a meal, make a double batch. So, you prepare the food once. Then freeze half. You cook a larger portion once. Then, you get to eat twice! This saves money because you can buy in bulk. And, it saves you time!

Healthy eating is an investment in your health and your future. It is also an investment in your child's or your family's health. We know that healthy eating affects brain development, school performance, and can decrease the risk of developing diseases like diabetes, high blood pressure, and stroke. For more on the consequences of obesity, check out the Academy of Nutrition and Dietetics.
How can we afford not to eat healthy?

Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.