eat smart

Maintaining Your Weight During The Holidays

Most people associate the holiday season with gaining weight from the tasty food at parties and family celebrations, holiday party drinking, and less time and energy for exercise. Research has found that for most adults, this weight gain only adds up to one pound, not the 5 or more pounds commonly reported in the news.… Read more »


Building a Healthier Sandwich

Sandwiches are a quick and easy meal for busy families. You can customize them to your taste preferences. They’re portable, making them a favorite item in packed lunches for both kids and adults. In fact, on any given day about half of Americans eat sandwiches (which includes burgers, hot dogs, and breakfast biscuits). Unfortunately, the… Read more »


Ideas for Eating Smart and Moving More at Family Picnics

Picnics are great family outings for people watching their budgets. They can make your usual dinner a special event with just a little extra planning (but no extra cost!). Practicing good food safety is important for picnics, since you’ll be storing and eating food without the usual refrigeration or cleaning amenities you’re used to in… Read more »


All About Berries

What’s your favorite kind of berry? Blackberries, blueberries, raspberries, or strawberries? I don’t think I could pick just one! Berries are usually a favorite for kids because they’re sweet, colorful, and perfectly bite-sized. Late spring and summer are when locally grown berries are available and most affordable. Fresh berries can be expensive when bought out… Read more »


Happy and Healthy Summer Celebrations

Camping, barbecues, picnics, potlucks, and al fresco dining are popular summer pastimes. We love breaking bread and enjoying sunny weather together. All too often, nutrition and food safety take a backseat to enjoying these summer celebrations. But with these tips and recipes, your family can make memories that last a lifetime while still eating smart!


A Simple Switch: Choosing Low-Fat Dairy

Hi! Meredith, Kim, Dimple, Kathryn and Anna here! We’re students at Virginia Tech who study Human Nutrition, Foods and Exercise and we want to share what we’ve learned about choosing healthier dairy options. With the help of the Family Nutrition Program and what we have learned in class, we all switched to low-fat and fat-free… Read more »


Have No Fear, Oil Is Here

This post was written by VT Dietetic students Amanda Carter, Erica L Hess, Kim Colicchio, and Kelly Richards. Being a mother is never an easy feat! Every mother wants their child to be strong and healthy. One way to ensure your child grows up healthy is to prepare your meals at home with oils instead of… Read more »


Protein Doesn’t Just Mean Meat

This post was written by VT Dietetic students Lauren Jaeger, Olivia Privitera, Jessica Perkins, Jillian Rogers, and Samantha Altizer. When people often hear the word “protein,” they immediately think of meat. But there are more protein sources that are healthier, cheaper, and easier to cook than meat protein sources. Some examples of these are beans, such… Read more »


Heart Healthy Tips for a Busy Lifestyle

This post was written by VT Dietetic students Samantha Banks, Andrea Delorito, Sarah Fortunato, Erica Hess, and Caitlin Pessig. Eating a diet high in saturated fat can impact your heart health. A few health benefits of eating less saturated fat are: Lower cholesterol Lower risk for heart disease Healthier heart It is easy to make… Read more »


Carol’s Family Cuts Back on Sodium

This post was written by VT Dietetic students Kelsie Jacobs, Rachel Magri, Tyler Epperson, Suzanne Bowser, and Stephanie Bruner. Help set your children up for a healthy lifestyle by encouraging lots of physical activity and healthy eating. Lowering sodium reduces the risk of high blood pressure, even in children. Many people are not aware of how… Read more »