Picnics are the perfect outing to spend time with your family, appreciate wildlife, and fun outdoor activities.  Meijer has everything you need for a picnic from portable BBQ grills, coolers, fun outdoor games to healthy recipe ideas on www.meijermealbox.com.  Here are some tips for a healthy and safe family picnic.

Pack healthy foods.  Pasta salads, wraps, sandwiches, and fresh fruit and vegetables are easy to prepare and refreshing.  Use healthier ingredients to make your picnic meals.  The NuVal® Nutritional Scoring system at Meijer can help you choose healthier ingredients.  Foods are scored 1 to 100.  The higher the number, the better the nutrition.  The NuVal® scores are found on the price shelf tag under each food product.  Compare the NuVal® scores and trade up for better health. 

Keep Food Safe.  Place perishable food like meat, poultry, eggs, and salads in a cooler and fill with ice or freezer packs to keep foods cold.  Discard any food left out more than 2 hours (1 hour if temperatures are above 90°F). Keep hands and all utensils clean when preparing food.  Use disposable moist towelettes for cleaning hands.  Keeping foods safe can help prevent foodborne illness. 

Get Moving.  You can enjoy and create memories with your children with some fun outdoor games.   Try these fun race games.

Bunny Hop

 Begin by making a starting line and a finish line about 20 feet apart.  Divide the kids up into teams.

 Each team is lined up behind the starting line, in single file order.

 The leader calls out, "Get ready, get set, GO!" and the first player on each team begins hopping like a bunny towards the finish line.

 Once he reaches the finish line, he turns around and hops back, crossing the starting line. Once he crosses it, the next player goes.

 Play continues until one team wins with its last player hopping across the starting line.

 Three-Legged Race

 Begin by making starting and finish lines on the grass about 40 feet apart. Sticks work fine.

 Or use masking tape.

 Players pair up with a partner, standing side by side, and arms around each other's shoulders.

 A scarf is tied loosely around one of each player's legs that are touching.

 The teams stand behind the starting line and after hearing, "Ready, set, GO!" they begin making their way to the finish line.

 At the finish line, the teams turn around and race back to cross the starting line. The first team back is the winner.

Red light Green light

One player is the light. He stands facing a tree, wall or fence.

Make a line about 25 feet from the light. All the other players line up in a row along this line.

The light shouts out "green light" which means the players move forward as fast as they can.

When the light calls out "red light", he turns to face the players who must immediately stop.

If the light sees someone moving on "red light", he sends her back to the starting line.

The light turns around with his back towards the players again and shouts out "green light". Play continues in this manner.  The winner is the first player who touches the light.  She then is the next light.

Bring snacks like Nabisco Yogurt Pretzels, Triscuit Brown Rice Baked with Sweet Potato or Triscuit Brown Rice Baked with Savory Red Bean Crackers to fuel up during these outdoor activities.

Stay Cool and Hydrated.  Being in the sun for a long time and not drinking enough fluids can cause dehydration.  Make sure to drink plenty of fluids while enjoying your outdoor activities.  Keep a cooler filled with bottled water, Vita Coco, Powerade®, Mott’s® for Tots Apple Juice and Juicy Juice Fruitfuls for easy hydration.  Eating fruits and vegetables with high water content can also help keep you hydrated.  Pack water-rich fruits and vegetables like watermelon, cantaloupe, oranges, pineapple, cucumber, celery, tomatoes, and broccoli.  Look for pre-cut fruits and vegetables in the Meijer produce department.

Pack up a picnic basket, spread out the blanket, and enjoy an al fresco meal with your family.  Try these summer salad ideas.

 *Source: Recipe adapted from Easy Meals, Healthy Families guidebook found on www.meijerhealthyliving.com 

Healthy Steps to Prevent and Manage Diabetes

               What can you do to prevent type 2 diabetes?  The American Diabetes Association recommends three simple steps to fend off diabetes:  Improve your diet, maintain a healthy weight, and increase your level of physical activity.  These same steps can also help you effectively manage your diabetes and help can help prevent complications from high blood sugar.

Your Healthy Diet

For simple meal ideas and easy to prepare recipes, visit our meijerhealthylivng.com homepage and download a copy of our guidebook “Easy Meals, Healthy Families”.   This is a great tool to get started with menu planning and meal preparation.

Use the NuVal™ nutrition scores in Meijer stores to help you select healthier foods.  You’ll find the scores on shelf tags next to the price.  Foods are analyzed based on 30 different nutrients to establish the NuVal™ scores which range from 1 to 100.  The higher the number, the better the nutrition.  Compare scores as you shop and select higher NuVal™ scoring foods to trade up to better nutrition.

NuVal™ is a great tool for diabetes-friendly shopping.  Foods with higher NuVal™ scores typically have more fiber, less refined flour, less sugar, less sodium, and healthier carbohydrates. 

NuVal™ also considers the Glycemic Load (GL) of foods.  You’ve probably heard of the glycemic index (GI), the indexing system that identifies how quickly a food converts to sugar, as compared to a standard food.  The Glycemic load reflects how foods actually react in the body.   Lower GI and GL foods are less likely to make blood sugar levels spike, improving overall blood sugar control. 

You can use the “My Plate” as a guide to build a healthy meal at home and when dining out.  Just remember that half your plate should be made up of non-starchy vegetables and fruit, 1/4 of your plate should be lean protein (meats, fish, and poultry) and the final 1/4 of your plate should contain healthy whole grains or starchy vegetables, such as potatoes or corn.  Compliment your meal with a serving of low-fat or fat free dairy. Moderate your intake of added fats and choose healthier fats such as Meijer olive oil and trans fat free spreads such as Promise® and Country Crock®

Check your plate size.  Does your dinner plate look more like a serving platter?  Watch out for large plates at restaurants (and at home) since larger plates lead to larger portion sizes.  At home choose plates that are 8 1/2 to 9 inches in diameter to keep portion sizes accurate.   Limiting portion sizes is essential for managing calories.   Spend a little time weighing and measuring your food to learn how much you’re really eating.  

Power Foods for Diabetes

Non-starchy vegetables and fruit are low in calories and are excellent sources of fiber, antioxidants, vitamins, minerals and healthy carbohydrates.  Frozen vegetables, without added salt or sauces, are a convenient way to up your veggie intake without a lot of effort.   Beyond the produce aisle, look for these power foods to help prevent or manage diabetes:

Beans

Beans are one of the best vegetarian sources of dietary fiber and protein. One half-cup serving of navy beans contains about 5.8 grams of fiber. The protein in beans helps the body repair and produce cells, and builds muscle and bones.  Beans come in many varieties and are very versatile.

Tip: Add Meijer Organics Beans to soups, stews and garden salads for added protein. Use in dips, such as hummus.

Fish

Fatty fish, such as salmon, tuna, sardines, mackerel and herring, are rich in omega-3 fatty acids. Consuming omega-3s can help lower triglycerides and blood pressure, and reduce inflammation and the risk of blood clots.

Tip: Serve broiled, baked, grilled or steamed, without heavy sauces.

Flaxseed

Considered a superfood, flaxseed contains alpha-linolenic acid, a fatty acid that offers similar benefits to the anti-inflammatory omega-3 fatty acids found in fish, including lowering triglycerides and reducing the risk of heart disease. It is also high in soluble and insoluble fiber, and a good source of antioxidants.

Tip: Top a Dole® Salad with ground flaxseed or add to cereal, and mix into breads, smoothies and dressings.

Nuts

Walnuts, almonds, pecans and other nuts are excellent sources of protein, dietary fiber, flavonoids and monounsaturated fat. While they are high in fat, just a handful of nuts can help lower bad LDL cholesterol naturally.  (Limit calories by keeping your portion size for nuts to about one ounce.)

Tip: Add to garden salads and lowfat yogurt. Combine dried fruits and nuts with Fiber One® cereal to make fiber-rich trail mixes for snacking.

Oatmeal

The soluble fiber in oatmeal helps lower cholesterol, improve blood pressure, and stabilize blood glucose by slowing digestion. Oats are also a good source of antioxidants, and they contain vitamin E, B vitamins, magnesium and potassium, which may help lower blood pressure.

Tip: Serve with a drizzle of maple syrup and a sprinkle of McCormick® Ground Cinnamon.  Super spices, like cinnamon, are sodium free and loaded with flavor and antioxidants.

Yogurt

Dairy foods provide calcium and Vitamin D.  Meijer plain Greek Yogurt is an excellent source of calcium, protein and energy-boosting vitamin B2, yogurt is important for healthy bones and teeth as well as muscle and blood vessel function. Yogurt also provides zinc, which can be deficient in some people with diabetes, and aids in immune function and wound healing. Probiotic yogurt contains beneficial bacteria for digestive health.

Tip: Enjoy with a couple BelVita® Breakfast Biscuits for a quick breakfast.  Add your own flavorings and natural sugar free sweeteners to plain yogurt to keep added sugars at a minimum.

Source-Adapted from: Meijer Healthy Living Naturally Magazine, March/April 2013, IN Marketing Services. Pick up your copy in Meijer stores or download online at www.meijerhealthyliving.com

Healthy Weight

Those extra pounds put you at greater risk for developing diabetes.  Over 80% of people diagnosed with type 2 diabetes are obese. If loosing 30, 40 or 50 pounds seems overwhelming, don’t get discouraged.   Loosing as little as eight pounds can reduce your risk for diabetes by 33% and can improve blood sugar control if you already have diabetes.  Increase that weight loss to about 12 pounds, and add a little exercise, and you can reduce your risk for diabetes as much as 58%!  

You can check your BMI (Body Mass Index), body composition (percent body fat) and track your progress at your Meijer pharmacy.   Your Meijer pharmacist can help you interpret the results of your tests and provide you with resources to achieve your healthy weight goal.

Get Moving

Regular exercise such as long walks, yoga, and weight bearing exercise is great.  Also look for everyday opportunities to increase your physical activity.  You’ve heard it before:  Park further away from your office building, take the stairs instead of the elevator, get up from your desk every 2 hours and walk for 10 minutes, and find a fun hobby that involves physical activity.   Get into these habits and physical activity becomes second nature. 

One of the most important benefits of physical activity is that exercise improves the body’s ability to use insulin and in turn lowers blood sugar levels.   With regular exercise your muscles and liver will sustain this positive insulin-blood sugar response, lowering risk for diabetes and for the adverse complications related to high blood sugar (nerve, kidney and vision damage).

Physical activity also reduces stress.  Daily stress results in elevated levels of stress hormones such as cortisol.  These stress hormones can promote weight gain and vascular damage.  Meditation, deep breathing, and yoga help to lower stress.  Look in the sporting goods area at Meijer for videos and equipment to help you reach your fitness and stress reduction goals.

This February, focus on your heart for National Heart Month. Work towards these 5 goals to boost your health and heart.  

Goal 1: Eat more fruits and vegetables – Choose “1 More!”.

Include a variety of produce in your cart and always aim for “1 more” serving of fruits and vegetables in your day. This will help to gradually increase your intake to a goal of at least 5 servings a day. Fresh, dried, frozen, canned and 100% juice all count towards your daily intake of fruit and veggie servings.

Look for in-season fresh produce (to get the best price in fresh produce), 100% fruit or vegetable juice, no salt added canned vegetables, canned fruit in 100% juice or frozen items without added high-fat sauce, salt or sugar.

·         Enjoy a glass of Welch’s 100% Grape Juice with a bowl of whole-grain cereal in the morning.

·         Try Green Giant Select Frozen Broccoli Florets as an easy side for lunch or dinner. Sprinkle with Italian seasoning for a burst of flavor your family will enjoy.

Goal 2: Try to include 25-35 grams of fiber each day.

Gradually increase your daily fiber intake to reach 25-35 grams of fiber a day. Soluble fiber is especially healthy as it can help decrease the risk of cardiovascular disease and reduce LDL (“lousy”) cholesterol levels when eaten as part of a diet low in saturated fat, trans fat and cholesterol. Insoluble fiber may help decrease cardiovascular risk in high-risk individuals.

Examples of soluble fiber: oats, beans, citrus fruits, peas.

Examples of insoluble fiber: whole-wheat bread, rye, rice, carrots, beets, cauliflower.

Ways to include more fiber in your day:

Breakfast:

·         Warm up Quaker Real Medley Apple Walnut Oatmeal and serve with a glass of Florida’s Natural Original Orange Juice. (orange juice is a source of potassium and is low in sodium which is good for heart health)

·         Toast a slice of whole wheat bread and top with nut butter, sunflower seeds and raisins.

·         Dish out Dannon Light Activia Yogurt and top with (thawed) frozen blueberries and crushed BelVita Blueberry Biscuits.

Lunch:

·         Toast a whole wheat tortilla and add black beans, reduced fat Sargento cheese and chopped veggies, such as bell peppers, mushrooms and onions for a quesadilla. Serve with a side salad of Dole Extra Veggie salad blend.

·         Cranberry Citrus Salad with Sunflower Seeds (in monthly recipe section).

Snacks:

• Enjoy Yoplait’s Granola Fruit Kabobs (recipe in monthly recipe section).
• Apple slices with peanut butter.
• Light butter popcorn with shredded Parmesan cheese sprinkles.

Goal 3: Hydrate – Focus on getting the right amount of fluids.

While gradually increasing your fiber intake, it is even more important to remember to drink fluids and stay hydrated. Fluids help to keep your body running smoothly. Try these ideas to include more fluids:

·         Water with slices of lemons, limes, oranges, cucumbers, apples and/or strawberries.

·         Seltzer water with Welch’s 100% Grape Juice ice cubes (freeze Welch’s 100% Grape Juice in ice cube trays).

Goal 4: Watch portions – Measure your food intake.

We are in a super-sized culture where portions of foods are large and this can lead to a higher intake of calories. Focus on nutrient-rich foods but still pay attention to portions. Even a high intake of nutrient-rich foods can lead to an overabundance of calories. Measure foods using measuring cups and spoons and use these visual guides to help you stick to a reasonable portion size:

• Lean protein: 3 ounces = deck of cards
• Veggies: 1 cup = baseball
• Pasta: ½ cup = tennis ball or hockey puck
• Butter: 1 T. = thumb tip
• Pancake: 1 pancake = 4-inch CD

Goal 5: Choose an activity you enjoy – Aim for 30-60 minutes of activity on most days of the week.

Physical activity is beneficial for your heart, but it’s not as helpful when it is not consistent. Choose an activity that you enjoy and will perform on a regular basis. Schedule physical activity in your calendar like an appointment, grab and friend or family member to join you and track your progress in your calendar. Visit our Meijer sporting goods area for ideas to increase your motivation.

Don’t forget! Savor an occasional treat.

Don’t deprive yourself of an occasional treat. If you avoid certain foods, you may overindulge later. Just remember to keep portion sizes and moderation in mind!

·         On family pizza night, delight your kids with a Cherry Coke Float with frozen yogurt (adults can use the Diet Cherry Coke to decrease calories and sugar).

·         Surprise your Valentine with Brookside Dark Chocolates with Pomegranate. Dark chocolate may be beneficial in heart health as it may help reduce LDL (“lousy”) cholesterol levels and lower blood pressure levels.

Eat a healthy breakfast. People who eat breakfast burn more calories in the morning and throughout the day and are more likely to maintain a healthy weight. Include a balanced breakfast of whole grains, fresh fruit and veggies, healthy fats, and lean protein such as a bowl of steel cuts oats with sliced almonds, fresh fruit, and almond milk. If your short on time in the morning grab a cold glass of Tropicana OJ and Nabisco Belvita Breakfast Biscuits for a satisfying and healthy breakfast on the go.

