How to Fit in More Fruits and Veggies This Summer (Without Overthinking It)

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How to Fit in More Fruits and Veggies This Summer (Without Overthinking It)

Summer is the perfect time to refresh your eating habits—and what better way than loading up on fruits and vegetables? With farmer’s markets in full swing and grocery shelves overflowing with seasonal produce, eating more plants can feel less like a chore and more like a treat. The key? Keep it simple, fresh, and fun.

1. Shop What’s in Season

Start by choosing fruits and veggies that are naturally at their best this time of year. Think tomatoes, cucumbers, berries, peaches, corn, zucchini, and watermelon. Not only do they taste better, but they’re usually more affordable when in season. Visit a local farmer’s market or explore the produce section with an open mind—you might discover a new favorite. Check out Banister Nutrition’s social media pages on Instagram and Facebook to get a look at monthly produce in season.

2. Make It Easy to Grab and Go

Prepping your produce makes a huge difference. Wash, chop, and store fruits and vegetables in clear containers so they’re easy to grab when hunger strikes. A bowl of cut-up melon, carrot sticks, or snap peas in the fridge makes it an easy option!

3. Upgrade What You’re Already Eating

You don’t have to reinvent every meal. Add spinach or tomatoes to your morning eggs. Top sandwiches and burgers with lettuce, onion, or grilled zucchini. Toss berries into your yogurt or cereal. Stir chopped greens into pasta or rice. Small changes add up quickly.

4. Go for Grilled

Fire up the grill and add veggies to the mix! Peppers, mushrooms, corn, and eggplant all take on a new flavor profile when grilled. Pair them with your favorite protein, or even make them the star of the plate.

5. Blend It or Freeze It

Smoothies are a summer staple for a reason. Blend up frozen bananas, spinach, berries, and a splash of almond milk for a refreshing, nutrient-packed treat. You can even pour the smoothie into molds for DIY fruit & veggie popsicles—great for kids and adults alike.

Bottom Line:
 Fitting more fruits and vegetables into your summer doesn’t have to be complicated. With a little planning and some seasonal inspiration, you can enjoy more fresh flavor while fueling your body with what it craves. 🌽🍓🥗

Picking Eating: What a Dietitian Wants You to Know

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Picky Eating: What a Dietitian Wants You to Know

If you’re dealing with a picky eater—whether it’s your toddler, teen, or even yourself—you’re definitely not alone.

Picky eating is incredibly common, especially in early childhood, and while it can feel stressful, it’s often a normal part of development.

 

What Is Picky Eating?

Picky eating usually involves rejecting new foods, sticking to a small list of “safe” options, or being particular about how food looks, smells, or feels. This is especially common between ages 2 and 6.

Picky eating often peaks in preschoolers and tends to improve over time. It’s usually about control, exploration, and developing independence—not defiance.

When Should You Be Concerned?

Most picky eaters still meet their basic nutrition needs, especially when a variety of foods is consistently offered. But there are a few red flags that might mean it’s time to talk to a pediatrician and a dietitian:

  • Eating fewer than 20 total foods

  • Difficulty gaining weight or growing

  • Gagging, vomiting, or panicking around food

  • Mealtimes feel tense or traumatic

What Actually Helps? (5 Research-Backed Tips)

  1. Follow the Division of Responsibility
     Developed by dietitian Ellyn Satter: Parents decide what, when, and where food is served; kids decide if and how much to eat. Less pressure = less power struggle.

  2. Don’t Force or Bribe
     Studies show that pressuring kids to eat makes them less likely to try those foods later. Offer without expectations and stay relaxed.

  3. Model What You Want to See
    Eat together, try new foods, and show curiosity. Kids are more likely to follow your lead than your instructions.

  4. Make Food Fun
    Let your child help pick out fruits, stir the sauce, or arrange food on the plate. Exposure without pressure builds familiarity and reduces fear.

  5. Respect Sensory Needs
     Some picky eating is tied to texture sensitivity or other sensory processing differences. Try to offer options that match their comfort level while gradually introducing variety.

Bottom Line

Picky eating is a phase for most kids, not a permanent problem. Your job is to keep offering a variety of foods in a calm, pressure-free environment. Over time, curiosity and confidence tend to grow.

