Prendergast Library is accepting reservations to participate in free classes about eating smart and eating better for less.

Classes will be offered by Cornell Cooperative Extension Chautauqua County from 11 a.m. to noon on Mondays from Feb. 24 through March 31 in the library story room.

According to Family & Consumer Science Issue Leader Patricia Hammond, “Eat Smart New York (ESNY) classes are fun, interactive, and support behavior changes that will lead people to adopt better nutritional and lifestyle practices.”

During the six-week series, participants will learn how to stretch their food dollars, plan and prepare easy meals, and make healthy choices for themselves and their families.

“This educational program will help people start eating better, feeling better and shopping better,” according to Nutrition Educator Tanya Eggleston.

To register, call the library’s information desk at 484-7135 or stop in at 509 Cherry St., Jamestown.

Information is also available from Ms. Eggleston or JoAnn Perez at 664-9502, Ext. 217. Accommodations for people with disabilities may also be requested at least one week before the series begins.

Learn to plate your food before sitting down at the dinner table. Portion control should always be considered when eating! By plating your food beforehand, you’ll learn to take the right amount of food with you to the dinner table.

Healthy living

.

We just launched our Pasta Nutrition Calculator on Converterslab.com – the tool that destroys the "pasta makes you fat" myth 💔 and reveals exactly why 20 different shapes matter.

Pasta isn't the enemy. It's the world's ultimate comfort food 🍝 that's fed billions for 2,000+ years. Yet most people think one plate of spaghetti 🍝 is the same as one plate of fettuccine . It's not. The shape changes EVERYTHING.

🍝 Spaghetti for tomato sauces (sauce clings to thin strands)

Fettuccine for creamy sauces (wide ribbons embrace butter & cream)

🔺 Penne for chunky sauces (tubes trap sauce inside)

🌀 Fusilli for versatility (spirals grip everything)

Farfalle for elegance (bow ties hold flavor)

Lasagna for layered casseroles

🎁 Ravioli for stuffed luxury (250-350 calories per serving)

Gnocchi for pillowy perfection (potato-based, 110 calories)

One shape. Different texture. Different sauce pairing. Different nutrition outcome. This is why Italian chefs obsess over pasta shape. ✨

Track 20+ pasta shapes with complete nutrition & cooking breakdowns:

✅ Complete Nutrition Data – Carbs 🌾, protein 💪, fiber 🌿, calories, glycemic impact & more

✅ 20 Pasta Shapes – Spaghetti 🍝, fettuccine , penne 🔺, fusilli 🌀, farfalle , gnocchi & beyond

✅ Shape Intelligence – See why each shape pairs with specific sauces 📊

✅ Cooking Methods – Al dente vs. soft pasta changes glycemic impact 📈

✅ Sauce Secrets – See how sauce REALLY affects final calories 🍅🍲

✅ Whole Wheat Option – 6-8g fiber vs. 2g fiber (game-changer!) 🌾

✅ 100% Free & Mobile-Ready – No login, no subscriptions 📱

From busy families 👨👩👧👦 looking to enjoy pasta guilt-free to fitness enthusiasts 💪 timing carbs strategically to office workers 👔 meal-prepping lunch—pasta is the misunderstood carb that actually fits EVERY goal when you understand it.

The real villain? Cream-based sauces add 300+ calories . The real hero? Al dente cooking + tomato sauce + lean protein = nutritional perfection 🎯.

Start calculating your perfect pasta bowl today! 🍝

👉 converterslab.com/pasta-nutrition-calculator/

.

.

.

.

We just launched our Drinks Nutrition Calculator on Converterslab.com – the tool that reveals exactly why liquid calories are the #1 hidden weight-gain culprit most people never track.

Here's the sneaky truth: drinks are invisible calories. You can skip lunch, drink three sodas , and consume 420 calories without noticing. Your brain doesn't register liquid calories like solid food. You still feel hungry. You still eat normal meals. Boom 💥—you've added 100+ pounds yearly through drinks alone.

Soda – 140 calories + 39g sugar (your ENTIRE daily limit!)