Focus on your food. Make a point to take note of how your lunch looks, smells and tastes. Chew your food and eat slowly, digestion first begins in the mouth- the teeth break up the food into smaller pieces. Saliva is then produced to break up and moisten the food so it can continue through the esophagus and into the rest of the digestive tract to become absorbed.

Pack a healthy snack. If you go too long between meals, you might be more likely to feast on high-calorie foods at your next meal or snack. Satisfy afternoon hunger- and avoid those tempting but less-healthy options by planning ahead with healthy snacks. Try some Yoplait Greek Yogurt with fresh fruit. Greek yogurt has double the amount of protein as regular yogurt and is a perfect snack to keep you satisfied.

Make dinner as easy as 1-2-3. Just include (1) a protein or dairy, (2) whole grain or a healthy starch, and (3) a fruit or veggie. Use the NuValÒ Nutrition Scoring System at Meijer to find the healthiest foods in all categories of the grocery store.

Get enough sleep. Aim for 7 to 9 hours of sleep each night. Insufficient sleep can lower levels of leptin- a hormone that keeps you satisfied and can increase levels of ghrelin, a hormone that signals the body to eat. Get a restful night’s sleep and your waistline will thank you.

Tips for Successful Weight Loss

1. Use MyPlate guidelines to fill your plate with healthy choices. Try sneaking in a serving of Del Monte Can Vegetables to casseroles, soup or even in Bertoli Pasta Sauce on your spaghetti.

2. Learn what a proper portion size looks like by measuring and weighing your foods. Doing this will train your eyes to recognize healthy portions.

3. Don’t skip meals and keep low-calorie snacks on-hand. Starkist Tuna Pouches or Valley Fresh Can Chicken are a great and easy way to add protein and keep you satisfied throughout the day.

4. Limit alcohol. While the occasional cocktail won’t pack on the pounds, alcohol contains seven calories per gram while carbohydrates only contains four.

5. Be active. Simple exercises such as walking regularly can help get you started. Start at Meijer and take a walk down the sporting goods aisle to find some affordable exercise equipment or gadgets that you can include in your own home gym. Meijer has everything you need to exercise: fitness equipment, apparel, and quality athletic shoes. Always talk to your health care provider before starting an exercise program.

6. Burn 100 extra calories each day and potentially lose 10 pounds in a year without dieting. It’s as easy as walking or gardening for just 20 minutes. Try swapping out sugar or honey for zero calorie Spenda or Nectresse.

When you maintain a healthy body weight, you feel better too. You move more freely, have less knee and joint pain, and have vast more energy. With childhood obesity epidemic, you are also teaching your children healthy choices every day with your efforts to maintain a healthy weight.

Let Meijer be your “One-Stop Shop” for all of your healthy living needs including food, fitness, and pharmacy!

Stock up. Make healthier choices with NuVal®. Keeping your refrigerator and pantry stocked with nutritious ingredients makes it easy to eat healthy. The NuVal® Nutritional Scoring System at Meijer helps you find healthier choices in every aisle. Foods are scored 1 to 100. The higher the number, the higher the nutritional value. Compare the NuVal® scores and “trade up” for better health.

Keep it simple. Choose convenient ingredients. Keep quick-cooking sides like instant brown rice, wheat couscous, or quinoa. Pre-cut fresh vegetables, frozen vegetables and bagged salads can save time with meal preparation. Pick up a Meijer deli rotisserie chicken to balance out your meal. For more quick and easy meal ideas visit www.meijermealbox.com.

Use leftovers. Create new meals with leftovers. Add sliced pork tenderloin, chicken or lean beef to salads, wraps, tacos or stir-fries. Mix vegetables into scrambled eggs, quiches, soups, casseroles or quesadillas.

Plan for emergency meals. Keep a few pre-packaged foods available for those days when home cooking is impossible. For breakfast on-the-go, try Belvita Breakfast Biscuits with low fat milk and a banana. Yoplait Light with Fiber yogurt or Nabisco 100% Whole Grain Fig Newtons for a quick filling snack. Try a microwaveable Barilla Mezze Penne with Tomato & Basil Sauce served with a bagged salad and grapes for lunch. Dinner can be served in 10 minutes with frozen complete skillet meals. Round out the skillet meal with fresh fruit and a glass of low fat milk.

Manage Diabetes Easier Video Series:  videos that provide important information and simple steps for managing your diabetes, healthy eating tips, and great recipes.  Visit:  http://www.meijermealbox.com/videos

Health Promoting Foods for Diabetes

Many everyday foods have some surprising health promoting properties, especially for those with diabetes.  For good health, make it a point to frequently include the following foods in your diet.

·Yogurt contains enzymes that help slow the digestion of carbohydrates which helps to regulate blood sugar (glucose) after eating a meal.  Yoplait light yogurt cups are a great option for a healthy snack.

·Add flavor without adding calories by using McCormick spices!  Sprinkle cinnamon on your oatmeal or add to coffee or tea for sweetness and to help promote healthy blood sugar.

·Sugar and refined carbohydrates add excess calories and cause spikes in blood sugar.  Splenda® no calorie sweetener is a great alternative for flavoring foods.  Try Splenda® for baking to enjoy your favorite treats this holiday season without all the added sugar.

·No time for breakfast?  With diabetes, you can’t skip meals.  BelVita biscuits are a great grab and go option for those with diabetes; enjoy with a glass of fat free milk.  The carbohydrate in BelVita is slowly digested which keeps blood sugars at a healthy level.

·Eating an ounce peanuts (or peanut butter) five or more days a week can cut your risk for diabetes by 25%.  Peanuts are a great source of protein and magnesium—a nutrient essential for energy and for bone health!  Use Planters® peanuts to top off salads to add a delicious and delightful crunch!

·Canned tomatoes and sauces are rich in lycopene, an antioxidant that may help lower the risk for complications of diabetes such as heart disease.  Keep it healthy and simple by topping fiber rich whole wheat pasta with nutrient packed diced tomatoes or Classico® tomato sauce for a quick meal alternative to fast food!  Also add Del Fratelli tomatoes to soups, stews and chili to boost flavor and nutrition.

·Chicken is an excellent source of lean protein, is low in cholesterol, and may help lower risk for diabetes related kidney disease according to recent research studies. Hormel canned chunk chicken is convenient for creating chicken casseroles or chicken salad.

·Can and pouch tuna is an inexpensive source of healthy omega-3 fats. The American Diabetes Association recommends eating omega-3 rich fish, such as tuna, two or more times each week to lower triglycerides and to help reduce risk for heart disease and high blood pressure for those with diabetes.  Star-kist tuna is a great value and is a good source of health promoting omega-3 fats.

·Indulge a little, without overindulging.  Voortman’s sugar free cookies area a great way to get your sweet fix after a meal without the addition of excess added sugar.

·Protect yourself this cold/flu season from the inside out!  Dannon Activia® promotes digestive health, which also helps to promote a healthy immune system.

·Sugar free gum, like Eclipse or Orbit, can help satisfy a sweet craving without any added calories.  As a bonus, sugar-free gum helps maintain healthy teeth and gums by reducing mouth bacteria that can cause gum disease and may even increase risk for heart disease.

Managing Your Diabetes

Making Healthy Food Choices

Following a healthful, balanced diet is one of the key ways that a person with diabetes can help regulate their blood glucose levels.  In fact, these guidelines are great for anyone to follow:

Carbohydrates – found naturally in fruits, vegetables, grains and dairy products - affect your blood glucose levels the most. Control intake by watching portion sizes.  Consume about the same amount of carbohydrates during each meal and snack. Try to eat around the same time each day. Plan to eat every 3 to 4 hours. Do not skip meals, which can cause low blood glucose levels for people taking insulin or certain diabetes medicines and can lead to overeating later on. For people taking insulin or certain diabetes medicine this can cause low blood glucose levels. It can also lead to eating more later on. Choose “better” fats that are less saturated and more monounsaturated such as olive and canola oils; peanuts, and almonds. Keep portions small since they’re high in calories. Include protein (lean meats, poultry, fish, low-fat cheese and milk, yogurt, peanut butter, beans, nuts) with your snacks and meals.

The Meijer Virtual Grocery Store - NuVal™

People with diabetes can still use NuVal™ as a guide. Two important nutrition factors that NuVal™ considers are fiber and the glycemic index (a measure of how foods impact blood glucose).  We know that higher fiber foods and lower glycemic foods lead to better health and better blood sugar control for people with diabetes.  Foods with higher NuVal™ scores will have a better overall health profile, including fiber content and glycemic index. Keep in mind, while NuVal™ can help you choose healthier food choices in each aisle, it is still important to consider the total carbohydrate amount of the food per serving located on the food label and factor this in to your own personal meal plan.

Also, a study was conducted at the Harvard  School of Public Health linking NuVal™ scores to health outcomes. The study included 110,000 participants from the Nurses’ Health Study and the Health Professional Follow-up Study and revealed that NuVal™ scores were significantly associated with the risk of cardiovascular disease and diabetes. In other words, the higher the NuVal™ scores were in the individual’s diet, the lower the risk of these diseases.

Use Your Plate As A Guide

To help you eat healthier whether you have diabetes or not, is to use your plate as a guide:

·1/4 of your plate – lean meat or meat substitutes

·1/4 of your plate – grains or starchy vegetables (try to make ½ of your grains whole grains) (examples: potatoes, corn, peas, sweet potatoes, winter squash, beans, brown rice, whole grain breads, whole wheat pasta)

·1/2 of your plate – non-starchy vegetables (examples: spinach, carrots, broccoli, cauliflower, green beans, tomatoes, cabbage)

·Side of 8 oz. low-fat or fat-free dairy beverage or soymilk

·Piece of fruit or ½ cup of fruit salad

Guide to Portion Sizes

          Many of us make healthy food choices, but if we eat large portions of any food, even healthy food, it can result in weight gain and higher blood sugar levels.  Use the following “Rule of Thumb” guidelines to estimate portion sizes to help you manage your diabetes and control calories.

Rules of Thumb for Portion Sizes

A single serving of…                          Is about the size of…

Pasta                                                              Tennis Ball

Meat                                                               Deck of cards or the palm of your hand

Grilled fish                                                       Checkbook

2 Tbsp. peanut butter or creamer                     Thumb (joint to tip)

Snacks-pretzels or chips                                 One Handful

Chopped fresh fruit                                        Baseball

Potato                                                           Computer mouse

Mashed Potato                                               Tennis Ball

Bagel (1/2, 2oz)                                             Hockey puck

Pancake                                                        Compact disk

Holiday Recipes - Diabetes Friendly

Green Bean and Mushroom Casserole

Serves 12

Reduce the calories in your Green Bean Casserole by using Soymilk instead of cream of mushroom soup.

Ingredients:

1 ½ tbsp. Meijer Extra Virgin Olive oil, divided

2 medium onions, thinly sliced

1 ½ tsp. salt, divided

1 lb. fresh mushrooms, thinly sliced

3 tbsp. dry sherry

4 tbsp. flour

3 cups Meijer Organics Original Soymilk

2 tbsp. low-sodium soy sauce or Bragg’s Amino Acids

Salt and pepper to taste

2 (10 oz.) bags frozen cut green beans, thawed or 1 ½ lbs. fresh green beans, cooked until tender

Directions:

1.    Preheat oven to 350 degrees F.  Coat a 2-quart baking dish with nonstick spray.

2.    Heat ½ tbsp. of the olive oil in a large heavy saucepan over medium heat.  Add onions, season with ½ tsp. salt and cook until slightly browned and soft, 10-12 minutes.  Remove the onions and set aside.

3.    Heat the remaining tbsp. of olive oil in the same saucepan and add the mushrooms.  Cook over medium-high heat, stirring often, until the mushrooms begin to brown and most of the liquid evaporates, about 5 minutes.  Add the dry sherry and cook for about 1 minute more.  Sprinkle the flour over the mushrooms and cook while stirring over medium heat until the flour browns slightly, about 2 minutes.  Remove from the heat and cool briefly.

4.    Warm the soymilk in a saucepan or microwave.  Slowly whisk the warm soymilk into the mushrooms, scraping up any browned bits on the bottom of the pan.  Return the saucepan to the heat and bring the sauce to a boil, stirring constantly. 

5.    Reduce the heat to a simmer and cook, stirring often, for 8-10 minutes until the sauce reaches the consistency of a thick cream soup.  Stir in the soy sauce and salt and black pepper to taste.

6.    Mix in the green beans and ½ cup of the onions.  Place in the prepared casserole dish, top with the remaining onions and bake uncovered for 30-40 minutes.

Recipe from www.silksoymilk.com

Nutrition Information (per serving): 100 calories, 3g fat, 1g saturated fat, 0mg cholesterol, 621mg sodium, 12g carbohydrate, 3g fiber, 4g protein

Basic Stuffing Recipe

Makes 8-10 servings

Ingredients

1 loaf sliced whole wheat bread, approx. 1 lb.

2/3 cup Meijer canola oil

1 onion, chopped

4 stalks celery, chopped

2 tsp. poultry seasoning

Salt and pepper to taste

1 cup Meijer chicken broth

Directions: 

1.    Let bread slices air dry for 1 to 2 hours, then cut into cubes.

2.    In a Dutch oven heat canola oil over medium heat. Cook onion and celery until soft. 3. Season with poultry seasoning, salt, and pepper. Stir in bread cubes until evenly coated. Moisten with chicken broth; mix well.

3.    Chill, and use as a stuffing for turkey, or bake in a greased casserole dish at 350 degrees F for 30 to 40 minutes.

Nutrition Information (per serving): Calories 250, Fat 15 g, Saturated Fat 1.5 g, Cholesterol 1 mg, Sodium 455 mg, Carbohydrates 23 g, Fiber 4 g, Protein 5 g

*Take the basic stuffing recipe and spice it up 3 different ways!

1.    Oyster Stuffing:

·         Follow the basic stuffing directions.  Once stuffing is mixed together after step 2; blend in one (8 oz.) cup Hilton Fresh Oysters to stuffing mixture and bake at 350 degrees F for 30 to 40 minutes. 

2.    Apple/Raisin Stuffing:

·         Follow the basic stuffing recipe.  Once stuffing is mixed together after step 2; add 1 cup chopped apples and ¼ cup Meijer raisins to stuffing mixture and bake at 350 degrees F for 30 to 40 minutes. 

3.    Cranberry/Walnut Stuffing:

·         Follow the basic stuffing recipe.  Once stuffing is mixed together after step 2; add ½ cup dried cranberries and ½ cup walnuts to stuffing mixture and bake at 350 degrees F for 30 to 40 minutes. 

Pumpkin Pie Bites

Makes 12

Equipment:

Small Pumpkin Cooke Cutter

Mini Muffin Tray

Ingredients:

1 refrigerated ready to roll piecrust

1 egg white

1 can 100% Meijer Pure Pumpkin (see ingredients for pie)

Directions:

1.    Preheat oven to 350°F. 

2.    Roll the dough out thin with a rolling pin.   Use cookie cutter to cut pumpkin shapes from piecrust. 

3.    Press dough shapes into muffin tray.  Brush egg white wash on top edges of each pie.

4.    Prepare pumpkin pie mix according to the back of 1 can of 100% Pure Pumpkin.  Spoon mixture into each mini pumpkin-shaped piecrust.

