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rachel berman



Rachel Berman’s Plate for National Nutrition Month

I know it is cliché but breakfast really is the most important meal of the day. When I miss it (which is very rare) I’m definitely not myself – I do not have the energy I need to get through the morning or function the best I can. Breakfast, or ‘breaking your overnight fast,’ can also help get your metabolism moving for the day.

Pictured is a typical breakfast for me, including whole grain toast, 1-2 tablespoons of peanut butter, a small banana, and a Greek yogurt. This kind of meal is a satisfying blend of protein, grain, fruit, and a dairy serving. You don’t necessarily need to eat every single food group from MyPlate at every meal. I think it’s important to focus on a balance of foods so that you get the nutrients you need and feel as satisfied as possible.
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Beginner’s Guide to Container Gardening for Healthy Veggies

by Rachel Berman RD, Director of Nutrition, CalorieCount.com

Growing your own food sounds very overwhelming but you can do it easily with very little space, even in an urban environment. March is also the perfect time to start preparing your own garden to grow plants and herbs for the spring and summer months ahead. As if you need reasons why, it ensures you have fresh produce on hand, is a great way to teach your children about eating healthy, can help you save money, plus studies show that gardening relieves stress! From an environmental standpoint, you can help decrease pollution by growing without the use of pesticides and reduce the need for trucks that transport food all over the country. Finally, what could taste more delicious than a plant that you grow and pluck at its peak of ripeness just steps away from your kitchen door?

Contain your garden

Many people in urban environments do not have a backyard let alone a square foot of land to grow plants. By practicing container gardening’, basically growing in any sort of container that can hold soil, plants and drain water, you can bring your garden to a patio, or even indoors as long as there is plenty of sunshine. Check out this comprehensive guide to how to get started with container gardening and what fruits, vegetables, and herbs are easiest to grow.

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