True-to-life, science-based nutrition information that helps people enjoy eating for good health!

dash diet

20 01, 2023

Come Over to the Sandwich Side

By |2023-05-01T11:03:19-04:00January 20th, 2023|DASH Diet/Wellness, Family, Family meals, Food Facts, Food Trends, Heart Disease, Wellness|Comments Off on Come Over to the Sandwich Side

Can we talk?  I've been fighting misinformation in the food, diet and nutrition social media space for over 15 years. It's like a snowball rolling down an infinite snowy mountain, impossible to catch. The mission of Chew the Facts® is to clear up misinformation. And I'm here to [...]

3 01, 2023

2023 Best Diet Rankings

By |2023-05-01T11:03:19-04:00January 3rd, 2023|DASH Diet/Wellness, Food Facts, Food Trends, Health Professionals, Heart Disease, Weight Management, Wellness|Comments Off on 2023 Best Diet Rankings

US News and World Report released its annual Best Diet report for 2023. The Mediterranean Diet ranks as number one overall diet, with DASH Diet in the top 3 category, tied for 2nd place with the Flexitarian Diet. However, DASH Diet gets the number one spot in the [...]

28 11, 2022

Leftover Makeover: Mashed Potato Ball Appetizer

By |2022-11-28T10:56:26-05:00November 28th, 2022|DASH Diet/Wellness, Easy Cooking, Family meals, Food Facts, Food Trends, Food waste, Recipe, Wellness|Comments Off on Leftover Makeover: Mashed Potato Ball Appetizer

Got 3-day old leftover mashed potatoes? I have a delicious solution. Don't waste them, make them into these crowd-pleasing appetizer. You can add one or more eggs and adjust the grated cheese and seasoning depending on how many cups of potatoes you have left. These come together quickly, [...]

25 10, 2022

Add Peanuts to Your Diet for a Health Boost

By |2022-10-25T11:15:30-04:00October 25th, 2022|DASH Diet/Wellness, Food Facts, Food Trends, Healthy Aging, Heart Disease, Recipe, Weight Management, Wellness|Comments Off on Add Peanuts to Your Diet for a Health Boost

I've often told the story about my grandfather's peanut habit. He enjoyed a small handful every evening after dinner with a glass of wine. Peanuts have always been part of my diet, and a recent study confirms they may indeed help with blood sugar control, weight management and [...]

21 10, 2022

Pasta with Butternut Squash, Spinach and Walnuts

By |2022-11-01T10:33:05-04:00October 21st, 2022|DASH Diet/Wellness, Easy Cooking, Family meals, Food waste, Recipe, Wellness|Comments Off on Pasta with Butternut Squash, Spinach and Walnuts

It's officially sweater weather right? This dish hits all of the notes of the season, delicious, beta-carotene-rich butternut squash and spinach for those B vitamins, put together with creamy, comforting pasta. It can be eaten immediately, or made ahead, kept warm or reheated. This simple dish comes together [...]

14 09, 2022

Peanut-y Chicken Thighs with Veggies

By |2022-09-14T11:57:06-04:00September 14th, 2022|DASH Diet/Wellness, Easy Cooking, Family meals, Recipe, Weight Management|Comments Off on Peanut-y Chicken Thighs with Veggies

As summer ends and fall begins, schedules tend to amp up. Getting a healthy dinner on the table can sometimes add more stress to the day. Nobody wants that! Keeping some frozen veggies on hand, along with simple protein options, helps make deciding what's for dinner easier. Another [...]

31 05, 2022

Zero Waste Fruit Smoothie

By |2022-06-02T13:20:15-04:00May 31st, 2022|DASH Diet/Wellness, Easy Cooking, Family, Food waste, Recipe, Wellness|Comments Off on Zero Waste Fruit Smoothie

Smoothies are a great way to reduce food waste. This Blueberry-Banana Smoothie includes protein powder and milk for protein, and uses bananas and berries. You can really use any berry that you have in the refrigerator or freezer. You can also use up leftover veggies like greens, cucumber [...]

12 04, 2021

Blood Pressure Lowering Ricotta Banana Bread

By |2023-03-21T12:45:39-04:00April 12th, 2021|DASH Diet/Wellness, Easy Cooking, Family meals, Heart Disease, Recipe, Weight Management, Wellness|Comments Off on Blood Pressure Lowering Ricotta Banana Bread

If you've been diagnosed with hypertension (high blood pressure), your doctor may have recommended some lifestyle changes. Diet, exercise, stress reduction and compliance with medication are all part of the plan. If you are already physically fit, you may be wondering how else you can improve your cardiovascular [...]

24 03, 2021

Personalizing Your Plate

By |2023-05-26T11:44:43-04:00March 24th, 2021|DASH Diet/Wellness, Easy Cooking, Family meals, Food Facts, Food Trends, Healthy Aging, Heart Disease, Recipe, Weight Management, Wellness|Comments Off on Personalizing Your Plate

This year's theme for National Nutrition Month® is about personalizing your plate. I encourage you to work on this all year long. Every five years the USDA publishes the Dietary Guidelines for Americans (DGA). The DGA are dietary guidelines based on the current body of evidence that associates [...]