5.    Bake for 12-15 minutes. Remove pies to cool. 

6.    Use black decorating frosting if desired. 

Sea Salted Pumpkin Seeds

Preheat oven to 375°F.  Lightly coat pumpkin seeds with Meijer Extra Virgin Olive Oil and sprinkle with sea salt and pepper.  Bake for 12 minutes or until golden brown and toasted.   

No Sugar Pumpkin Pie

Serves 16 (makes 2 pies)

Ingredients:

1 (29 oz.) can Meijer 100% pure pumpkin

2 (12 oz.) cans Meijer fat free evaporated milk

2 eggs, slightly beaten

1 1/4 cups Meijer Zero Calories sweetener with sucralose (bulk in bag)

2 Tbsp. all-purpose flour

1 tsp. salt

1 1/2 Tbsp. McCormick Pumpkin Pie spice

1 tsp. Meijer ground cinnamon

2 (9-inch, deep dish) Meijer frozen pie shells, unbaked

Directions:

1.    Preheat oven to 450 degrees. 

2.    Set pie shells aside and thoroughly blend all other ingredients in a large mixing bowl.

3.    Pour pie mixture evenly into each pie shell.

4.    Bake 20 minutes. Reduce oven temperature to 350 degrees and bake an additional 40 minutes, until a knife inserted in the center cove our clean.

5.    Cool completely on baking rack.

6.    Enjoy with Meijer Zip whipped topping if desired.

Nutrition Information (per serving):  Calories 124, Fat 6g, Cholesterol 21mg, Sodium 248mg, Carbohydrate 15g, Sugar 4.5g, Fiber 1.5g, Protein 3.5g.

This modified version of pumpkin pie has 84 fewer calories and 18grams less sugar than traditional pumpkin pie.

Summer Health and Homegrown

Hosting Summer Holiday Get-Togethers

Are you hosting a Memorial Day, Father’s Day or 4^th of July celebration? The Meijer Mealbox website is a fantastic resource for recipe ideas from appetizers to entrees and from sides to desserts. Below are some of my suggestions from Meijer Mealbox for side dishes for your parties and cookouts. To access the recipes, go to meijermealbox.com and type in the name of the dish in the blue box and the recipe will display for you.

Strawberry-Candied Pecan Salad made with Dole bagged salad and Kraft dressing.

Roasted Garlic Potato Salad made with nonfat plain yogurt and reduced-fat mayonnaise. For the yogurt, try Yoplait Plain Greek yogurt for a thicker, creamier texture.

Sunset Fruit Salad with fresh and juicy pineapple spears, grapes, strawberries and cantaloupe.

Chilled Avocado Salad made with McCormick oregano and cumin and heart-healthy avocados. Try brown rice instead of white rice in this recipe to get more whole grain.

Cucumber Salad made with fresh cucumbers and red onion. This one is a very simple salad that can be made in advance.

Greek Orzo Picnic Pasta Salad made with McCormick oregano and Dole bagged spinach. This salad can also be made in advance.

Other Summer Entertaining Ideas

·         For Memorial Day or the 4^th of July, make Popcorn Popper Bags by putting Pop Secret 94% Fat Free Butter Popcorn in red, white and blue party bags. Or, make a trail mix with popcorn, whole grain pretzels, Meijer raisins, sunflower seeds, almonds and Post Spoon Size Shredded Wheat for the bags to add more textures and zest.

·         For easy appetizers, warm up Healthy Choice Natural Sweet Asian Potstickers and serve on appetizer plates.

·         Serve sandwiches on a stick. Take popsicle sticks or wooden grilling skewers and add cut squares of Brownberry Whole Grain Classic 100% Whole Wheat bread, spinach leaves, slices of cucumber, low-fat cheese and deli turkey or Valley Fresh Chicken Chunks. A fun way to serve sandwiches – and you only need one hand!  

·         Make fun finger sandwiches with fresh vegetables and light cream cheese. Try the ‘Healthy On-The-Go Finger Sandwiches’ in the Monthly recipes section. Use Homegrown produce items at Meijer! (see below for Homegrown information)

·         Enjoy a simple twist on buschetta using Barilla Sauce – try Barilla Tomato and Basil Sauce with grilled veggie and Sorrento mozzarella cheese (in the Monthly Recipes).

·         Serve roll-up sandwiches. Try the Fiesta Roll Up recipe made with Red Gold tomatoes in the Monthly Recipes.

·         Don’t just stop at grilling hamburgers – try grilling sockeye salmon, chicken breasts, veggie burgers, fruits (pineapple, peaches) and vegetables (asparagus, zucchini, squash). Your guests will love the variety of healthy choices!

·         Offer refreshing, cold drinks such as:

o   Refreshing Berry Iced Tea made with Langers Juice (in Monthly recipes)

o   Iced water with fresh cucumber slices; lime and lemon slices or fresh berries – freeze fresh berries in the ice for a fun twist!

o   Orange Banana Yogurt Smoothie with Tropicana Orange Juice and Yoplait Greek yogurt (in Monthly recipes)

·         Sweet, summertime dessert ideas:

o   Yoplait Greek yogurt with crushed belVita Golden Oat Breakfast Biscuit and fresh Homegrown fruit (blueberries, strawberries, etc) on top.

o   Grilled fresh pineapple skewers.

o   Juicy watermelon slices.

o   Weight Watchers Strawberry Smoothie Bars.

Homegrown

At Meijer, Homegrown products are those that are grown or produced within our 5 state regions of Michigan, Indiana, Ohio, Illinois and Kentucky.  Meijer builds relationships directly with over 85 different local farms and growers and inspects product quality before it hits our store shelves.  You get the best produce fresh from the family farm to the family store, to your family table!

Buying Homegrown also supports our local economy, benefits the environment and is an affordably delicious way to add more nutrition to your daily meals. Choose from nearly 75 varieties of homegrown produce sold at Meijer! In fact, Homegrown produce accounts for almost 30% of all produce sold in our stores during the peak season of July through October. Look for the Homegrown logo on Homegrown produce items.

With our Homegrown program, Meijer shoppers get the freshest, highest quality produce at a great value.

We all have a role to play in women's health. Women often serve as caregivers for their families, putting the needs of their spouses, children, and parents before their own. As a result, women's health and wellbeing sometimes becomes secondary. As a community, it is our responsibility to support the important women in our lives and do everything we can to help them take steps for longer, healthier, and happier lives.

10 Tips for Women’s Health:

1. Get at least 30 minutes of physical activity most days of the week.

2. Visit a health care professional regularly or ask your Meijer Pharmacist for advice regarding what vitamins are right for you or other health- related questions. (The Pharmacy offers BMI, blood pressure, and blood glucose screenings for consumers).

3. Get 7-8 hours of sleep most nights of the week. (It is called “Beauty sleep” for a reason!)

4. Manage stress by doing things you enjoy or spending time with family and friends.

5. Watch fat intake- no more than 25-35% of total calorie intake. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids such as fish, nuts, avocado, and vegetable oils such as Bertolli Extra Virgin Olive Oil.

6. Eat sources of protein such as lean or low-fat meat, poultry, fish, beans, eggs, and nuts.

7. Eat at least 5 servings of fruits and vegetables daily- half your plate should be fruits and vegetables. Dole Bag Salads are a convenient way to add more veggies to your meals!

8. Make half your grains whole grains- look for the words “whole grain,” or “whole wheat” on the ingredient list. Snack healthy with Nabisco Multigrain Wheat Thins, low fat cheese and apple slices.

9. Consume 3 cups of fat-free or low-fat dairy or foods that contain a good source of calcium such as leafy greens, soy, and almonds. Add several delicious flavors of Yoplait® Light Yogurt to your refrigerator.

10. Maintain a nutritious diet for you and your family by using the NuVal Nutrition Scoring System at Meijer.

NuVal Nutrition Scoring System
The NuVal is a nutritional value scoring system showing the most nutritious foods in all aisles of the grocery store. The score is scaled from 1-100, 100 being the healthiest option. Scores are displayed right on product shelf tags next to the price.

The NuVal is powered by the Overall Nutritional Quality Index (ONQI™), a patent-pending algorithm for measuring the nutritional quality of foods and beverages. The NuVal system takes into account over 30 nutrients – including vitamins, minerals, fiber, and antioxidants; sugar, salt, trans fat, saturated fat, and cholesterol and how they relate to the overall dietary guidelines. The system also incorporates measures for quality of protein, fat, and carbohydrates, as well as calories and omega-3 fats.

Gluten Free Living at Meijer
Meijer understands that Celiac Disease and gluten intolerance are becoming more common in the United States and that many of our customers are recommended to follow a gluten free diet.

Celiac disease (CD) is also referred to as gluten sensitive enteropathy (GSE), gluten intolerance, or celiac sprue. It is considered to be the most under-diagnosed common disease today, potentially affecting 1 in every 133 people in the USA. It is a chronic, inherited disease, and if untreated can ultimately lead to malnutrition. This disease damages the small intestine and decreases nutrient absorption. The only treatment for celiac disease is to follow a gluten free diet, which includes eliminating wheat, rye, barley and oats. Following this diet may help reduce or stop symptoms, may repair intestinal damage and may prevent further damage. It is important to consult your doctor with questions related to gluten intolerance.

Gluten free foods are all over Meijer. To help you find gluten free Meijer Brand foods, look for the “GF” icons on Meijer products and refer to our Meijer Brand Gluten Free Product List. (Available at www.meijermealbox.com/healthy-living.com. Under the “Special Diets” heading, there is a link to the Meijer Brand Gluten-Free Product List, National Brand Gluten-Free Product List and Gluten-Free Resources (websites, cookbooks, newsletters).

In most Meijer stores there is a four to eight foot Healthy Living section that contains a variety of gluten free foods. You will usually find the gluten free set near the sugar free/diabetic foods. Also, select Meijer stores will have additional gluten free items in other Healthy Living sections throughout the grocery aisles.

For gluten free recipe ideas, visit www.meijermealbox.com. Click on the “recipes” tab and then the “diet” tab.

Plan your meals. Planning is a huge part of healthy eating and a well-stocked pantry is where it all begins. Make a weekly grocery shopping trip to Meijer so you are able to eat more healthy fresh food at home. Use the American Diabetes Association’s Create Your Plate model to choose foods you want to eat, to help manage blood glucose levels and lose weight through sensible portioning. This plate model can even be used to teach the whole family healthy eating. Go to www.meijermealbox.com to view our diabetes web videos on how to create a healthy plate.

Make healthier choices. Many of the foods you enjoy can be made even healthier when you use NuVal™, the nutritional scoring system at Meijer. NuVal™ scores are located on the price shelf tags beneath food products and compare scores the same way you compare prices. Scores range from 1 to 100; the higher the score, the more nutritious the food.

Don’t skip meals. Skipping meals isn’t good for your metabolism and it can lead to overeating at the next meal. Depending on your diabetes medication, skipping meals may also cause hypoglycemia. Commit to eating at least three meals per day.

Snacking Smart with Diabetes
Grabbing a quick bite between meals isn’t off-limits for people with diabetes. Snacking can contribute to a healthy diet. It ensures that your body gets the fuel it needs throughout the day. Here are some tips you should keep in mind when snacking.

Time it right- Grazing throughout the day may negatively impact your blood sugar. Constantly taking in carbohydrates and extra calories can result in consistently high blood sugar which leads to weight gain. Having a scheduled snack time will help you have better control of your blood sugar.

Don’t eat out of a bag or box. It is easy to overeat and not even realize how many calories and carbs you’ve consumed when you eat out of a bag. Divvy up big bags of snacks into single serving sizes or put in a small bowl or try 100-calorie snack packs like Nabisco 100 calorie yogurt pretzels. Portion sizes are the key to controlling your blood sugars and avoiding weight gain.

Make healthy snacks- Snacks should include a carbohydrate and protein choice. Carbohydrate choices can be fruit, vegetables, whole grains, legumes or low fat milk. For protein, use lean meats, peanut butter, low fat cheese, light yogurt, or low fat cottage cheese. Lean protein is great for people with diabetes because it doesn’t raise blood sugar levels and it helps you feel satisfied. Generally snacks can be between 15 and 30 grams of carbohydrate, but that’s based on individual needs. Get started with these diabetes-friendly healthy snacks ideas.

Snacks with 15-20 grams of carbohydrate

1/3 cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
¼ cup low fat cottage cheese + ½ cup canned fruit in light syrup or fresh fruit
½ turkey sandwich (1 slice Pepperidge Farm whole grain fiber bread + 2 oz. turkey + mustard)
1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla + 1 oz low fat shredded cheese) + ¼ cup salsa

Snacks with 30 grams of carbohydrate

1/2 peanut butter sandwich (1 slice Pepperidge Farm 100% whole wheat bread + 1 tbsp. peanut butter) + 1 cup Meijer low fat milk
6 oz. Yoplait Light yogurt + ¾ cup berries (blueberries, blackberries, raspberries or a combination of these)
¾ cup whole grain cereal + ½ cup Meijer fat free milk
1 medium banana + 1 tbsp. peanut butter

• Studies from the National Weight Control Registry show that people who successfully maintain a significant weight loss eat breakfast just about every day.
• People who eat breakfast burn more calories in the morning and throughout the day.
• Children who eat a good breakfast regularly are able to concentrate better, work faster, and even score higher on tests.
• Children and adults who eat breakfast have more energy for work, school, and play.
• Children and teens that eat breakfast have higher school attendance, less tardiness and are less likely to be overweight.
• Breakfast is a good way to get nutritious whole grains and fruit servings into your diet and breakfast eaters tend to have higher intakes of fiber and important vitamins and minerals, such as vitamin C, folate and calcium.

Breakfast Bonanza
Try some of the 20 quick and healthy breakfast ideas below. We have incorporated nutrient-rich, high NuVal scoring foods:

1. Whole wheat bagel with a slice of low-fat cheese and fresh orange
2. Banana; glass of fat free milk and a Peanut Butter and Jelly Muffin (see recipe)
3. Kellogg’s® Strawberry, Banana Parfait (see recipe)
4. Whole grain English muffin with crunchy peanut butter; fresh clementine; glass of fat free milk
5. Baggie of trail mix (Kellogg’s® Crispix Cereal, raisins, almonds) and calcium and vitamin D fortified orange juice
6. Eggo® frozen waffles with banana slices, chopped walnuts and lite syrup
7. Kashi® Chocolate Peanut Butter Meal Bar, sliced strawberries and banana
8. Oatmeal with raisins, walnuts and cinnamon; fat free milk
9. Top whole grain French toast with natural applesauce and sprinkle with cinnamon; fat free milk
10. Microwave quesadillas with whole grain tortilla; 2% cheese and salsa; melon slices
11. Kellogg’s® Little Bites Mini Wheats Cereal, add fat free milk and blueberries
12. Grilled lean ham and 2% milk cheese on 100% whole wheat bread; low sodium veggie juice
13. Whole grain pancakes with sliced peaches and low-fat vanilla yogurt
14. Nutri-Grain® Bar; fresh grapes; fat free milk
15. Whole grain bagel with light cream cheese; tropical smoothie (see recipe)
16. Whole wheat toast with peanut butter and your choice of toppings (raisins, banana slices, sunflower seeds, wheat germ, granola); fat free milk
17. Scrambled eggs and shredded 2% cheese in ½ wheat pita bread; grapefruit half
18. Whole grain English muffin pizza with tomato sauce and mozzarella cheese; calcium and vitamin D fortified orange juice
19. Breakfast Cobbler (see recipe); topped with vanilla Greek yogurt
20. Apple slices spread with peanut butter then dipped in your favorite whole grain cereal

Start by Maintaining a Healthy Weight. Are you carrying a few “extra pounds”? Loosing those pounds can help lower your blood pressure, reduce blood cholesterol and triglyceride levels, and keep your blood sugar levels normal. All of these factors are important to heart health. Use these tips to achieve and maintain a healthy body weight.

