The Iowa Academy, an affiliate of The Academy of Nutrition and Dietetics, is a not-for-profit professional organization of over 900 members including registered dietitians, dietetic technicians, and dietetic students.

We promote and enhance our profession through various activities and help to improve the lives of Iowa citizens through evidence-based practices.


Who doesn’t love the month of March?!

Living in the Midwest, this month has always marked a small victory… it means we’ve made it through the coldest months of the year!
Maybe you’ve kept your resolutions you set at the beginning of the year and maybe not. Or maybe you’re wanting to try something different from what you said you would initially. Let March give you that push to a new start. What better way to March in the right direction than by ‘putting our best fork forward?’ This theme was chosen by the Academy of Nutrition and Dietetics last year and we want to continue through this year.

There isn’t one diet that will suit everyone, but it is important to add as much of a healthy variety into your meals that your lifestyle will allow. For those on-the- run, keep portable, non-spill foods handy. Foods like fruit, canned tuna, or peanut butter on whole wheat. If you’re an athlete, fuel up with nutritious foods like low-fat milk, lean cuts of meat, and fruit. For you students, make sure to avoid processed and high sugar foods.

This is especially important when spending long hours studying. Your body is much more likely to opt for a nap or be subject to distractions with this way of eating. Instead, choose proteins like chicken, fish, beans, eggs, and nuts. Parents, save time by making extra and then freezing to last the week. Foods like sauces, pasta, rice, meat, and fruits and veggies all freeze very well. And speaking of fruits and veggies, a great way to eat healthy this month AND honor St. Patrick’s Day is to GO GREEN. Try the Go Green Challenge by challenging yourself to eat more green fruits and vegetables. Check out our list for some ideas to get you started!

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  • Media Spokesperson: Rachel Wall featured on KCRG News 9

    How to Include Children in the Kitchen
    Crumbs and spills aside, cooking with children is a great way to spend quality time and teach important skills like measuring, counting, and following directions.


  • Tips

    Benefits when you involve children with meals and snacks:

    • Better eaters – Children are more likely to eat foods they have helped plan and prepare.
    • Skill development – Children develop fine motor skills, self-confidence, and independence.
    • Quality time – Working with your children in the kitchen provides quality time together. You can teach them why nutritious foods are important.
    • Develop senses – Food preparation is a great way to help them use their senses—look, touch, taste, smell, and listen. Ideas for cooking with children:
    • Hand washing – Teach them to wash their hands. Provide a step stool or chair that children can stand on to reach the counter where you are working.
    • Choose age appropriate tasks – Explain clearly, in simple instructions, what you would like them to do and show them. For tips on what children can do, watch How to Include Children in the Kitchen at in-the- kitchen/.
    • Menu planning – Children can help plan menus and suggest foods they like. They can check the pantry or refrigerator for foods on hand.
    • Shopping – Children can help at the grocery store by looking for certain foods, shapes, and colors. Children can help put groceries away when you get home.

    Try child-friendly recipes such as Crunchy Apple Roll-up, Scrambled Egg Muffin, Fruit Pizza, and Pizza on a Potato at little-hands/.

  • Recipe

    Crunchy Apple Roll-up


    • 1/2 medium apple
    • 1 tablespoon peanut butter
    • 1 (8 inch) whole wheat tortilla
    • 2 to 3 tablespoons crispy rice cereal

    1. Cut apple into small pieces, slice thinly, or shred with a grater.
    2. Spread peanut butter in a thin layer over tortilla.
    3. Spread apple pieces in an even layer over peanut butter.
    4. Sprinkle with cereal.
    5. Roll up tightly and cut in half.

    2 (1/2 roll-up per serving) | $0.33 per serving

    Nutrition information (per serving):
    150 calories, 6g total fat, 1g saturated fat, 0mg cholesterol, 210mg sodium, 21g total carbohydrates, 3g fiber, 5g sugar, 4g protein

    Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website:




Focus on Fiber

You’ve likely heard how a healthful diet includes an adequate amount of fiber, but what does this mean in terms of your day to day food choices? What is fiber? How much fiber do I need each day? What foods contain fiber? What is fiber? Dietary fiber is a type of carbohydrate that our
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How Much Protein Do I Need in a Day?

How many protein-rich foods do you consume daily? It is recommended that most healthy adults consume 0.4 grams of protein for every pound of body weight per day. For example, a 140-pound woman would require around 56 grams of protein each day. (The math: 0.4 x 140 lbs = 56 grams of pr
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Happy New YOU!

While you may have received some fun, new holiday gifts like gym shoes, a FitBit, or wireless headphones, hitting the gym hard doesn’t have to be your only New Year Resolution for a healthier you. Heavy breathing, side cramps, and extreme soreness can be challenging symptoms to stay o
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Tropical Fruit Month

December may be Tropical Fruit month, but that doesn’t necessarily mean we are experiencing tropical weather. We are probably experiencing quite the opposite in fact, and that typically means its dark by 5 pm, the sun hasn’t shown in 5 days, and we are bracing ourselves for the next c
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