Free Nutrition Articles and Handouts by Food and Health Communications
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Swap Your Way to Whole Foods
Here are some easy swaps to replace ultra-processed foods with whole, nutritious alternatives:
MyPlate Simple Holiday Tips
These MyPlate tips can help you enjoy a balanced and delicious holiday season while nourishing your body!
Best Bets for Halloween Candy
Remember that moderation is key. While these options are generally considered healthier than traditional candy, they can still be high in calories and should be consumed in moderation. Always read labels and consider your own dietary preferences and restrictions.
From Patch to Plate: Pumpkin 101
Pumpkin is a nutrient-rich, low-calorie vegetable that offers numerous health benefits. It's packed with vitamins A, C, and E, which support immune function, skin health, and eye health, along with potassium and fiber for heart health and digestion. The antioxidants in pumpkin, such as beta-carotene and lutein, help protect cells from damage, reduce inflammation, and may lower the risk of chronic diseases. With its high fiber and water content, pumpkin is also filling and hydrating. Here are tips for selection and preparation:
Plant-based Diet shows Improvement and Medication Reduction in RA
As part of the “Plants for Joints” study, the diet intervention study recently published in the British Medical Journal, improvements were also noted for individuals with autoimmune rheumatoid arthritis (RA).
Sense of belonging impacts food choices
Being a part of a group has many positive benefits. A recent study out of Florida University suggests that having a sense of belonging to a social group may also significantly affect our food choices, which could push us towards more nutritious options.
Drop The Cookie: Ultra-Processed Food Intake Increases Risk For Stroke
The relationship between intake of highly palatable, ultra-processed foods like soda, chips, and cookies is well established with the risk of weight gain and heart disease. New research now suggests these beverages and foods may pose a higher risk of having a stroke.
Drop The Cookie: Ultra-Processed Food Intake Increases Risk For Stroke
The relationship between intake of highly palatable, ultra-processed foods like soda, chips, and cookies is well established with the risk of weight gain and heart disease. New research now suggests these beverages and foods may pose a higher risk of having a stroke.
Drop The Cookie: Ultra-Processed Food Intake Increases Risk For Stroke
The relationship between intake of highly palatable, ultra-processed foods like soda, chips, and cookies is well established with the risk of weight gain and heart disease. New research now suggests these beverages and foods may pose a higher risk of having a stroke.
Handout: The War On Health: Fought and Won in the Kitchen
Every day, the war on health is fought in the kitchen, where we decide what to nourish ourselves with. The stakes are high, but so are the rewards. By making small, consistent changes—choosing whole foods over processed options, embracing cultural food wisdom, and being mindful of our eating habits—we can ensure lasting victories in the fight for better health.
Fall Soup Ideas: Dial Into These Nutritious Comfort Foods
These fall soups are perfect for enjoying the cozy, comforting flavors of fall while making the most of the season's bountiful produce.
Handout: Give Turmeric A Try
Turmeric is a versatile spice known for its vibrant color and numerous health benefits. Here are several ways to incorporate turmeric into your kitchen:
Cracking the Vault: Slow over Fast Meals
Intermittent fasting has been gaining popularity as a weight loss method over the past few years. I never thought cramming all your calories for the day in 8 hours was such a good idea and now research has backed me up. An observational study by the American Heart Association found that this time-restricted eating (TRE) method may not be so great for your heart.
Handout: Greens Prep 101
Preparing greens is versatile and can be tailored to various recipes and tastes. Here are quick and easy tips to store, prepare, and cook greens in your kitchen.
Mediterranean Sheet Pan Dinner
This chicken dinner is absolutely scrumptious! Mediterranean seasonings, fresh lemon, roasted onions, and bitter greens combine with perfectly roasted chicken and potatoes!
Seeking snacks after a big meal? It may have nothing to do with appetite!
Have you ever started rooting around in your pantry immediately after a delicious dinner? Don’t blame your appetite. New research suggests you may have overactive food-seeking neurons in your brain.
War for Health Fought and Won In The Kitchen
Every day, the war on health is fought in the kitchen, where we decide what to nourish ourselves with. The stakes are high, but so are the rewards. By making small, consistent changes—choosing whole foods over processed options, embracing cultural food wisdom, and being mindful of our eating habits—we can ensure lasting victories in the fight for better health.
Protein .58 per serving - with meal prep idea
Here is an easy way to make hard-boiled eggs that peel well. Eggs are about $3-4 per dozen so one serving (2 eggs) averages about .58 cents. If you hard boil them ahead of time you can use them on salads, bowls, ramen, and pita pockets. Win!
Fall Soup Ideas
Here are some comforting fall soup ideas that make the most of seasonal produce and flavors.
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