•  Eat Breakfast. Studies demonstrate that breakfast eaters consume fewer calories and are thinner than non-breakfast eaters. Simple grab and go breakfasts include:
  o Kraft BelVita Breakfast Biscuits, a fresh banana and a cup of fat free milk
  o Dole Fruit Smoothie Shakers
  o Meijer Whole Wheat toast with a touch of Promise Buttery Spread, and a cup of V-8 Vegetable Juice (reduced sodium).
•  Don’t pass on lunch. Enjoy foods that are packed with antioxidants and nutrition, but low in calories. Use NuVal™ at Meijer when you shop. NuVal™ scores are found on the self price tags and tell you how nutritious a food product is—the higher the NuVal™ score, the better the nutrition. Scores range from 1-100. Include these high NuVal™ scoring foods in your lunch box:
  o Dole Bag Salads topped with reduced fat dressing. For a protein source, add grilled chicken, beans (a great soluble fiber source), or Meijer omega-3 rich hard cooked eggs to your salads.
  o Soup is the perfect lunch food. Find recipes at Meijermealbox.com or simply bring along healthier can soups such as Progresso Light and Reduced Sodium Soups.
  o Hot or cold, tea is an anti-oxidant rich beverage to enjoy with your lunch. Skip the sugar to sweeten your tea and opt for other natural low-calorie sweeteners such as Truvia Sweetener.
• Balance your dinner meals. Make the most of your meals by packing in plenty of vegetables, fresh, frozen or no-salt added canned all provide heart healthy antioxidants. Use “MyPlate” as a guide for healthy and balanced meals:

Food Choices for a Healthy Heart:

Eating for a healthy heart goes beyond watching the amount of fat and cholesterol in your diet. Current research suggests many other factors in our diet may play an important role in heart health. Incorporating these foods into a low-fat meal plan, along with adequate exercise will help promote a healthy heart.

• Fill-up on fiber. Dietary fiber, particularly soluble fiber, is good for the heart. It is recommended that Americans include between 25-35 grams of total fiber a day from whole grains, fruits and vegetables. At least 10 of those fiber grams should be supplied by soluble fiber. Rich food sources of soluble fiber are oatmeal, barley, beans like kidney, navy and pinto, apples, pears and cabbage. The bulk of your fiber should come from whole foods that are naturally high in fiber. Also, one or two servings of fiber fortified foods like Fiber One Bars and Cereal can also help you achieve your daily fiber goals.

• Do Eat Dairy. Vitamin D found in fortified dairy foods plays an active role in promoting overall heart health, including healthy blood pressure. Eat 2-3 servings of low-fat dairy every day. Make one of those a low fat yogurt, such as Dannon’s Natural or Activia, which help reduce the effects of inflammation.

• Eat fish at least twice a week. Fish is low in saturated fat and some types of fish, like salmon, sardines and trout, are a good source of omega-3 fatty acids. Recent studies all showed that omega-3 fatty acids from fish oils protect people from irregular heart beat and sudden cardiac events (heart attacks).

• Eat more plant sources of omega-3 fats. Other sources of omega-3 fats include fats and oils (canola, soybean, and walnut oils), wheat germ, flaxseed, walnuts, and soybeans. For a hearty breakfast option, sprinkle one teaspoon of ground flaxseed in Yoplait Greek Yogurt, the extra protein in the Greek yogurt combined with the added fiber from flaxseed, will help to keep you fuller longer.

• Eat nuts. Studies show that eating 1-2 ounces of nuts high in polyunsaturated fats a day, like almonds and walnuts, can help lower cholesterol levels. Since nuts are high in calories, be sure to adjust intake of other foods to keep calories in balance and maintain a healthy weight. A one-ounce serving (one small handful) of almonds or walnuts provides about 180 calories. Planters® Nutrition Bars and Nut Blends are great snacks to enjoy for a healthy heart.

• Eat plenty of fruits and vegetables. Five servings of fruits and vegetables a day is the minimum number of servings you should eat, but research has shown higher amounts can help lower blood pressure and protect your heart. Fruits and vegetables are low in fat and high in fiber. They are also good sources of antioxidants that help protect our cells from damage. Choose whole fruit and vegetables for maximum health benefits. Dried fruit and Juices in moderate amounts can fit in your heart healthy eating plan. Emerging research indicates that cranberries, including 6 ounces of Ocean Spray cranberry juice daily can reduce risk for bacterial infection and other factors that contribute to heart disease.

Looking for some easy nutritional guidance to help you stick to your New Year’s Resolutions? Only Meijer has NuVal™  and Health Callouts to help you.

NuVal™ , our nutritional scoring system, is a great resource that provides nutritional guidance. NuVal™  looks at over 30 different nutrients in a food product and boils the information down in to one number between 1 and 100; the higher the number, the healthier the product. The NuVal™  score of a product is located on the shelf tag. NuVal™  scores can be found on Meijer Brand Products and National Brand products.

For example, Cape Cod Regular Kettle Cooked Potato Chips have a NuVal™ score of 26, while the Cape Cod 40% Reduced Fat Kettle Cooked Potato Chips score a 29. The Reduced Fat chips would be a healthier option.

Meijer Health Callouts icons is another tool that compliments NuVal™  in helping you find healthier products in the aisles at Meijer. While NuVal™  numbers are on the shelf tags of store brand and National Brand products, the Health Callouts are on the front package of only Meijer Brand products.  The icons are blue and white circles.

The Health Callouts are based on Food and Drug Administration (FDA) guidelines. While some products could receive many Health Callouts, we limit the number to no more than three Callouts on a product. We choose the ones that are most pertinent and beneficial.

The Health Callouts may include:

·         Heart Healthy

·         Trans Fat Free

·         Low Sodium

·         Whole Grain

Trying to Eat Healthier? Don’t Take Things Away, Instead ‘Add One More’

Often with New Year’s resolutions, you feel that you have to avoid foods to be healthier. That is not always true! You can ADD things to your diet to be healthier.

Step One: Make more meals at home. Making more meals at home can help you to eat healthier. Cooking your own meals puts you in control of the ingredients you are adding to your food. You can reduce the saturated fat, sodium and cholesterol and also increase your vitamins and minerals. You don’t have to go out of your way to make your meals more nutrient-rich.

Step Two: Just ‘add one more’:

1.    Add Del Monte Diced Pears in Light Syrup as a side for lunch to get an extra serving of fruit.

2.    Mix frozen Meijer broccoli with Lean Cuisine Chicken Fettuccini to bump up the nutrients and get another serving of vegetables.

3.    Toss Starkist Chunk Light Water Pouch Tuna with homemade macaroni and cheese to add a protein and healthy omega-3 boost.

4.    Pack a Yoplait Greek yogurt in your bag or briefcase for a quick snack mixed with low-fat granola. Including yogurt can increase your calcium and protein intake and help you get probiotics for a healthy gut.

5.    Increase your vegetable servings. Instead of salt, flavor your vegetables with Mrs. Dash Garlic & Herb seasoning. The flavorful seasoning will help you enjoy your veggies more so you will get one more serving in.

6.    Plan a meal with pasta – don’t be afraid. But, instead of regular pasta, use Barilla Plus Pasta and Barilla Plus Sauce. Barilla Plus Pasta has more fiber and omega-3’s (from flaxseeds) than regular pasta. It also scores higher on NuVal™ . Toss in more chopped veggies such as green pepper, mushrooms and onions to increase your vegetable servings!

7.    Start your day with a serving of fruit with breakfast. Half of a juicy, red grapefruit is an excellent choice. Grapefruits a little too tart for you? Sprinkle a little Splenda on your grapefruit to add sweetness.

8.    Pack your own lunch. Add Mott’s Natural Applesauce for a side for an extra fruit serving.

9.    Toss Del Monte No Salt Added Diced Tomatoes with Zatarains Reduced Sodium Jambalaya Rice Mix. These “no salt added” and “reduced sodium” options can help you reduce your overall sodium intake for the day. Plus, the extra tomatoes will provide an extra vegetable serving.

10. Think sandwiches are for kids? Add a protein and veggie-rich adult sandwich to your lunch. Enjoy a whole wheat pita, filled with Valley Fresh White Chicken (it’s already cooked for you!), cucumber slices, grated carrots, romaine lettuce, green peppers and a drizzle of balsamic vinaigrette.

11. Add more liquids to your day. Tired of plain water? Add lemon, lime and orange slices to your water or add seltzer water to a glass of Northland Cranberry Pomegranate Juice.

12. Make a veggie-rich soup for dinner. This time of year, soup is a great go-to dinner idea. It is quick, warm and can make a lot for the family. Try the veggie-rich Minestrone soup on the Monthly Recipes page made with Contadina Tomato Sauce.

Goals for Healthier Eating

·         Choose realistic goals and set an end point. Ask a friend or family member to help support you as your work towards your goal.

·         Keep track of your progress on a calendar. Reward yourself with small, non-food items to keep you motivated as you reach your smaller, weekly goals.

·         Look for ways to make healthier choices in your foods:

o    Instead of regular soda or beverages, choose reduced calorie or diet items such as Snapple Diet Green Tea or Diet 7Up.

o    Choose lower fat dairy products such as Smart Balance 1% Low Fat Milk. To spice up breakfast or an afternoon snack, try the Berrylicious Banana Smoothie on the Monthly Recipe page made with Smart Balance Milk and Dannon yogurt.

o    Buy whole grain bread over white breads to get more fiber. Try Arnold Dutch Country 100% Whole Wheat Bread for sandwiches and toast.

o    Look for 100% juice including Tropicana Pure Premium Orange Juice with Calcium over ‘juice drinks’ to get more vitamins and minerals with less added sugars.

·         Search for recipes on Meijermealbox.com that are full of vegetables, whole grains and lean meats.

 Helpful Hints to Reaching Your Physical Activity Goal

Working activity time into busy lives isn't as hard as it seems. Look for ways to incorporate physical activity into your daily routine and enjoy the results of more energy, toned muscles and weight loss.

• Buy a pedometer daily and keep track of the steps you take - gradually work up to 10,000 steps a day.
• Set up a small activity station in front of your TV. A mini stepper, dumbbell weights, and resistance bands are all great activities to do while watching your favorite show.
• Keep a duffle bag packed and ready to go to the gym. You'll be more likely to stick to your routine if you are prepared.
• Put an activity calendar on your refrigerator. Set goals and monitor your progress. Reward yourself for your progress with a new pair of walking shoes or a new exercise DVD.

Look for exercise equipment, clothes, shoes, music and DVDs at your local Meijer store to get you moving in the right direction to reaching your goals!

Stay organized- Plan your menu. Collect your recipes a few weeks ahead of time. Choose recipes that will allow you to make some foods in advance with foods you can make the day of the feast. You can find holiday recipes on www.meijermealbox.com.

Save money- Shop ahead. By having your recipes ahead of time you will be able to buy your ingredients on sale, save yourself money, and avoid the crowds. Use the www.mperks.meijer.com digital coupons to help you save more money.

Make it Healthy- Substitute for lower fat ingredients. Reduce the calories and keep the flavor with these healthy substitutions.

Ingredient Modification/Substitution
Bacon, 2 strips 1 oz. lean Canadian bacon or 1 oz lean ham
Bouillon cubes or granules low sodium bouillon
Butter Margarine
Cheese, regular Reduced-fat or skim milk cheese
Chocolate, baking, 1 oz or 3 tbsp. cocoa + 1 tbsp. or less vegetable oil if needed
1 square
Cream cheese Light cream cheese or 4 tbsp. margarine blended with 1 cup low fat cottage cheese, salt to taste; small amount of skim milk is needed in blending
Cream, heavy, 1 cup 1 cup evaporated skim milk
Cream, light Equal portions of skim milk or 1% milk or evaporated skim milk
Egg, 1 whole ¼ cup egg substitute or 1 egg white + 1 tsp. vegetable oil or 2 egg whites, whipped
Evaporated milk Evaporated skim milk
Fat in baked recipes Use no more than 1 to 2 tbsp. of added oil or fat per cup of flour. Increase low fat moist or liquid ingredients such as buttermilk to add moistness
½ to 1/3 cup oil in baking Equal amount of applesauce or equal amount of baby food fruits or 1 cup dried figs or dates pureed with ¾ cup water and 1 tsp. vanilla
Flour; all purpose, 1 cup 1 cup whole wheat flour minus 1 tbsp. oil called for in recipe and increase liquid by 1 to 2 tbsp. or ½ cup white + ½ cup whole wheat flour or ¾ cup white + ¼ cup wheat germ or bran
Frosting Sprinkle powdered sugar
Canned fruit in heavy syrup Canned fruit in fruit juice
Garlic, onion and celery salt Garlic, onion and celery powder
Mayonnaise Plain yogurt + 1 tbsp. mayonnaise per cup or reduced-calorie mayonnaise
Milk, whole Skim milk or 1% milk
Rice, white Brown rice
Salt in recipes Reduce amount or eliminate; use spices and herbs
Shortening, ½ cup 1/3 cup vegetable oil
Sour cream, 1cup 1 cup nonfat plain yogurt or 1 cup low fat cottage cheese +2 tbsp. lemon juice+ 1 tbsp. skim milk or light sour cream

Sugar Reduce amount by ½ to 1/3 of the original amount; use no more than ¼ cup added sweetener (sugar, honey, molasses), per cup of flour

Regular Gelatin Sugar free gelatin mix or fruit juice mixed with unflavored gelatin
Vegetables, canned Fresh or frozen vegetables or low salt canned or rinsed canned vegetables

Save time- Prep the day before. There are many parts of your meal that can be prepped a week or more ahead of time and placed in the freezer like pies, rolls and cookies. You can make quiches, strata, cakes, and muffins the day before. All of this prep will minimize your work on the big day.

Lighten Up Your Classic Dishes!
• Reduce the calories in your Green Bean Casserole by using Silk Unsweetened Light Original Soymilk instead of cream of mushroom soup. See below for recipe.
• Use Splenda® No Calorie Sweetener to cook, bake and sweeten beverages to reduce calories and carbohydrates in your holiday meals.
• Swap whole milk for Dannon® Natural Plain Low Fat Yogurt to make mashed potatoes. See below for Herbed Goat Cheese Mashed Potato recipe.
• Keep the flavor and reduce the fat in your lasagna with BarillaTomato and Basil Pasta Sauce, Barilla Lasagna, and low fat cottage cheese/part skim ricotta cheese.
• Use Smart Balance Omega Fat Free Milk and egg substitute to make your Sweet Potato Casserole. See below for recipe.