☕ Coffee Latte – 190 calories (milk + sugar sneak in)

🍊 Orange Juice – 110 calories + 24g sugar (natural but sweet!)

Bubble Tea – 280 calories + 30g sugar (fun = calories)

Smoothie – 280 calories + 40g sugar (healthy drink myth!)

Milkshake – 380 calories + 45g sugar (ice cream in a cup)

🍋 Lemonade – 110 calories + 26g sugar (deceptively sweet)

💧 Water – 0 calories (the only perfect drink)

One glass. Hidden nutrition. Massive impact. This is why understanding drinks changes EVERYTHING. ✨

Track 25+ popular drinks with complete nutrition breakdowns:

✅ Complete Nutrition Data – Calories 🔥, sugar 🍬 (the real culprit!), caffeine ⚡, carbs 🌾, protein 💪 & more

✅ 25+ Drinks Covered – Soda , coffee ☕, juice 🍊, smoothies , tea , energy drinks ⚡, bubble tea & more

✅ Sugar Reality Check – See which drinks exceed your ENTIRE daily limit in one serving! 😱

✅ Caffeine Profiles – From 0mg (water) to 150mg (strong coffee) ⚡

✅ Weight Impact – Understand why "healthy" drinks sabotage weight loss 📉

✅ Smart Swaps – See which drinks won't derail your goals 🎯

✅ 100% Free & Mobile-Ready – No login, no subscriptions 📱

From office workers 👔 unaware they're drinking 500 calories daily to fitness enthusiasts 💪 trying to cut weight to health seekers ❤️ wondering why smoothies aren't working—drinks are the most misunderstood category in nutrition.

The wake-up call? One soda daily = 51,100 extra calories yearly = 14.6 pounds gained 📈. No other food changes. Just drinks.

Start calculating your drink choices today! 💧

👉 converterslab.com/drinks-nutrition-calculator/

.

.

.

We just launched our Dishes Nutrition Calculator on ConvertersLab – the tool that turns the world's most famous cuisines into nutrition facts 📊, so you can travel through taste without losing your health goals.

Food is the universal language 🌍. Every culture cooks. Every region has traditions. Every dish tells a story. But here's what most travelers don't realize: a seemingly "light" curry might have more calories than you think, while sushi—traditionally viewed as light—might have hidden sugar in the sauce.

🍝 Italian – Pizza (285 cal), Pasta Carbonara (340 cal), Lasagna (320 cal)

🍣 Japanese – Sushi (140 cal), Ramen (280 cal), Tempura (200 cal)

Mexican – Tacos (250 cal each), Enchiladas (200 cal), Tamales (180 cal)

🍛 Indian – Butter Chicken (280 cal), Biryani (240 cal), Paneer Tikka (200 cal)

French – Croissant (406 cal!), Coq au Vin (240 cal), Ratatouille (120 cal)

🍔 American – Hamburger (215 cal), Fried Chicken (280 cal), Mac & Cheese (220 cal)

🍜 Thai – Pad Thai (250 cal), Green Curry (200 cal), Tom Yum (50 cal!)

Middle East – Hummus (150 cal), Falafel (190 cal), Shawarma (200 cal)

🍝 Spanish – Paella (220 cal), Churros (350 cal), Tortilla Española (120 cal)

🍲 Vietnamese – Pho (100 cal!), Banh Mi (200 cal), Spring Rolls (150 cal)

Track 50+ world-famous dishes with complete nutrition breakdowns:

✅ Complete Nutrition Data – Calories 🔥, macros 📊, cultural heritage 🌍 for every dish

✅ 50+ Global Dishes – Italian 🇮🇹, Japanese 🇯🇵, Mexican 🇲🇽, Indian 🇮🇳, French 🇫🇷, Chinese 🇨🇳, Thai 🇹🇭, Spanish 🇪🇸 & 12 more cuisines 🌎

✅ Surprising Discoveries – See which "healthy" dishes actually have the most calories 😱

