Insights & Actions for Healthy Living

How should I feed my athletic child?

That is a great question especially since the kids are getting back to school and after school sports are in full swing. There is no question that playing sports and being athletic can impact the nutritional needs of our kids. We need to give them the nutrients they need to have continued appropriate growth and development…

Join the Fruit and Vegetable Celebration – Here’s How!

Join the Fruit and Vegetable Celebration – Here’s How!

We have heard that we need to eat a rainbow everyday but, unfortunately, it is estimated that 90% of us don’t eat enough fruit and vegetables each day. That is a staggering number of us! It also says a great deal about the health outlook of our families. To help us all eat more fruits…

How often should my child be “pooping”?

This is a great question and one the worries most parents at some point in their child’s life. We worry as new parents about the color and consistency of our children’s bowel movements because it seemingly can change overnight. As our child gets older, we still worry. How much is enough, too little or too…

Clean Eating, Natural, Processed, Toxins – Confused Much About What to Do?

Clean Eating, Natural, Processed, Toxins – Confused Much About What to Do?

All of us who are health conscious people and try to learn healthy habits hear lots of terms associated with food in the media, magazines and through social media. Many terms, like “clean eating” and “processed foods”, can make us confused about what is and isn’t good for us to eat. We are inundated with messages to…

How do I select the best olive oil?

That is a great question! We all want to use healthy olive oil in cooking but can be confused when looking at the varieties available on the supermarket shelf. There are many terms on the label of olive oils – which one to choose? Knowing which one to buy can depend on how you will use…

Hydroponics – Sustainable, Efficient Growing of Nutritious Food for a Hungry World?

Hydroponics – Sustainable, Efficient Growing of Nutritious Food for a Hungry World?

Growing food that is healthy for us all has become more difficult across the globe. Ensuring that our agricultural system is sustainable is an important goal many are trying to achieve. One idea that is gaining in popularity, both commercially and at home, is hydroponics. Hydroponics is a method of growing plants, especially food crops,…

How do I cut mangoes? I love taste but afraid to buy.

Mangoes are delicious, nutritious and refreshing. We love adding them to our recipes and meals too! There are things to keep in mind when using fresh mangoes in your family meals and snacks. When selecting which mango to buy at the supermarket, find one that gives slightly when you squeeze it. The color varies so…

August is Kids Eat Right Month – Join the Fight for Our Children’s Healthy Future

August is Kids Eat Right Month – Join the Fight for Our Children’s Healthy Future

Much commentary and statistics point to questionable future health for our children. It’s a future we have a chance to change. August is Kids Eat Right Month™, the Academy of Nutrition and Dietetics (AND) and the Academy Foundation highlight the fight for our children’s healthy future. Here is an article from AND you might like…

Is there fluoride in food that helps to prevent cavities?

Fluoride is an important mineral that helps prevent tooth decay by stimulating new bone growth throughout our lifetimes so it is important for children and adults to get enough fluoride. Fluoride is most commonly found in drinking water that is fluoridated as well as other products such as toothpaste. Fluoride is found in very few…

Are Herbs Immunity Boosters That Keep Us Healthier?

Are Herbs Immunity Boosters That Keep Us Healthier?

We’re relentless in our search for ways our families (and we) can become healthier, stay healthy and fight illness. We are becoming more active and finding ways to fit in fun and invigorating activities into our daily routines. It may take more effort, but it’s worthwhile. We have made improvements in our eating habits, we…

What does it mean to ‘eat fresh’?

That is a good question because in the media we hear experts, even not quite experts, saying that we need to eat fresh every day. Aren’t we eating fresh when the meals we serve were just prepared, isn’t that fresh enough? Unfortunately, the answer is no. Eating fresh foods is a little more complex than…

Summer Lunch Program – Plus Latest on Childhood Hunger

Summer Lunch Program – Plus Latest on Childhood Hunger

Millions of kids across the U.S. receive reduced and free school lunches (and breakfast) during the school year. In the 2012-2013 school year, 21.5 million children received benefit from this program. Unfortunately, there are fewer options to help these children obtain a healthy meal during the summer, when school is out. This is why the summer nutrition…

My husband does the grilling. How long can food can sit out waiting for the grill to be ready?

Backyard grilling seems often to be the domain of the man in the family (not always but let’s face it, a lot) and they love it! You ask a great question because men who cook only when the charcoal gets hot may not be as aware of food safety principles as a person who cooks…

Attacking Tummy Troubles Naturally and Safely

Attacking Tummy Troubles Naturally and Safely

We all do it — the birds do it, even the monkeys in the trees do it — poop! Call it what you want, bowel movement, stool, poop, feces, number two; it is not always a topic we like to speak seriously about but it can be a real problem for many people of all ages. One bowel problem we don’t…

Which milk should I give my family?

There are more and more options for dairy milk or non-dairy milk products that many people are beginning to wonder the same thing. Some may be finding just which milk to choose for themselves and their family confusing. Results from the National Health and Nutrition Examination Survey (NHANES) found in 2009-2010 almost 50% of people…



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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