Farmers markets are opening up and local produce is becoming more available. Americans throw away up to 25% of the foods we buy. This equals about $130 per month in food waste. Here are some tips for increasing the shelf life of fruits and vegetables while saving money.   Buy what you need: Meal plan with a grocery list, use foods you have on hand and buy new items in the quantities you need.   Freeze extras: At the end of the week, freeze the produce you are not planning to use.   Leftover night: Have a meal a few times a month made from leftover foods which need to be us ..read more

For decades fat has been blamed for causing many health problems. These health issues range from obesity to heart problems. This stigma is not true. When in the right amount and form, fat is a key component to one’s diet.   There are two main types of fat, saturated and unsaturated. Saturated fats are found in meat and dairy products. Unsaturated fats are in products like vegetable oils or nuts and seeds.   Saturated fats should make up a small part of your fat intake. A diet high in saturated fats is linked to adverse health effects.   Unsaturated fats should make up most ..read more

It can be challenging to get enough protein throughout the day. Nuts and seeds can be easily added to meals and snacks for added plant-based protein. Below are six examples of high protein nuts and seeds. Try adding to cereal, yogurt, salad, grain bowls and more.   Hemp seeds: 9 grams of protein per oz. Example: Sprinkle on toast with nut butter.   Pumpkin seeds: 8.5 grams of protein per oz. Example: Add to a bowl of oatmeal.   Peanuts: 6.9 grams of protein per oz. Example: Combine with other nuts and dried fruit to make trail mix.   Almonds: 6 grams of pr ..read more

The next time you are in the mood for a sweet treat but are craving a new option, try a date! They taste like brown sugar or caramel and are good for you too.   A date fruit is the product of a date palm. Dates can be eaten fresh or dried. Often, they are eaten whole, as a snack. Dates are also included in a wide variety of desserts.   Dates have many nutritional benefits. They contain vitamins, minerals, and fiber to help keep you healthy. Dates can boost energy, promote heart health, and support bone health. All while contributing to a satisfying snack! Here are some ways to enjoy ..read more

Happy Valentine’s Day! One way that we show we care for others is through food. On Valentine’s Day, it is tradition to share candy with others as a way of showing them love. We asked our dietitians what their favorite Valentine’s Day candies were. Here’s what they said.   Heart shaped Reese’s. “The peanut butter to chocolate ratio is perfect.” York Peppermint Patties. Preferably frozen. “They are great right after a meal.” Conversation Hearts. “They remind me of being a kid and getting valentines from friends at school.” Assorted chocolate box. “I like ..read more

Vegetables are an essential part of a balanced diet. They are full of vitamins, minerals, and fiber – which support a healthy body. Vegetables are often one of the hardest foods to start incorporating into your diet. Here are some fun ways to start packing your meals with more vegetables.   Blend veggies into a batter! For example, next time you make pancakes blend spinach into the batter. Add veggies into sauces. Blend spinach, kale, or avocado into pesto, puree squash or cauliflower into a pasta sauce, or add a variety of veggies and greens into any red sauce. Use a combination of reg ..read more

The New Year is a time of reflection that may come with pressure to diet. Setting non-diet related New Year’s resolutions is one way to navigate harmful messaging.   Plan for self-care. Self-care is different for everyone. It can look like going for a walk, taking a nap, getting a massage, or asking for support from friends and family. Explore what feels good for you and make it a part of your routine.   Challenge negative self-talk. We can be our own worst critic. Acknowledge your inner critic and practice not responding to it. O ..read more

The holidays can be a tricky time navigating intuitive eating. There can be more food choices and unwanted comments from friends or family. Here are a few tips to help you enjoy your holidays.   Focus on food flexibility. This is a good time to practice boundaries. Aim to not let external factors drive your food decisions. Practice rejecting the diet mentality. Have foods you enjoy and ones that nourish your body.    Pay closer attention to internal cues. Stress can lessen hunger cues, making it harder to notice signals ..read more

Grill season is in full swing. Check out some of our favorite marinades and spice rubs. Southwestern Marinade 1/2 cup cilantro leaves 1/4 cup orange juice 1/4 cup olive oil 1 whole jalapeno pepper, sliced 1/2 teaspoon salt Combing all the ingredients. Best with chicken, flank steak, pork chops, scallops, mahi mahi, bell peppers, summer squash, and zucchini. Ginger Sesame Marinade 1/4 cup low sodium soy sauce 1 Tablespoon fresh ginger, grated 1 Tablespoon sesame oil 2 scallions, sliced 1/4 teaspoon crushed red pepper Combine all the ingredients. Best with London broil, pork tenderloin or chops ..read more

Summer is coming, which means more openings in some of RI’s local farmer’s markets. Help our farmers and shop local at any of these locations: Farm Fresh Woonsocket Way at Clinton St. Tuesdays, 3 pm – 6 pm ( July 5th to October 25th) Farm Fresh Central Falls at Children’s Friend Parking Lot Tuesdays, 3 PM – 6 PM ( August 2nd, September 6th, and October 4th) Tiverton at Tiverton Middle School Gym Sundays, 10 am – 1:30 pm (Open Year-Round) Miantonomi Community Farmers Market at Miantonomi Park – Newport Mondays, 2 pm – 6 pm ( July 11th to August 29th) Farm Fresh Providence at 10 Sims Ave. Saturd ..read more