✅ Travel Smart – Enjoy international food without derailing your goals ✈️

✅ Cultural Context – Understand each dish's story & tradition 📚

✅ Fusion Insight – Navigate modern interpretations vs. traditional recipes 🔄

✅ 100% Free & Mobile-Ready – No login, no subscriptions 📱

From international business travelers 👔 eating while maintaining fitness to food bloggers tracking restaurant meals to curious eaters exploring the world one plate at a time to fitness enthusiasts 💪 refusing to give up global cuisine—this calculator proves:

You don't abandon international food. You eat it intelligently. 🎯

Knowledge transforms travel from uncertain eating to confident, intentional choices. Try pho 🍲 (100 cal!), enjoy Pad Thai 🍜, splurge on a croissant knowing exactly what you're consuming. Culture meets nutrition. Flavor meets facts.

Start exploring the world's cuisines today! 🌍

👉 converterslab.com/dishes-nutrition-calculator/

We just launched our Seafood Nutrition Calculator on Converters Lab – the tool that reveals exactly why fish is called "brain food" and what makes it a fitness champion's dream 💪.

Seafood isn't just protein 💪. It's omega-3s , Vitamin D ☀️, selenium ️, B12 ⚡, and complete amino acid profiles. Yet most people grill or bake fish without understanding the nutritional powerhouse they're preparing.

🐟 Salmon for omega-3s & vitamin D

Tuna for complete protein (28g per 100g!)

Shrimp for low-calorie, high-protein magic

🐟 Mackerel for highest omega-3s

🐙 Cod for the leanest protein

Oysters for zinc & selenium

One 100g serving. Minimal prep time. Maximum nutritional impact. This is why seafood lovers stay healthier than average.

Track 10+ seafood varieties with complete nutrition breakdowns:

✅ Complete Nutrition Data – Calories, protein 💪, omega-3s , vitamin D ☀️, selenium ️ & more

✅ 10+ Popular Options – Salmon 🐟, tuna , shrimp , mackerel, cod, oysters & beyond

✅ Smart Cooking Methods – See how grilled vs. fried changes nutrition (spoiler: huge difference!)

✅ Mercury Guide – Know which fish are safest for frequent eating

✅ Fitness Profiles – Optimized data for weight loss 🏃, muscle gain 💪, or heart health ❤️

✅ 100% Free & Mobile-Ready – No login, no subscriptions 📱

From athletes 💪 timing post-workout meals with tuna to health seekers ❤️ protecting their hearts with salmon to busy professionals 👔 maximizing nutrition in minimal time—seafood is the secret weapon that tastes incredible AND delivers results.

Start calculating your catch today! 🎣

👉 converterslab.com/seafood-nutrition-calculator/

We just launched our Meat Nutrition Calculator on Converters Lab – the tool that reveals exactly why meat is the ultimate performance fuel 💪 and what makes it a game-changer for anyone serious about fitness.

Meat isn't just protein 💪. It's complete amino acids , hem iron 🔴, zinc ️, B12 ⚡, vitamin D ☀️, and saturated fats that build hormones. Yet most people throw a steak on the grill without understanding the nutritional powerhouse they're preparing.

🐔 Chicken Breast for leanest protein & lowest calories

Beef Steak for iron, zinc & B vitamins

🐷 Pork Loin for unique amino acids & selenium

Turkey for lean alternative with minerals

Venison for omega-3s & unique nutrients

One 150g serving. Complete nutrition. Maximum results. This is why athletes build muscle and health-seekers thrive with meat.

Track 10+ meat varieties with complete nutrition breakdowns:

✅ Complete Nutrition Data – Calories, protein 💪, fat, iron 🔴, zinc ️, B vitamins ⚡ & more

✅ 10+ Cuts Covered – Chicken 🐔, beef , pork 🐷, turkey , lamb, venison & beyond

✅ Smart Cooking Methods – See how grilled vs. fried changes nutrition (spoiler: massive difference!)

✅ Fitness Profiles – Optimized data for muscle gain 💪, fat loss 🏃, or athletic performance ⚡

✅ Heart Health Tips – Lean cuts, fat management, and cholesterol facts 📊

✅ 100% Free & Mobile-Ready – No login, no subscriptions 📱

From bodybuilders 💪 timing post-workout meals with beef to athletes ⚡ recovering with turkey to busy professionals 👔 maximizing muscle and energy in minimal time—meat is the cornerstone protein that delivers real results. Build muscle. Lose fat. Feel stronger.

