Sign up for our new free Dessert Cookbook eBook, Fruit Tooth

  • We will never share or sell your information. You can unsubscribe at any time.

cooking 101

Do Your Eating Habits Need to Evolve?

Healthful eating is an evolution for your diet -- it's a gradual shift toward making better food choices over time. Here are five simple ways to “evolve your eating” today... for a healthier your tomorrow!

  • cooking 101

    Become inspired by our pictures and recipes for breakfast, lunch, dinner, snacks, and desserts.

  • food and health

    We’ve gathered everything you need to know about the food and health connection including weight control, nutrition basics, and disease prevention.

  • food shopping

    Shop smart with our guides to new foods, label reading, grocery shopping, and more!

  • fun for kids

    Here are a few techniques to help kids get engaged in the kitchen including recipes that are kid-friendly and ideas for meal preparation.

  • myplate

    Supporting and promoting the Dietary Guidelines for Americans and the new healthy plate food icon from the USDA.

makeovers, nutrition, nutrition education resources, weight control »

Do Your Eating Habits Need to Evolve?

Healthful eating is an evolution for your diet — it’s a gradual shift toward making better food choices over time.  Here are five simple ways to “evolve your eating” today… for a healthier your tomorrow!

Go for better-for-you butter. Instead of traditional dairy butter, swap in nut butters like peanut and almond butter. Not only will you cut the saturated fat, but you’ll add the better-for-you fats that can keep your arteries clean and flexible. Also, nuts offer a nutritional package of vitamin E, high-quality protein, and fiber.

Add veggies!Veg out your snacks. Replace refined crackers, cookies, and chips with sliced, chopped, or diced veggies. Not only will you be upping your veggie intake for the day, but you’ll do wonders for your blood pressure — vegetables are naturally low in sodium and high in potassium, which is a great blood pressure-regulating combination!

Rethink red. Choose red beans over red meat. Use red beans (like kidney beans, pinto beans, or red lentils) instead of red meat in your chili, salad, or soup tonight. Not only are you adding a ton of fiber, potassium, and protein that is low in saturated fat to your day, but you’re also decreasing your overall calories while feeling satisfied for a longer period of time. It’s a win-win!

Love your appetite!L.O.V.E your appetite. Give up battling with food. Instead build a better relationship with it. Develop a new appreciation for food by keeping an appetite log. This will allow you to: Label feelings about certain foods, observe why and when you eat, verify what your hunger and fullness mean to you, and escape habitual or mindless eating.

Swap out soda. In lieu of regular and diet soda, hydrate your body with your number one physiological need – water. Every cell, organ, tissue, and metabolic process in your body relies on water in order to function properly. Sipping water throughout the day is your best bet – get a water bottle to bring to the office, into the car, and to the gym with you.

By Victoria Shanta Retelny, RD, LDN, author of The Essential Guide to Healthy Healing Foods.

Will this information be useful to your clients? Feel free to distribute it however you’d like! You can download the handout below and print copies or email it out in your next email blast. It’s also perfect for newsletters and displays. How will you use this free nutrition education resource?

Evolve Eating

Healthful eating is a topic that is near and dear to our hearts. Check out these other materials that encourage balanced choices!

Nutrition Poster Value Set

Home Run Meals Cookbook

Portion and Weight Management Brochure

Display FAQ: Engaging Your Audience

Let’s talk about nutrition education displays.

Cracking the Vault: Breakfast Research

One of the most commonly encouraged dietary recommendations for aiding weight loss and promoting long-term weight control and better health is to always start the day with a healthful breakfast. However, this popular public health mantra is based largely on observational data that does indicate that obese people are generally more likely to skip breakfast than their leaner counterparts.

Cooking Skill Workshops

What would you do if you could enlist the help of a professional chef who is also an expert in healthful cooking?

Well, today is your lucky day. You really can get the help of a chef who trained at the Culinary Institute of America and who has spent over 20 years developing amazing techniques and new innovative ideas to improve cooking skills and freshen up old ideas.


3 Great Ways to Prepare Peaches

Celebrate Peach Month with these 3 great recipes. There are step-by-step instructions, great photos, and even a free nutrition handout that you can download and print!

Eat More Fruits and Vegetables as a Family

August is Kids Eat Right Month! Do you have the resources you need? Check out this free nutrition handout, which is a perfect resource for helping kids and families eat more fruits and vegetables in a fun and balanced way…

USDA School Policy Update: What You Need to Know for Fall

Lately, the USDA has been updating school nutrition policies and programs like crazy! Let’s take a look at the most recent developments…

Display Idea: Highlight Healthful Foods

When it comes to creating engaging displays, do you ever get stumped? Looking at a space that you want to use and finding yourself bereft of ideas can be really frustrating. We’ve all been there, and it stinks. That’s why I’d like to share my latest bit of display inspiration with you today…

News Update: Gluten Labels

One year ago today, the Food and Drug Administration (FDA) set out a final rule about which foods could and could not use the “gluten-free” label. Now that a year has passed, the law has moved from “voluntary” to “mandatory” and, by today, all foods bearing the label “gluten-free” must meet the requirements set forward by the FDA. | | |