Shanthi Appelo, MS, RD

Self-diagnosing yourself with irritable bowel syndrome or another gastrointestinal issue is problematic on many levels. Here's why.

Diet is an essential part of mental health, and eating foods that support the nervous system can reduce symptoms of stress and anxiety. Here is a look at the gut-brain connection and foods to focus on for a healthy gut.

From liquor alternatives to alcohol-removed wines, here’s everything you need to elevate your zero-proof game.

With its signature orange glow and sparkle, this alcohol-free version captures that effortlessly chic, patio-ready feeling.

These two appetizers deliver visual impact with minimal effort. They’re perfect for everything from brunch spreads to garden parties.

This appetizer is all about contrast: earthy roasted beets, bright citrus, crunchy walnuts and crisp toasted bread.

The creamy tang of goat cheese paired with strawberries, honey and a bit of pistachio crunch create a perfectly balanced bite.

This mocktail is lightly sweet, a little tart and finished with that subtle herbal note.

A sunny side up egg is one of the simplest things you can cook, yet getting it just right can take a little practice. When done properly, the egg white is fully set, the edges are tender (or lightly crisp, depending on your preference) and the yolk stays bright, golden and perfectly runny.

Salads don’t have to be boring. By using a variety of creative ingredients and dressings, you can build a delicious salad that is tailored to your tastes.

Caffeine is a stimulant that has wide-ranging effects on the body. You have to consider its impact on digestion, whether it dehydrates you and how it affects your heart before consuming unhealthy amounts of it.

Here are three fresh, better-for-you spring brunch ideas that deliver on both flavor and nutrition.

Think toasted corn, a sprinkle of cheese, a squeeze of lime and a touch of spice layered over creamy avocado and bread.

Finished with fresh herbs, briny capers and a generous shower of parmesan, this salad strikes the perfect balance between fresh and savory.

Today, wearing green and serving green foods has become a fun and festive way to celebrate the holiday. These naturally green dishes help bring the spirit of the day to the table.

Creating colorful, creative snacks is a good way to foster a love for healthy eating while making memories. Here are two easy-to-make, nutritious ideas.

Processed meats like hot dogs, bacon, sausages and deli meats are considered Group 1 carcinogens, a classification that links these foods to cancer.

Teaching children how to eat intentionally can help provide them with a lifetime of healthy habits when it comes to food, giving them physical and mental health benefits.

Eating a healthy and well-rounded diet can improve mental health and make mental health obstacles easier to deal with. On the other hand, a poor diet can be a catalyst for poor mental health and can make it more difficult to manage mental health struggles.

A great salad isn’t just about fresh greens and tasty toppings ─ it’s about how you dress it. Too much dressing, uneven coating, soggy leaves or flavor pooling at the bottom can turn even the best ingredients into a disappointing bowl.

Feeding and eating disorders are considered mental health disorders and medical illnesses. Understanding the types, signs and symptoms is important, regardless of an individual’s age and gender. 

Black beans are the star of the show, providing plant-based protein, fiber and key minerals like iron and magnesium to support heart health, digestion and steady energy levels.

The signature flavors include mint, citrus and elderflower, which is fresh, fruity and slightly floral.

You don’t have to rely on expensive store-bought jars to get that crunch and heat. With just a handful of pantry ingredients and about 15 minutes, you can make your own chili garlic crunch oil at home.

Affordable, protein-packed and endlessly adaptable, shredded chicken works just as well in quick weeknight meals as it does in make-ahead lunches or family-friendly dinners.

Eating nutritious foods and exercising regularly are important elements of a balanced lifestyle, but when the pursuit of health becomes rigid or extreme, those same habits can quietly start doing harm.

It’s naturally sweet, festive and perfect for whenever you want something that feels a little special without much effort.

These crispy shrimp dumplings strike that sweet spot between comfort food and mindful eating.

Try a few lighter and nutrient-dense swaps for classic Big Game favorites without sacrificing flavor or comfort.

Many people express love for their family and friends by making food for them. Here are three plant-forward, heart-healthy dishes that deliver love.

The Big Game day is America’s second largest food consumption day after Thanksgiving. Popular dishes include wings, chips and dips - the latter being a particular Midwest favorite.

Pasta feels simple — boil water, drop it in, drain, done. But if you’ve ever wondered why restaurant pasta tastes better, the answer might not be the sauce. It could be the technique.

These parmesan broccoli crisps are a crunchy, salty and healthy snack.

If you grew up in Michigan ─ or anywhere with long, gray winters ─ you likely know some version of this soup. It’s bright, cozy and nostalgic for many. The lemon adds lift, the rice makes it satisfying and the chicken brings it all together into something that feels like home in a bowl.

