“A systematic review of studies also found that higher intakes of green leafy vegetables (including kale) may promote higher levels of optimism and self-efficacy, and may also protect against depressive symptoms, adds Andrews[7].”

Forbes

“At close to the daily recommended calories of 2,000 (based on the U.S. average), "this meal would provide enough calories for an entire day plus twice the amount of fat grams," says Lisa Andrews, MEd, RD, LD owner of Sound Bites Nutrition. Instead, Andrews recommends "If you must have it, split it three ways or eat a quarter of it and save the rest for lunch and dinner over the course of a few days.”

Eat This, Not That!

“It doesn’t have to be fancy. String cheese and whole grain crackers plus fruit are simple for kids to grab and go instead of skipping breakfast. Hard-cooked eggs, a peanut butter and jelly sandwich, or yogurt and fruit work, too.”

msn.com

“Two mini bagels equates to 12 grams of protein and 12% of the DV for iron, a common nutrient deficiency for teens and women, says Lisa Andrews, MEd, RD, LD. Andrews recommends pairing the bagel with natural peanut butter and fruit for a balanced breakfast on the go.”

Clean Plates

“Perhaps one of the scariest statistics, excessive sugar intake may raise your risk for cancer, says Lisa Andrews, MEd, RD, LD. A 2020 study suggests that added sugars in desserts, dairy products, and beverages may contribute to this risk, particularly for breast cancer.”

Eat This, Not That!

“My number one food for people to eat more of is kale. Yes, I realize it may no longer be the Jennifer Aniston of vegetables, but it’s still a powerhouse. Why? Leafy greens like kale protect against dementia. Kale also provides beta-carotene, potassium, vitamin C and lutein. Kale has just over 7 calories per cup and can be added to salads, soups, and stews or sauteed as a side dish” Lisa Andrews, MEd, RD, LD Owner

Delish Knowledge

Lisa Andrews, MEd, RD, LD, and CEO of Sound Bites Nutrition, explains that her go-to holiday party dish is a layered hummus dip.

"It's a great dish for vegetarians or vegans if you leave [out] the cheese, and provides fiber, flavor, and phytochemicals," says Andrews. "Serve with pepper strips, pita chips or a choice of crackers. The plate comes home empty every time!"

Eat This, Not That!

“Lisa Andrews, MEd, RD, LD owner of Sound Bites Nutrition recommends this dressing because it's low in sodium, carbs, and saturated fat with only 60 calories per 2-tablespoon serving. Plus, in addition to dressing your salad, Andrews recommends this dressing for your tuna salad.”

Eat This, Not That!

For your gray matter, you may want to go green. “Leafy greens are great for brains,” says Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition. “A recent study indicated that individuals that consume leafy greens have better cognitive functioning than individuals who consume less.”

Clean Plates

“Additionally, ChatGPT’s reach only extends through 2021, so it’s not up to speed on the latest research around food and health,” Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition, told Health.

Andrews also noted that ChatGPT doesn’t have a crystal ball into your current eating habits—an important factor in meal planning. “It’s not able to obtain a diet history from you to suggest changes in your diet. It can’t evaluate what you’re already eating,” she said.

Health