Green Bean and Mushroom Casserole
Serves 12

1 ½ tbsp. olive oil, divided
2 medium onions, thinly sliced
1 ½ tsp. salt, divided
1 lb. fresh mushrooms, thinly sliced
3 tbsp. dry sherry
4 tbsp. flour
3 cups Silk Unsweetened, Original, Light Original or DHA Omega-3 and Calcium
2 tbsp. tamari or soy sauce
Salt and pepper to taste
2 (10 oz.) bags frozen cut green beans, thawed or 1 ½ lbs. fresh green beans, cooked until tender

1. Preheat oven to 350 degrees F. Coat a 2-quart baking dish with nonstick spray.
2. Heat ½ tbsp. of the olive oil in a large heavy saucepan over medium heat. Add onions, season with ½ tsp. salt and cook until slightly browned and soft, 10-12 minutes. Remove the onions and set aside.
3. Heat the remaining tbsp. of olive oil in the same saucepan and add the mushrooms. Cook over medium-high heat, stirring often, until the mushrooms begin to brown and most of the liquid evaporates, about 5 minutes. Add the dry sherry and cook for about 1 minute more. Sprinkle the flour over the mushrooms and cook while stirring over medium heat until the flour browns slightly, about 2 minutes. Remove from the heat and cool briefly.
4. Warm the Silk in a saucepan or microwave. Slowly whisk the warm Silk into the mushrooms, scraping up any browned bits on the bottom of the pan. Return the saucepan to the heat and bring the sauce to a boil, stirring constantly. Reduce the heat to a simmer and cook, stirring often, for 8-10 minutes until the sauce reaches the consistency of a thick cream soup. Stir in the tamari, the remaining salt and black pepper to taste.
5. Mix in the green beans and ½ cup of the onions. Place in the prepared casserole dish, top with the remaining onions and bake uncovered for 30-40 minutes.

Recipe from www.silksoymilk.com

Nutrition Information (per serving): 100 calories, 3g fat, 1g saturated fat, 0mg cholesterol, 621mg sodium, 12g carbohydrate, 3g fiber, 4g protein

Herbed Goat Cheese Mashed Potatoes
Serves 6

2 1/2 lbs. russet potatoes, peeled and cut into 2-inch pieces
½ cup low fat milk
¼ cup extra virgin olive oil
1 cup Dannon® All Natural Plain Low Fat Yogurt
4 oz. crumbled herbed goat cheese
½ tsp. kosher salt
¼ tsp. freshly ground pepper

1. Place potatoes in heavy saucepan, add 1 inch of water and cover with a tight fitting lid. Place over high heat. When you see steam escaping (don’t take the lid off) reduce the heat to low and continue cooking for exactly 20 minutes.
2. Drain the potatoes and put them back in the pot over medium heat. Shake the pan and cook for 1 minute to make the potatoes very dry. Mix the milk, olive oil, and Dannon® All Natural Plain Low Fat Yogurt in a glass measuring cup and microwave until hot.
3. Mash the potatoes and fold in the yogurt mixture and then add the goat cheese. Season with salt and pepper.
Recipe from www.smartswaprecipes.com

Nutrition Information (per serving): 330 calories, 13g fat, 4.5g saturated fat, 12mg cholesterol, 300mg sodium, 43g carbohydrate, 3g fiber, 10g protein

Healthy Sweet Potato Casserole
Serves 8

3 lbs. sweet potatoes, peeled and cut into chunks
1/3 cup Smart Balance Omega Fat Free Milk
¼ cup egg substitute
2 tbsp. brown sugar
½ tsp. salt
½ tsp. vanilla extract
¼ tsp. ground cinnamon

1. Place sweet potatoes in a large saucepan or Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and cook for 25-30minutes or until tender. Drain.
2. In a large mixing bowl, beat the sweet potatoes, milk, egg substitute, brown sugar, salt and vanilla until smooth. Transfer to a 1 ½ quart baking dish coated with nonstick cooking spray. Sprinkle with cinnamon. Bake, uncovered, at 350 degrees F for 25-30 minutes or until heated through.

Recipe adapted from www.grouprecipes.com

Nutrition Information (per serving): 162 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 258mg sodium, 37g carbohydrate, 5g fiber, 3g protein

Tips to Prevent and Manage Diabetes
November is diabetes month and a great time to focus on some simple lifestyle habits that can help prevent and control diabetes. Some of the best advice includes:

1. Maintain a healthy body weight; lose weight if you need to. A balanced diet that emphasizes plant-based foods, along with moderate physical activity can help you lose fat, especially around your mid-section. Abdominal fat is associated with a high risk for the development of chronic disease, such as diabetes.
2. Be good friends with your Meijer pharmacist! Every Meijer store has a pharmacist who is a certified Diabetes Specialist to help with your unique diabetic needs. From medications to diet tips, our pharmacists can give you safe and realistic solutions to manage your diabetes.
3. Eat for good health. Focus on foods that promote overall health and well-being:
Go for Whole Grains: Fiber from whole grains helps you feel full so that you eat less. Fiber also nourishes gut bacteria supporting a healthy digestive system. Sauté mushrooms, onion and other fresh vegetables in olive oil and mix with Barilla Mushroom & Garlic Sauce. Serve over Barilla Pasta Plus to boost your intake of whole grains and fiber.
Vary Your Vegetables: Pack your plate with produce, aiming for about 4 cups of non-starchy vegetables every day. Fresh, frozen or canned – eat a variety of vegetables to get all the nutrients that these power foods have to offer. Before cooking, sprinkle your veggies with McCormick Herbes de Provence or any McCormick Gourmet Spice to add flavor and zest.
Fruit for Dessert: nature’s sweet treats make the perfect dessert at any meal. Packed with soluble fiber and antioxidants, fruit (2-3 servings per day) is an important part of any healthy diet.
Power Up with Protein: Lean meats, poultry, fish and beans are essential for muscle strength and for wound healing. Choose to eat meatless at least one day per week, using beans or soy as a protein source. Use salt free Mrs. Dash Seasoning Blends as a healthy way to add flavor your meat dishes and meatless meals.
Don’t Skip Dairy: An excellent source of protein, calcium and vitamin D, include 2 servings of dairy foods daily. Smart Balance Omega Milk offers all the benefits of milk plus omega-3 fats to support immunity and brain health.

Healthier Holiday Baking
Don’t let the holiday entertaining pack on the pounds. Use these easy holiday baking tips to trim calories from delicious holiday treats.
1. Use whole wheat pastry flour or white whole wheat flour. You’ll add fiber (about 3g per 1/4 cup) and fewer net carbohydrates when you substitute whole grain flour for all-purpose flour.
2. Use egg substitute or egg white in place of whole egg—1/4 cup egg substitute is equal to one whole egg and contains about 45 fewer calories. For recipes that call for 2 or more whole eggs, you can use one whole egg plus egg white for the remaining number of eggs required in your recipe.
3. Reduce or eliminate sugar. You can cut back sugar in a recipe by 1/3 to reduce calories, or use a reduced sugar substitute for baking such as Splenda® Sugar Blend for Baking.
4. Cut the fat! Replace half or more of the oil called for in recipes with fruit puree such as applesauce or pureed prunes.
5. Use reduced fat or fat free ingredients. Try fat free evaporated milk, reduced fat sour cream and light cream cheese in your holiday baking recipes.

Lightened Up Pumpkin Pie

Serves 8

Ingredients:
3/4 cup SPLENDA® No Calorie Sweetener, Granulated
2 Tbsp. light molasses
1/4 teaspoon salt
2 tsp. McCormick ground cinnamon
1/2 tsp. McCormick Nutmeg
1 whole egg plus 3 egg whites
1 (15 ounce) can pumpkin puree
1 1/4 cups nonfat evaporated milk
1 (9 inch) unbaked pie crust
2 cups Meijer frozen whipped topping, thawed

Directions:
1. Preheat oven to 350 degrees F.

2. In a large mixing bowl, stir together SPLENDA® Granulated Sweetener, molasses, salt, and cinnamon. When these ingredients are well mixed, stir in the egg whites followed by the pumpkin and evaporated milk. Pour into the pie crust.

3. Bake for 1 hour 15 minutes to 1 hour 30 minutes in the preheated oven, or until a toothpick inserted into the pie comes out clean. Cool then top with whipped topping before serving.

Nutrition Information (per serving): 220 Calories, 8g Fat, 20mg Cholesterol, 400mg Sodium, 28g Carbohydrate (16g Sugar), 3g Fiber, 7g Protein. 2 Carbohydrate Exchanges.
Recipe adapted from www.splenda.tastebook.com

Skinny Snacks:
Conquer overeating at holiday gatherings by enjoying a skinny snack before heading out to your event. You’ll be less likely to partake in mindless eating and over-indulging if you’re not starving when you arrive at the party. Keep these skinny snacks on hand:

1. One cup Old Orchard Healthy Balance® Cranberry Juice blend (29 calories), 1 ounce Meijer 2% Milk Cheddar Cheese (80 calories), 3 whole wheat crackers (40 calories)
2. One cup Smart Balance Fat Free Milk (120 calories) and one banana (80 calories)
3. One Planters NUT-rition Antioxidant Bar (160 calories), 1/2 cup baby carrots (30 calories) and 3/4 cup Tropicana High Pulp Pure Premium orange juice (82 calories)
4. Meijer light yogurt-6 oz. cup (80 calories) with 2 Tbsp. Bare Naked Fit Granola (60 calories) and an 8 ounce glass of Gatorade (50 calories)
5. A handful (about a dozen) Meijer Tortilla Chips (1 ounce = 140 calories), 1/4 cup Meijer corn and Black Bean Salsa (40 calories) and 1/2 cup Juicy Juice Mango juice (60 Calories)

At breakfast time we are often looking for simple, routine basics that allow us to get out the door and on with our life. 

Skipping breakfast is like starting your car without gas. Breakfast is an early morning refueling stop for your body after 8-12 hours without a meal or snack. Breakfast provides your brain and muscles with energy to sustain activity during the day. Starting your day off strong with a nutrition-packed breakfast will give you the energy to perform better, both mentally and physically.

When planning your breakfast, include carbohydrates such as whole grains and fruits for energy. Add protein for sustained energy. Good protein sources include low-fat dairy products and lean meat or peanut butter. If you are not hungry in the morning, start with a light bite – 100% fruit or vegetable juice or 100% whole wheat toast – then have a nutritious mid-morning snack like low-fat yogurt or low-fat string cheese.

Studies have shown that there are many benefits to eating breakfast:

• Research from the National Weight Control Registry show that people who successfully maintain a significant weight loss eat breakfast just about every day.
• People who eat breakfast burn more calories in the morning and throughout the day. 
• Adults who eat breakfast have more energy for work, have higher productivity levels and are better to handle tasks that require memory.
• Studies also show that breakfast eaters also tend to have more strength and endurance, better concentration and problem-solving ability.
• Children and teens that eat breakfast have higher school attendance, less tardiness and are less likely to be overweight.
• Breakfast eaters also have higher intakes of fiber and important vitamins and minerals, such as vitamin C, folate and calcium.

Time can be limited in the morning, so make things that are easy to grab and go. Try these tips:

• Prepare foods the night before (when you are making your lunch) so that they are ready to take or make in the morning.
• Set the table for breakfast and put out the Kellogg’s cereals, bowls and spoons.
• Make items for breakfast over the weekend and freeze it so you can grab and go.

When it comes to breakfast, healthy food can be fast food. Make sure to include at least two different food groups in your meal and have something that you enjoy so that you can add it in your regular morning routine. Try to include breakfast on a regular basis as it is important to your overall health and performance.

Try these 10 breakfast ideas:

1.    Kashi Golean Bar, banana, water mixed with Special K20 Strawberry Kiwi Protein Water mix

2.    Kellogg’s Nutri-Grain bar, grapes, lowfat milk

3.    Fruited Wheat Bran Muffin (see recipe in Monthly recipe section), lowfat yogurt, 100% juice

4.    Keebler Wheatables crackers, lowfat cheese, fresh pear slices

5.    Crumbled MorningStar Farms® Veggie Sausage Patties, scrambled egg (or egg whites), lowfat cheese in a whole wheat tortilla; 100% fruit juice

6.    Whole Wheat Banana-Nut Pancake (see recipe in Monthly Recipe section), banana slices, lowfat milk

7.    Lowfat yogurt sprinkled with Kellogg’s All Bran cereal, fresh/frozen blueberries and 100% juice

8.    Keebler Wheatables crackers with peanut butter, apple slices

9.    Kashi TLC Chewy Granola Bars Honey Almond Flax, fruit smoothie

10. English Muffin Burgers (see recipe in Monthly recipe section), 100% vegetable juice

Back-to-School with MyPlate

Getting the kids ready to head back-to-school?  I’m sure you are thinking about what to make for their meals and snacks.  Let the new USDA food icon “MyPlate” which replaced “MyPyramid” guide you when planning your meals.  “MyPlate” is divided into four colorful sections- which are the food groups- red for fruits, green for vegetables, orange for grains, and purple for protein- with a separate blue section for dairy on the side and follows the new U.S. Dietary Guidelines for Americans.  Follow the recommended servings for each food group on www.myplate.gov.   Here are some ideas to help you build healthy meals from each of the food groups on MyPlate.

Building Healthy Meals and Snacks with MyPlate

Grains- Make half your grains whole grains.  Try an unsweetened whole grain cereal for breakfast.  Substitute whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour based recipes.  For a change, try brown rice or whole wheat pasta.  Substitute a whole grain product for a refined product such as whole wheat bread instead of white bread to make sandwiches.  Use whole-grain bread or cracker crumbs in meatloaf. 

Vegetables and Fruits- Fill half your plate with colorful fruits and vegetables. At breakfast top your cereal with sliced banana or strawberries; add blueberries to whole wheat pancakes.  For lunch pack grapes, apple or fruit salad.  Plan some meals around a vegetable main dish, such as a vegetable stir-fry.  Try a main dish salad for lunch with a low fat salad dressing.  Include a green salad with your dinner every night.  Grill vegetable or fruit kebabs as part of a barbecue meal.  Try peaches, pineapple, tomatoes, green peppers, or onions for your kebabs.  Order a veggie pizza with toppings like mushrooms, green peppers, and onions and ask for extra veggies.  At dinner, add crushed pineapple to coleslaw or include orange segments in a tossed salad.  You can find many different varieties of canned, fresh, frozen and dried fruits and vegetables throughout the grocery department at Meijer.

Dairy- Switch to low fat dairy- milk, yogurt and cheese- they have the same amount of calcium and other nutrients as whole milk products, but less fat and calories.  Include low fat or fat free milk or calcium-fortified soymilk as a beverage with meals.  Have fat free or low fat yogurt as a snack.  Make a dip for fruits and vegetables from low fat yogurt.  Top cut-up fruit with flavored low fat yogurt for a quick dessert.  Top casseroles and vegetables with shredded reduced fat cheese.  Top a baked potato with fat free or low fat yogurt.  If you are lactose intolerant, choose lactose free alternatives such as cheese, yogurt, lactose free milk or calcium fortified soymilk, orange juice, cereals, breads, almond  or rice milk.

Protein-Vary your protein choices-All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds have protein.  Use leftover pork tenderloin, lean beef or chicken breast and combine with chopped vegetables and coat with a lite Asian sesame dressing to make lettuce wraps.  Choose beans, peas or soy products as a main dish or part of a meal like garbanzo or kidney beans on a salad, rice and beans, hummus spread on pita bread, veggie burgers or baked beans.  Eat seafood twice a week.  Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring.  Use salmon to make salmon burgers or simply add to your salad.    Use unsalted nuts to replace meat or poultry.  Add slivered almonds to steamed vegetables.  Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.  Add walnuts to a green salad instead of cheese or meat.

3 Kid-Friendly Healthy Lunch Ideas

Lunch #1

Crunchy Tuna Wrap (See recipe)

Fresh Blueberries

Dannon Danonino Drink

Lunch #2

Garden Pasta Salad (See recipe)

Fresh Peach Slices

Horizon Organic Low Fat Milk

Lunch #3

Meatball Sub Kebab (See recipe) with pasta sauce dip

Cantaloupe Chunks

Ocean Spray 100% Juice Blend

Recipes

Crunchy Tuna Wrap

Serves 2

2 tbsp. Meijer reduced-fat mayonnaise

2-1/4 tsp. Meijer prepared mustard

1 pouch (7.06 ounces) Bumble Bee light chunk tuna in water, flaked

1/4 cup chopped green onions

1/4 cup finely chopped celery

3 tbsp. chopped sweet red pepper

2 spinach tortillas (8-inch)

1 cup shredded lettuce

1.    In a small bowl, combine mayonnaise and mustard. Stir in the tuna, onions, celery and red pepper. Spread over tortillas; top with lettuce. Roll up tightly. 

