How To Navigate the Center Aisles: Budget-Friendly, Nutritious Foods You Might Have Overlooked While Grocery Shopping

Are you one of those shoppers who tend to peruse only the perimeter of grocery stores, where fresh produce, dairy, and meat live? While there are undoubtedly benefits to shopping for fresh food, it’s worth knowing that there are many hidden gems to be found in the center aisles of grocery stores, where non-perishable and packaged foods tend to reside. In fact, if you’re avoiding the center aisles entirely, you may be missing out on a world of affordable and nutritious options that could help stretch your food budget and decrease your food waste. Yes, center aisles might seem daunting—with shelves frequently stacked high with an overwhelming selection of ready-to-eat and/or packaged goods. But fear not! Read on for tips to help you travel with confidence through the heart of the grocery store and make the most out of your shopping. So put on your adventure hat, grab a cart, and let’s explore the center aisles! Stop 1: Cereals and Oats Are you in search of budget-friendly breakfast options, convenient and healthy snacks, or essential ingredients for baked goods? The cereal aisle has you covered. Oats, grits, granola, and cereal can be packed with whole grains, which provide us with sustained energy and support our gut health. Many enriched cereals also contain essential nutrients, such as iron and B-vitamins. And reading the labels can help you choose cereal and grain-based options that are low in added sugar and high in fiber. Learn more about how to read food labels here. Stop 2: Nuts and Seeds Nuts and seeds are powerhouses of energy and nutrients! And research has also found that nuts and seeds can help lower blood lipids, which may reduce the risk of cardiovascular diseases. Nuts and seeds are also great sources of healthy fats (more on this in […]

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Nutrition 101 Video Series: The Principles of Protein

This is the fifth installment of our “Nutrition 101” video series in partnership with Osmosis, a group that focuses on health science education, highlighting the basics of several nutrition topics. For a look back at what we’ve covered so far, watch our videos on fats, carbohydrates and sugars, hydration and low-calorie sweeteners. Protein is an essential part of the human diet. It’s found in a large variety of foods, including eggs, dairy, seafood, legumes, meats, nuts and seeds. Regardless of the source, the protein that we eat gets broken down and re-formed into new proteins in our bodies. These proteins do everything from fighting infections to helping cells divide. At its simplest, a protein is a chain of amino acids bound to one another by peptide bonds like a string of beads. These strings get twisted and folded into a final protein shape. When we eat protein, it gets broken down into its individual amino acids. Although there are hundreds of amino acids in nature, humans use only about 20 of them to make basically every type of protein we need. One way to categorize them is by defining which ones our bodies can make ourselves and which ones we cannot. There are five amino acids—alanine, asparagine, aspartic acid, glutamic acid, and serine—that we can get from foods but that our bodies can also make. These five are called nonessential amino acids. There are six amino acids that we call conditionally essential because healthy bodies can make them under normal circumstances but not in some conditions, like when the body is in starvation mode or when there are certain inborn errors of metabolism. These conditionally essential amino acids are arginine, cysteine, glutamine, glycine, proline, and tyrosine. Finally, there are nine amino acids that we can get only from food: histidine, […]

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The Power of Protein: Dairy

June is National Dairy Month and a great time to celebrate all that dairy has to offer. We recently wrote about dairy production—how foods like milk, yogurt and cheese get from the cow to the carton—and in this article we’ll focus on one of dairy’s important nutritional contributions: protein. What is protein? At its simplest, a protein is a chain of amino acids bound to one another and resembling a string of beads. These strings get twisted and folded into a final protein shape. When we eat protein, it gets broken down into its individual amino acids, which can be reassembled into whatever type of protein our body needs at that time. Why do we need protein? Dietary protein plays a vital role in every cell of our bodies: Proteins provide energy, catalyze metabolic reactions and provide structure to our tissues and organs. It’s an essential nutrient for maintaining muscle strength, bone health and blood sugar control. Protein-rich foods contain many of the vitamins and minerals needed to support body defenses and promote quicker healing. Eating protein-rich foods may also help you meet and maintain your weight goals by satisfying hunger and reducing the urge to snack between meals. The importance of quality nutrition is even greater as our appetite and calorie needs decrease with age; preserving our body’s muscle tissue by maintaining protein intake allows us to stay active. What makes dairy protein distinct? Dairy foods contain two major forms of protein: whey and casein. Eighty percent of milk’s protein content comes from casein and the remaining 20% is whey. Whey is rapidly digested, while casein is digested more slowly, providing a more prolonged entry of amino acids into the bloodstream. When making foods like yogurt or cheese, excess liquid that contains whey protein is strained away, leaving a solid […]

