Many of you have likely seen the new inverted food pyramid published recently by the Department of Health and Human Services. If you haven’t seen it, it looks like this: Copy of the new, inverted food pyramid per the USDA, compared to an old pyramid below. Note the inversion where grains were the base with the most servings but now are minimized. I will highlight the positives and negatives, particularly in relation to children.  First, the positives. The emphasis is on whole

A common complaint is that healthy eating is great but not affordable for many. I argue that it can be! It doesn’t get much cheaper than beans and rice, a nutritious, complete protein combination loaded with fiber and nutrients. Choosing brown rice rather than white is even better. A bowl of beans and rice with some veggies. This combination makes a healthy, inexpensive meal and complete protein. ''Healthy Eating Made Affordable'' The easiest and least expensive way to improv

Increasing the nutrient density of meals  is easier and more affordable than most people think. Making meals that are nutrient dense rather than energy dense is easy and affordable. Nutrient dense refers to foods high in nutrients such as vitamins and minerals and relatively low in calories — think vegetables, fruits, and grains. Energy dense foods are high in calories and low in nutrients, usually from fats or sugars. There are numerous ways to improve the nutrient density o

What is Fiber? Fiber is a carbohydrate found only in plant-based foods - fruit, vegetables, whole grains, legumes, nuts, and seeds. Fiber does not come from animal products. When eaten, it stays in the intestines, since it cannot be digested by the body, but this is where it does its work! Fiber-rich foods including fruit, beans and legumes, whole grains, nuts and seeds, and whole wheat products, with the word fiber written on a chalkboard. What Does Fiber Do? Fiber serves mu

Understanding the difference between omega 3 versus omega 6 fatty acids  is essential for making smarter dietary choices. You hear a lot these days about PUFAs, polyunsaturated fatty acids, specifically omega 3 and omega 6 fatty acids. These two PUFAs are essential fatty acids, meaning our bodies do not make these and we have to get them through our diet. How do we do this? What are the differences? Is one better than the other? All of these questions are answered when you tr

You may have heard some bad press recently about seed oils. There has been concern that seed oils are unhealthy. Most recently, these have been linked to an increase in colorectal cancers, especially in young adults. This article will extract (no pun intended!) and sort through some of the information out there. What are Seed Oils? Pictured are a variety of seed oils and the seeds from which they came including sunflower, black sesame seeds, and safflower seeds. Seed oils are

The Good, The Bad and The Ugly

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What We Need, What We Don't, and Why