Start calculating your protein today! 🔥

👉 converterslab.com/meat-nutrition-calculator/

We just present our Beans Nutrition Calculator on converterslab.com – the tool that reveals why ancient civilizations thrived on beans and why modern science confirms they're nutritional treasures.

Beans aren't cheap filler. They're complete protein 💪 when combined with grains, packed with fiber 🌾, loaded with iron 🔴, rich in folate , and full of antioxidants ️. Yet most people skip beans because they don't understand the nutrition they deliver.

Chickpeas for hummus power & complete fiber

⚫ Black Beans for antioxidants & energy

🔴 Lentils for fastest-cooking plant protein

❤️ Kidney Beans for anti-inflammatory power

Pinto Beans for folate & pregnancy support

⚪ White Beans for magnesium & smooth digestion

One cup. 15-20g protein. Pennies per serving. Feeds millions globally. This is why nutritionists call beans a superfood.

Track 10+ bean varieties with complete nutrition breakdowns:

✅ Complete Nutrition Data – Calories, protein 💪, fiber 🌾, iron 🔴, folate , antioxidants ️ & more

✅ 10+ Popular Beans – Chickpeas , lentils 🔴, black beans ⚫, kidney beans ❤️, pinto beans, white beans ⚪ & beyond

✅ Smart Combinations – See how beans + grains = complete protein

✅ Cooking Methods – Dried vs. canned, soaking tips, gas reduction strategies 📊

✅ Health Profiles – Heart health ❤️, blood sugar control 📈, weight management ⚖️, digestion

✅ 100% Free & Mobile-Ready – No login, no subscriptions 📱

From vegetarians 🌱 building complete protein to athletes 💪 maximizing affordability to health seekers ❤️ protecting their hearts—beans are the affordable superfood nobody's tracking. Sustainable. Nutritious. Delicious. Plant-based power that works.

Start calculating your plant power today! 🌱

👉 converterslab.com/beans-nutrition-calculator/

We just launched our Desserts Nutrition Calculator on ConvertersLab – the tool that destroys the "never eat dessert" myth 🚫 and reveals exactly why portion intelligence beats willpower every time.

Here's the truth nobody tells you: desserts aren't your enemy 🍰. Ignorance is. Most people eat 20-30% more than they think because they never track 📊. One slice becomes 1.5 slices. One brownie becomes two. Those "small mistakes" add up to 10+ pounds yearly.

🍰 Chocolate Cake – 348 calories per slice (frosting adds 150!)

Brownies – 364 calories (small but PACKED!)

🍩 Donuts – 249 calories (more if filled)

Cupcakes – 380 calories (toppings change EVERYTHING)

🍦 Ice Cream – 207 calories base (add toppings = 400 calories!)

🍪 Cookies – 80 calories each (most people eat 3-4)

Cheesecake – 448 calories per slice (heavy + rich)

The secret? Facts remove guilt. You know your slice is 350 calories. You pick it ANYWAY. You feel in control. Control leads to results. ✨

Track 25+ desserts with complete nutrition breakdowns:

✅ Complete Nutrition Data – Calories, sugar 🍬, fat , carbs 🌾, protein 💪 & macros 📊

✅ 25+ Desserts – Cake 🍰, brownies , donuts 🍩, ice cream 🍦, cookies 🍪, cheesecake & more

✅ Portion Intelligence – See how size REALLY affects calories (restaurant slices are 2x normal!) 📈

✅ Topping Reality – Frosting +150 cal, sprinkles +50 cal, nuts +75 cal 📍

✅ Smart Swaps – See which desserts are sneaky calories 👀

✅ Blood Sugar Impact – Understand why some desserts spike & crash 📉

✅ 100% Free & Mobile-Ready – No login, no subscriptions 📱

From busy professionals 👔 treating themselves guilt-free to fitness enthusiasts 💪 timing desserts strategically to parents 👨👩👧 teaching kids healthy balance to weight-loss warriors ⚖️ who refuse to quit joy—this calculator proves it:

You don't quit desserts. You get smart about them. 🎯

Balance beats denial every single time. Track. Choose on purpose. Enjoy guilt-free. That's how you succeed long-term.

