Blog posts by Cassie Vanderwall, MS, RD, CD, CDE, CPT

Say Goodbye to Sugar Sweetened Beverages

Fruit Infused Tea

Sugar-sweetened beverages are any drink with added sugar and often also include 100% juices. These beverages have been linked to both adult and childhood obesity, as well as, several other chronic diseases such as diabetes, heart disease and fatty liver disease.  For this reason health professionals, including registered dietitians, recommend water as the number one beverage for kids and adults. Water provides hydration without additional ingredients. Many people stray away from water due to its plain taste, but this is another reason to keep it number one.

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Picky Eating

Picky Eating

Picky EatingPicky eating is often a stage that everyone experiences. It is often associated with period of rebellion or identity formation. Encouraging picky eaters to try new foods can be a trying process for parents and definitely requires patience. Researchers have shared that it takes at least 13 times for an individual to accept a new food, and that food must be in the same shape and form every time.  For example, if one desires their child to try raw baby carrots, then one must present the child with raw baby carrots every time, no cooked carrots, sliced carrots, or shredded carrots, etc.  Once one form of the fruit or vegetable is acceptable then it is safe to move on to new forms.

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Keep Fruits and Veggies Available


Everyone knows that fruit and vegetables are a key part of a healthy diet, but there are often many barriers to keeping them available.

Fruit and vegetables are loaded with fiber, water, and vitamins and minerals. A variety of fruit and vegetables is important because each type and color offers a different array of antioxidants and vitamins. Current recommendations encourage 5 to 9 servings of fruit and vegetables per day, or 2 to 4 servings of fruit and 3 to 5 servings of vegetables. One serving equals 1 cup of fresh or ½ cup of cooked or canned.

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Winter Fruit Breakfast Recipes

Banana Oat MuffinsIn the winter, we tend to eat fewer fruits and vegetables. Try these recipes that feature available fresh and frozen varieties.

Banana Oat Muffins

  • 2 cups whole wheat flour
  • 1 cup rolled oats
  •  ½ cup brown sugar
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ tsp salt
  • ½ tsp nutmeg
  • 1 tsp cinnamon
  • 2 (1 ½ cups) over-ripe bananas, mashed
  • 2 eggs
  •  ¼ cup tub margarine, melted
  • 1 t vanilla

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