Rita Smith, Registered Dietitian

Rita Smith, Registered Dietitian We will discuss many food & nutrition topics. See your doctor for specific health/treatment guidance.

01/12/2026

Nutrition Notes to Eat Well and Be Well: Mindful Eating

As we enter a new year - 2026 - many people think about areas of their life that might benefit from adjustments to be a little healthier. And certainly there are many reasons to make health-related changes, for example to reduce the number or amount of medications taken, reduce weight for managing chronic health conditions like high blood pressure or diabetes, improve sleep habits, reduce the family budget by making more meals at home from scratch, or have more energy for playtime with the grandchildren.

If you are working on the dietary and nutritional aspect of your eating, consider attention to the subject of Mindful Eating. This lets you be attentive to your body’s feeling and awareness of both hunger and fullness cues. It is important to listen to your body recognizing when you are really needing and hungry for food vs craving food for other reasons.

Just like a scale to assess your level of pain from 1 (no pain) to 10 (high pain), there is also a hunger scale to help you recognize if it is time to eat, and when it is time to stop. A 1 (starving or famished) moves up the line to a 10 (overly full or stuffed). A rating of 3 is a good place on the hunger scale to begin eating, and a rating of 6 is a good place to stop eating (comfortably full).

01/09/2026

Nutrition Notes to Eat Well and Be Well:

Making dishes at home from scratch lets YOU decide what ingredients to use, and to keep additives, sodium/salt and sugar to a minimum. The recipe below is easy to double so that you can enjoy leftovers for one or two additional meals.

ORZO-NAVY BEAN SALAD
Makes 6 servings

Ingredients:

¾ cup uncooked whole-grain orzo pasta
1 (15-ounce) can rinsed, drained navy beans
½ cup chopped, roasted red bell peppers
3 T drained, rinsed capers
3 T chopped fresh basil
1 cup coarsely chopped, packed baby spinach leaves

Dressing:
Red wine vinegar and olive oil
Salt and pepper to taste

Directions:

1. Cook pasta in boiling water according to package directions. Omit the salt. Drain after cooking.
2. In a serving bowl toss together the navy beans, peppers, capers, basil, and spinach. Add the cooked orzo and gently combine.
3. Season to taste with vinegar, oil, salt and pepper.

01/08/2026

Nutrition Notes to Eat Well and Be Well: IFIC Health Survey

The IFIC 2025 survey did indicate that consumers look for snack foods and beverages that might provide some health benefits. These are the health benefits consumers are searching for from snack foods and beverages:

40% - energy source or help to reduce fatigue
40% - weight loss or weight management
37% - healthy aging properties
37% - gut or digestive health
32% - cardiovascular health benefits
32% - muscle health, strength and endurance

There is a difference in snacking choices between different age groups:

Gen Z - 48% want snacks to boost energy and reduce fatigue
Gen X - 41% want energy boost; 39% digestive health

Millennials - 40% weight loss or management; 42% energy boost and reduce fatigue

Boomers -45% overall healthy eating; 41% weight loss/management; 37% digestive health; 36% heart health

01/07/2026

Nutrition Notes to Eat Well and Be Well: IFIC Health Survey

What are consumers looking for when purchasing foods and beverages. According to the IFIC 2025 survey, 80% say they consider if a food or beverage is processed when deciding whether to buy or not. BUT, top of mind when deciding what to put into their grocery cart are these considerations:
#1 taste
#2 price
#3 healthfulness
#4 convenience
#5 environmental or sustainable factors

01/06/2026

Nutrition Notes to Eat Well and Be Well: IFIC Health Survey

Americans DO try out different diets, and from the IFIC 2025 survey, these are what folks were into in 2025. #1 High Protein; #2 Mindful Eating; #3 Calorie Counting; #4 Intermittent Fasting

Those surveyed noted that if there was a good source of protein at meals, they considered it a good diet. Other areas people were interested in to determine if it is a “good” diet or eating plan:

* the inclusion of fresh foods
* low in sugar
* good sources of nutrients
* minimally processed foods
* good sources of fiber

It is also interesting to note that 51% of those surveyed are trying to lose weight, and so it should be no surprise that calorie counting and intermittent fasting are two of the more popular diets.

01/05/2026

Nutrition Notes to Eat Well and Be Well: IFIC Health Survey

Each year the International Food Information Council or IFIC conducts a health and food survey, and I would like to share the interesting results with you this week.

