Easy Vegetarian Food Swaps

Whether you’re making the switch to a vegetarian, vegan or plant-based diet, or just looking to cut back on the amount of meat your family eats, these easy vegetarian food swaps can be used for most meals. Studies have shown that a vegetarian diet has been linked to many health benefits, including lowering cholesterol, blood pressure, and one’s risk for...

Top Nutrition Tips for Young Athletes

With fall sports starting up, food and fuel are top of mind for many families with young athletes. The truth is, whether you are an avid tennis player or have a child who plays one or two recreational sports after school, individuals who exercise or train on a regular basis should pay extra attention to their diet when it comes...

Tips for Packing School Lunches

Wondering how much food to pack in your child’s lunch? Or how to make it healthy AND something they’ll eat? Check out these tips for packing school lunches that will fill your kids up and keep them that way through the day. Packing a nutritionally-balanced school lunch that your child will enjoy may seem like a daunting task, especially when...

Drink More Water: The Importance of Hydration

As warmer months approach and outdoor activities increase, special attention needs to be given to proper hydration, especially for children. Because the body cannot store water, we must constantly provide and supply it with water to maintain our body’s many functioning systems. Water is by far one of the body's most essential nutrients. Water helps maintain blood volume, and it helps...

Summer Safety Tips for Families

With warmer weather upon us and summer officially kicking-off in June, there’s nothing parents want more than for their children to be outside with their friends enjoying all that summer has to offer.   From keeping kids hydrated to teaching them the importance of sun safety, here are a few reminders to keep your family safe this summer:   WATER...

What to Know Before Starting Solids with Baby

Starting solids with your baby is an exciting milestone your little one (and her taste buds) is sure to enjoy. When you start introducing your little one to the world of solid foods, you are helping them shape food and feeding habits while establishing healthy eating patterns. These guidelines that follow will help you through this next phase of his...

High Protein Foods for Kids + How Much Protein Do Kids Need

Protein, along with carbohydrates and fats, is one of the three macronutrients that when broken down (digested) supply energy to our bodies in the form of calories. Proteins have several important functions including providing structure to all cells of the human body, functioning as enzymes, transport carriers and hormones. Amino acids are the building blocks of protein. If amino acids...

High Fiber Foods for Kids + How Much Fiber Do Kids Need

You’ve probably heard about fiber and how increasing your fiber intake is good for your health. Fiber is a type of carbohydrate that cannot be digested and is found in plants. Most carbohydrates get broken down into glucose after being consumed, but fiber goes through the body undigested. So, what’s so great about fiber? Fiber helps make us full and...

Types of Flour & When to Use Them

For the longest time, I would go to the grocery store and grab a bag of all-purpose flour for all my baking and cooking needs. Then came my passion for studying food and nutrition, and I became more aware of the variety of flours available at the grocery store. Now that we know there is more than all-purpose flour at...

Tips to Fight the Winter Blues with Food and Fitness

The arrival of colder weather often brings forth the “winter blues.” You might feel extra tired, out of sorts, and frankly moving off the couch is enough exercise for the day. What we fail to remember is that exercise provides an effective natural boost to both mood and health. The unfortunate irony is that we find it most difficult to...