There are two general types of cinnamon: Ceylon cinnamon, from Sri Lanka, and Cassia cinnamon, also known as Chinese cinnamon. Ceylon cinnamon sticks are brittle and light brown with a mild, sweet flavor; Cassia cinnamon sticks are thicker, coarser and darker in color and have a much stronger, almost bitter flavor. Cassia cinnamon is more commonly used by spice manufacturers and is simply labeled as “cinnamon” on containers sold in the United States. Saigon cinnamon, from Vietnam, has become more readily available and is known for its intense, sweet-and-spicy heat.

In Western cultures, cinnamon is most typically used in desserts and to complement fruit dishes; however, its use in savory dishes is common in ethnic cuisines. In the East, cinnamon is added to spicy dishes, such as Indian curries, and to braised dishes in Chinese and Vietnamese cuisines. Cinnamon also is used in Mexican cooking from beverages to soups, stews and other savory dishes, such as mole poblano. Cinnamon often is found in spice blends, including some curry powders, garam masala and chai masala (spiced tea). Like most spices, adding cinnamon to hot oil, butter or water can maximize its flavor. Use sparingly — a little goes a long way.

Nutrition Profile of Cinnamon

One teaspoon of ground cinnamon contains just 6 calories and 1.4 grams of fiber. You’ll also find manganese and calcium in its nutrient mix. The essential oil cinnamaldehyde has been shown to have antibacterial properties. Cassia cinnamon also contains coumarin, the parent compound of warfarin, so ingesting large amounts could lead to serious adverse effects, including liver damage. Although claims exist, there is no high-quality research to support health benefits of cinnamon.

Cinnamon in Foodservice

Ground cinnamon can be purchased in containers that range from 15 ounces to 25 pounds, while cinnamon sticks are usually packaged in 8- to 9-ounce containers. Store cinnamon in a tightly closed container and keep in a cool, dry and dark location to prevent caking or clumping. Long-term exposure to heat volatilizes and dissipates cinnamon’s aromatic essential oils, diminishing its flavor. Shelf life for ground cinnamon is approximately two to three years, while sticks maintain their flavor and strength for three to four years.

2 Cinnamon Recipes

• Apple-Cranberry Chutney
• Pickled Grapes

What led to your career in nutrition and dietetics?
After my first “foods” course in college, I decided to enter the dietetics track. I had always been interested in foods, cultures and foods and cooking. Early in my career I found my way into public health and community nutrition. The opportunity to work with individuals and populations to promote health has always been my interest and passion.

Tell us about your work and how it fulfills a need in your community.
I work with a team of health professionals who provide consultation and technical support to the Special Olympics Healthy Athletes and Health Promotion programs. Healthy Athletes offers health screenings and education in seven areas. The Health Promotion program uses interactive educational tools and displays, motivational literature and demonstrations to heighten the awareness of athletes, reinforcing the need to improve and maintain an enhanced level of wellness and self-care. Nutrition and healthy eating is a cornerstone of the program.

How has your work made a difference in your community?
The work of the dietitians, nutritionists and other health professionals who have given their time and expertise to the Special Olympics Health Promotion program have made an impact globally on access to health care, information about healthy habits and health outcomes of individuals with intellectual disabilities. We are empowering these individuals by giving them the information to make healthy choices.

An example: A Special Olympics Southern California’s floor hockey team, the “Riverside Mad Dogs”, competed at the 2013 World Winter Games in the Republic of Korea. Preparation for the games motivated the team to adopt a healthy lifestyle … they lost more than 400 pounds leading up to World Games, and the team came home with a silver medal. While I was not responsible for working with the team, they benefited from many of our education materials and information given out at local Special Olympics events.

What do you find most rewarding about your efforts?
The Special Olympics Healthy Athletes Program has provided more than 1.4 million free health screening clinics in more than 100 countries — it offers health services and information to athletes in dire need. In the process, Special Olympics has become the largest global public health organization dedicated to serving people with intellectual disabilities.

She provides counsel, recipes, articles and encouragement to her Northern California-based clients, but her community involvement extends beyond her practice. In August 2013, Simpson founded the Green Diva Lifestyle Meetup group — where she humorously touts that "Green Is the New Black" — and the membership now approaches 100. Group members get together to share farmers' market trips, green smoothie parties, improve cooking skills, learn about food intolerance and increase knowledge and intake of fresh fruits and vegetables.