From the Healthy Eating Index, researchers have given the American diet a D grade. That is pretty darn low. And most Americans are LOW in fruits, vegetables, whole grains and dairy foods, foods that provide protective nutrients. In the not-so- great news, we are high in certain undesirable ingredients such as saturated fat, sugar and salt. What is interesting, when asked, 51% of Americans grade their personal diet as B. A little bit off from reality.

01/02/2026

Nutrition Notes to Eat Well and Be Well

This hot or cold salad dishes up lots of nutrients such as protein, fiber and potassium. Plus, for those who have celiac disease, it is gluten-free.

BLACK BEAN-QUINOA SALAD
Makes 4 servings

Ingredients:

1 tsp. olive oil
1 medium yellow onion, chopped
1 medium red bell pepper, cored and diced
3 peeled garlic cloves
¾ cup uncooked quinoa (or rice, barley or other whole-grain)
1 ½ cups no-salt or reduced-sodium vegetable broth
1 tsp. ground cumin
¼ tsp. cayenne pepper
¼ tsp. black pepper
1 cup frozen corn
2 (15-ounce) cans black beans, drained and rinsed
½ cup chopped cilantro

Directions:

1. Heat oil in a saucepan over medium heat. Stir in onion, peppers and garlic; saute until lightly browned.

2. Add quinoa and broth. Stir together. Add cumin, cayenne pepper, and black pepper. Bring to a boil. Cover, reduce heat, and simmer for 20 minutes.

3. Stir in corn and continue to simmer for 5 minutes or until the corn is heated.

4. Stir in beans and cilantro. Simmer for an additional 5 minutes to heat. Serve hot, or chill for one hour and serve cold.

01/01/2026

Nutrition Notes to Eat Well and Be Well: Nutrition Myths and Fallacies

FALLACY: Eating healthy will always be expensive. Yes, it seems that ALL foods are more expensive right now, and our local community food banks have been busier than usual. But there are some things to keep in mind for maintaining a reasonable food budget AND eating healthy:

* Vegetarian meals are usually very thrifty as well as healthy. Dried beans, peas and lentils are a very good buy, especially bagged, while meats are one of the highest priced items in your shopping cart. A bowl of oatmeal with frozen berries is very reasonable price-wise vs eggs and bacon.

* Use the weekly sales flier from your grocery store to take advantage of the weekly sales of foods that you normally purchase. Plan your meals around the sales items, and if you have the storage space, purchase a little extra to keep in the freezer for future meals.

* Buy produce in season but also take advantage of canned and frozen fruits and vegetables. They are processed at peak ripeness, often are less expensive than fresh, and frequently go on sale. Select the canned no-salt vegetables and canned fruit in its own juice (vs heavy syrup).

* Stop buying hot ticket items that really increase the weekly food bill such as water (free out of the tap), flavored waters and other flavored drinks such as canned or bottled soda, and bottled tea and fruit drinks.

* Beware of the cost of pre-prepped convenience items that save you time in the kitchen but will always cost more. Ex: a package containing 4 scoops of mashed potatoes can be as high as $12 while a 5-lb. bag of russet potatoes will be ~$2.50!

* Single-serving packets always will cost more than a larger bag or package. However, if half the bag or package is wasted because you cannot or will not finish it off, it really does not bring about a savings.

* And don’t get me started on the cost of dining out. It always is cheaper to prepare meals at home from scratch. When I go out to eat (which is occasional), after I see the bill, my brain automatically thinks about how many bags of groceries I could have purchased. My breakfast eaten out might equal in price a carton of eggs and a loaf of bread! I know, it is my thrifty upbringing!

12/31/2025

Nutrition Notes to Eat Well and Be Well: Nutrition Myths or Fallacies

FALLACY: Gluten-free is healthier. This idea has been around for a while, and if you have been diagnosed with celiac disease or gluten-intolerance, then YES, gluten-free foods are not just healthier but essential for good gut health. But for the rest of us, gluten-free foods are not necessary or needed and do not save you calories. Skipping gluten-containing foods means you will eliminate many foods that are healthy for us including whole-grain wheat, rye and barley, and foods made from these grains.

When you see “gluten-free” on a product label, that is great news to a person with celiac disease. But it does not infer special health properties. A gluten-free cookie will still have sugar and fat. Gluten-free candy is still that …. Candy.