Start calculating your perfect treat today! 🍰

👉 converterslab.com/desserts-nutrition-calculator/

See what you've been missing → converterslab.com/herbs-nutrition-calculator/

We just launched our Herbs Nutrition Calculator on Converters Lab – the tool that reveals the hidden nutritional power in your kitchen's most underrated ingredients.

Basil for more than flavor? Rosemary for brain health? Parsley for iron? Most cooks have no idea how nutrient-dense their herbs actually are. Our calculator changes that.

Track 16+ fresh and dried herbs with complete nutrition breakdowns:

✅ Full Nutrition Facts – Calories, vitamins, minerals, antioxidants, and more

✅ Fresh vs. Dried – See how drying concentrates nutrients

✅ Instant Tracking – Just enter grams and get instant results

✅ 16+ Herbs – Basil, parsley, cilantro, mint, rosemary, thyme, oregano, dill & beyond

✅ 100% Free & Mobile-Ready – No login, no subscriptions

From home cooks optimizing meal nutrition to fitness enthusiasts maximizing micronutrients, everyone benefits from understanding herb power. These green leaves pack vitamin K for blood health, vitamin C for immunity, iron for energy, and antioxidants that fight inflammation.

We just launched our Superfoods Nutrition Calculator on ConvertersLab – the tool that shows you exactly why certain foods earned the "super" title.

Superfoods aren't magic. They're math. Small portions packed with massive nutrition. But most people never track what they actually contain. So they eat by hope instead of knowledge.

This calculator changes that. Track 25+ nutrient-dense powerhouses with complete nutrition breakdowns:

✅ Complete Nutrition Facts – Calories, protein, fat, carbs, vitamins, minerals & antioxidants

✅ 25+ Superfoods – Seeds, berries, nuts, greens, powders, spices & more

✅ Exact Portions – One tablespoon? One ounce? See the exact nutrition

✅ Smart Comparisons – High protein? High fiber? High antioxidants? Find your superfood match

✅ 100% Free & Mobile-Ready – No login, no subscriptions

From fitness athletes building muscle with hemp seeds to wellness seekers fighting disease with antioxidants to weight-conscious eaters maximizing nutrition while minimizing calories—everyone wins when they know what they're eating.

Stop guessing. Start tracking. Build your superfood strategy with real numbers.

Unlock superfood power today! 💪

👉 converterslab.com/superfoods-nutrition-calculator/

We just launched our Spices Nutrition Calculator on ConvertersLab – the tool that reveals how the most underrated ingredients in your kitchen are actually powerful medicine.

Turmeric for inflammation

Ginger for digestion

Cinnamon for blood sugar

Garlic for immunity

🔥 Cayenne for metabolism

These aren't just flavor—they're functional food. Yet most cooks have no idea how much nutrition they're adding with every shake of the shaker.

One small teaspoon. Five grams. Packed with vitamins 💊, minerals ⛏️, antioxidants ️, and healing compounds. That's the spice story most people miss.

Track 15+ essential spices with complete nutrition breakdowns:

✅ Complete Nutrition Data – Calories, vitamins 💪, minerals ⛏️, antioxidants ️ & active compounds

✅ 15+ Powerful Spices – Turmeric , ginger , cinnamon , garlic , cumin, oregano, basil 🌿 & more

✅ Smart Combinations – See which spices work better together (hint: turmeric + black pepper = 5x more power 🚀)

✅ Exact Portions – One teaspoon? One tablespoon? See the exact nutrition 📊

✅ 100% Free & Mobile-Ready – No login, no subscriptions 📱

From chefs 👨🍳 optimizing flavor and health to athletes 💪 managing inflammation to health seekers 🎯 building better meals—spices are the secret weapon nobody's tracking. Small amounts. Big results. Real data.

Start seasoning smarter today! 🔥

👉 converterslab.com/spices-nutrition-calculator/