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July 16, 2017

All food and beverage choices matter – focus on variety, amount, and nutrition.

  • Focus on making healthy food and beverage choices from all five food groups including fruits, vegetables, grains, protein foods, and dairy to get the nutrients you need.

  • Eat the right amount of calories for you based on your age, sex, height, weight, and physical activity level.

  • Building a healthier eating style can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer.

Choose an eating style low in saturated fat, sodium, and added sugars.

  • Use Nutrition Facts labels and ingredient lists to find amounts of saturated fat, sodium, and added sugars in the foods and beverages you choose.

  • Look for food and drink choices that are lower in saturated fat, sodium, and added sugar.

    • Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and pre...

July 1, 2015

When you've got a tight budget, meal planning and grocery shopping has its challenges. And, when you have a tight budget and you're dedicated to eating healthy, it's even trickier.

We've talked about each of these topics quite a bit in the past, and every time you guys responded with so many great tips and suggestions. Here are 10 smart tips from our readers that make eating healthy on a tight budget feel easy!

1. Buy fresh produce when it's in season and freeze it.

Fresh produce is always great, but the cost can add up fast. Stick with buying what's currently in season, and consider stocking up when you find a good deal.

In the summer I will buy three or four dozen ears of corn when it is two ears for a dollar (or less). You can cut it from the ear and freeze it in bags, or freeze it whole (though the former takes up less freezer space). Then you have (really great tasting) corn for cheap for several months. Same goes with other vegetables. - doilyglove

2. Look for sales and plan...

June 10, 2015

mushroom & chickpea stew

Serves: serves 4-6


  • 1-2 tbsp olive oil

  • 1 medium yellow onion, chopped

  • 3 cups chopped cremini mushrooms

  • 4 cloves of garlic, chopped

  • salt, pepper

  • 2 tablespoons soy sauce (or tamari)

  • 2 tablespoons balsamic vinegar

  • 2 tablespoons tomato paste

  • 1 small zucchini, diced

  • 1 small sweet potato, diced

  • 2T chopped fresh sage, rosemary or thyme

  • 4 cups low sodium veggie broth

  • 2 cups of water

  • 1.5 cups chickpeas, cooked and drained

  • a few big handfuls of chopped kale

  • pinches of red chile flakes

  • optional - a few teaspoons miso paste


  1. In a large pot, heat oil over medium heat. Add chopped onion and a few pinches of salt and cook until soft. Add the mushrooms, give it a stir, then leave them alone for a few minutes. Add the garlic and soy sauce, and continue cooking, stirring occasionally until the mushrooms are tender and browned.

  2. Add the balsamic vinegar and tomato past...

May 10, 2015

1. Asparagus is a power food that is full of B vitamins that help to calm and de-stress you. They taste great steamed but can also be lightly seasoned, thrown raw into salads or they go great in stir-fries.

2. Avocados are a great source of healthy fats that can help you block stress. They're rich in glutathione, a substance that blocks intestinal absorption of certain fats that cause oxidative damage (the process that creates free radicals, the harmful compounds responsible for aging). Avocados also contain more folate than any other fruit. Try to stick to a single serving (about one- quarter of an avocado). Thinly sliced, it can go a long way on salads or replace mayo.

3. Oranges and other citrus fruits are vitamin C powerhouses. What's even better about them is that they can be taken on the go. You can just throw them in your pocket, backpack or purse and forget about them until you're ready for an easy, inexpensive snack.

4. Walnuts contain alpha- linolenic acid, an essential omega-3...

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Recipe: Mushroom and Chickpea Stew

June 10, 2015

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