Recipe adapted from www.tasteofhome.com

Nutrition Information (per serving): 1 wrap equals 342 calories, 6g fat, 1g saturated fat, 29mg cholesterol, 483mg sodium, 39g carbohydrate, 5g fiber, 31g protein

Garden Pasta Salad

Serves 6

2 cups Meijer Organics whole wheat rotini, (6 ounces)

1 cup cherry or grape tomatoes, halved

1 cup diced yellow bell pepper, (1 small)

1 cup grated or matchstick carrots, (2-4 carrots)

1/2 cup chopped green onions

1/2 cup canned sliced black olives

1/3 cup slivered fresh basil

½ cup balsamic dressing

Note:  Toss in 2 (5oz.) cans of Bumble Bee chunk light tuna in water or 2 cups cooked chicken to add protein.

Nutrition Information (per serving): 149 calories, 7g fat, 0g saturated fat, 3mg cholesterol, 234mg sodium, 21g carbohydrate, 3g fiber, 3g protein

Recipe provided by: Chef Maribel Alchin, MBA RD LDN - Meijer Dietitian and Healthy Living Advisor. 

For more nutrition information, coupons, recipes and a weekly menu plan, visit

www.meijerhealthyliving.com and www.meijermealbox.com

Meatball Sub Kebab   

Makes 2 Kebabs

2 slices of whole wheat bread
2 slices of Provolone cheese
1 green bell pepper, cut into squares
4 Meijer meatballs, cooked
2 craft sticks or popsicle sticks
Meijer Traditional pasta sauce for dipping sauce

1.    Remove crust from bread and cut into 4-inch squares. 

2.    Fold provolone cheese into a square. 

3.    Start layering with a square of bread, then cheese, bell pepper, meatball and bread.  Repeat layers. 

4.    Pack into resealable bag in lunchbox.

5.    Serve with a side of traditional pasta sauce for dipping.  Don’t forget to pack an ice pack into the bag to keep everything chilled.

Recipe provided by: Chef Maribel Alchin, MBA RD LDN - Meijer Dietitian and Healthy Living Advisor. 

For more nutrition information, coupons, recipes and a weekly menu plan, visit

www.meijerhealthyliving.com and www.meijermealbox.com

At Meijer we make it easy to find healthier foods within each section of the plate with NuVal.   NuVal helps you to find the most nutritious foods throughout the grocery department at Meijer.  High scoring NuVal foods include colorful fruits and vegetables, whole grains, lean protein sources, and low-fat or fat free milk products.  Use NuVal at Meijer to help you find healthy snacks.  Foods are rated 1 to 100.  The higher the number, the higher the nutritional value.  Look for the NuVal score on the shelf tag under products.  Try these healthy snacks ideas.

·         Serve raw veggies with tasty dips like hummus, low fat salad dressing, or balsamic vinegar.

·         Cut up fresh fruits and serve with a dip of Dannon low fat yogurt with a splash of vanilla and McCormick cinnamon.

·         Fill small plastic bags with colorful veggies cut into fun shapes for an on-the-go snack.

·         Give your child a Dannon Danimal Smoothie for a quick energy boost.

·         Use Welch’s 100% Grape Juice blends and make popsicle sticks for a cool snack.

·         Mix Planter’s Nuts with Meijer raisins, whole grain cereal and whole grain pretzels to make your own trail mix.  Serve with Crystal Light Lemonade.

NuVal™- Nutritional Scoring System

Meijer wants to help you make healthy food choices for you and your family. In every Meijer store, we have NuVal™, an easy-to-use, science-based food nutrition scoring system. This system considers more than 30 nutrients of a product and boils the information down into one single number that can be used to compare foods. Scores range from 1 to 100. The higher the nutritional value, the higher the NuVal™ score. Look for NuVal™ scores on the shelf price tags of your favorite store brand and national brand products and easily compare them to make healthier choices. “Trade up” foods to get higher scores at your next meal and snack. For example, trade up your regular pretzel sticks (NuVal™ score: 5) for Meijer Honey Wheat Pretzel Braids (NuVal™ score: 12).

Snacks help provide nutrients and energy that your children need.  Look to your Meijer produce department for an abundance of colorful, delicious choices for snacks for your children and the rest of your family.

The colors of fruits and vegetables show their nutritional excellence. Making these fun and satisfying ideas will help your family get the nutrients they need in a simple and easy snack!

Sugar Snap Peas with Hummus - A combination of crunch and creaminess.

Dannon Mixed Berry Smoothie – Try this recipe with fresh summer berries from meijermealbox.com.

Frozen Grapes – freeze this fruit for a refreshing treat on hot summer days.

Grilled Fruit – Grill fruit on the outdoor grill or on an indoor grill pan to bring out the sweet flavors even more in the flavorful fruit. Try the Stars N Stripes Fruit Grill recipe on the Monthly Recipes page made with Tropicana orange juice.

Walking Salads - Place lettuce from Dole® packaged salads into a small sandwich bag. Add your favorite ingredients - like grape tomatoes or bell peppers.  Drizzle a small amount of your favorite light salad dressing into the bag. Seal, shake and dig in!

Chunky Grape Salsa with Baked Whole Grain Tortilla Chips – made with Welch’s 100% grape juice and fresh fruits and veggies. Find the recipe on the Monthly Recipe page.

Veggie People - Make people out of vegetables that kids enjoy:

• Bodies could be baby carrots, celery sticks, grape tomatoes, or cucumber slices.
• Arms/legs could be bell pepper strips, baby carrots, or celery sticks.
• Use radish slices, broccoli crowns or cucumber slices for heads; diced veggies or olive slices for eyes

Peaches and Cottage Cheese – Sliced fresh peaches served with lowfat cottage cheese.

Pudding Toppers – Top lowfat pudding with refreshing blueberries, blackberries, or cherries.

Berrylicious Banana Smoothie – Made with Smart Balance Milk and fresh, juicy berries. Find the recipe on the Monthly Recipe page.

Leftovers – Small portions of leftovers from the previous night’s meal can serve as a snack. Try the Barilla® Whole Grain Rotini with Cherry Tomatoes, Mozzarella and Basil recipe on the Monthly Recipe page. Enjoy it cold as a snack the next day.

Tips:

·         Wash and cut fresh cantaloupe and honeydew melon into chunks when you get home from shopping and store in a container in the fridge. Kids will eat the items that are easy to grab and go!

·         Keep your fridge full with healthy fruit and vegetable options.

·         Remember to follow the MyPlate recommendations and make half of your plate fruits and vegetables.

Are you looking for easy ideas to get you out of the kitchen and get you into enjoying your summer? The Meijer team of Healthy Living Advisors offer up ideas to cut your time in the kitchen without skimping on health and nutrition. In addition to these ideas and recipes, don’t forget to check out the weekly nutritious menus with recipes and the healthy living recipes in meijermealbox.com.

Keep Your Cool This Summer!
Summer salads are a great alternative when it gets too hot to cook. Top a bed of salad greens with Homegrown cucumbers, sweet tomatoes, and Valley Fresh Canned Chicken. Finish off with Planters Harvest Almonds and your favorite vinaigrette dressing for a light and satisfying meal.

Retro chilled main dish pasta salads are a satisfying alternative to hot dinner meals. Mix nutritious Meijer Extra Pasta (NuVal™ Score 87) with your favorite dressing, can tuna or Meijer Rotisserie chicken and finish off with cut vegetables such as carrots, bell pepper, broccoli or even thawed frozen peas. Finish out your meal with Homegrown fruit, such as cubed cantaloupe.

Wrap up a tasty sandwich meal using Meijer Whole Wheat tortillas topped with hummus and then layer shredded carrots, Hormel® Natural Choice Honey Turkey, baby spinach leaves, and red onion sliced thin. Serve with fresh berries topped with a dollop of Dannon All Natural Vanilla yogurt.

Cook the entire meal on your grill to avoid heating up your kitchen, plus it makes for easy clean up! Try pairing Tangy Grilled Chicken Breasts with Margarita grilled corn and grilled peaches and pineapple for dessert. Use Johnsonville® Chicken Sausage with large diced onions and bell peppers to make fast and easy kabobs for grilling. Get Grilling with these recipes found in the "Monthly Recipes" under the "Menu Planning" heading at our website, www.MeijerHealthyLiving.com.

Always include healthy beverages with your meals, especially on hot summer days. Stay well hydrated by drinking half your body weight in ounces of fluid (ie, 140 pound person needs 70 ounces fluid/day). Reach for plain water or flavor with Crystal Light, enjoy hydrating beverages like Fruit-2-O, V-8 Fusion, or brewed ice tea.

Anytime is the Right Time to Build a Better Parfait!
Yogurt parfaits make the perfect breakfast, between meal snack, or dessert treat. Besides tasting great, yogurt provides calcium, protein and probiotic cultures for digestive health.

1. Choose your yogurt – Dannon light for great taste with fewer calories, or Dannon Greek style yogurt for a thicker, creamier option with more protein.
2. Add crunch with whole grains. Sprinkle in a healthier granola, Post grape-nuts, or top with crushed shredded wheat cereal (NuVal score 91).
3. Add in nutrient rich foods such as blueberries or strawberries (NuVal score 100), sliced banana (NuVal score 91), raisins (NuVal score 87), diced Mango (NuVal score 96), or diced apples (NuVal score 96).
4. Make it fun and finish off your parfait with sprinkles, a handful of Planters® Nuts, a teaspoon of mini-chocolate chips, or a few mini candies such as M&Ms.

Get Healthy with Meijer Homegrown and MyPlate!
The USDA Center for Nutrition recently released its new eating guide “choosemyplate.gov” which replaces the food guide pyramid. MyPlate emphasizes simple dietary changes to improve health and nutrition, including:

Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.
Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
● Drink water instead of sugary drinks

Choose Meijer Homegrown produce, grown in the five states we serve, to help increase your intake of vegetables and fruit. Look for the “Homegrown” signs in our stores to find produce in season like melons, berries, lettuce and squash that are all delicious and at the peak of freshness. Produce is packed with nutrition, with an average NuVal™ Score of 96 for the produce department!

• Jump start your day with a nutrient-rich breakfast like Activia yogurt, fresh fruit and whole wheat toast.
• Have a scoop of Daisy low fat Cottage Cheese with some fresh fruit and whole grain crackers for a nutrient-rich summer lunch.
• Serve your kids (or children) Danimals® Smoothies for a cool, energizing drink.
• Grab low fat or fat free milk at lunch instead of a soft drink.
• Serve a baked potato, top with 2% shredded cheese and cooked veggies. Try Sargento Shredded Reduced Fat 4 Cheese Italian.
• Use low fat or fat free milk in oatmeal, pancakes and milkshakes.
• “Pour One More” glass of milk each day to help your family reach the three servings of dairy you need each day. Try Smart Balance 1% Low Fat Milk with dinner.

Exercise for Bone Health
The best kind of exercise for bone health is weight-bearing activities such as walking, running, dancing, climbing stairs, jumping rope and playing sports. Resistance exercise is also beneficial for bone health, because it uses muscle strength to build muscle mass and strengthens bones. Examples include weight lifting, using free weights and using weight machines found in gyms and health clubs. Go to Meijer for a new pair of walking shoes, bike or sports equipment for an active and healthy summer.

News on Vitamin D Deficiency
Recent studies have found that the general population is deficient in Vitamin D. There has been increased debate about the extended health benefits and required quantities of vitamin D which prompted the Institute of Medicine to conduct a review of the dietary reference intakes (DRIs) for vitamin D and calcium. Results from the review validated the importance of vitamin D for its role in promoting bone growth and maintenance. For the first time ever, in 2010, the Institute of Medicine (IOM) increased the recommended dietary allowances (RDAs) of Vitamin D from 200 IU to 600 IU per day for persons 1 to 70 years of age. Please see table below for vitamin D and calcium recommendations for all ages.

Released November 30, 2010

Who is at risk for developing Vitamin D deficiency?
• Exclusively breastfeed infants
o Human milk alone only provides 25 IU/L of vitamin D.
• Individuals with fibrosis, pancreatitis, liver or kidney disease
• Obese individuals
• People who have darker skin such as African Americans and Hispanics
• Individuals who live at high altitudes
• Adults aged 70 and older

How can I get vitamin D?

Diet
You can get vitamin D from your diet, sunlight and supplements. Vitamin D helps build and maintain strong bones by helping the body absorb calcium. Consuming three servings of vitamin D fortified milk and yogurt is an easy way to obtain vitamin D. Other sources of vitamin D include fatty fish such as salmon, tuna, and mackerel, low fat cheese, mushrooms (the vitamin D content is boosted by exposing these mushrooms to ultraviolet light), breakfast cereals fortified with vitamin D and some brands of orange juice and soy beverages; check the labels. If you are lactose intolerant, you can have low fat lactose-free milk, natural cheeses like low fat Cheddar, Colby, Monterey Jack, Mozzarella and Swiss, and low fat yogurt with live and active cultures. See table below for food sources of calcium and vitamin D.

Food Sources of Calcium & Vitamin D
Food or Beverage                          Calcium (mg) Vitamin D (IU)
Milk, fat free, 1 cup1                            306             100
Chocolate milk, 1%, 1 cup1                288             100
Lactose free milk 1%, 1 cup2              300              100
Pink salmon, canned with                    277             466
With soft bones1
Vanilla yogurt, 6 oz3                           250               80
Yogurt smoothie, 10 oz3                    400               100
Bran cereal, fortified, ½ cup4             100               40

Values taken from USDA Nutrient Data Laboratory. 1.http://www.nal.usda.gov/fnic/foodcomp/search 2. Lactaid product web site http://lactaid.com 3. Stonyfield Farm product information. http://stonyfield.com 4. All-Bran product web site. http://www.all-bran.com

Use the NuVal Nutritional Scoring system at Meijer to help you find nutrient-rich foods. The NuVal system considers over 30 nutrients which include calcium and vitamin D. Foods are scored from 1 to 100, the higher the score, the higher the nutritional value. Look for the NuVal scores on the shelf tags under products throughout the grocery department. You can use NuVal to trade up for higher scoring foods to achieve better nutritional value. It’s that simple! For more information on NuVal, visit www.meijerhealthyliving.com or www.nuval.com.

Sunlight
Eating more foods rich in vitamin D along with sun exposure of 15 minutes, 2-3 times per week on our face, hands and arms without sunscreen will help improve your vitamin D levels. Excessive sun exposure may lead to skin cancer. Therefore, you should limit your sun exposure or use sunscreen when you are outdoors for more than 15 minutes.

Supplement
See your doctor to have your 25-hydroxyvitamin D blood levels checked to determine if you need supplementation. If your levels are lower than the optimal range (32-100ng/ml), you may benefit from taking vitamin D. Please consult your doctor regarding whether you can or should take vitamin D under your doctor’s supervision. Ask your Meijer pharmacist for an over-the-counter vitamin D supplement if needed to augment your diet.

