Registered dietitian Liz Weiss joins Carolyn O’Neil for a timely talk on what’s important in good nutrition today. Don’t be scammed by the social media scammers telling you what to eat or what not to eat! Registered dietitians study the science of nutrition and then learn how to translate that evidence into what we really need – grocery lists, recipes and what to choose on a restaurant menu. Power your day with nutrition, find advice backed by science, stay nourished on any budget and feel good with healthy habits.

Trivia question: how many grams of fiber DO you need per day for good
health?
Guest Bio:
Liz Weiss is a media and culinary dietitian. She’s the voice behind the food and nutrition blog, Liz's Healthy Table and the podcast, EAT, DRINK, LIVE LONGER.She has written several cookbooks including Color, Cook, Eat!, No Whine with Dinner, and The Moms' Guide to Meal Makeovers. Liz writes for Today’s Dietitian magazine; she’s a cookbook author and recipe developer; and she appears regularly as a guest on TV stations across the country.

Liz began her media career at CNN where she served as senior producer and correspondent for the weekend show, On the Menu (a show that ran before the Food Network was even launched), and she’s a former recipient of the prestigious Media Excellence Award from the Academy of Nutrition and Dietetics.

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Description: While the US Dietary Guidelines for Americans advises we cut back on added sugars, not all sugars are created equal. Taste research shows that the perceived sweetness of honey is higher than that of table sugar, so you can use less. That makes honey a healthier choice because you can reduce sugar intake and still enjoy the taste of sweetness.

In this episode, registered dietitian Ale Zozos, who specializes in the taste and health benefits of the Mediterranean Diet, shares even more attributes of honey and the best kinds to buy and use for taste and health.

Guest:

Alexandria (Ale) Zozos, MS RDN

Registered Dietitian and Author of the 30 Day Mediterranean Meal Plan and Cookbook

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Guest:  Janet Helm, MS, RDN, Registered Dietitian Nutritionist, Journalist and Food & Nutrition Trends Analyst, Founder of Food at the Helm

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If you’re counting calories, pursuing more protein or keeping an eye on sodium and sugar then nutrition and food tracking apps are here to help! Just as GPS helps guide us to our destination on the map, food tracking apps are your GPS or “Good Plate Sense” for monitoring our diets to guide you to good health. Want to hydrate more? There’s an app for that. Want to figure out how to improve a family favorite recipe to be more healthful? There’s an app for that!

Join host Carolyn O’Neil with guest Melissa Jaegar of My Fitness Pal for tips and tricks on the best ways – and a few cautions – on how to successfully use food tracking apps. My Fitness Pal https://www.myfitnesspal.com Melissa Jaeger, RDN, LD is the Head of Nutrition at MyFitnessPal, where she provides strategic guidance to product and marketing teams, translating evidence-based nutrition science into actionable guidance for millions of members worldwide. She serves as a key voice for the brand across global media outlets, helping to enhance MyFitnessPal’s credibility as the leading nutrition platform. Prior to MyFitnessPal, Melissa spent over 9 years as a retail dietitian at Hy-Vee grocery stores, one of the Midwest's largest employee-owned supermarket chains, where she educated and empowered diverse consumer populations on nutrition and wellness. In 2024, she was named Recognized Young Dietitian of the Year by the Minnesota Academy of Nutrition and Dietetics, recognizing her leadership and dedication to promoting health and nutritional status across communities. Melissa holds specialized expertise in weight management and gut health and earned her Bachelor of Arts in Nutrition from the College of Saint Benedict, completing her dietetic internship through Iowa State University.

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Carolyn is talking tacos and so much more with registered dietitian Missy
Schaaphok of Taco Bell. From Missy’s culinary path that led her to work at
one of the world’s most popular quick serve restaurants to how to make
healthier choices when navigating restaurant menus, Carolyn and Missy
share tips and taste hacks to add flavor and build good nutrition when
dining out. Also, you’ll get a sneak peek of new flavors headed to the Bell!

Guest info: Missy Schaaphok, RDN, Registered Dietitian Nutritionist
Director of Global Food Innovation, Sustainability and Regulation. Taco Bell

BIO:
Named an “American Food Hero” by Eating Well Magazine,
Missy Schaaphok is the registered dietitian for Taco Bell, where
she’s been for nearly 15 years.Global food innovation director and registered dietitian who brings together culinary nutrition science, food & planet regulatory strategy, and strategic leadership to shape the future
of food across borders, business units, and brand experiences.