What led to your career in nutrition and dietetics?
After watching my mom lose 30 pounds under the advice of a nutritionist, I did what she did, lost weight, and began teaching others how I did it. This gave me the desire to go back to school so that I could make nutrition consulting my profession.

Tell us about your work and how it fulfills a need in your community.
The focus of my work is to increase fresh fruit and vegetable intake among African American women, with the hopes that these new habits will trickle down to the family. I also educate women on how to go about discovering if they have any food sensitivities, and how to do a healthy detox or cleanse program. When I speak with women who look just like me, I am told by them that it feels like someone really knows what they are dealing with and makes it so much easier for them to embrace the message.

How has your work made a difference in your community?
I can tell that my work is making it more attractive to eat fresh, green, raw, local produce. Years ago people in my community would laugh when I talked about eating healthy, being vegetarian, or any other nutritional topic other than weight loss. Now, when I discuss gluten-free or vegan options, people are far more receptive. I'm taking advantage of this openness to new ways of eating, and I see that they are thankful for it.

What do you find most rewarding about your efforts?
It's most rewarding to me to learn that someone is taking better care of themselves and family as a direct result of my efforts.

Looking ahead, how would you like to see your project develop or grow?
I would like to start doing retreats so that I can connect with program participants more face-to-face and on a deeper level — give them a lasting experience that they can go back and share with others. I would also like to write books that will inspire and educate this population.
 

“Stone fruit” is more of a culinary term than a botanical one. It comes from the stone-hard covering found around the single large seed at the fruit’s core. The stone supports the fruit as it hangs off the tree branch by its stem and provides a passage for nutrients to flow from the tree to the growing fruit.

Stone fruits are species of Prunus, members of the large rose family. A surprising stone fruit is the almond. On the tree, almonds look like small, hard, green peaches; an almond shell (found inside the green peach-like hull that’s removed after the almond is plucked from the tree) looks similar to a peach pit, and the kernel — which is what we eat — is the fruit’s seed. Culinary experts often point to a slight almond flavor in stone fruits, and that’s one reason why cherries, peaches and apricots pair so well with almonds in recipes.

Peaches, nectarines, apricots, plums and their hybrids are best ripened at room temperature, stem-end down. Don’t refrigerate fruit before it’s ripe, or it may develop unappetizing wrinkled skin and mealy flesh. Ripe fruit is soft, has a sweet aroma and can be stored in the refrigerator for a few days. Cherries are ready to eat when purchased and can be kept in the refrigerator, loosely covered, for up to three days.

Stone fruits are delicious simply eaten as is, when they’re at their peak of ripeness. But they also can be roasted, poached or sautéed, baked into pies and crumbles, tossed into salads, made into jams or used  as a sauce or topping for both savory and sweet dishes.

Apricots

Apricots are rich in pectin, which provides their creamy texture when eaten ripe and their meatiness when dried. This delicate fruit is most often canned or dried. Dried apricots often are treated with sulfur dioxide to help preserve their naturally light color. Unsulfured apricots are browner with a slightly cooked taste.

Apriums

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Like pluots, apriums are an apricot-plum hybrid, but with more apricot characteristics than plum. While apriums look, smell and taste more like apricots, they are juicier and have a slightly firmer flesh.

Cherries

Sweet or sour, cherries are a good source of vitamin C and potassium. Since they must be picked ripe, cherries are a fragile crop. Sweet cherries, including Bing, Rainier and Sweetheart varieties, mainly are sold fresh, but most cherries grown are sour varieties and typically are canned, frozen or dried.

Nectarines

Genetically speaking, nectarines and peaches are not very different, except nectarines have a smooth skin while peaches have fuzz. Like peaches, a nectarine’s flesh may be white or yellow. These cousins can be used interchangeably in recipes, but nectarines offer the advantage of having no skin to peel.

Peaches

Peaches come in clingstone and freestone varieties. As the name implies, a clingstone’s fruit doesn’t fall off its pit, making it fine for eating but a chore for slicing. However, a freestone’s fruit easily separates from its pit. You can’t tell whether a peach is a clingstone or freestone by its looks, but clingstones typically arrive first at farmers markets, followed by freestones.