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Arsenic Fast Facts

Putting Arsenic In Food Into Perspective: What You Need To Know  The presence of heavy metals in food is not new. Arsenic, like most heavy metals, is naturally occurring and can be detected at trace levels in food. Heavy metals are found in soil, water, and air; they are not added to food. While arsenic may be detected in some plant-based foods, its presence remains extremely low. Still, overexposure to arsenic can cause adverse health effects.     The U.S. Food and Drug Administration (FDA) is the lead U.S. Agency for protecting the public from overexposure to arsenic in food. Initiatives like FDA’s Closer To Zero program are actively working to reduce exposure to arsenic and other heavy metals for all ages.   To reduce exposure to arsenic and other heavy metals through food as well as promote good health and nutrition, consumers should continue to eat a variety of nutrient-dense foods across and within the main food groups of vegetables, fruits, grains, dairy, and proteins.   What Is Arsenic? Arsenic is a naturally occurring element found in soil, water, and air. It can also be released into the air by industrial processes, tobacco smoke, burning of fossil fuels, and volcanic eruptions.    Arsenic compounds fall into three categories:  How Are Consumers Exposed To Arsenic? The primary human exposure to arsenic is through ingestion of inorganic arsenic-contaminated drinking water. Inorganic arsenic can be naturally occurring in groundwater; in certain locations, it can also enter groundwater through industrial processes, such as mining, fracking, coal-fired power plants, arsenic-treated lumber, and arsenic-containing pesticides. Arsenic levels tend to be higher in groundwater sources, such as wells, than surface sources, such as lakes or reservoirs.   Exposure to arsenic through food is generally less frequent; it is in crops grown in soil or groundwater contaminated by arsenic. Foods with higher levels […]

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Time To Flex: Bridging The Protein Knowledge Action Gap

Protein is a multi-tasker in the body – not only can it provide energy, but it also supports muscle health, builds and repairs tissues, and produces enzymes and hormones. As one of three macronutrients that form the foundation of our diets, protein seems ubiquitous in today’s food supply, with nearly every food group offering options that contribute to intake. It’s also widely perceived as healthy – by both healthcare professionals and consumers – and is a focal point in many popular eating patterns and food conversations. Just Can’t Get Enough The IFIC Food & Health Survey supports protein’s prominence and dominance as a top performer. Not only has the percentage of Americans trying to consume more protein grown over the past several years – with 59% saying they were trying to consume more in 2022, 67% in 2023, 71% in 2024, and holding high at 70% in 2025 – but it also consistently ranks as the top nutrient consumers are trying to optimize. Recently released 2025 IFIC Food & Health Survey data reveal that the top diet followed by consumers is “high protein” – and this doesn’t even include specific protein-heavy eating patterns also selected by respondents (e.g., low-carb, ketogenic, and paleo). Consumers also report using “good source of protein” as the top criteria to define a healthy food. It seems as if consumers can’t get enough of protein – or can they? On average, Americans are largely consuming recommended amounts of sources from the Protein Foods group associated with U.S. dietary guidance. Still, this doesn’t necessarily mean that intake is fully aligned with recommendations. In fact, according to dietary intake data, many protein subgroups are chronically underconsumed in the U.S. – including nuts, seeds, soy, and seafood. Additionally, there are certain population segments that have higher protein requirements than […]

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What Americans Think About Food Production & Why Being Thankful Matters

Food and agriculture have always been intertwined, yet consumer awareness of that connection has shifted over time. For most of human history, farming was food—people saw firsthand how crops were grown, harvested, and brought to the table. As the food system modernized, everyday exposure to agriculture faded, and many consumers became increasingly removed from the origins of what they eat. Today, that distance is narrowing. More consumers want to understand not only what they eat, but also where it comes from and how it is produced. Curiosity about sustainability, production practices, and the broader food system continues to rise. The 2025 IFIC Food & Health Survey: A Focus On Food Production reflects this trend: Americans say that knowing the source of their food and having confidence that food will be consistently available in local markets are the top two food production-related factors influencing their purchasing decisions. Notably, interest in knowing where food comes from has risen significantly since 2017. Purpose In Picking Eating food carries meaning, so while interest in food origins may ebb and flow, it never truly disappears. Consumers increasingly recognize that producing and enjoying nourishing foods depends on a healthy environment. In our survey, nearly 6 in 10 Americans (59%) said it is important that the foods they purchase or consume are produced in environmentally sustainable ways. What does “sustainable” mean to Americans? Perception has evolved over time. In 2015, many associated a sustainable diet with eating balanced, nutritious meals. While nutrition is still a factor, its importance has decreased sharply, with Americans now more frequently defining sustainability through an environmental lens and favoring foods with a smaller carbon footprint, less waste, and a lower overall impact on the planet. Pride In Producing It has been an honor throughout my career to work on connecting the food, […]

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