This soup is everything we crave when it’s cold ─ light but comforting, aromatic without being heavy and deeply satisfying.

These are cozy, warm and ready when you are.

This creamy, aromatic and deeply flavorful soup is made with ingredients that support overall health and satiety.

"Functional foods" are at the epicenter of the diet and nutrition world in 2026. Expect a continued emphasis on fiber fortification, gut health and "smart" food innovation, among other trends.

Ready to take part in Dry January? Here are some recipes for mocktails and DIY garnishes.

Holidays can mean overeating to the point of stretchy pants and undoing some waistband buttons. But they don’t have to.

You may exercise less, crave more comfort food and not drink enough water. Here are some tips to stay well in the winter months.

Mocktails are a good alternative to add balance to a holiday event. Here are recipes for two healthier versions of the popular drinks.

Whether you’re hosting a dinner party or contributing to a festive potluck, having a couple of elegant, nutrient-forward bites in your back pocket makes entertaining feel less complicated.

These bites deliver heart and brain-healthy omega-3 fatty acids with refreshing crunch - perfect for balancing richer holiday fare.

Lean pork tenderloin pairs beautifully with a savory mix of mushrooms, aromatics and fresh herbs, while a touch of bacon adds depth without overpowering the dish.

Savory meets sweet in this recipe that leans into the natural sweetness of pears and is topped with an aromatic mixture that offers a contrast in texture.

These bites capture that festive peppermint mocha flavor in a more balanced, bite-sized form that provides a bit of fuel.

With just a few ingredient swaps, cookies can get a nutrition boost with fiber, protein and even healthy fats - all while satisfying a sweet tooth.

If scrolling and swiping makes you feel less than festive, don’t let social media put a damper on your holiday celebrations.

With grocery prices high and holiday spending right around the corner, many are feeling the pinch at the checkout line. But eating well doesn’t have to come with a hefty price tag.

Shakshuka loosely translates to “all mixed up” in Arabic. It’s originally a North African dish featuring poached eggs in a flavorful tomato sauce.

This filling dinner leans on shelf-stable pantry staples and is elevated with a few extra ingredients.

This recipe is a great and versatile way to elevate chickpeas. To save more on this recipe, the oil can be swapped for canola, vegetable oil or whatever is in the pantry.

For those managing diabetes, the traditional Thanksgiving spread can pose a challenge. However, it is possible to enjoy the feast without sending your blood sugar soaring.

Sweet potatoes, with their caramelized edges and buttery centers, become the perfect canvas for a crumble of tangy feta and a handful of fresh herbs like thyme, rosemary or parsley.

Steaming is one of the best cooking methods to retain broccoli’s vibrant green color, crunch and health benefits. Compared to methods like stir-frying and roasting, steaming uses gentle heat and minimal water, helping the florets retain both nutrition and flavor.

Tossed with tender kale, fragrant sage and just enough butter to bring everything together, this dish features comfort without being overindulgent. It’s easy enough for a weeknight and elegant enough to impress – especially when you tell everyone the gnocchi is made from scratch.

Enjoying food-centered holidays can be a real challenge for people with diabetes but there are ways to make these traditional gatherings more diabetes-friendly.

When an onion “fights back,” it’s just defending itself with an eye irritant. This volatile molecule that reaches your eyes, reacts with the water in your tear film and produces the stinging sensation that triggers reflex tears.

With a few tweaks and additional ingredients, you can make this humble cut of meat into flavorful, healthy dishes that keep mealtime exciting while supporting health goals.

Here are some ideas on how to make your charcuterie offerings extra spooky.

Between getting dressed up and heading out for trick-or-treating, sitting down for a nutritious meal might not seem like a priority, but it can make a big difference.

Whole wheat pizzas topped with the classics and veggies made into spooky toppings make this meal a wholesome option ahead of trick-or-treating.

Juicy mozzarella balls wrapped in prosciutto and topped with pimento-stuffed olive “pupils” transform an ordinary pasta dish into something straight out of a haunted Italian kitchen.

Spaghetti squash is nutrient-dense – low in calories but high in fiber, beta-carotene and vitamin C. It helps support a healthy gut, eyesight and immune system.

When that sweet tooth hits, it’s easy to reach for cookies, candy or ice cream. These are great in moderation, but what if your dessert could satisfy cravings and offer nourishing qualities at the same time?

These cinnamon sugar apple rings are an easy breakfast addition or treat. Dipped in a batter and seared, they have a soft fluffy outside with a satisfying crunch inside.

Deconstructed lasagna skips the most time-consuming and fussy parts of traditional lasagna while delivering similar flavors. This creamy pasta sauce relies on nutrient-rich butternut squash along with ricotta for creaminess and is balanced with pesto for a contrast in flavor.