Progress isn’t always a bite — it might be a sniff, a lick, or just letting a new food sit on the plate. Celebrate those tiny wins!

5 Reasons to Consider Putting Away the Scale

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In a world where numbers often dictate how we feel about ourselves, the scale can become more than just a tool for tracking weight, it can become a source of stress, frustration, and even self-doubt. Putting the scale away might be one of the best decisions you can make. In this post, we’ll explore five powerful reasons why stepping off the scale could lead to a more balanced and positive approach to your health and self-care.

1. The scale isn’t very accurate.

Our weight can be complicated to fully understand due to several uncontrollable factors, including water/hydration status. Our body is 50-75% water, and the percent can go up or down based on the temperature outside (perspiration), sodium intake, our hormones, and our activity levels. The time of day and bowel movements (regularity) can also have an effect on the scale!

2. The scale can trigger disordered eating behaviors.

Subconsciously, you might be letting the scale dictate what you choose to eat daily. It can be difficult to look at the scale and not feel one way or another. When you don’t see the number you “want” to see, it can cause feelings of shame and sadness, which can lead to food restriction or binging.

3. Weight does NOT = health.

While weight can provide some insight into a person’s health, it doesn’t give the full picture. Health is influenced by many factors beyond just weight, such as muscle mass, genetics, diet, physical activity, sleep, age, hormones, cultural and socioeconomic factors, and mental well-being. It’s important to focus more on overall lifestyle and health markers, like blood pressure, cholesterol levels, and how you feel day-to-day, rather than just the number on the scale.

4. The scale encourages external validation over internal awareness.

Relying on the scale for validation can prevent you from tuning into your body’s signals. You might miss out on your body’s cues for important non-weight centered success like feeling more energized, sleeping better, or feeling stronger in your workouts, which are all indicators of progress that go far beyond the number on the scale.

5. The scale gets in the way of intuitive eating

Weighing yourself too often can interfere with intuitive eating because it can shift your focus away from how your body feels and what it truly needs. Intuitive eating is about listening to your body’s hunger and fullness cues, trusting your instincts, and making food choices based on what feels good and nourishing. When you focus too much on the number on the scale, it can create unnecessary stress or lead to making decisions based on a number rather than how your body feels in the moment.

*Remember to reach out for support from a registered dietitian. By working with a dietitian, you don’t have to face the scale alone. They can help you shift your mindset, set healthier goals, and cultivate a more balanced, fulfilling relationship with your body and food.

How to Spot a Fad Diet and What You Should Do Instead for Long-Term Health Success

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Making the decision to improve your health through dietary changes is a fantastic first step. However, it’s important to ensure that the path you choose is sustainable and healthy in the long run. Many people turn to trendy diets in hopes of seeing fast results, but the truth is, most “fad diets” aren’t practical or effective for lasting change. While they may offer short-term benefits, they often come with downsides that make them difficult (or even dangerous) to maintain.

If you’re considering changes to your diet, here are some red flags to watch out for to help you identify if it’s a fad diet:

1. Is It Realistic Long-Term?

Ask yourself: “Is this doable for the long haul?” If the answer is no, it’s likely a fad. Sustainable changes that improve your health need to be flexible and manageable. A diet that you can only maintain for a few weeks or months is a sign that it’s too restrictive to be effective in the long run.

2. Promises Fast Results

If a diet sounds too good to be true or promises quick fixes like rapid weight loss, it’s probably not a healthy choice. Sustainable weight loss and health improvements take time and consistent effort. A good approach focuses on gradual, lasting changes rather than unrealistic goals that promise quick fixes.

3. Eliminates Entire Food Groups

Fad diets often completely remove certain foods or entire food groups from your meals. This can lead to nutrient deficiencies over time. Every food group offers essential vitamins, minerals (and many other benefits), and eliminating them can impact your overall health and energy levels.

4. Good vs. Bad Foods

If the diet labels foods as “good” or “bad,” or imposes strict “allow” and “off-limits” categories, that’s a major red flag. This kind of thinking can foster unhealthy relationships with food, causing guilt, frustration, or cravings. Food is not inherently “bad.” A balanced approach is far more beneficial for both physical and mental health.

