Wondering how you can squeeze more produce into your diet? This week registered dietician Elizabeth M. Ward, M.S., R.D. and author of Expect the Best, Your Guide to Healthy Eating Before, During, & After Pregnancy is showing us how:

Pack in the Produce. Fruits and vegetables are filled with fiber and water to help you feel fuller for longer. Resolving to eat at least five servings a day of fruits and vegetables combined will likely crowd out the higher-calorie foods you’ve been noshing on for the past few months, and it will help you take in more vitamins, minerals, and phytonutrients.  Here’s how to squeeze in the fruits and vegetables you need: Read the rest of this entry »

How powerful are your snacks?

This month registered dietician Elizabeth M. Ward is showing us how to spring clean our diets and “squeeze in” good nutrition. Picking protein powered snacks is a great place to start!

More great tips from Elizabeth M. Ward, M.S., R.D. and author of Expect the Best, Your Guide to Healthy Eating Before, During, & After Pregnancy:

Snack Smart. Stop nibbling on highly-refined snacks like granola bars, chips, and crackers; women need protein with every snack to reduce hunger and protect muscle tissue and other lean tissue, especially on a weight-loss eating plan.  Try these protein-packed options: Read the rest of this entry »

Where does the time go?  It’s hard to believe it’s almost time for spring cleaning…again.

In the spirit of the great spring clean up we’ve asked registered dietician Elizabeth M. Ward to help us clear the culinary cobwebs and polish up our healthy habits when it comes to “squeezing in” nutrition.  Here is the first of three posts on spring cleaning your diet:

From Elizabeth M. Ward, M.S., R.D. and author of Expect the Best, Your Guide to Healthy Eating Before, During, & After Pregnancy:

Springtime inspires healthier eating habits, but it’s not always easy to trade in favorite comfort foods for lighter choices that will help you shed winter weight and increase your energy levels. No worries: even small changes go a long way to good nutrition.  You’re already squeezing in exercise, so use the same principles to eat better. Here are some bright ideas for making nutrient-rich food choices more often, with a minimum of fuss.

Go for the Whole Grain. Whole grains are richer in vitamins, minerals, fiber, and phytonutrients (plant compounds that protect against cell damage) than their highly-refined counterparts.  You need at least three servings of whole grains each day, and so do your kids. Skip the cornflakes for breakfast and white bread at lunch and reach for these healthier options: Read the rest of this entry »