Plums

Most plums fall into two main types: Asian and European. Asian plums are larger and rounder than their smaller, oval-shaped European counterparts. Asian plums are almost always eaten fresh; European varieties usually are dried or made into preserves. Fresh plums are a good source of vitamin C, while dried plums — also known as prunes — provide fiber and vitamin A, and may be puréed and substituted for fat in cakes, quickbreads or muffins.

Pluots

​

Akin to the aprium, the pluot boasts more plum parentage than apricot. Without a plum’s bitter skin, smooth-skinned pluots have a more complex aroma. Plumcots are similar to pluots, but this hybrid is comprised of equal parts plum and apricot.

One of the most widely known uses of skewers is for cooking the Turkish classic, shish kebabs. Directly translated as "gobbets of roasted meat," traditional kebabs are made of bite-sized pieces of marinated lamb, beef, chicken, seafood or seasoned vegetables. Foods are threaded onto thin skewers and roasted or grilled over blazing coals or an open flame.

Several variations of the shish kebab can be found around the globe, including French-style en brochette dishes that may include shrimp and vegetables. Indonesian satays typically have meat paired with a savory dipping sauce. Spanish and Latin American tapas-style  often combine meat, vegetables and bread.

Used for both cooking and serving food, skewers are typically made of wood or metal. Wood and bamboo varieties are generally intended for single use and should be soaked in water for 20 to 30 minutes prior to cooking to prevent charring or burning. Some cooks forgo water and soak skewers in juice, beer, wine, herb marinades or soy sauce to infuse foods with extra flavor as they cook. Metal rods, on the other hand, are sturdy and reusable. Handle these skewers with cooking mitts, as they absorb a lot of heat while lying on the grill.

Cooking with skewers is a unique way to serve flavorful, lower-calorie, portion-controlled meals. Since grilling and roasting require minimal added oil, fat and calories stay low. Given the limited amount of food each skewer can hold, portions are automatically controlled. Approximately one to four ounces of sliced or cubed meat, seafood or extra-firm tofu fits on each skewer, and smaller portions allow for added vegetables such as bell peppers, mushrooms and onions. Alternating between pieces of meat and fresh vegetables brightens up the dish while enhancing the nutrition and flavor of each kebab. Go sweet and grill fruit such as pineapple, peach and mango, or make fresh or frozen fruit kebabs using grapes, strawberries and kiwi. Be creative with the foods you add to skewers — the results will be both delicious and nutritious.

Flowers have been used in food for thousands of years, from ancient Mediterraneans who combined almond blossoms and honey to promote muscle strength to Greeks and Romans who often included calendula, a type of marigold, in salads. This tradition carried on into medieval times with marigold, in particular, being included in soups and stews. On the other side of the world, the Aztecs and Mayans used flowers to infuse water and to create powders and purées, used for eating and religious rituals.

Candied flowers and flower-encrusted pastries grew in popularity during the Victorian Era. Squash blossoms have been used among Hispanic cultures for generations, with traditional preparations describing a flower that is stuffed and baked, while American settlers used dandelions in wine and roses in jelly. The concept of flowers as food is as old as time, and the techniques and traditions for their use continue to evolve even today.

From herb to vegetable to fruit blooms, there are many ways these wonderful plant parts can be used. Edible flowers can be dried and ground or mashed fresh into a paste. In those forms, they can be used as a key ingredient for cooking or baking, can be pickled or candied, stuffed, or battered and fried. Some whole flowers or petals can be sautéed or grilled. Oils, vinegars and liqueurs can be infused with flowers. And if you want to keep it simple, flower buds or mature flowers can be tossed into any salad for a delightful addition.

Aside from adding to taste and presentation, a floral component can enhance the micronutrient composition of many culinary creations. As excellent sources of essential minerals such as potassium, phosphorous, calcium, magnesium, sodium, iron, manganese, copper, zinc and molybdenum, many edible flowers can help consumers meet daily requirements where they may otherwise fall short. Even more exciting is the abundance of antioxidants in flowers. A 2012 study from the Czech Republic analyzed the composition of 13 species of edible flowers, revealing that the flowers provided an average of 5.5 grams of antioxidants per kilogram of fresh mass.