With nearly two decades of experience spanning quick-service
restaurants, consumer health, and food systems, Missy
specializes in turning bold ideas into scalable, compliant, and
craveable products. Her background blends R&D know-how with
hands-on menu development, global commercialization, and
front-line collaboration with supply chain, marketing, and
operations teams.

Missy launched first-of-their-kind AVA-certified vegetarian menus
and sodium reduction strategies as well as sustainable packaging
redesigns and clean-label reformulations.

What drives me is the intersection where culinary creativity
meets nutrition science, where regulation guides innovation, not
restricts it, and where the right cross-functional partnerships unlock global impact Links to resources:
https://www.tacobell.com/nutrition/info

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Well, just like carrots and cucumbers it depends on the farmer!

Best practices in farming fish make the difference.

Todd English of Riverence Provisions takes us on a journey to Idaho’s Magic Valley to explain how this aquaculture company is doing things right.

As North America’s largest vertically integrated producer of premium steelhead and rainbow trout, Riverence creates great tasting trout using crystal clear Rocky Mountain waters, and a sustainable approach to raising and feeding their fish while keeping the environment pristine.

Let’s go fish!

Links to resources:

www.riverence.com

https://us.asc-aqua.org/news/riverence-provisions-llc-and-riverence-farms-llc-achieve-

challenging-asc-certification/

Recipes:

https://riverence.com/recipe/grilled-baja-trout/

https://riverence.com/recipe/mango-habanero-rainbow-trout/

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Panelists: Kristofer Cook (Carbiotix), Matt Barnard (One.Bio), Noosheen Hashemi (January AI). Moderator: Carolyn O'Neil

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She has been an instrumental figure at Oldways since its early days, joining the staff in 1992 to work on one of the first overseas Symposiums (Food, Culture and Discovery in Spain) and the first International Conference on the Diets of the Mediterranean, where the Mediterranean Diet Pyramid was introduced. Sara assumed the presidency of Oldways in May 2010, and she develops company strategy, oversees all Oldways projects and programs, and works closely with members of the Oldways staff.

In her years at Oldways, Sara has been an integral part of Oldways’ growth and success. She has helped develop ground-breaking programs including its Traditional Diet Pyramids; African Heritage & Health program; the Whole Grains Council; Mediterranean Foods Alliance; Healthy Pasta Meals; High Five Children’s Cooking Curriculum; Culinary Travel; and many others. Sara is also co-author of The Oldways Table with Oldways’ Founder K. Dun Gifford.

Before joining Oldways, Sara was the Special Projects Editor at Inc. Magazine, and she’s also worked for state and federal government agencies. She has a B.A. in Economics from Hobart and William Smith Colleges, and an M.A. in Regional Planning from the University of Massachusetts at Amherst.

Sara also sits on the Oldways Board of Directors and is an Oldways African Heritage Diet Advisor.

Before joining Oldways, Sara was the Special Projects Editor at Inc. Magazine, and she’s also worked for state and federal government agencies. She has a B.A. in Economics from Hobart and William Smith Colleges, and an M.A. in Regional Planning from the University of Massachusetts at Amherst.

Sara also sits on the Oldways Board of Directors and is an Oldways African Heritage Diet Advisor.

Links to resources:

Oldways Website:

https://oldwayspt.org

Upcoming Culinaria Tours

https://oldwayspt.org/culinary-travel/upcoming-trips/

Recipes:

https://oldwayspt.org/recipes/

More: Photo Links to Culinary Travel Destinations with Oldways

Croatia (https://oldwayspt.org/trip/croatia/)

The Peloponnese and Athens (https://oldwayspt.org/trip/peloponnese-athens-culinary-tour-may-2024/)

Parma and Emilia Romagna (https://oldwayspt.org/trip/parma-culinary-tour-april-2024/)

The Black Sea and Istanbul (https://oldwayspt.org/trip/black-sea-and-istanbul/)

San Sebastian (https://oldwayspt.org/trip/san-sebastian/)

If you choose travel destinations based on a region’s cuisine then you are enjoying the delicious trend in culinary travel. From farm visits to city market tours to cooking classes and finding those out of the way local eateries, travel companies such as Oldways, specializing in culinary experiences can help you discover the best.

