By Allegra Burton, MPH, RDNWednesday, 25 May 2016 

On May 20, 2016 the FDA announced some welcome changes to the Nutrition Facts labels on the foods we buy and eat. What are the changes and what do they look like?


  • Bold, larger font for “Calories,” “servings per container,” and “Serving size.”

  • Required addition of actual amount and percent Daily Value of vitamin D, calcium, iron and potassium.

  • A more clear explanation of what Daily Value means: “The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.”

  • MY FAVORITE: “Added Sugar” in grams and as percent Daily Value will be required on labels.


By Allegra Burton, MPH, RDNTuesday, 4 August 2015 

Do your salads leave you feeling bored - and hungry? Are you doing the same old lettuce, cucumbers and tomatoes? Read on for ideas about how to make your salads exciting, delicious, healthy, and satisfying.

This week's Top 5 Salad Ingredients:

Dark leafy greens:

  • Watercress, romaine, spinach, arugula, mache, kale, baby greens, etc.
  • Mix and match.
  • The darker the greens the more nutrient-packed they are – watercress tops that list.

By Allegra Burton, MPH, RDNMonday, 4 May 2015 

When you’re in need of a snack – and I do recommend one to two snacks per day between meals – protein is the way to go. Protein-packed foods will help you feel more satisfied and you won’t get the blood sugar spike then crash that result from eating carbohydrate-based snacks. The snack should be protein rich and include some healthy fat plus vegetables and/or fruit.

Top 5 Protein-Packed Snacks:

  1. Hardboiled egg – pure and simple. Munch on some cut-up raw or lightly cooked veggies too for crunch and fiber.
  2. Nuts and greek yogurt: Stir ½ oz unsalted almonds (about 10-12 depending on their size) or walnuts (about 7 halves) into ½ cup plain nonfat greek yogurt. Add some berries or other fruit and you’re set. read more...