5. Drastic Calorie Restriction

Extreme calorie restrictions can slow down your metabolism, make you feel sluggish, and even lead to binge eating when you finally break free from the diet. A balanced, well-rounded diet that provides adequate nourishment supports metabolism and helps with long-term weight management.

6. Pushing Supplements or Products

Be wary of diets or products that promise miraculous results when paired with pills, powders, or supplements. These products often lack scientific evidence to support their claims. There’s no magical shortcut to improving health or losing weight. Focus on real, whole foods instead of relying on gimmicks.

7. Lack of Flexibility

A good diet should fit into your life, not control it. If the plan doesn’t allow for flexibility — like enjoying meals out with friends or having an occasional treat — it’s likely too rigid. Overly restrictive diets can lead to food obsession and feelings of deprivation, which makes them hard to stick with in the long run.

8. Promoted by Celebrities or Non-Experts

Be cautious when a diet or product is endorsed by celebrities, influencers, or individuals with limited nutrition credentials. While they may have a large following, they often lack the education or expertise to provide sound, evidence-based nutrition advice. Always seek guidance from registered dietitians or healthcare professionals with appropriate qualifications (if the healthcare professional has an infomercial, be suspicious).

What Works for Long-Term Health and Success

Instead of turning to the latest fad diet, focus on creating a sustainable lifestyle that prioritizes health over quick fixes. A balanced approach allows for flexibility and doesn’t leave you feeling deprived, which is essential for long-term weight management, improved lab work, and a better relationship with food. Pay attention to the signals your body is giving you, rather than rigid diet rules.

Working with a registered dietitian can be an invaluable resource in this process. A dietitian will help you tailor dietary changes to fit your unique needs, troubleshoot challenges, and provide ongoing support to keep you on track. Together, you can create a plan that works for you—one that sets realistic, achievable goals without the stress of falling into the trap of fad diets.

Sumo Oranges: Sweet Nutritious, and in Season — Grab Them While You Can!

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If you have never tried a Sumo Orange, now is the perfect time! These jumbo-sized, easy-to-peel citrus fruits are only in season January to April, so they’re a limited-time treat you don’t want to miss. With their trademark top knot, vibrant orange color, and sweet flavor, Sumo oranges are a fan-favorite for citrus lovers. But they’re not just delicious – they’re packed with nutritional benefits!

Sumo oranges are an excellent source of Vitamin C, providing more than 100% of your daily needs in just one fruit. This immune-boosting powerhouse helps ward off colds, and supports overall health. They’re also high in fiber which aids digestion and keeps you feeling full longer.

Looking for a nutritious low-calorie snack, grab a Sumo. A jumbo Sumo (9-10 oz. peeled), large enough to share- contains approximately 150 calories, 40 gm carbohydrate 4 gm fiber. Sumos are a guilt-free way to satisfy your sweet tooth.

Sumo oranges may seem like a pricier indulgence, but they’re a far healthier alternative to typical desserts or sweet treats. Sumos deliver natural sweetness along with a wealth of nutritional benefits.

Sumo oranges are a seasonal gem that won’t be around for long. Stock up while they’re in stores and enjoy this burst of sunshine during the winter.

Alcohol Linked to Cancer Risk

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As registered dietitians, we are committed to helping our patients make informed decisions regarding their health. The recent advisory from U.S. Surgeon General Dr. Vivek Murthy states: Alcohol consumption, even at moderate levels, increases the risk of cancer.

Alcohol is a preventable or at least modifiable cause of cancer. Research confirms that alcohol intake is directly linked to at least seven types of cancer, including breast, liver, colorectal, esophageal, and head and neck cancers. The higher the alcohol intake the higher the risk. For certain cancers, like breast, mouth and throat cancers, evidence shows that the risk of developing cancer may start to increase with only one drink daily.

Many may find this information confusing because we have been told for years that a moderate amount of alcohol may have heart health benefits. Plus, it certainly is a social norm. A meta-analysis of multiple studies indicates the evidence is clear: The carcinogenic effects of alcohol outweigh any perceived benefits. Alcohol intake is metabolized into acetaldehyde, a toxic compound that damages DNA, setting the stage for cancer development.

The Surgeon General’s advisory is a wake-up call to assess the frequency and amount of alcohol we consume. If you’re interested in reducing your risk of cancer or have a strong family history of the disease, now seems like the perfect time to consider stepping on the brakes to decrease your alcohol intake.

