It is always important to gently wash your fruits and vegetables before your prepare them at home.  Even organic foods can have dirt or other residues that need to be washed off before consuming.  Use a mild soap to gently wash the outside of the produce.  Bananas, avocados, cantaloupe and oranges should also be washed before consuming, even though we don't typically consume the peel.  You don't want anything on the outside to be introduced to the inside when you cut your first slice!  

With all of us spending more time at home, whether or not you live alone, it's important to regularly wash or sanitize surfaces.  Anything that will be eaten raw should be handled with extra care to avoid cross-contamination.  Always keep everything out of the 'danger zone' as much as possible.  Bacteria and other food spoilers love to grow in warm, humid temperatures between 40 and 140 degrees Fahrenheit. Always wash your hands frequently when preparing meals and snacks.

Did you know that being overweight OR underweight can cause health problems?  We call this a 'J' curve.  A healthy BMI is between 20.0 and 25.0.  Some of us have different 'normal' weight ranges.  There is confusion about what a BMI actually means and how to use it as a helpful tool.  We can help with this.  Talk to your dietitian to learn your BMI, what it actually means and how to better manage your weight for optimal health.

These tasty packaged bits are jewels of the produce world!  Whether it's strawberries, blueberries, raspberries or huckleberries, these foods pack a nutritious punch!  Berries drizzled with honey make a great snack for anytime of day.  Make it a meal with nuts or seeds.  Ask your RDN about how to include more berries in your diet.  And remember that many of these can be found fresh, frozen or dried.  They contain fiber and other nutrients that contribute to great health.

These colorful fruits are great for snacking on the go.  They come in their own packaging just like bananas!  Oranges, nectarines, tangerines, mandarins.  These are each a surprise waiting to enjoy.  Have you ever tried pressing and rolling a pomegranate and then drinking the juice with a straw?  Try it with your new reusable straw!  Surprise!  These foods are great for breakfast, dinner or a snack in between.  Try freezing the arils for another treat!

Vegetables offer a wide variety of nutrients and contribute to our health in ways we're still learning about!  Cauliflower, zucchini, yellow squash and zucchini make a great base for stir-fry.  These can be purchased fresh or frozen for optimal nutrition.  What other vegetables would you add to this dish?  Onions? Garlic? Broccoli? Cabbage? Turnips? Beets?  Lots of options to choose from and, now, so much time to try them all!

Fresh or dried, these fruit packets are packed with nutrition.  The 'fruit' is actually the fibrous seeds inside the fig skin.  Highly prized by Greeks and Romans, they were brought to the America's by Spanish Conquistadors.  While we only know one or two, there are over 100 different varieties.  These can be enjoyed fresh or dried, raw or cooked.  They are wonderful in a variety of sweet and savory dishes.

These natural and edible 'stones' and 'leaves' come in a variety of shapes, textures and flavors.  Have you tried them all?

We know potatoes and carrots are 'root' vegetables, sure.  The family has probably tried kale and loves broccoli.  But what about turnips, parsnips, rutabaga, daikon radish or burdock root?  What about dandelion greens?  These can all be used in soups, stews or roasted on their own.

Our body weight naturally fluctuates a few pounds each day depending on how much we've eaten, how hydrated we are and whether or not we had a healthy bowel movement.  Don't be alarmed if your weight changes within a few pounds on any given day.  Scales are tools and don't tell the whole picture. Overall weight is important when it comes to health, but there are many other factors to consider than a number. Let us help you focus on losing weight naturally and healthfully!