However, not all flowers should be eaten. Some may not be palatable, while others are actually poisonous. Before you plate up the next pansy you see, here are a few tips:

• Make absolutely sure that the flowers are edible. If you are foraging for flowers (or any type of food), consult an expert and be sure they haven’t been treated with pesticides or herbicides — especially if they weren’t gardened to be food.
• Wash flowers thoroughly, removing the stamen and pistil before eating. To prevent wilting, wait to remove the petals from the rest of the flower until just before serving.
• Start slowly, trying one variety at a time and in moderation to prevent adverse reactions.

Today, shoppers can find an extensive selection of organic products in nearly 20,000 natural food stores and three out of four conventional grocery stores. Conventional retailers now outpace natural retailers for share of organic food sales. But perhaps the best testament to the growth of organics is their flourishing presence at “big box” and warehouse retailers that cater to price-conscious consumers. Walmart, Target, Costco and Sam’s Club are among the stores that sell a variety of organic groceries, and some have launched their own private label brands.

“Interest in organics started with upscale, educated consumers who take time to research products, but their popularity is getting more democratized across groups,” says Bridget Goldschmidt, managing editor at Progressive Grocer, a grocery industry publication.

Americans have indeed developed an appetite for organics — eight out of 10 parents purchase organic products “at least sometimes,” according to a 2013 survey by the Organic Trade Association, and fresh produce is the leading category of organic purchases.

Organics for All

Walmart, the nation’s largest grocer, made organic foods more affordable when it launched Wild Oats Marketplace Organic products in the spring of 2014. The line meets USDA guidelines for organic certification and features about 100 organic pantry staples, including pasta and pasta sauce, spices, canned beans and soups, peanut butter, salad dressing, snacks and cookies. But organic groceries are nothing new at Walmart. The Wild Oats line joins more than 1,600 available organic items including fresh produce, dairy, and national branded packaged goods. Wholesale heavyweight Sam’s Club, a division of Walmart Stores, Inc., also expanded its selection of organic foods in 2014 and plans to more than double it by the end of 2015.

Last year, low-cost grocer ALDI launched the SimplyNature brand of all-natural and organic products. Among the SimplyNature organic offerings are milk, frozen fruit, cereal, honey and energy bars. ALDI also sells organic bananas, apples, tomatoes, baby carrots and salad mixes. Shoppers seem to be noticing lower prices. In 2013, 62 percent of parents surveyed by the OTA said cost limited their organic purchases, but that number dropped to 51 percent in 2014.

Organic Means Green for Grocers

Why the surge in organic options at all price points? Quite simply, consumer demand transformed organic foods into big business. In 2013, organic sales reached $32.3 billion, representing more than 4 percent of the $760 billion annual food sales in the U.S., according to an industry survey conducted for the OTA by Nutrition Business Journal. Since 2010, organic food sales have enjoyed an annual average growth rate of almost 10 percent, which is about triple the rate of total food sales during that time. The growth rate of organic foods is expected to meet or exceed 2013 rates for at least two more years, according to the OTA.

Fruits and vegetables are the largest and fastest growing organic food category by sales. In 2013, produce registered $11.6 billion in sales, up 15 percent from 2012. More than 10 percent of the fruits and vegetables sold in the United States are now organic, according to the OTA survey.

The next most popular organic food categories by sales are dairy ($4.9 billion), packaged and prepared foods ($4.8 billion), beverages ($4 billion), bread and grains ($3.8 billion), snack foods ($1.7 billion), condiments ($830 million) and meat, poultry and fish ($675 million).

Driving the Demand for Organics

Concerns about health are driving consumer interest in organic foods, says Patty Packard, MS, RD, director of nutrition and regulatory affairs at Vestcom, a provider of retail shelf nutrition information. “The top organic shoppers are health conscious and convinced that organic foods and beverages provide benefits,” says Packard. “People want to provide for their families in the best way possible, and they perceive that organic foods are healthier.”

