Category: Eating Well With Kim

Eat Poor for a Day, Prosper in the New Year

by Kim Beavers, MS, RD, LD, CDE Collards and black-eyed peas are traditional New Year’s Day food in the South because they are believed to bring prosperity in the New Year. Not only are these foods tasty and inexpensive, they can be very healthy. I can’t think of a better way to start the New Year! Cost: each serving of greens is about $0.70 and the black-eyed peas are $0.13 per serving.    Nutrition:  Greens are a beneficial powerhouse. They are packed with vitamin A, fiber, folic acid and calcium. And they contain many phytonutrients. Beans are also packed...

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Sip, Savor & Celebrate!

by Kim Beavers, MS, RD, LD, CDE   Healthy holiday eating is a frequent topic this time of year. It comes up time and time again (every year to be exact!). I often wonder if people really want me to tell them what not to eat during this festive season of the year? Turns out, there is quite an interest in healthy holiday eating and for that, we should celebrate!  Healthy eating is important all year long but it is more challenging during times when we gather together to eat, drink and be merry. Here are three of my...

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Where Do The Lunch Boxes Go?

by Kim Beavers, MS, RD, LD, CDE   This very thought, in fact, has gone through my head during many past school years (especially the middle school years!). Perhaps the lunch boxes hang out with all the missing socks? While lunches and lunch boxes come and go through the years one thing remains the same: the desire to provide nutrient rich food to hungry, growing children. When I saw these muffins on the  website I knew I had to try them. They bake up wonderfully and are a great way to increase nutrients for a lunchbox, afternoon snack...

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Popular Protein!

by Kim Beavers, MS, RD, LD, CDE   Have you noticed the emphasis on protein lately? Should your teen athlete be consuming protein powder or shakes? Regarding supplementation most dietitians will give you an answer something like this; “it is best to get your nutrients from food”. Of course that is the correct answer, after all food is the gold standard for nutrient delivery. However, it is important to provide real life guidance on supplementation, in this case protein powder supplements. First keep in mind that food provides more than one isolated nutrient. Protein supplements are often isolated protein...

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A Salad a Day – Keeps the Doctor Away!

by Kim Beavers, MS, RD, LD, CDE   A favorite recommendation of mine is to encourage a salad a day. This is a great starter recommendation but it actually does need further clarification. You see salads can often be low in nutrients and fiber or high in calories and fat. Let’s start with the salad base and work our way up.  The greens: Iceberg lettuce is the least nutrient dense green. It does have value – iceberg can be a starter green for kids, or it can be mixed with more vibrant greens to help with acceptance. Do not...

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