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Every woman has different nutritional needs depending on her stage of life, but here are four essential nutrients important to women’s health. Calcium Calcium is essential to build and maintain strong bones and avoid osteoporosis. Osteoporosis is a common condition where bones become weak and deteriorate. But calcium does more than support bones! Women need calcium to keep their heart, muscles, and nerves functioning properly. Studies also suggest that calcium with vitamin D may protect against cancer, diabetes, and high blood pressure. Foods Rich in Calcium Because our bodies don’t produce

Switching to more plant-based proteins doesn’t have to be intimidating! You don’t have to go fully vegan or vegetarian to experience the benefits. Just including more plant-based protein and a little less animal protein can help reduce risk. How to Get Started with Plant-Based Proteins Are you worried that going plant-based will mean you aren’t getting enough protein? Don’t be! It’s an old myth that it’s difficult to get enough protein on a plant-based diet. There are plenty of ways to pack in protein. Start by including the plant-based protein sources below, but don’t forget that there are

Takeout and delivery meals have a reputation as being seriously unhealthy, especially if you’re watching your blood sugar or living with diabetes. But they don’t have to be. “It’s possible to make healthy choices at nearly any type of restaurant or dining establishment,” says Kristen Smith, MS, RD, Spokesperson for the Academy of Nutrition and Dietetics. Here are 10 tips for ordering up a delicious dinner from your favorite restaurant without straying from your healthy eating plan. 1. Do Your Research Ordering take-out gives you more time to look over the menu and check nutrition information

Food Safety Be sure to plan, portion, and pack your meal with food safety in mind for a worry-free trip. Pack smart: Put the popular items, like drinks, on top when you are packing the food. You don't want to pull out the pasta salad every time someone wants a of water. Better yet, pack drinks and food in separate coolers so the food can stay cold until you are ready to eat. Stay out of the Danger Zone: Bacteria can grow quickly when food isn't stored at the right temperature. Keep cold food at or below 40°F using ice or cool packs and keep hot food at or above 140°F using things like slow

What Is Air Frying? Instead of using a pot of hot oil, the air fryer uses swirling hot air to cook food quickly and evenly. The food is placed in a wire mesh basket or on a rack to allow the hot air to circulate evenly around the food creating the same golden brown, crispy crust you get from frying in oil. Air fryers are easy to use, cook food quicker than baking, and clean up easily. In addition to creating healthier versions of your favorite fried foods like french fries, onion rings, or chips, you can cook a variety of everyday foods like vegetables, meat, fish, eggs, and more. Tips for

There are many ways to tweak your favorite meals to bring down the carb count so they fit in with your healthy eating plan. With some slight adjustments, it’s possible to prepare a meal that usually has 90 grams of carb to a more moderate 60 grams of carb. Make another smart swap or two and you can bring it down to a lower level still—about 30 grams. Whatever your favorite meal, there are ways to adjust the carbs to fit your personal health goals and still feel satisfied. A good rule of thumb is to follow the Diabetes Plate Method , and always load up half your plate with nonstarchy vegetables

Those numbers are helpful day-to-day guidelines, but the question remains: Are all carbs created equal? We know that you could weigh out the carbs from potato chips to equal those from an apple, but we all know that potato chips and apples are not on the same spectrum when it comes to health. Types of Carbs We can break down carbs a couple of ways. First, there are simple carbs, complex carbs, and fiber. Simple carbs , or sugars, are found naturally in foods like fruits, milk, and honey. Simple carbs can also be added sugars, and they can be found in many sweets including jellies, jams, and

Try these diabetes-friendly recipes that are kid-approved and perfect for serving at your next holiday get together. Diabetes-Friendly Holiday Appetizers Almond Cranberry Celery Logs Fat: 4g | Carbs: 6g A new twist on the childhood snack, "ants on a log"—this festive version is perfect for a holiday starter. Kids will have fun putting together these fun and healthy snacks and have just as much fun eating them, too! Veggie Dip Cups Fat: 4g | Carbs: 10g These veggie dip cups are a great way to involve kids in eating more veggies. Your little helpers can mix the dip together and pick which

This low carb meal is filling and flavorful. The classic shrimp and grits dish has been given a twist by is swapping out the corn for cauliflower and white beans to give a creamy alternative that pairs perfectly with the spice in the shrimp. Follow along step by step with Chef Jenny and see exactly how easy it is to prepare this meal. Get the shrimp creole and cauliflower grits recipe.