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cooking
Written By Judy Doherty, MPS, PCII

Good nutrition is only 20% knowledge but it is 80% action.You do not need expensive supplements, diet drinks or fad diets. Follow the lessons of MyPlate:Find a way to eat more fruits and vegetables on a regular basis. Half of your cart or shopping list should be fruits and veggies. This is probably one of the most important steps. MyPlate is half fruits and veggies!Instead of eating a variety of chips, crackers, white bread and other processed foods, start incorporating whole grains into your diet. The first baby step is to convert while flour choices to 100% whole grain choices. The next step is to eat more cooked whole grains like oats, whole grain pasta, barley and brown rice.Protein choices should include as little fatty meat and processed meat as possible. Think beans, fish, lean poultry and nuts/seeds instead of burgers and barbeque.Dairy choices should also be low in fat, sugar and sodium. Think yogurt and skim milk and read the label.For more information:

  • choosemyplate.gov
  • nutrition.gov
  • eatright.org

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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