March 10, 2016

Did you know that the average American eats 6 frozen meals a month? The market is estimated at $9 billion in annual sales.


The first TV dinner was introduced to the public in 1953 under the Swanson brand. It was presented as a solution for busy moms who had begun joining the workforce and could no longer spend hours in the kitchen. The meal included turkey, corn bread and gravy, buttered peas and sweet potatoes. It cost $0.98.


This was the beginning of a revolution. Combining an entree and two sides in a three part aluminum container that could be heated, eaten from, and then discarded, proved to be of great convenience to consumers.


To this day, convenience is the top reason for frozen dinner purchases.


The "healthy" frozen meal trend began in the mid-80's when the CEO of Con-Agra suffered a heart attack. Upon returning to work, he could not find a frozen entree that his doctors would approve. Thus was born the Healthy Choices brand. Since the FDA regulates the use of the term "Health...

February 3, 2016

You can make bread at home with just four ingredients:

  1. flour

  2. water

  3. yeast

  4. salt

With the right equipment and experience, the result is exquisite. But only for a day or two, until the bread goes stale. By day four, it starts to grow mold.


That's why a majority of people purchase their bread at the supermarket. In order to stay soft and fresh for a week or more, packaged breads need the help of some additives. Some are OK, while others are not. We'll discuss them in a bit.


Besides the additives, the nutrition grade of a bread depends largely on the type of flour used. Three tips:

  • Make sure the first ingredient is whole grain (100% whole wheat).

  • The bread should be made with 100% whole grains.

  • The fiber count should be 2 or more grams per ounce sometimes that's 2 grams per one slice, but not always. Check the serving size.

Bread manufacturers often confuse shopper with tricky terms for the flour used:

  • Enriched flour - This is NOT whole wheat flour. This...

January 18, 2016

Rule number one for weight loss is to eat less calories than you burn. Obviously, this is easier said than done. We’d like to present you with a short list of tricks to help you consume less.

1. start every meal and snack with a glass or two of water. In some cases, the brain misinterprets thirst as hunger, so this habit will help you avoid eating when not necessary. In all cases, having some water sloshing in your stomach means less room for food.

2. Eat from healthiest first to least healthy last. For example, start your meal with a large salad, and only then have your high calorie entree or side.

3. Teach yourself to eat more slowly. Put down the fork and knife after each bite. Chew properly. Do not pick up the utensils until you have completely finished the bite.

4. Slow down by savoring the flavor during the first 5 bites. After your first bite – count to 10 before taking another bite. Repeat for the next few bites too.

5. Use small plates when serving yourself food. As silly...

January 11, 2016


Cereal is THE American breakfast. There are hundreds of different cereal products to choose from with most supermarkets dedicating an entire aisle to these boxed breakfasts. Many cereal brands utilize their packaging to convince us to choose their healthy product. Here's what you need to know in order to make the best choice.


Tip #1 - Fiber is your friend
A healthy breakfast cereal is all about whole grains, which help lower your risk of diabetes and heart disease.

What's in the whole grain that makes it so great? Fiber.

Fiber is the indigestible portion of plant foods, which seems counterintuitive - don't we want to digest the food we eat? Well, fiber helps us feel full and thus decreases appetite. It also helps the intestines function smoothly, aids in the regulation of blood sugar levels, and lowers bad cholesterol.


With all these benefits, you'd think people would be all over fibrous foods.


Unfortunately, most of us are fiber deficient, averaging an intake of only 15 g...

January 4, 2016

Yogurt, especially the Greek variety, has skyrocketed in popularity in the last decade. This is good news. Yogurt is a wonderful food, whether for breakfast or snack. Here are a few things you should know in order to choose the best yogurt for you.


Tip #1 - Yogurt contains natural sugars
All dairy yogurts contain a naturally occurring sugar called lactose. Each ounce of yogurt has about 1 gram of sugar. Thus, even a plain, 6-ounce yogurt will have 6 grams of sugar, equivalent to a teaspoon and a half.


Tip #2 - Most yogurts have added sugars
Unless you buy "plain", your yogurt will have added sugars. This is unfortunate, because in many cases manufacturers add 2 to 4 teaspoons of sugar. To see how much was added, just scan the product with your Fooducate app., additionally, look at the sugars information in the product's nutrition facts panel. In fruit flavored yogurts, some of the added sweetness is from the fruit (blueberry, strawberry), but the manufacturer always adds a sugar ingred...

December 18, 2015

Being health-conscious doesn't necessarily mean that you can't enjoy the holiday season and have a little bit of what you fancy. It simply means that you should continue to be vigilant and be prepared for the festivities.There are many ways in which you can help to strike a balance between maintaining a healthy diet and joining in with the fun and festivities.


1. Exercise: Most people have a little extra time available over the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.


2. Review your cooking methods: These days there is no excuse for not utilizing the many healthy ways in which food can be prepared. Instead of frying, grill your food. If you're roasting, use one of the many available low-calorie spray oils. Try steaming vegetables...

October 10, 2015

Have you had your carrots today? Maybe you don't realize there are 10 very good reasons why you should be eating this wonderful vegetable every day.



1. They taste good. Carrots have a mild, pleasant flavor that is great by themselves or blended with other foods.


2. Carrots can be eaten cooked or raw. Crunchy or soft, from soups to salad, it's entirely up to your mood or your menu.


3. Kids (even toddlers) like the mild taste of carrots.


4. Raw carrots are great to carry in a sack lunch, to your next picnic, or in the car when you are on the go.


5. Carrots are available and in season all year long.


6. Carrots are inexpensive all year.


7. They are a great source of Vitamin A and Beta Carotene. Vitamin A is very important for healthy skin, eyes, hair, growth, and helps our bodies resist infections. Beta Carotene is linked to reducing chronic diseases such as cancer and heart disease!


8. Carrots are a good source of fiber. Fiber is important of our gastrointestinal tracts and is linked to...

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Greer, SC 29651

Registered Dietitian

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