In particular, first-time parents are a key driver of the organic trend, says Progressive Grocer’s Goldschmidt. “Young parents are concerned about their kids’ health and what they feed them, leading them to switch to organics.”

Ninety percent of parents report choosing organic food products for their children at least sometimes, and almost a quarter of those parents say they always choose organic, according to a 2014 OTA survey. Also fueling the organic trend are consumer concerns about the environment, interest in where food comes from and how it was grown, and the desire for “clean” ingredient statements. “There’s a growing wave of socially conscious consumers who like to see companies do things that are good for the environment, especially concerning the health of kids and the community,” says Goldschmidt. “Offering organic options is part of that in their minds.”

The Consumer Learning Curve

The rising consumer interest in organics presents challenges for nutrition educators, as many shoppers misinterpret the term “organic.” Shoppers may assume that “organic” means “nutritious,” when this isn’t necessarily the case. “It’s important to point out that organic potato chips still contain calories and fat, and organic chocolate cake still contains calories, fat and sugar,” says Packard.

Shoppers also may not understand that the “USDA Organic” designation refers to a unique set of sourcing, growing, harvesting and processing methods, and does not mean that a product is healthful, more nutrient-dense or safer, says Molly McBride, RD, LD, corporate dietitian with Kroger, a supermarket chain that offers more than 35,000 natural and organic products, including its own Simple Truth Organic line. “Customers have called us asking about the BPA content in cans of our organic black beans, how our organic pumpkin seeds can be grown in China, or how food-grade waxes are allowed on organic produce because they believe the USDA Organic certification is immensely different than conventional foods and beverages,” says McBride. “Many times, an explanation about the differences between organic, natural and conventional foods is warranted so customers can make smart buying decisions for themselves and their families.”

Five years later, the Bloomington Community Orchard is home to about 100 fruiting trees, vines, shrubs and brambles on just less than an acre. And Getty has orchestrated a fruitful partnership between the orchard and her classroom — her community nutrition students volunteer at the orchard or another garden-related organization at least twice during the semester.

“Dietetics majors have got to get their hands in the dirt,” says Getty. “It’s not going to color every counseling session they have, but I think everybody needs to understand where food comes from. You can’t just assume it shows up on grocery store shelves.”

The Bloomington Community Orchard is one of many urban orchards that have put down roots throughout the U.S. in recent years, encouraging community member participation. While they vary in location, fruits grown and scope, urban orchards often share the goals of promoting urban green spaces, connecting city residents to nature and growing accessible and healthful local food systems.

An Eco-friendly Initiative

Driven by the locavore movement and urban initiatives for greener cities, urban agriculture has taken off in recent years, using practices such as vertical farming to grow food on small parcels of land. Some urban agriculturalists consider urban orchards to be the next big thing, touting the environmental benefits of using urban land for fruit orchards over other crops.

Soil contamination, particularly by lead, is an ongoing concern for urban agriculturalists. While root vegetables and some leafy greens are more likely to absorb lead from contaminated soil, lead doesn’t concentrate in fruit (although because fruit still is susceptible to lead-contaminated dust or water in the urban environment, rinse it in water that contains 1 percent vinegar or 0.5 percent soap).

Through evapotranspiration and shade, urban tree cover cools cities and saves energy, which are major benefits for urban heat islands — metropolitan areas that are significantly warmer than nearby rural areas. Trees also improve air quality in part by absorbing gaseous pollutants and sequestering carbon dioxide in their branches, trunks and roots. Acting as sponges, trees reduce storm water runoff and slow the flow of polluted water while also cleaning it, according to the USDA Forest Service Urban and Community Forestry Program.

Reconnecting with Nature

Long a fixture in rural communities, orchards in cities connect urban residents to nature. Underlining a commitment to sustainability, University of Maryland students from the Public Health Garden Club in College Park began planting a 33-tree, on-campus orchard on Earth Day (April 22, 2015), including apples, Asian pears, figs, persimmons and almonds. The group intends to complete planting by fall 2016, says Carin Celebuski, coordinator of volunteers for the University of Maryland Arboretum and Botanical Garden.