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Listen in as host Carolyn O’Neil finds out more about the magic of home
food preservation. Yes, you can home can!! And freezing can be nature’s
pause button.

Links to resources:
Canningcraft
www.Canningcraft.com

USDA’S Complete Guide to Home Canning
https://www.nifa.usda.gov/about-nifa/blogs/usdas-complete-guide-home-canning
National Center for Home Food Preservation
https://nchfp.uga.edu/#gsc.tab=0
From Allison!
I’m Allison Carroll Duffy, and I’ve been canning and preserving food for
over 20 years.  It’s a deeply rewarding part of my life, and I love sharing
what I know with others.  My goal is to help folks learn how to preserve
delicious foods safely and inspire people to do more canning and preserving in their own kitchens. If you have ever wanted to learn how to can and preserve food, or if you are simply looking for some preserving-related inspiration, you’ve come to the right place!

I’m trained as a Master Food Preserver, and I also hold a M.A. in
Gastronomy from Boston University. Canning, drying, freezing, fermenting, root-cellaring...I do all of it (with help from my husband and two teenage sons whenever I can get it:-)) to put up the produce from our large homestead garden in Midcoast Maine. It’s hard work, and I love doing it.

It’s so rewarding to enjoy food we’ve grown ourselves all year round.

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Dr. Ruchi Gupta, leading expert on diagnosing and treating food allergies, discusses what we know now and research on emerging therapies

to lessen the fear of eating certain foods.

Slides: https://docs.google.com/presentation/d/1-9RwACs7osjDQq9w3zR1k8mK7dx96ANm/edit?usp=sharing&ouid=105170544648850673977&rtpof=true&sd=true

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In this episode of Watch What You Eat with Carolyn O’Neil, we discuss top food safety concerns today (spoiler alert- it’s not what you might think!), what’s happening with pesticide use in modern agriculture and how to interpret what it means when you see reports on pesticide residue in foods. What can you do to be safe at the plate?

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She’s a vegan registered dietitian nutritionist (RDN) with more than 20 years of experience in the field of plant-based nutrition and sustainability.

Sharon is the author of multiple cookbooks with incredibly delicious and nutritious recipes including The Plant Powered Diet, Plant Powered for Life, The Plant Powered Plan to Beat Diabetes and since she lives in Ojai, California – California Vegan!

She’s also the Nutrition Editor for Today’s Dietitian Magazine and has an MSFS

Masters in Sustainable Food Systems. Sharon is truly an expert in how to shop, cook, dine out all around the world…and live a 100% plant -based lifestyle.

 Contributor to several book chapters on nutrition and sustainability

 Blogger for a passionate online community that’s strong AND growing!

 Nutrition Editor for Today’s Dietitian

 Nutrition consultant for many organizations

 Conference speaker and event guest

 Farm and sustainability tour organizer

 Associate faculty for MS Sustainable Food Systems program, Prescott College

Recipes:

https://sharonpalmer.com/recipes/

Instagram: https://www.instagram.com/sharonpalmerrd/

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Helm, joins Carolyn O’Neil to reveal what’s hot and what’s not for 

2025. Say hello to even more world cuisines, grab your proteins and 

enjoy delicious plant foods not pretending to be meat.

The convergence of the Food as Medicine movement and the climate crisis is driving

greater interest in plant-forward eating, including heritage diets and cultural foodways.

 While taste remains the top driver of food choices, consumers are increasingly

influenced by health. Protein content, freshness and minimally processed are among

the top motivators. Health is also behind the growing popularity of non-alcoholic or zero-

proof beverages. 

Even during times of economic stress, consumers are seeking elevated food

experiences. Although this is not solely about price or premium products. It’s about

high-quality ingredients, authenticity, craftmanship and personalization. 

Join Janet Helm, a registered dietitian nutritionist and global food culture analyst, as

she provides an overview of the food and nutrition landscape in 2025 and what it means

for you.

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BASIC CONCEPTS

•    Have a Food Plan

•    Shop Smart

•    Store It Right

•    Use it all

INTRO

•    Food waste stats

•    Money wasted per household

•    When you throw food away, you are throwing both money AND nutrition away

Have a Food Plan

•    Food planning, in lieu of meal planning

•    Consider batch cooking – grains, ground beef, chicken breasts – then use in another meal to save time or freeze them cooked.

•    Take inventory once a week in your kitchen – what do you already HAVE, and what do you NEED – fridge, freezer, pantry shelves. THEN make your shopping list. 

