Insights & Actions for Healthy Living

What do the expiration dates on labels really mean?

This is a good question because the label dates can be very confusing. There are several dates used on food labels and each one means something entirely different. Learning what each means will help you shop wisely as well as avoid foodborne illness and food waste. Open dating uses calendar dates instead of code numbers….

Why a Healthy Microbiome is Important and Tips for Keeping It That Way

Why a Healthy Microbiome is Important and Tips for Keeping It That Way

Everyone wants to stay healthy and keep their families healthy too. We know we should eat right and get moving but have we stopped to consider how our gut health can influence our total health? Okay, probably not. Let’s change that. Keeping your microbiome in balance will help you avoid feeling fatigued, prevent certain diseases,…

Why should I eat different apples?

Recently a family member asked why I didn’t have red delicious apples since that is all she ever has eaten. I replied that I enjoy a variety because they all have a little different flavor and crunch. She said she thought an apple was an apple so assumed that was all she needed to know….

Benefits of Farmer’s Market Shopping in the “Off Season”

Benefits of Farmer’s Market Shopping in the “Off Season”

Don’t we love going to the farmer’s market! I truly enjoy the freshness, aroma and the color of the entire experience — not to mention anticipation of the wonderful flavors I will find. Naturally we are going to get farm fresh foods and homemade items that we can’t get anywhere else. Over time we even…

What are empty calorie foods that I should avoid?

Eating foods packed with nutrition and not just calories is a great health goal! Eating better will help us get the nutrition we need without excessive calories that can put our bodies out of balance. Selecting foods that are more nutrient dense than calorie dense will bolster your health while it controls your waistline. When we…

So Much Wasted Food – What We Can Do to Reduce Waste

So Much Wasted Food – What We Can Do to Reduce Waste

Most of us at times throw food away off our dinner plates at home and when we eat out. Is that all there is to food waste or is there something more to consider? Food waste is actually much more far reaching than just the bites we toss off our plates when clearing the dishes. Let’s…

Why should I eat fish twice a week?

That’s a great question many wonder about! Few people actually eat much fish despite recommendations to eat fish twice a week (about 8 ounces of fish a week) because of its heart healthy benefits. In addition to a variety of nutrients, fish contains omega-3 fatty acids (DHA and EPA) that have a protective effect on our…

Choosing Our Food for the Health of It – Understanding and Using the Glycemic Index

Choosing Our Food for the Health of It – Understanding and Using the Glycemic Index

People across the country are trying to become healthier. The more we learn about the foods we choose to eat, the more we realize that we could be doing better. Getting healthier by losing weight is a topic of conversation no matter where we go. Everyone seems to want to lose weight so that they can…

What is a soba noodle and why should I eat it?

We all have probably seen recent advertisements for a noodle bowl containing soba noodles from a national restaurant chain. Most of us probably have never heard about soba noodles before seeing them appear on the menu of our favorite eatery. Soba noodles are made from buckwheat and are thinner in size than regular wheat pasta….

Fitness, Health, Activity Bands Gain Key Sensing Capability!

Fitness, Health, Activity Bands Gain Key Sensing Capability!

Have you been using a health and fitness wearable to track your fitness progress? If you are like me, you love to get motivation from your activity band. I have been using my band for almost one and a half years, making a habit to use it every day. I guess I am a little competitive, so…

What are some good snacks for my kids?

Giving kids healthy food choices when we give them between meals snacks is important. Generally a good rule of thumb is to keep a snack for kids under 200 calories since otherwise it could fill them up too much so that they won’t want to eat the next meal. A healthy snack would be a…

Going Nutty Yet? Nuts Add Fun and Nutrition to Meals!

Going Nutty Yet? Nuts Add Fun and Nutrition to Meals!

The more time we spend learning about what foods are good for our bodies, the more we hear about plants. Are we eating enough plants to fuel our body and provide all the nutrients it needs to stay healthy? The answer is probably no. Research indicates most adults do not eat enough plant-based foods, including fruits,…

Why is buying and serving in-season food so important?

Buying in-season produce is becoming more and more important for all of us, especially families who struggle to include more fresh fruits and vegetables while staying on a tight budget. There are many reasons why in-season foods are important for us all to include in our meals. In addition to reducing the amount of time our…

How can I reduce added sugar in my child’s meals?

Experts can agree on this – we need to cut the added sugar in our children’s foods (and our own too!). The World Health Organization recommends that added sugar be less than five per cent of daily dietary consumption.  Added sugar does not add nutrients to our kids’ diets or our own, just extra calories….

Our Favorite Condiments Get a Needed Recipe Renovation™

Our Favorite Condiments Get a Needed Recipe Renovation™

Like many people, trying to cut down on hidden sodium in the foods we eat regularly can be difficult, just as it is for many lifelong habits. We know the importance of cutting down on sodium for our heart health but don’t always know what to do first or even if we really want to…



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Kathy Birkett RDN

Hi, I'm Kathy Birkett. I've been providing nutrition advice and education for many years to people in a variety of nutrition settings and have gained expertise that I would like to share with you and your family.


I am a registered, licensed dietitian with knowledge to help you achieve a sustainable lifestyle plan for both you and your family!


I have a passion for good health, nutrition and physical well-being for all ages. I want to help you in your wellness journey by providing nutrition and health information!


I encourage you to read my articles, ask a question or send me a suggestion that can help everyone as we walk the path of health together!


Here's to your health!

I am a Member of the Academy of Nutrition and Dietetics