“We hope the orchard will get our campus community members thinking about how fruits grow, where fruits come from, what edible fruits can be grown in our part of Maryland and the seasonality of local fruits,” says Celebuski. Back in Indiana, the Bloomington Community Orchard hosts two festivals each year to help citizens “get a sense of the rhythm of harvest,” says Amy Roche, outreach team leader for the orchard.

Studies show that connecting to green space has many mental health benefits along with communal ones. According to researchers at the Landscape and Human Health Laboratory at the University of Illinois at Urbana-Champaign, performing activities in green settings may help reduce children’s ADHD symptoms. Even just the sight of trees in a community may have positive health implications. A study conducted in a Chicago public housing development found girls who lived in apartments with more natural views exhibited better self-discipline than those living in identical housing without green space immediately within view.

Fresh Fruit for All

Urban orchards also provide city neighborhoods with a nutritious supply of fresh fruit. Established in 2007, the Philadelphia Orchard Project partners with schools, churches and community gardens to plant urban orchards and provide long-term operational support. The organization has planted 37 orchards in low-wealth neighborhoods across Philadelphia and supports 11 independently managed plantings. Once an orchard is planted, partners oversee the trees and disburse the harvests throughout their communities.

“Community partners actually own, maintain and harvest the fruits,” says executive director Phil Forsyth. “The idea is to return some control over food resources to neighborhoods [that are] considered food-insecure.” When applying, potential community partners have to explain how having an urban orchard in their community will contribute to food security. “Some of the food has to [reach] people who have otherwise limited access to fresh fruit,” he says.

The nonprofit model seems to be working: The vast majority of Philadelphia Orchard Project partners are in low-wealth neighborhoods and distribute fruit directly to the community through afterschool programs for kids and food donations at churches. Others serve as community gardens with open harvest, meaning people are free to pick whatever they like. The orchards in moderate-income neighborhoods distribute a percentage of the fruit they grow to food pantries.

The Philadelphia Orchard Project’s reach is deep: A survey of 41 of the 48 Philadelphia Orchard Project partners found that more than 2,000 people participated in orchard care in 2014. More than 2,500 people tasted something grown in one of the orchards in the past year, more than 3,700 individuals participated in education programs at an orchard and more than 4,100 people used orchards as gathering spaces. This is promising news for urban orchards still putting down roots in cities throughout the country.

Natural sugars are found in nutrient-rich dairy, vegetables and fruit — key components of a healthy diet. “Added sugars,” ranging from controversial high-fructose corn syrup to more than 60 ingredients identified by the U.S. Department of Agriculture, are introduced into foods and beverages by manufacturers during processing or by consumers at the table. And added sugars account for an average of 16 percent of total calories in American diets.

“Diets high in added sugars can lead to weight gain, hypertension and chronic inflammation, and elevate triglycerides and LDL cholesterol,” says Rachel Johnson, PhD, RD, nutrition professor at the University of Vermont and past chair of the American Heart Association.

Offering little satiety or nutritional value, sweetened beverages (soda, energy drinks, sports drinks and sweetened “fruit drinks”) account for nearly half of the total added sugars consumed by Americans. Although 100-percent fruit juices contain only natural sugars, the human body does not biochemically differentiate between natural and added sugars.

In fact, some juices contain as much sugar as sodas. “Americans drink more apple juice than any other juice,” says David Klurfeld, PhD, human nutrition researcher at the U.S. Department of Agriculture. “And nutritionally, it is not much different than soda.”

On the other hand, 100-percent fruit juices offer bioactive compounds and nutrients that sodas do not contain. For example, citrus juices such as orange and grapefruit juices provide vitamin C, potassium and — when they include pulp — fiber. In addition, fortified juices become sources of nutrients missing from many diets, such as calcium or folate.

Evidence behind the correlation between fruit juice intake and instances of obesity and diabetes is mixed. Diets with more whole fruits and less fruit juice may reduce risk of Type 2 diabetes, yet a 2014 meta-analysis showed that fruit juice may have no overall effect on fasting glucose and insulin concentrations. Studies also show that children and adults who drink 100-percent fruit juice are more likely to meet daily requirements for vitamins A and C, folate, magnesium and potassium.