Delicious, Calcium-Rich Meal Plan:
Creamy Chicken Pasta with Spinach & Mushrooms
Serves 4

2 cups cooked Barilla Plus Penne Pasta- NuVal™ score 91
1 tbsp. Meijer extra virgin olive oil
1 lb. boneless skinless chicken breast, cut into bite size pieces
2 cups sliced mini bella mushrooms
4 cups baby spinach- NuVal™ score 100
1 tub Kraft Philadelphia Cooking Crème Italian Cheese and Herb

1. Heat oil in a large nonstick skillet over medium heat. Cook chicken for 5 to 7 minutes or until done. Add mushrooms and spinach and cook, stirring often, until the mushrooms release their liquid and spinach has wilted for about 8 minutes.
2. Add cooking cream; cook and stir for 3 minutes. Stir in 2 cups of cooked penne pasta.

Serve with a glass of Meijer Fat Free Milk and Fresh Orange Slices for Dessert.

Nutrition Information (per serving): 385 calories, 10g fat, 4g saturated fat, 22mg cholesterol, 438mg sodium, 56g carbohydrate, 10g fiber, 18g protein

Recipe provided by:
Chef Maribel Alchin, MBA RD LDN - Meijer Dietitian and Healthy Living Advisor. For more nutrition information, recipes, coupons and a weekly menu plan, visit
www.meijermealbox.com

The Dietary Guidelines for Americans provides recommendations for healthy

eating patterns that the public can adopt. It’s reviewed, updated if necessary, and

published every five years. The newest edition, Dietary Guidelines for Americans,

2010 was released at the end of January 2011. You can view all of the findings by

going to dietaryguidelines.gov, but here are the Key Recommendations and a few

highlights:

Balancing Calories to Manage Weight

Control calorie intake and increase physical activity; enjoy your food but watch portions.

Foods and Food Components to Reduce

• Reduce sodium intake to less than 2,300mg/day or 1,500mg/day for people who are 51 and older and/or have certain conditions including diabetes and hypertension.

• Reduce intake of solid fats and added sugars (“SoFAS” is the new acronym that you may hear for solid fats and added sugars).

Foods and Nutrients to Increase

• Increase consumption of fruits and vegetables, whole grains, and fat-free or low-fat milk products.

• Increase intake of potassium, dietary fiber, calcium and vitamin D—found in vegetables, fruits, whole grains, and milk and milk products.

• Choose nutrient-dense foods and beverages: vegetables, fruits, whole grains, fat-free and low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas, and (unsalted) nuts and seeds.

Building Healthy Eating Patterns

Follow an eating pattern that is at an appropriate calorie level and helps to get the nutrients you need over time.

Tips For Including the recommendations in your Day:

• Use the NuVal™ Nutritional Scoring System at all Meijer stores to find healthier food products. The higher the nuVal™ Score, the better the nutrition.

• Include a variety of forms of fruits and vegetables into your meals and snacks. Try Mott’s® natural apple Sauce or Barilla® Garden Vegetable pasta Sauce.

• Snack on nutrient-rich nuts, such as planters nut-rition heart healthy Mix.

• Look for whole grains and high-fiber foods including whole-wheat pasta, barilla® pLuS® pasta, brown rice, oatmeal and 100% whole-wheat bread.

• Choose calcium-rich low-fat Dannon® yogurt for a side item at lunch.

From our Meijer Pharmacy:

Osteoporosis Basics

What is Osteoporosis?

Osteoporosis is a loss of bone mass causing bones to be weak and more susceptible to breaking, which commonly affects the spine, hips and wrists.

Who is at risk?

While the disease affects people of all ages, including currently over 10 million Americans, 68% of these afflicted are women. Additionally, 34 million Americans are at risk for developing osteoporosis as a result of their current low bone mass. Nearly 1 out of every 2 women and 1 out of every 4 men will experience a fracture as a result of their weakened bones.

Additional Risk Factors: Increasing age; small, thin build; Caucasian & Asian women; Family history; post menopause; low estrogen; Low dietary consumption of Calcium and Vitamin D; lack of exercise; smoking; excessive alcohol use; taking certain types of medications, including long term oral steroids

Who should be screened?

Bone mineral density tests can be conducted by contacting your physician to determine your risk for osteoporosis and tells you how much bone density you may have already lost. You should talk with your doctor about these tests if you are concerned or over age 64, postmenopausal with a history of bone fractures or receiving long-term treatment with steroids.

What can I do to prevent?

The easiest way to help build and maintain strong bones is to consume calcium and vitamin D, either through the foods you eat or a supplement. The current recommendations for the average adult to age 50 is 1000mg/day Ca and 200 IU of vitamin D. Persons aged 50 or older need approximately 1200mg/Ca and between 400-600 IU of vitamin D. It’s very important to spread out when you are taking your supplement since your body can only absorb about 500mg Ca per serving.  The vitamin D is essential to allow the calcium to fully absorb into your bones. While sunlight does aid in the production of Vitamin D, most Americans do not get enough sunlight to meet their daily requirements. In addition to supplements, weight-bearing exercising can make a significant difference to your bone health. Also, smoking has been linked to poor bone health, so talk to your doctor about programs to help you stop.

Menopause

What is menopause and how do I know if I am going through the change?

Menopause is caused by the decline in estrogen and progesterone levels and is associated with certain signs and symptoms such as mood swings, increase in abdominal fat, vaginal dryness, hot flashes, night sweats, loss of breast fullness and irregular menstrual cycles. Although the beginning of menopause may vary from woman to woman, it generally begins around age 51.

Are there any health problems associated with menopause?

YES! As estrogen decreases, the risk for heart disease increases. Weigh gain can occur because your body usually needs 200-400 calories FEWER per day. Also, cholesterol levels may rise. Since heart disease is the leading cause of death in mean AND men, it is very important to get your blood pressure and cholesterol checked on a regular basis.

Are there any medications or supplements that I can take to help?

It is always important to talk to your health care professional, like your Meijer Pharmacist, first before starting any medications or supplements. While herbal OTC supplements may help, studies have not shown consistent efficacy and are not regulated by the FDA and may cause unwanted side effects or have drug interactions with other medications.

            Examples: Calcium, evening primrose, flaxseed, soy, dong quai, DHEA, black cohosh.            

Eat, Drink and Play!

Make meals fun by involving the family in menu planning and cooking. Teach your children to choose healthy foods each day and provide them with simple guidelines that they can use when making food choices. Help your kids be healthy by following three simple steps

1. Eat by the numbers: NuVal scores will direct you to nutrient-rich foods. The higher the NuVal score, the more nutritious the food.

Eat 6: Servings of whole grains daily. Many Post cereals are naturally a good source of fiber and whole grains.

Eat 5: Five cups of fruit and vegetables every day – Fresh, frozen, canned, dried and juice.

Eat 3: Servings of dairy foods daily for calcium and vitamin D. Milk and Breakstone’s 2% Milk cottage cheese are good choices.

Eat 1: Dessert or “treat” a day. Nabisco 100 Calorie packs are good options for portion control.

2. Drink: Proper hydration improves energy and concentration. Water and Gatorade are good choices.

3. Play! Be active everyday and make it fun!

Begin with Breakfast:

Start the day off right! Breakfast eaters are more alert, perform better in school and at work, and are more likely to have a healthy body weight! For those rushed morning try our breakfast-on-the-go options:

1. Banana, string cheese and a low-fat bran muffin.
2. Yogurt smoothie drink and graham crackers.
3. Breakfast bar; grapes, low-fat milk.
4. Baggie of trail mix (whole grain Post® cereal with natural fibers, raisins, Planters® peanuts) and 100% Juicy Juice® box blend.
5. Yogurt topped with Post Grape Nuts® cereal and sliced strawberries.
6. Whole wheat toast with Meijer Naturals peanut butter and your choice of toppings (raisins, banana slices, sunflower seeds, wheat germ, granola); low-fat milk.
7. Apple slices spread with peanut butter and dipped in cereal.
8. Breakfast sandwich (low-fat cheese and fried egg on a whole-grain English muffin); grape juice.
9. Fruit smoothie and whole grain toast.
10. Dried fruit and nut granola bar, low-fat yogurt and Ocean Spray® Blueberry Pomegranate flavor juice.

Lunch in an instant

1. Pack in Omega-3’s for brain health and immunity by serving up Bumble Bee Tuna mixed with reduced fat mayonnaise and a touch of McCormick salt free lemon pepper blend seasoning. Serve on top of toasted whole wheat English Muffins and top with lettuce.
2. For a lunch that travels anywhere, try new COMPLEATS® Kids by Hormel. These great tasting healthy individual convenient instant meals are shelf-stable due to packaging—no preservatives here! Compleats® are also a good source of fiber and contain NO artificial colors, trans fats, high fructose corn syrup, or MSG.
3. Add a new twist to grilled cheese sandwiches using a variety of cheese, sliced tomatoes, and brush the bread with heart healthy fats, such as Pompeian® Olive Oil. Check out the “Monthly Featured Recipes” for Pompeian’s

Find more great tips and recipes in our "Monthy Recipes" section.

Your family may run at a fast pace but make sure your meals don’t consist of fast foods that are low in nutrition.  To make sure everyone keeps up their energy and their health, we have put together some meals that are quick to prepare, affordable and full of healthful ingredients. 

Breakfast in the Fast Lane

·         Apple Bran Muffins (recipe in monthly recipe section)

        (Make these muffins on the weekend and they’ll be ready to go)

        Dannon Vanilla Yogurt

        Fresh Orange or Clementine

·         Yogurt Sundae – top Dannon Greek Yogurt with low fat granola and sliced bananas or other fruit

        Dole Sensations Juice (try Guava or Tangerine)

Easy Bagged Lunches

·         Soup with Ditalini Pasta and White Beans

        Make this soup on the weekend and package in to-go bowls

        Reduced Fat Wheat Thins or Triscuit crackers

·         Taos Turkey Wrap (recipe in monthly recipe section)

        Mott’s Single Serve Applesauce

        Wholegrain Tostitos

        Fat Free Milk

Easy Dinners for Healthy Families

·         Jumbo Shells with Ricotta Cheese and Spinach (recipe in monthly recipe section)

        Dole Green Salad with low fat Dressing

        Whole Grain Rolls

·         Piccolini® Mini Farfalle with Peas, Ham and Tomato (recipe in monthly recipe section)

        Fresh Strawberries

High Energy Snacks

·         Special K Bar

        Mott’s Plus Cranberry, Raspberry Applesauce

·         Apple-Licious Smoothie – (recipe in monthly recipe section)

Let NuVal be your guide to a Healthy New Year!
We’ve made it simple to select healthier foods for your family. At Meijer you can shop and compare nutrition values at a glance. Look for the NuVal scores on shelf price tags and store signage to help guide you to healthier choices.

NuVal scores range from one to 100. Foods with higher NuVal scores offer more nutrition. Think of it as taking all the information from the food product’s nutrition facts panel, analyzing the quality of the food ingredients, and then giving that food a single score. It’s that simple!

Food categories have varying score ranges, so compare foods within a food group (like comparing vegetables to vegetables) or across an eating occasion, such as snacks (like comparing popcorn to chips). Using NuVal in this way will help you achieve the best nutrition for all the foods your family consumes.

We don’t recommend trying to eat foods that exceed a set score, such as “I won’t eat anything below a NuVal score of 50”. You’ll end up eliminating food groups if you try this strategy. Instead, choose the higher scoring foods in each food group. For example, choose Kellogg’s Frosted Mini-Wheat Cereal with a NuVal score of 33 instead of puffed fruity cereal with a NuVal score of 23 to get more nutrition in your bowl of cereal.

Combine foods with higher and lower NuVal scores to get more nutrition at any meal. In our cereal example above, you could add fat free milk with a NuVal score of 91 and fresh strawberries with a NuVal score of 100 to really boost the nutrition value of your breakfast meal.
Your Meijer healthy living team is working hard to make healthy eating easy for you. Use our resources including menus, recipes, nutrition and fitness tips and NuVal to achieve your health goals and simplify your life. You’ll find these tools and more anytime at meijermealbox.com/healthy-living.

Seven Steps to a Healthier New Year:

1. Start with A Plan: Make it a point to plan your family meals each week. Planning not only helps you control what and how much you eat, it will also help to manage your family budget.
Simplify Planning: Let us do the work for you! Each week use our “Weekly Nutritious Menu and Recipes” posted at our healthy living website (www.meijermealbox.com/healthy-living)

2. Eat breakfast tend to eat fewer calories, weigh less and have more energy and focus throughout the day.

3. Get More Whole Grains: Replace refined grains with whole grains such as whole wheat bread, cereal and Meijer Multigrain Extra pasta. Whole grain foods help to maintain a healthy body weight, lower cholesterol, improve digestion and reduce the risk of heart disease, stroke and type 2 diabetes.

4. Fit in Fitness: Schedule time for regular fitness activities that are fun and suitable to your level of fitness. Health experts recommend a brisk walk or other form of activity just 30 minutes a day 4 to 5 days a week.

5. Do the “D”: Vitamin D is essential for bone health, positive mood, and may play a role in preventing certain types of cancer. Sunshine helps your body make vitamin D. Talk to your Meijer Pharmacist about whether you should consider a supplement since sunshine exposure is limited during winter months.

6. Be Mindful of Portions: Learn to recognize standard serving sizes so that you don’t overeat. For instance, a standard serving size of pasta is only a half cup (cooked) or about the size of a tennis ball. A serving of meat is only 3 ounces, or about the size of a deck of cards.
Visualize Your Plate: Half your plate should be plant foods (non-starchy vegetables and fruit), one-quarter should be your protein foods (meat, poultry, fish, etc) and the final quarter should be a starchy vegetable (such as corn or potato) or a whole grain (such as brown rice or whole wheat pasta).

7. Use NuVal for Nutrition: Check the NuVal scores of foods that you eat – higher scoring foods tend to be lower in calories, higher in fiber, and be more nutrient rich.

Pantry Makeover Challenge
How healthy is the food in your home? Now is the perfect time to put your pantry and refrigerator to the test! Here’s what you need to do:

1. Download the “NuVal Makeover Challenge” form from our website
2. For each of the following food categories, write in one or more items that are currently in your refrigerator or pantry.
3. Take this sheet to your Meijer store and write in the NuVal score for each item that you listed from your home.
4. Now, trade up to a healthier choice! Next to each item write in the name and NuVal score for a similar food item that has a higher NuVal score.

Start your new year with a freshly stocked pantry and refrigerator, filled with foods boasting higher NuVal scores.

Healthy Living Team Picks:
Check out these convenient food items that offer some surprising health benefits:

Hormel Natural Choice lunch meats and pepperoni. What we like: Nothing artificial in these wholesome products. These lunchmeats are also Gluten free. Grab these products from the lunchmeat case and head home with a healthier choice for you and your family.

McCormick Spices. What we like: Excellent quality spices packed with disease fighting antioxidants. Think outside the spice cabinet and use a dash or McCormick Cinnamon or Nutmeg in your daily coffee and tea to boost immune health. As a bonus, spices add flavor without adding calories or sodium!

Delmonte Canned Fruit and Vegetables. What we like: Fast and easy products to help you achieve your goal of 5 cups fruit and vegetables everyday Juice pack can fruit makes a great quick dessert and 50% less sodium Delmonte vegetables are a fast and easy addition to any dish or meal. Keep Delmonte juice pack fruit and reduced sodium can vegetables on hand in your pantry.

Motts Apple Sauce: What we like: All natural apple sauce is perfect to use as a substitute for fat in baked goods or just yummy heated with cinnamon on top of pancakes for breakfast. Single Serve Mott’s applesauce are the perfect addition to your lunch box.