Keep in mind one standard serving size of an alcoholic beverage is defined as:

Wine: 5 ounces

Hard Liquor: 1.5 ounces

There are many non-alcoholic wines, beers, mocktails and sparkling spritzers for enjoyable alternatives to alcohol.  Small, consistent changes can make a big difference in supporting your long-term health.

Five Non-Weight Related New Year’s Resolutions for 2025 to Support Your Health Goals

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It’s 2025 and New Year’s Resolutions are a hot topic! If you’re looking for non-weight related resolutions that will support your health goals, here are five great options!

  1. Incorporate a daily self-care activity.
  • Having a self-care routine can reduce stress and depression as well as increase mood and happiness, all of which support a healthy lifestyle. It doesn’t have to be complicated! It could be as simple as actually taking your lunch break at work or cozying up to a cup of warm chamomile tea in the evening to wind down before bed.
  1. Practice mindfulness.
  • Mindfulness “is a practice that involves being aware of the present moment, including your thoughts and feelings, and the world around you.” Practicing mindfulness can help you learn more about yourself and encourage positive perspectives.
  1. Find movement that makes you happy.
  • Movement doesn’t only involve walking, running, or biking. It could also be dancing, playing outdoor games with your kids, stretching, yoga, or rock climbing. Be creative!
  1. Prioritize rest.
  • Rest is sometimes overlooked as we go about our busy days, but it is important for equipping our bodies to heal and function properly. Taking time to rest also has been shown to increase productivity! Without rest, we can become overly exhausted, making day-to-day activities even more difficult to complete. Being well-rested might just mean going to bed at an earlier time or coming home and unplugging from electronics.
  1. Limit screen time and learn a new skill or hobby.
  • When was the last time you learned how to do something new? It’s so easy to fall into a rut of watching your favorite TV show for hours or staring at your phone, scrolling through news and social media. Learning something new away from screens can be beneficial, rewarding and spark creativity! Gardening, sewing, crocheting, painting, scrapbooking, cooking, or learning to play a musical instrument are some fun ideas.

 

Winter Arc

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You may have heard the term ‘winter arc’ on social media. It’s a concept that encourages motivation to start new goals and activities aimed at self-improvement during the last months of the year, instead of waiting for the new year. This trend resonates with many as a proactive approach to personal growth.

These activities can range from mindful eating and incorporating strength training into your weekly routine, to exploring new hobbies like reading or dry clay art. Reflect on what you enjoy and what fits into your current schedule — maybe you can spare 30 minutes for exercise two days a week, or read two chapters of that intriguing book each day.

Setting realistic, attainable goals now can boost your motivation as you carry your progress into the new year. Consider asking yourself: What activities make me feel fulfilled? How can I integrate them into my daily routine?

Remember, it’s natural to face challenges along the way. If you hit a snag, reflect on what might be causing it and adjust your approach. Celebrating small victories is key to building confidence — whether it’s completing a workout or finishing a chapter.

Ultimately, this journey is about bettering ourselves before the new year begins. We encourage you to start this winter arc and continue your path to health and well-being. Share your goals with friends or on social media using #WinterArcChallenge to inspire and support each other!

Calcium: Supporting Your Bone Health

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Getting enough calcium is vital for maintaining strong bones and overall wellness. While calcium supplements can help fill gaps, it’s important to know how to take them for optimal effectiveness. Here are some tips!

1. Absorption Limits: Spread Out Your Dose
The human body can only absorb about 500 mg of calcium at a time. Try splitting your daily intake into smaller doses. For instance, if you aim for 1,000 mg daily, consider taking 500 mg in the morning and another 500 mg in the evening.

2. Choosing the Right Type of Calcium
There are two main types of calcium commonly found in supplements: calcium citrate and calcium carbonate. Both offer benefits, but each comes with specific guidelines:

  • Calcium Citrate: This type can be taken anytime, with or without food, making it versatile. It’s also a good option if you experience gastrointestinal discomfort with other calcium supplements.
  • Calcium Carbonate: To ensure maximum absorption, take this type with food.

