Click on the text links below to access websites or PDF handouts

Nugget Nutrition

Sample Menu for a 1 year old

Nutrition Guide for Toddlers (aimed at 2-3 year olds)

Food Record

Good research supports that tracking what you eat can help you manage your weight. This food record can also provide insight into the food choices you make and help you start to pay attention to when you're eating for hunger or other reasons.

Health(ier) Snack Recipes

Summer Smoothies

Kale Chips, Roasted Chickpeas and Fun Flavors of Popcorn

Cinnamon Sugar Pumpkin Pecan Muffins

The Holidays

Helpful Tips for Holiday Eating and Cooking

Five Ways to Get Your New Year Started Right

Below are some health(ier) cookies and bars to keep holidays treats on the lighter side. The pumpkin pie bars could be made gluten free if you use gluten free oats for the crumb crust. 

Orange Spice Molasses Cookie             Pumpkin Pie Bars              Chocolate Biscotti

Want to assess your risk for heart disease and diabetes?

Online Assessment Tools:

Risk of heart disease

Risk of diabetes

Heart disease prevention resources

Healthy eating plate and pyramid

Mediterranean diet pyramid

Ever wonder how much you should eat?

This is a common question and while everyone is different, this Body Weight Planning website can give you an estimate to start from. 


Lost weight & want to keep it off? 

These handouts will help you set goals to keep the weight off.

Steps 1 & 2

Step 3

Step 4

Step 5

Step 6

Online Resources

It's hard to know where to get accurate nutrition information online. The following websites are a few good places to get nutrition information you can trust. 

The American Heart Association: they have great information about healthy and less healthy fats

The American Diabetes Association: great information about diabetes and great recipes with nutrition facts provided. 

The Mayo Clinic: great information about various diseases and conditions that are impacted by nutrition. 

Dietary Supplements Fact Sheets: Info on vitamins, minerals and dietary supplements

Food Is Medicine: How to use food to prevent and treat chronic disease


Looking for phone applications to help you reach your food and nutrition goals? Check these out.

Fooducate: Ranks foods from A through F after using a barcode scanner through your phone's camera.

Myfitnesspal: Allows you to track what you eat, drink and how you exercise. It gives you a daily calorie allowance and shows it decreasing as you enter food during the day.

Plant Nanny: Tracks your water intake and shows you a plant visual for how well hydrated you are.