Category: Eating Well With Kim

Simple Food Preparation for a Healthy Year

by Kim Beavers, MS, RD, LD, CDE A great habit or tradition to start in the kitchen and continue through the year is food preparation. A one-hour weekend food prep session yields multiple positive outcomes. First and foremost, it is time spent together, and in case you have not noticed, your children really do want to be with YOU. Secondly, it exposes kids to healthy food options and increases longevity. When compared to other high-income countries America cooks the least and lags in life expectancy. Cooking skills correlate positively with vegetable consumption and negatively with convenience food consumption, which...

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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 www.superhealthkids.com  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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