12/30/2025

Nutrition Notes to Eat Well and Be Well: Nutrition Myths

MYTH: Seed oils are poison to the body and harmful to our health. This is a very hot topic right now. Seed oils include any oils made from the seeds of plants such as corn, canola, soybean, sunflower and safflower. They contain a combination of omega-6 fatty acids and omega-3 fatty acids. Research has shown that a high intake of omega-6 fatty acids can be pro-inflammatory, which is not good for our health. But BOTH omega-6 and omega-3 fatty acids are in oils. We also want to remember that overall, a modest use of any oils will be good for our health, including our cardiovascular system, because of the beneficial omega-3 fatty acid component of these oils.

The primary use of seed oils is in industry-made processed foods such as snack crackers and chips, commercially- baked goods (cookies, cakes, muffins), fried foods and fast food. If these are a SMALL or occasional component of your daily diet, then no worries at all.

In your kitchen, you will probably want to have a variety of oils on hand to use in different ways. For example, olive oil, an oil from fruit, is great for a gentle saute, drizzle over vegetables or part of salad dressings. Neutral-tasting canola or soybean oils are good for baking, and they are one small ingredient among many in a recipe. Sesame oil has a delicious flavor when preparing Asian dishes.

The other thing to keep in mind is that these oils are not primary foods in the diet like fruits, vegetables, and grains. They should be used in small or modest amounts to contribute to the cooking or preparation of dishes, to impart flavor or add a creaminess to dishes.

12/29/2025

Nutrition Notes to Eat Well and Be Well: Nutrition Myths

As we wrap up another year, there are a few nutrition fallacies that have been floating around social media circles, and I thought this would be a good time to address them. The first is that carbohydrates are unhealthy. This has been an accelerated idea since dietary protein has seen such an uptick in interest. Basically carbohydrates as a food group have been thrown under the bus!

Carbohydrate foods are the primary provider of energy and fiber that we need each day. They really are essential to our health, and are the primary component of a healthy plant-forward eating plan. BUT carbohydrate foods are NOT created equal.

Refined carbohydrate foods have been processed to the point that most or all of the fiber has been removed, as well as many of the naturally-occurring health-promoting vitamins and minerals. SO a carbohydrate-rich baked potato with fiber, vitamin C and potassium is far removed from processed potato chips that are high in industry-added sodium/salt and fat, as well as devoid of vitamins and minerals. A sugary fatty cookie or brownie is vastly different from a carbohydrate-rich fruit full of vitamins, minerals, antioxidants and fiber. Ice cream with its sugar and additives is very different from Greek yogurt with natural milk-sugar carbohydrate, calcium, protein and potassium.

Wholesome carbohydrate-containing foods should be front and center in our menu planning: fruits, vegetables, whole-grains (oats, quinoa, brown rice, barley, whole wheat), and legumes (dried beans, peas and lentils).

12/26/2025

Nutrition Notes to Eat Well and Be Well: Holiday cooking with your children

These muffins can be made with little helpers. Measuring, whisking, stirring and folding are all baking tasks to be learned.

BANANA MUFFINS
Makes 20 muffins

Ingredients:

Vegetable cooking spray
1 cup whole-wheat flour
½ cup all-purpose flour
1 cup dry oats
3 T ground flaxseed
¾ cup packed brown sugar
1 T wheat bran
2 tsp. baking soda
¼ tsp. salt
1 cup plain fat-free yogurt
2 medium mashed bananas
1 large egg
1 tsp. vanilla
1 cup chopped pitted dates or other dried fruit such as raisins
⅓ cup finely chopped walnuts

Directions:

1. Preheat the oven to 425 degrees. Coat 18 muffin cups with cooking spray.

2. In a large bowl, whisk together the flours, oats, flaxseed, brown sugar, wheat bran, baking soda, and salt. Make a well in the center.

3. In another bowl, stir together the yogurt, banana, egg, and vanilla. Add to the dry mixture and stir just until moistened. Gently fold in the dates and walnuts.

4. Spoon batter into prepared cups. Bake for 5 minutes in the preheated oven. Reduce temperature to 350 degrees. Bake an additional 10-12 minutes or until muffins spring back when touched in the center. Let sit for 5 minutes in muffin tins, and then remove to a wire rack.

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Charlottesville, VA
22911

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