Let’s look at the causes of childhood obesity, preventable factors and ways to create healthy habits for children.

Tailgates are as much about food and fun as they are about the big game, but planning a dish that satisfies a hungry crowd can feel overwhelming. Wow your crew with fan favorites while adding in a little extra balance with these recipes.

Baguette or flatbread topped with sweet, caramelized onions and crisp apple slices offer a refreshing break from heavier fare. This dish strikes the balance of sweet, savory and crunchy.

Buffalo chicken dip is a fan favorite at any tailgate — creamy, spicy and difficult to stop eating. This lighter version, made with cottage cheese and less cream cheese, keeps the flavor but dials back the heaviness

When you find yourself with only one or two apples in your pantry, don't worry! This delicious apple crisp is made with just a few ingredients.

Love corn? We've come up with two unique seasoning of elote to explore new flavors.

As the back-to-school season approaches, parents and guardians are tasked with the job of packing nutritious lunches for their children. Students who consume a balanced lunch perform better academically and have more energy throughout the day.

Amid all the change, figuring out how to eat healthy can feel like another challenge, but it doesn’t have to be.

This is a comfort food upgrade packed with nutrients and flavor - and it only requires cleaning one pot and no chopping.

There’s something undeniably comforting about a warm, juicy peach straight from the oven.

Peaches are more than just a summer treat - they're a nutrient-rich fruit offering a variety of health benefits. They can add a burst of flavor to salads, complement proteins when grilled and can shine at the breakfast table.

This seasonal recipe is a lighter take on a classic dessert with less sugar and butter, while packing in fiber from whole wheat oat flour and oats.

Panzanella is a classic Tuscan salad made of dried Italian bread, ripe tomatoes and a simple vinaigrette. This version adds grilled peaches which brings caramelized flavor to this dish without added sugar.

This delicious summer appetizer strikes the balance between simplicity, nutrition and restaurant-quality flavor.

There are a myriad of physical and mental health benefits associated with eating outdoors. Here is how getting into the habit of eating outside here and there can improve your health.

While many frozen treats are loaded with added sugars and ultra-processed ingredients, it’s surprisingly easy to make something indulgent and nourishing at home.

This year, consider swapping out some of the heavy, traditional dishes for lighter, plant-forward options that don’t sacrifice flavor. Here are three simple, wholesome recipes that spotlight the best of Michigan’s summer harvest.

Fresh-caught Great Lakes whitefish pairs well with creamy, citrusy slaw for delicious tacos.

A playful and healthier take on a backyard staple, these corn “ribs” transform sweet corn into a smoky, satisfying side.

Heirloom tomato flights are a beautiful and effortless appetizer that offer a punch of nutrition.

June is National Dairy Month, a good time to look at the pros and cons of dairy milk, how dairy compares to milk alternatives and the dangers of raw milk.

Prioritizing health doesn’t mean sacrificing flavor or tradition. It’s an opportunity to reimagine Father’s Day favorites with a fresh and wholesome twist.

This shaved frozen fruit treat relies on the natural sweetness of ripe seasonal strawberries. Strawberries are loaded with vitamin C, fiber and phytonutrients that support heart health and reduce inflammation.

Salmon is a powerhouse of heart-healthy omega-3s, high-quality protein and essential nutrients like vitamin D and selenium. The feta cheese brings a rich, tangy flavor to the salmon burgers, while cap

This Mediterranean-inspired pasta salad is packed with fiber-rich vegetables, healthy fats from olive oil and antioxidant-rich herbs.

By grilling half a head of romaine, the salad body stays intact well and makes for a beautiful presentation. This recipe takes on a Southwestern flavor with cotija cheese, cilantro and chipotle ranch.

Grilling is a popular cooking technique because of the flavor and caramelization it produces. A good marinade combined with the fire of the grill allows complex flavors develop with a texturally pleasing aftermath.

Memorial Day is the unofficial kickoff to grilling season. It’s the perfect time to gather with loved ones, enjoy the warmer weather and indulge in delicious grilled foods. Try one of these healthy grilled skewer pairings for your Memorial Day celebration.

This swordfish is lightly marinated and grilled to perfection. Swordfish is a great selection of fish to grill – it’s meaty enough to hold its texture compared to more delicate options that may fall apart. The salsa verde uses flat leaf parsley as the base herb where a small bit of jalapeño kicks up the heat and capers give it a complex, salty bite.

This Mother’s Day, why not flip the script? Give Mom a well-deserved break from kitchen duty and let the kids take over with a simple, heartfelt brunch.

Cinco de Mayo has evolved into a lively celebration of Mexican heritage and pride. Celebrate the occasion with these two creative and healthy recipes.

Try one of these easy-to-prepare recipes packed with flavor and seasonal produce Michigan has to offer this spring.