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Posts by Megan Deppermann

Beans: A Meat Replacement

Beans are a protein packed food and can add many health benefits to anyone’s diet. They are often not thought of a meat replacement at meals, but it is an option, especially for those low income households. Beans are a perfect substitution because they offer just as much protein as meat but are less expensive.…

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Nutrition in Older Adults

As we get older, our nutrient needs begin to change. Some nutrients become more important than they once were with our aging selves. Calcium and Vitamin D Older adults need more calcium and vitamin D to support bone health. Adults should get about 3 servings of calcium rich foods per day; from dairy products, like…

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Spring Nutrition

Spring is the perfect time to make positive changes; after all, it is a season of renewal. Take advantage of produce that are now in season. If they aren’t typical purchases you make at the grocery store, try them at least once. You may be pleasantly surprised with how much you enjoy a new food.…

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SuperTracker

The USDA’s SuperTracker is a great nutrition tool for those interested in weight loss, weight maintenance, or even general menu planning. Tracking calories and physical activity has been shown to be very beneficial in reaching nutrition goals and being held accountable to them. From this tool, you are able to get a personalized meal plan…

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A Healthy Grocery List

Grocery shopping on a limited budget can be difficult. Eating healthy on a limited budget can be even more difficult, even impossible in some people’s eyes. With proper planning and a basic nutrition knowledge, it is possible and easier than you think. If you have little money to spend on food each month, you have…

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Calories Burned in Physical Activity

The number of calories you burn while exercising depends on several factors, such as weight, age, and weather conditions. Vigorous physical activity burns more calories per 10 minutes of exercise than moderate physical activity. Vigorous physical activity includes aerobic dancing, heavy gardening, hiking uphill, jumping rope, and swimming, while general gardening, baseball, walking briskly and…

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High Protein Breakfasts

An interesting study came out of Mizzou recently. The research showed that eating a high protein breakfast (35 grams of protein) helps people limit their calorie intake for the remainder of the day, with less afternoon and evening snacking. The thinking is that these results could help people interested in weight loss by keeping their…

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100 Calories Worth of Food

For most individuals, 400-500 calories is an appropriate calorie range for a meal. Many people prefer not to spend their day counting calories. One simple way to keep track of calories but to not actually counting them is by knowing what 100 calories look like. Below I have listed foods from a variety of food…

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Feeding Baby

A new study recently came out that confirmed some of my suspicions working with children. In this particular study, it was found that 40% of mothers feed their children solids before the age of 4 months, which is not out of the fault of the parents but rather out of being given misinformation a majority…

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Children Then vs Children Now

During nutrition counseling, I often have parents compare their children’s eating habits with their own as a child. Parents often use it to excuse their child’s poor eating patterns. However, times have changed since we ¬†were kids and that changes the big picture. Today, 1 in 3 children are overweight or obese. They are the…

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