The 2010 Dietary Guidelines for Americans recommends 1 cup to 2 ½ cups of fruit per day, with no more than half in juice form. The American Academy of Pediatrics recommends limiting daily fruit juice intake to 4 ounces to 6 ounces for children ages 1 to 6 years, and 8 ounces to 12 ounces for 7- to 12-year-olds. While fruit juice can be a part of a healthful diet, “liquid calories” are easier to over-consume and don’t impact fullness as much as solid foods.

“Whole fruit trumps fruit juice because the fibrous content takes longer to chew, promotes a feeling of fullness, slows down digestion and reduces blood sugar spikes commonly seen with fruit juice,” says Klurfeld. “There are scores of studies that show people who eat the most fruits and veggies are less likely to be overweight, smoke less, exercise more, don’t drink alcohol to excess, eat more whole grains and less meat and added sugar.”

To lower sugar and increase fiber in fruit juice, blend whole fruit, suggests Joanne Slavin, PhD, RD, fiber researcher and University of Minnesota nutrition professor. The resulting juice has the same amount of fiber as the whole fruit, and blending fruit with whole vegetables, whole grains or protein can reduce sugar concentration and slow absorption to levels similar to when eating whole fruit.

Platform and Price
Free. Apple and Android

RDN Score
4 out of 5

Pros

• Simple design makes it easy to enter data and review results with no distractions.
• Easily access the nutrient calculator from the home screen.
• Save multiple client profiles for quick reference.
• Enter anthropometric data in metric or imperial units – no conversions necessary.
• Determine BMI and basic caloric recommendations for each profile.
• The app includes pop up reminders at critical decision points to remind the user of the limitations of the DRIs and how they should be used in practice.
• Access and review background information on the DRIs from the home screen.
• Access nutrition education resources for health professionals including diabetes, kidney disease, heart health, minerals, vitamins, weight gain in pregnancy charts, weight management and common nutrition questions.
• Reference resources covering the DASH diet, MyPlate, the Dietary Guidelines for Americans and the FDA’s Nutrition Facts Label.
• Easily enlarge or shrink font size with a slider for optimal readability.
• FAQs include an interactive glossary that explains everything from the Acceptable Macro-nutrient Distribution Ranges and electrolytes to Tolerable Upper Level Intake (UL) and more.
• Use the dedicated space for favorites and notes and email these to colleagues or patients from the app.

Cons

• App design is not particularly engaging or attractive but it gets the job done.
• The app crashed a couple times while using it – but the information was recovered.

Bottom Line
Ideal for registered dietitian nutritionists, the DRI Calculator is a convenient way to access the DRIs and calculate nutrient recommendations. It eliminates the need to download and reference multiple nutrient charts. This app improves accessibility to the DRIs from the patient’s bedside to a home office. 

Platform and Price
Free. Apple and Android

RDN Score
4 out of 5

Pros

• Polished and attractive design that engages as it tracks health information.
• Colorful and interactive design makes it fun to enter data and adjust goals.
• Set a weight goal, log your food and track your steps.
• Measure and automatically record your heart rate using the phone’s camera, log blood pressure and share it with your doctor all within the app.
• Analyze sleep behavior and get tips on improving your sleep hygiene.
• Track trends and easily share with friends or health care providers.
• App automatically syncs with any active Withings device but can also use the phone’s sensors to track movement.
• Connect with and challenge friends to move more and stay motivated via the Healthmate Leaderboard.
• Activate optional reminders in weight, activity, sleep and heart categories for motivational and educational tips and resources.
• Partnerships with popular apps like LoseIt!, MyFitnessPal, RunKeeper and EndoMondo make it easy to seamlessly share data with platforms you’re already using.

Cons

• Ideal for the person who’s already connected with multiple Withings devices.
• Doesn’t have clear provisions for the app’s life coaching promise yet.

Bottom Line
Healthmate is one of the more comprehensive health tracking apps on the market. Those who have already bought into the Withings family of devices will get the most from the app. Native smartphone health apps like HealthKit or GoogleFit may deliver similar benefits.