3. Pair Calcium with Vitamin D for Better Absorption
Vitamin D plays a critical role in helping the body absorb calcium. To boost calcium absorption, aim to meet the daily recommended intake of vitamin D through sun exposure, fortified foods, or a supplement if necessary.

4. Avoid Taking Calcium with Certain Minerals and Medications
Calcium can interfere with the absorption of zinc, magnesium, and some antibiotics. For best results, avoid taking calcium at the same time as these supplements or medications.

5. Bone Health: Don’t Forget Weight-Bearing Exercise
Alongside calcium, engaging in regular weight-bearing exercises (like walking, jogging, and resistance training) will stimulate bone formation and maintain bone density, helping prevent conditions like osteoporosis.

6. Trusted Supplement Brands
Supplements are not regulated, and it can be difficult to know what brands are trustworthy. Talk to your dietitian to determine what is best for you!

7. Prioritize Calcium-Rich Foods
Although supplements can be helpful, it’s always best to get calcium through food whenever possible. Foods rich in calcium support general health and bone density maintenance.

  • Whole foods provide additional nutrients that enhance calcium absorption and bone health. Some calcium-rich food options include:
    • Dairy products like milk, yogurt, and cheese
    • Calcium-fortified foods and beverages, such as certain plant milks and orange juice
    • Canned salmon and sardines (with bones)
    • Prunes and figs
    • Cooked greens (such as spinach, kale, collards)
    • Oranges and broccoli

Is Food Actually Healthier in Europe?

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As dietitians, something we hear frequently from patients is that they often feel sick when eating certain foods at home here in the States, but that when on vacation in Europe, they feel great, no matter how much cheese, pasta, and pizza they eat. This has some patients wondering: Is there really a significant difference between these foods in Europe compared to the U.S.?

Some individuals with gluten intolerance say they have fewer issues eating bread and pasta when traveling in Europe. Some studies suggest one major difference might be the difference in the wheat type used. In many European countries, dough is made from soft wheat which is naturally lower in gluten, while most dough in the United States is made using hard wheat with a higher gluten content. However, hard wheat is still common in many European countries, so the research doesn’t seem to show that this is the deciding factor on its own.

Similar claims about dairy are quite common among those with lactose intolerance who swear that European cheeses never give them as much trouble as their American counterparts. Some suggest that the difference lies in antibiotic use. However, both the U.S. and E.U. have banned the use of antibiotics to promote growth in cattle. The use of antibiotics to treat illnesses in cows is still allowed on both continents. While many E.U. countries have decreased overall antibiotic usage in cows over the years compared to the U.S., this varies considerably from country to country.

While these factors may contribute to some changes in tolerance to gluten and dairy, one of our dietitians was recently in Spain for a week and observed that lifestyle and mealtime habits could be actual deciding factors.

Jennifer found that, for one thing, Europeans eat more slowly than we Americans do. “When you eat more slowly, you’re better able to listen to your internal hunger-fullness signals and stop before you become uncomfortably full. Doing this allows less air into your stomach, which lessens the feeling of bloating after eating.” When vacationing in Europe, American tourists are more likely to mirror the habits of those around them. Taking extra time to savor a delicious meal might be one thing contributing to better digestion when traveling abroad.

Another likely factor is walking after meals. “In car-centric America, going out to eat often means driving to a restaurant, parking, eating, and driving back. In more walkable European cities, especially those with a vibrant cafe culture, it’s much more common to stroll down the street after dining out and taking in the sites on foot.” Studies show that walking before and after meals promotes peristalsis, the natural contracting and expanding of the GI tract that helps food move through the body. Improved peristalsis is key to having good digestion.

But perhaps the biggest and least Euro-centric factor is stress. “The patients who tell me they have better digestion in Europe are almost always there on vacation. Once they settle in, they see a significant drop in the stress levels they maintain at home. As dietitians, one of the biggest causes of gastrointestinal symptoms we see outside acute illness is the stress of our patients’ daily lives.”

While it is true that food processing of gluten and dairy products can vary between the U.S. and Western Europe, it is more likely that improved tolerance and digestion is related to our lifestyle changes while in Europe as opposed to actual nutrient content of food. The good news: This means that that the habits we pick up on vacation can be applied to daily life in the U.S. as well! Take more time for your meals, chew food more thoroughly, incorporate gentle movement before and after meals, and manage your daily stress.