•    Use your freezer!! Take inventory for “what do I need to cook or freeze within the next few days?” Cook it or freeze it!! 

•    Keep in mind that cooking food can lengthen its life – for instance, spinach – cook the bag even if you aren’t going to eat it – it’ll last cooked longer, and you can throw it into an omelet or soup or freeze for another time. Same with meats.

Shop Smart

•    Of course, the #1 way to waste less, is to buy less – buy what you need and can USE.

•    Have a plan for everything that goes into your cart. Be a mindful shopper

•    Fresh produce tops the list of “most wasted foods” – choose some fresh but also add frozen veggies and fruit to your cart. Frozen vegetables have a comparable, and sometimes a better nutrition profile over fresh.

•    Check the freezer section for other products too – frozen shrimp, cooked chicken

Store it Right

•    Keeping foods stored properly helps preserve the food – this preserves nutrition too!

•    There’s a whole section in my book about properly storing produce – there’s a reason for those humidity levers in those drawers in your fridge!

•    Essentially – air is an enemy. You want airtight bags or containers. And in many cases moisture is an enemy – delicate produce like greens or berries do not want too much moisture!

•    People are super into all sorts of fancy storage containers on social media, but in fact produce manufacturers go to great effort to come up with packaging that works! So keep the apples in bag, keep the berries in their clamshell, etc.

•    Best-by, Sell-by Dates! These are quality dates, not food safety dates

Other Notes

•    You don’t have to follow a recipe exactly – swap ingredients.

•    Use Versatile and Multi-purpose Ingredients – plain yogurt (baking, dips, with fruit)

•    Staples make meals – canned tomatoes, canned beans, grains (pasta, rice)

•    Shop your freezer and pantry! Use AI to figure out what to make with what you have

•    Storing food properly keeps it food-safe, but also preserves flavor and nutrition!

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Her father, who passed away from Lewy Body Dementia at the age of 91, inspires her ongoing desire to educate others about the role of food in protecting 

our brains as we age. One evidence-backed approach she often recommends is the MIND diet, a plan that blends elements of the popular Mediterranean 

diet and the DASH diet.

What Is the MIND Diet?

The MIND diet is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay. It features 9 nutrient-rich foods (and the occasional glass of wine), 

which have been shown to support brain health, and it limits (but does not eliminate) foods such as fried or fast foods, pastries and sweets, and red meat.  

Research shows that moderate to strict adherence to the MIND Diet can reduce Alzheimer’s Disease risk by 35% to 53% respectively and slow the rate of 

cognitive decline. (Note: Further research is needed to determine the specific effects of the MIND diet on Lewy Body Dementia. Read what the Lewy Body 

Dementia Association recommends re: diet and exercise for overall brain health.)

Here are the 10 brain-healthy foods emphasized on the MIND diet, along with suggested portions:

1.    Leafy Green Vegetables: At least 6 servings per week (1 serving = 1 cup raw or ½ cup cooked). Examples: spinach, kale, arugula, collards.

2.    Other Vegetables: At least 1 serving per day (1 serving = ½ cup cooked or 1 cup raw). Aim for a variety of colors!

3.    Berries: At least 2 servings per week (1 serving = ½ cup). Blueberries and strawberries are top picks.

4.    Nuts: At least 5 servings per week (1 serving = ¼ cup). Almonds, walnuts, and pistachios are great options.

5.    Beans: At least 3 servings per week (1 serving = ½ cup cooked). Chickpeas, lentils, and black beans are nutrient powerhouses.

6.    Whole Grains: At least 3 servings per day (1 serving = 1 slice bread or ½ cup cooked grains like quinoa).

7.    Fish: At least 1 serving per week (1 serving = 3–4 ounces). Focus on fatty fish like salmon or sardines.

8.    Poultry: At least 2 servings per week (1 serving = 3–4 ounces). Chicken and turkey are ideal.

9.    Olive Oil: Use as the primary oil in cooking and dressings.

10.    Wine: Up to 1 glass per day, if you drink alcohol.

Foods to limit include red meat, butter and margarine, cheese, pastries and sweets, and fried or fast foods.

Recipes:

https://www.lizshealthytable.com/recipe-index/recipe-index/

Instagram: Where you’ll find even more links to Liz’s Healthy Table Recipes! 

https://www.instagram.com/lizweiss/

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