Prevent Portion Distortion

Portion sizes have gotten bigger over the past 20 years, and so have we!  Larger portions add up.  Just 100 extra calories per day can lead to a weight gain of 10 pounds per year.  Maintaining a healthy weight is a balancing act...balance calories with calories out.


We makeore than 200 food-related decsions daily, and aren't aware of 90 percent of them, according to Brian Wansink, Ph.D. and director of the Cornell Universty Food and Brand Lab.  Becoming more mindful about even one eating practice can be signifiant.

New Dietary Guidelines

If you are looking to review the new Dietary Guidelines, you can follow this link.

Some of the highlights include:

*  Reduction of Sugar and Saturated Fat intake to less than 10% of the caloric intake per day

*  People aged 14 years and younger consume less than 2300mg sodium per day


The guidelines are upated every 5 years and aim to reduce obesity and prevent chronic diseases like type 2 diabetes, hypertension and heart disease.


Simple Swaps to Make Any Meal a Nutritional Powerhouse

This post comes with special thanks to Vanderbilt Dietetic Intern, Amber Rzeznik.

Have Happier Holidays with these Nutritional Superstars

Did you know that some surprising superfoods may be sitting on your holiday table, even when you've been planning on a total gorge-fest? Plus, some of your fave sweet treats have health benefits that will last you long after your last bite. Check out these five surprising holiday superfoods.

Matcha 101: What You Need to Know about this Trendy Tea

This post comes with special thanks to Vanderbilt Dietetic Intern, Taylor Satterly.

What is Matcha?

The Best Foods to Boost the Immune System

Special thanks to Vanderbilt Dietetic Intern, Nikki DeAngelis for this post.

Runny noses, echoing sneezes, and the chills—it’s that time of year again when cold and flu symptoms are making their dreaded appearance. Washing hands and getting enough sleep aren’t the only ways to boost your immune system! Include some of these immune enhancing foods in your diet to help stay healthy this cold and flu season.




Halloween Done Healthy

            It’s that time of the year again! The holidays are upon us and Halloween is no exception to the over indulgences of tasty food and drink (especially that leftover candy.) Between the parties and trick or treating with the kids, the temptations can be endless. But gaining weight during the holidays doesn’t have to inevitable! The following tips will help you and your family stay healthy through the Halloween weekend and beyond.

Candy free treats for Trick-or-Treaters:

Tips for Eating More Fruits and Veggies

Struggling to fill up half your plate with fruits and vegetables? Take these tips with you to the grocery store to help add some color to your day for you and your family!