Author: Molly Morgan

Molly Morgan is a registered dietitian and author of three books, including, most recently, Drink Your Way to Gut Health. She lives in the Southern Tier area with her two children and husband. Visit her website at creativenutritionsolutions.com.

You may think keeping food safe isn’t that big of a deal, yet according to the Centers for Disease Control and Prevention (CDC) food-borne illness is responsible for more than 3,000 deaths per year in the United States, and one in six Americans will get sick from food poisoning this year. Taking the proper steps to prepare and store food can minimize your risk and keep you and your family safe. Wash The first important step in keeping food safe is proper cleaning, which includes: handwashing, cleaning all working surfaces, and proper washing of fruits and vegetables. Handwashing: Proper handwashing…

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Short on time? Busy schedule? No time to cook? If you can’t figure out what to make for dinner, these tips and tricks can help you to stick to your food and nutrition goals – even with the craziest of schedules. Make a Plan Eating healthier doesn’t happen by accident. Taking the time to have a food plan for the week for you and your family can make all the difference. Start by mapping out the week ahead and ask yourself a series of questions: What should we have for breakfast? What will we need to pack for lunches? What…

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When it comes to school lunch, deciding what to pack – or not to pack – or allow your child to buy – or not to buy – can quickly become a weekday dilemma. As a mom of two school-age boys and a registered dietitian, I can relate on many different levels. I have had the privilege of working with school lunch programs, and providing a well-balanced meal with plenty of fruit, vegetables, protein, grains (mostly whole grains), and dairy that meets the budget, serving capabilities, and that children will actually eat is a gigantic challenge. Imagine your dinner has…

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Caffeine is the most commonly consumed stimulant in the world. It’s found in soda, energy drinks, coffee, tea, and chocolate, among other foods and drinks. Most caffeine intake by children and teens is through soda, coffee and tea, though energy drinks are becoming increasingly popular. About 73 percent of children consume some amount of caffeine on a given day. Studies also find that today children are drinking twice as much soda as they did 20 years ago, averaging 20 fluid ounces per day. The Food and Drug Administration considers caffeine a “safe” substance, yet it can also harm children and…

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As you welcome the New Year, consider ditching the diet and instead focusing on changes you can stick with and sustain—with the key word being sustain! It is possible to meet your healthy eating goals without deprivation. You can set an example for your children with balanced behavior around food, being (or becoming) active, making healthy choices, and having a positive attitude about body weight. In raising two little boys in this diet-crazy world and in maintaining my own weight, I have adopted two concepts that bring me clarity: 1) Food is fuel, and 2) It’s all about balance. With…

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When you first start introducing your baby to solid foods, it can be overwhelming to figure out what is best. I have gone through the process with our two little boys and will provide guidelines along with tips and suggestions based on firsthand experience. Every child is different and you may need to adjust your approach from baby to baby (and remember that during the first six months, exclusive breastfeeding is recommended – with continued breastfeeding until at least the baby’s first birthday long as that’s what you and your baby want). When a baby is about 6 months old, the…

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When your kids are poking around the kitchen, point them to the produce drawer of the fridge and the blender. With a bit of supervision, they can mix fresh fruits and vegetables into delicious smoothies. Smoothies can be nutrient rich—with a combination of fruits, vegetables, healthy fats, fiber and probiotics. But if you’re not paying attention, a smoothie can become a sugar bomb. Here are some strategies for making delicious and nutritious smoothies. Smoothie Basics The best part about making smoothies is that there are seemingly endless combinations of flavors and textures. While there isn’t a right or wrong combination…

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What delivers quality protein, omega-3 fats, omega-6 fats, potassium, magnesium, iron and B-vitamins? It’s soy, a nutrient-rich legume (also called edamame) that is consumed around the globe. Today, it has expanded from just a soy bean or tofu into a wide collection of foods, including soy milk, soy sauce, tempeh, veggie burgers, soy protein powder and more. Over time, soy has had a lot of confusion and controversy surrounding it. That confusion stems from several factors. Some studies on soy are done on animals, but soy is metabolized differently by animals. There are also many different types of soy foods…

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Life is so busy that sometimes it can become challenging to have a meal together. As a mom, I know that having even one family meal every day is not always possible—given the demands of work, volunteer commitments, sports and activities. With that in mind, instead of focusing on how often you can’t have meals together, shift the focus to making the most of the times when you can. The Benefits There is lots of research on family meals and the linked benefits: academic performance, language development, nutrition, prevention of eating disorders. Here are some of the highlights from…

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