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About: Katie Clay

Katie Clay

Katie is a registered dietitian who has worked with many industry leaders. She graduated from the University of Delaware with a Bachelors of Science Degree in Dietetics. Completing her internship at Geisinger Health System opened the door for Katie to use her talents in education that focused on wellness strategies. Having a background in menu writing and recipe analysis, Katie enjoys working on recipe development. This brings a fresh perspective to our team, and we hope to add more healthy recipes and wellness strategies to our blog.

Recent Posts by Katie Clay

Paleo-Curious? Eggs Are A Whole, Paleo-Friendly Food

When it comes to eating healthy, these days it can be tough to keep your head above water. The sea of diet terms, trends—and even “facts”—changes every day. Grain-free? Gluten-free? The Paleo Movement? If you’re curious about whether these options are right for you, I’m going to break down the Paleo Movement into easy-to-digest information.

You see, the grocery stores you and I walk through every week are very different from our grandparents’ grocery stores. Foods laden with refined sugar clog the aisles and package labels tout extraordinary health claims at every turn. Even health-conscious shoppers think they’re doing the right thing by filling their carts with instant oats, whole grain breads, and non-fat yogurts…but are they? Well, not according to the Paleo

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Good Fats and Good Nutrition in Eggs

Did you know that eggs can help you meet the USDA’s Dietary Guidelines for Americans and be part of a healthful diet that may help you maintain a healthy weight?

The Dietary Guidelines recommend choosing nutrient dense foods to meet your nutrient needs, while balancing calories. Here are their nutrition tips:

  • Eat a variety of nutritious foods from all the food groups
  • Eat less of nutrient-poor foods
  • Limit the amount of fat you consume to no more than 25-30% of your total calories in a given day. For good health, the majority of that fat should be monounsaturated fatty acids and polyunsaturated fatty acids.
  • Consume less than 1500 mg of sodium/day

It’s important to recognize that fat delivers nutrition and you don’t need (or want) to avoid

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Skinny Dipping: Increasing Fruit & Veggie Consumption with Dip

You may remember, like I do, being told repeatedly as a child to “eat your fruits and vegetables.” Some of us might remember sitting at the dinner table until our eyes closed and we fell asleep with our face in the Brussel sprouts. Long gone are those days but the goal of getting children to eat their vegetables is still an important one.

Today only one in five US children get the recommended daily servings of fruits and vegetables. So how do we change that? I think there might be an opportunity in the fact that snacking among children has increased dramatically over the past 30 years. Today snacks make up a quarter of kids’ daily calorie consumption, but their snack foods of choice are not the healthiest

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