Platform and Price
Free Apple. Android

RDN Score
4 out of 5

Pros

• User-friendly interface – looks best on a tablet but works on the phone as well.
• Customize goals, set activity frequency targets and get reminders to workout.
• Wide range of workout categories with a variety of time commitments and levels of difficulty ranging from casual to intense.
• Videos are well-produced with clear narration and demonstrations in a clean white environment with minimal visual distractions.
• Pause workouts and save for later or share what you’re doing via social media.
• Easily search for workouts according to time, target area, equipment and difficulty.
• Not being challenged by the activity? Switch to harder or easier versions of workouts with just one tap. Narrator also gives tips on how to make moves more challenging. 
• Follow and connect with other Skimble community members (an estimated 15 million exercisers) to learn and be encouraged by their workouts. The community leaderboard helps foster healthy competition.
• Very active community forum with peer-to-peer support groups that meet a variety of needs. Groups include the Welcome Wagon, Thirty Somethings, Fab 40’s and more.
• A seemingly endless range of workout categories from Tabata, Cardio, HITT, strength training and more capture exercisers at all levels from recent couch potato to advanced.
• Save sessions to play in offline mode.
• Connect to Apple TV using AirPlay so you can watch on a larger screen as desired.
• With an overwhelming number of workout options it’s hard to imagine why one would need to upgrade but pro but is available at $6.99/month.

Cons

• Advertisements on every page encourage users to upgrade to the pro version.
• The peer-to-peer support forum may not be the most reliable source of information. It gets concerning when members ask if they have an eating disorder, for example.

Bottom Line
Workout Trainer removes excuses for fitting in a workout from home or a hotel on the other side of the world. With workouts from Rock Hard Abs to Detox Yoga Flow, there’s something for everyone in the Workout Trainer app. 

Platform and Price
Free. Apple.

RDN Score
3 out of 5

Pros

• Initial interview starts with a simple question: What can I make right now?
• Set up requires taking an inventory of what you have on hand and what you need to purchase using Kitchen Wizard’s 25 most common ingredients.
• Recipes are built on pantry staples making it easy to get a quick meal on the table with what you have on hand.
• Filter recipes based on health conditions, how many people you usually cook for, age and general health goals (to lose or gain weight, etc.).
• Scale recipes to feed your family from 2-8.
• Save favorite recipes to “My Cookbook” along with other pre-existing recipe collections.
• Includes a few free recipe collections.
• The Grocery List is searchable and available as an alphabetical list, categorized by grocery store aisle or easily sorted by “what’s on hand,” “running low” and “completely out.” It also alerts you to what may spoil soon to help reduce food waste and save money.
• The My Kitchen feature organizes ingredients by what’s in the refrigerator, pantry and bar making it easy to figure out what you have on hand.

Cons

• App is not as polished as many others in the category.
• Many of the recipes are user generated and not tested.
• Recipe photos are not always as appetizing as what you might see in popular food blogs or cookbooks.
• Odd recipe formatting requires the user to click to read each recipe step.
• Entering or submitting a recipe using the mobile app is awkward. It’s recommended to use a laptop for a better user experience.

Bottom Line
The inventory and grocery list functions are beneficial and easily the best features of Kitchen Wizard. However, the recipes are unreliable and often lack visual appeal to keep the average home cook’s attention and loyalty.

Platform and Price
Free: Apple

RDN Score
4 out of 5

Pros

• Attractive aesthetic and user-friendly interface.
• Create a video out of existing photos or video clips set to music.
• Choose from 20 different video styles.
• Add approved music tracks without copyright and royalty concerns because Replay has already done the work.
• Adjust the pace for which clips appear in the video and the tempo of the music.
• Add motion graphics and synchronize video clips and photos to the music.
• Inspiration section lets you view other videos for insight into creating your own videos.
• Easily edit replay videos to fit Instagram’s 15 second format.
• Easily share videos to Facebook, Twitter, YouTube, WhatsApp, Instagram or via email.
• Helpful app tutorial guides you through selecting photos or video clips, adding music and creating titles in just a few minutes.

Cons

• Replay videos can feel more like a slideshow than a movie.
• Cannot easily add your own audio or voiceover.
• Videos are branded with the Replay watermark – which can be removed for a fee.

Bottom Line
Ideal for food bloggers with photos of tutorial style recipes, Replay takes the pain out of video editing, making it easier and faster to create videos out of photos or video clips without the lengthy edit time. The music, styling options and music help engage viewers beyond what you can do with photos alone.