Insights & Actions for Healthy Living

Which foods are considered nutrient dense?

Thanks for that great question! We are all trying to eat better, manage our weight and help our family members make good choices too. One way to really capitalize on the calories we eat, is to pick foods that are nutrient dense. What Does Nutrient Density Mean Anyway? Nutrient dense foods are those that contain a…

Eating Well as We Age – Key to Growing Older Successfully

Eating Well as We Age – Key to Growing Older Successfully

Eating healthy foods throughout our life is very important to the quality of life we have as we age. As we get older it’s a must to choose our foods wisely so that we can combat chronic disease and muscle loss that comes when our diets are lacking in adequate nutrition. Starting right when we’re young…

I see some nutrition information on the front of the box. How do I use that information?

The nutrition information you find on front of the box is called Facts Up Front. This is a voluntary nutrition labeling system using government regulated nutrition information. It tells us the calories per serving, saturated fat, sodium and sugar which are important because we usually need to cut back on these. It also gives the…

Healthier Holiday Eggnog – A Recipe Renovation™ of a Traditional Favorite

Healthier Holiday Eggnog – A Recipe Renovation™ of a Traditional Favorite

We all love the holidays and the special foods that have become traditions and evoke joyous family memories. One of those special food traditions is eggnog. Many of us enjoy a cup or two of eggnog both at home and when we’re at a party. Eggnog is thick and creamy with a touch of spice (for…

My kids always complain about the food I cook. How can I get them interested in family meals?

Children can easily become bored and disinterested with the foods that you serve especially if you tend to select the same foods often. When they aren’t engaged in the process, they don’t always appreciate the effort it takes to come up with meals every night that everyone will enjoy. You can get kids energized about…

Essential Kitchen Tools for This Dietitian – My Spice Rack

Essential Kitchen Tools for This Dietitian – My Spice Rack

This is a great time of year to explore our spice racks! We are having holiday parties, transforming our traditional family recipes to make them healthier and searching for new food traditions to add to our tables. I use my spice rack every time I cook for one food or all things I cook. I…

Avoid Becoming a Detective Foodsafe™ Case with These Tips for a Safe Holiday Turkey

Avoid Becoming a Detective Foodsafe™ Case with These Tips for a Safe Holiday Turkey

Serving food that is not just delicious but is safe for everyone and will not leave the guests ill is something we all want to accomplish. This time of the year when we build a family meal around a turkey, there are many opportunities for that turkey to go afoul (yes, pun intended). We asked Detective…

What are the benefits of eating more dried fruits?

That is a wonderful question since many of us don’t include dried fruits in our everyday eating routine. We should find ways to incorporate them into our meals since they are powerhouses of nutrition. Dried fruits—apples, apricots, dates, figs, peaches, prunes, cherries, cranberries and raisins—provide a wealth of nutritional benefits. They are packed with nutrients…

Detective Foodsafe™ and the Case of the Fishy Seafood

Detective Foodsafe™ and the Case of the Fishy Seafood

The hotline is lighting up with calls about some suspicious seafood. Detective Foodsafe™ is alerted and gets right on the trail of something fishy. “Detective Foodsafe, we need you! Please come by the office as soon as you can because it seems like there is something fishy going on at a restaurant on the river!”…

Are berries really brain food?

We are hearing a lot about superfoods that have miracle components that can help stop aging or boost our brain power. What we know is that antioxidant containing foods such as berries have been shown to prevent cell damage linked to free radicals caused by oxidation in our cells. Our bodies require oxidation reactions but…

10 Tips to Get Healthy Meals on a Busy Family Table All Week

10 Tips to Get Healthy Meals on a Busy Family Table All Week

Parents today have so many commitments compared to those of years ago. Most households have two working parents who are being pulled in every direction to do more and more, leaving little time to think about what’s for dinner. Even where one parent stays home it seems that parent is busier than ever keeping up…

I have been reading labels more, what should I be looking for?

I am so pleased that you are trying to make the most of your food selections by reading labels. Happily, more and more of us are trying to be good food consumers and taking charge of our health. As a dietitian, I have always read the food label and as the years have passed am…

Do You Have a Picky Eater at Your Table? 8 Tips to Make Mealtimes More Fun!

Do You Have a Picky Eater at Your Table? 8 Tips to Make Mealtimes More Fun!

Parents (and now grandparents) are thumping their heads against the wall trying to get picky eaters of all ages to eat anything, but especially healthy foods. It’s not just about toddlers but older kids too. I struggled with my kids and now with my grandchild to get them to eat all the nutritious foods I…

I know I have food in my refrigerator that should be tossed. Do you have any tips about what to keep or toss?

We all seem to be hanging on to foods in our refrigerators (and freezers) that has passed its prime. Not only will it be unappetizing to eat and losing nutrients, it could be dangerous to you and your family. Given time on the shelf in your refrigerator, bacteria has had opportunity to grow and you…

Healthy Halloween Treats for Costumed Kids & Their Parents

Healthy Halloween Treats for Costumed Kids & Their Parents

Halloween time and every parent wants to stock up on treats for all the ghosts and goblins that come knocking on their door on Halloween night. We want to give them things that they will enjoy to help fill their goodies bags. We remember all the great treats we got when we were kids and…



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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!