Mott’s Light Apple Juice: What we like: All the flavor of apple juice with half the calories and sugar found in regular apple juice.

Quaker 50% Less Sugar Instant Oatmeal. What we like: All the convenience with half the sugar as a healthier breakfast or snack in an instant. Keep these in your desk drawer at work for breakfast or a mid-afternoon snack (when that sweet tooth kicks in!)

StarKist Tuna Water Pack Pouch. What we like: These go anywhere for lunch or a snack. Packed with protein and brain boosting omega-3 fatty acids.

Dannon Light 'n Fit Yogurt:  What we like:  A delicious sweet treat or grab and go breakfast packed with vitamin D and immune system boosting probiotics.

Healthy Living Recipe:

Pasta Casserole
Serves 8

Ingredients:
1 Tbsp Meijer olive oil (NuVal Score 11)
1 cup onion, chopped (NuVal Score 93)
1 large red pepper, chopped (NuVal Score 96)
1 cup celery, chopped (NuVal Score 96)
3/4 pound extra lean ground beef (NuVal Score 29)
1 tsp salt
1/2 tsp McCormick ground black pepper
1/2 tsp McCormick dried oregano
1/2 tsp McCormick garlic powder
2 cups chopped fresh mushrooms (NuVal Score 96)
1 (14.5 ounce) can Delmonte Diced Tomatoes, No Salt Added (NuVal Score 82)
2 cups Meijer Naturals Marinara sauce (NuVal Score 60)
2 cups water
1 1/2 cups 2% Milk shredded mozzarella (NuVal Score 23)
1 3/4 cups uncooked Meijer Whole Wheat elbow macaroni (NuVal Score 81)

Directions:
1. In a skillet, saute onion, red pepper and celery in butter.
2. Add ground beef and brown, breaking it up with a spoon.
3. Add mushrooms, salt, pepper, oregano, and garlic powder.
4. Add tomatoes, tomato sauce and water to the pan. Simmer, covered for 20 minutes.
5. Spoon enough mixture to cover the bottom of a 9″ X 13″ pan. Layer with uncooked elbows. Spoon remaining sauce on top. Sprinkle with cheese.
6. Bake uncovered at 350 degrees for 30 minutes. Remove and let stand for 5 minutes.

Nutrition Information (per serving): Calories 318, Fat 13g, Cholesterol 62, Sodium 562 mg, Carbohydrate 28g, Fiber 4g, Protein 22g.

Recipe adapted from NuVal.com

It’s that time of year when everyone is getting back in to the school routine. With all of the evening activities taking families in different directions, meals can get lost in between. The information below provides some ideas and tips to help families enjoy quick, healthy family meals together during their hectic schedules.

Nutrient-Rich. When planning meals and snacks, choose nutrient-rich foods such as Barilla Plus pasta and Smart Balance milk. The extra fiber in the pasta and the heart-healthy omega-3 fats in the pasta and the milk really give you a nutritious boost.

Balance. Include foods from each food group to meet your daily needs. Look for whole grains, lean meats, low-fat dairy products, colorful fruits and vegetables and healthier fats. On occasion, enjoy some sweet treats such as a Diet A&W Root Beer float with light ice cream or frozen yogurt - but remember to balance it out with a healthy meal.

Portions. Avoid portion distortion! Even a high intake of healthy foods can provide you with more calories than you need which can lead to weight gain. Try pre-portioned items including No Sugar Added Del Monte Fruit Cups, and use your plate as a guide: ¼ lean meat, ¼ whole grains, ½ non-starchy vegetables. Add a glass of low fat dairy beverage and a piece of fruit for a balanced meal.

NuVal. Use NuVal, the nutritional scoring system, to help find healthier food choices in each aisle. This easy-to-use, science-based food nutritional scoring system considers more than 30 nutrients of a product and boils the information down into one single number that can be used to compare foods. Scores range from 1 to 100. The higher the nutritional value, the higher the NuVal score. Look for NuVal scores on the shelf price tags of your favorite store brand and national brand products and easily compare them to make healthier choices.

Nutrient-Rich Lunches for Students

To make your children more interested in eating their healthy lunch, include them in the planning and packing of the lunch. Try these ideas:

1.    A portion of the Knorr Alfredo pasta side with chopped veggies, such as broccoli and/or mushrooms, and Bumble Bee tuna in a hot thermos. Include lowfat milk (with a cold pak) and grapes.

2.    Markets of Meijer deli turkey, a slice of 2% milk cheese, lettuce and sliced cucumbers in a whole grain pita half, 100% drinkable yogurt and dried cherries.

3.    Homemade chicken or tuna salad made with Hellmann’s Mayonnaise with Extra Virgin Olive oil in a whole grain tortilla, a string cheese, carrot sticks, and Ocean Spray 100% Cranberry Juice.

Quick Tips for Fast, Nutritious Family Meals

·         Cook extra chicken breasts when making the Tuscan Glazed Chicken to throw into a quick casserole for another night.

·         Use a slow cooker for quick and easy meals.

·         Keep your pantry, freezer and refrigerator stocked with healthy foods for fast weeknight dinners.

It’s that time of year when everyone is getting back in to the school routine. With all of the evening activities taking families in different directions, meals can get lost in between. The information below provides some ideas and tips to help families enjoy quick, healthy family meals together during their hectic schedules.

Nutrient-Rich. When planning meals and snacks, choose nutrient-rich foods such as Barilla Plus pasta and Smart Balance milk. The extra fiber in the pasta and the heart-healthy omega-3 fats in the pasta and the milk really give you a nutritious boost.

Balance. Include foods from each food group to meet your daily needs. Look for whole grains, lean meats, low-fat dairy products, colorful fruits and vegetables and healthier fats. On occasion, enjoy some sweet treats such as a Diet A&W Root Beer float with light ice cream or frozen yogurt - but remember to balance it out with a healthy meal.

Portions. Avoid portion distortion! Even a high intake of healthy foods can provide you with more calories than you need which can lead to weight gain. Try pre-portioned items including No Sugar Added Del Monte Fruit Cups, and use your plate as a guide: ¼ lean meat, ¼ whole grains, ½ non-starchy vegetables. Add a glass of low fat dairy beverage and a piece of fruit for a balanced meal.

NuVal. Use NuVal, the nutritional scoring system, to help find healthier food choices in each aisle. This easy-to-use, science-based food nutritional scoring system considers more than 30 nutrients of a product and boils the information down into one single number that can be used to compare foods. Scores range from 1 to 100. The higher the nutritional value, the higher the NuVal score. Look for NuVal scores on the shelf price tags of your favorite store brand and national brand products and easily compare them to make healthier choices.

Nutrient-Rich Lunches for Students

To make your children more interested in eating their healthy lunch, include them in the planning and packing of the lunch. Try these ideas:

1.    A portion of the Knorr Alfredo pasta side with chopped veggies, such as broccoli and/or mushrooms, and Bumble Bee tuna in a hot thermos. Include lowfat milk (with a cold pak) and grapes.

2.    Markets of Meijer deli turkey, a slice of 2% milk cheese, lettuce and sliced cucumbers in a whole grain pita half, 100% drinkable yogurt and dried cherries.

3.    Homemade chicken or tuna salad made with Hellmann’s Mayonnaise with Extra Virgin Olive oil in a whole grain tortilla, a string cheese, carrot sticks, and Ocean Spray 100% Cranberry Juice.

Quick Tips for Fast, Nutritious Family Meals

·         Cook extra chicken breasts when making the Tuscan Glazed Chicken to throw into a quick casserole for another night.

·         Use a slow cooker for quick and easy meals.

·         Keep your pantry, freezer and refrigerator stocked with healthy foods for fast weeknight dinners.

Great Grilling!
Follow these tips to keep your family cook-out healthy and safe!
Grilling is a flavorful and low-fat way to prepare foods. Propane gas grilling is a clean (and green) way to grill your family favorites. Burning foods during grilling can produce cancer promoting agents known as Heterocyclic amines (HCA’s). These simple tips will reduce potential HCA’s while grilling:
1. Don’t allow foods to blacken, char or burn. Keep a water bottle handy to douse any out of control flames and/or move food to a cooler area of your grill.
2. Fatty foods and sugary foods burn and char more than other foods. Trim excess fat from meats and poultry, and don’t add sweet sauces (BBQ sauce) until the last five minutes of grilling – reduce heat to low when your sauce is added.
3. Be proactive! Olive oil and citrus juices are protective and can reduce the production of HCA’s by as much as 95%. Add lemon or orange juice to your marinades and basting liquids (about 1/4 cup) – the acids also help to tenderize meats. Lightly brush foods, especially vegetables and fruit, with olive oil to cut down on flaring. However, even too much olive oil can cause flare ups – so moderation is important.
Note: discard marinades leftover from raw meats to avoid food-borne illness.

Perfect Family Picnic
Pack the perfect picnic in no time! Use our healthy, no fuss picnic menu:
• Whole Wheat pitas filled with Natural Choice Sliced Turkey, 2% Milk Shredded cheddar cheese and dressed Dole shredded lettuce (mix 2T Pompeian® Balsamic Vinegar, 2T Pompeian® Olive Oil, 1 tsp. Meijer Dijon Mustard, toss with shredded lettuce)
• Quick Pasta Salad: Mix 8oz. cooked Barilla Plus Penne Pasta with 1/2 Cup Meijer low-fat ranch dressing and one 12-ounce bag of Meijer Florentine Vegetables-thawed. Season with McCormick ground pepper.
• Baby Carrots and Sun Chips for snacking
• Pack plastic cups and a quart of Dannon Vanilla Yogurt, fresh Strawberries and Meijer granola to create dessert parfaits.
• Chilled Mott’s® Plus light apple juice, V-8 Fusion and water to stay hydrated.
• Don’t forget the Meijer EcoWise paper supplies!

Zesty Grilled Chicken
Serves: 6
Ingredients:
6 boneless, skinless chicken breasts
1 Cup Meijer plain yogurt
2 tsp. Meijer brown sugar
1 clove garlic, minced
2 tsp. McCormick ground cumin
1 1/2 tsp. McCormick ground coriander
1/4 cup fresh parsley, chopped
1/4 cup lemon juice
Meijer Canola or Olive Oil non-stick cooking spray
Directions:
Place the yogurt, brown sugar, garlic, cumin, coriander, chopped parsley and lemon juice in a large nonmetallic bowl and mix until well combined. Add the chicken to the marinade and turn to coat well. Cover and refrigerate for at least 2 hours or overnight.
Lightly spray the barbecue grill with non-stick cooking spray and then preheat the barbecue to medium heat.
Remove chicken from the marinade and lightly season with salt and pepper. Cook the chicken pieces turning them frequently, for 15-20 minutes or until they are cooked through (meat will no longer be pink and reaches an internal temperature of 165oF).
Approximate Nutrition Information per Serving: 230 calories, 8g Fat, 2.5g Saturated Fat, 103 mg Cholesterol, 32g Protein, 6g Carbohydrate, 4g Sugar, 0g Fiber, 130mg Sodium.

Food Pyramid Choices
Whole Grains. Include three servings of whole grains as part of your daily diet such as oats, brown rice, whole wheat, quinoa, barley or buckwheat. You can easily add whole grains to your meals by substituting half the white flour with whole wheat flour in your recipes for cookies, muffins, quick breads and pancakes or adding half a cup of cooked brown rice, barley or Barilla Whole Grain Penne Pasta to your favorite canned or home-made soup.

Lowfat dairy. Consuming three servings of lowfat or fat-free dairy foods is key to bone health and reduces the risk for osteoporosis. Lowfat and fat-free milk, yogurt and reduced-fat cheese are good choices for snacks and at mealtime. Blend Smart Balance Fat Free milk with Omega 3 with fresh banana slices for a creamy fruit smoothie. Layer low-fat granola, fresh fruit and Breyer’s Inspirations lowfat vanilla yogurt for a delicious parfait.

Lean Meats. Go lean with 6 oz of protein-rich meats such as boneless skinless chicken breast, turkey, lean beef, lean pork or fish per day. Protein plays an important role in building muscle, maintaining a healthy weight and fueling physical activity. Add lean meats to casseroles, pasta, soups and salads. Grill, broil or stir-fry your meats to reduce the fat and calories. Try the Valley Fresh Chicken Pasta Salad recipe in this brochure for a quick and healthy summer meal.

Fruits & Vegetables. Eating fruits and veggies in a variety of colors provides a broad range of nutrients. Make sure to eat at least 5 servings of fruits and vegetables daily. Start by adding strawberries to your cereal, have an apple and salad for lunch, eat grapes for a snack and mix broccoli in your pasta for dinner which makes 5 a day!

Get Fluids. Whether you are working, lying out in the sun or exercising make sure you stay hydrated so that you have more energy. You’ll also want to replenish water lost through sweat during exercise. Nourish and hydrate your body with refreshing beverages like Propel Fit Water, Gatorade 2 Blueberry Pomegranate, Fruit2 O and Northland Cranberry Juice.

Get the Most Nutrition for your Money
The NuVal Nutritional Scoring system at Meijer helps you find healthy foods at a glance. The system scores foods from 1 to 100. The higher the score the more nutritious the food. Look for NuVal scores on the shelf tag under products. Compare scores within a category and see where you can “trade up” to healthier choices. See the tips below for increasing the average NuVal score of your diet and visit www.nuval.com for more information.

Nutrition Boosting Tips
• Shop the produce department. Almost all fruits and vegetables score high on the NuVal scale- they are low in calories and full of disease-fighting nutrients.
• Use Barilla Plus Pasta (NuVal score of 91) vs. regular pasta (average NuVal score of 48).
• Planter’s Go Pak Nutrition Healthy Nut Mix has a NuVal score of 71 and helps manage your portion sizes while making a healthy choice.
• Purchase low fat and fat free dairy foods. Select delicious Breyer’s Inspirations Lowfat Yogurt and fat free milk (NuVal score of 91) vs. whole milk (NuVal score of 51). Try the new Smart Balance Fat Free Milk with antioxidants.
• Select cereals that are high in fiber and low in sodium and added sugars. Shredded Wheat, for example, has a NuVal score of 91.
• Control calories from fat by using Ken’s Lite Accents Salad Dressing Spray.
• Use Brownberry Whole Grain bread for your sandwich and substitute bologna (NuVal score of 8) with Valley Fresh White Chicken (NuVal score of 27).

Valley Fresh Chicken Pasta Salad

8 oz uncooked Barilla Plus rotini pasta
1 (10 oz) can Valley Fresh 100% Natural white chicken, drained and shredded
1/4 cup diced red onion
1 cup dresh quartered strawberries
1/2 cup fresh blueberries
1 cup fresh cubed pineapple
1 cup lowfat creamy poppyseed salad dressing or Ken's Lite Accents Raspberry Walnut Salad Dressing Spray
Fresh spinach leaves

Prepare pasta as directed on package: rinse under cold water and drain well. Toss pasta with onion, strawberries, blueberries, pineapple and poppyseed dressing. Serve salad over a bed of fresh spinach.

Serves 6.

Recipe adapted from www.valleyfresh.com

Nutrition Information per serving:
Calories 370, Total fat 11 g, Saturated fat 1.5 g, Cholesterol 30 mg, Sodium 880 mg, Carbohydrate 54 g, Fiber 5 g, Protein 19 g

NuVal Scavenger Hunt. Thousands of products within Meijer have NuVal scores to help you chose healthier options within each department. Make it fun by getting the whole family involved in looking at NuVal scores to find healthier foods for meals and snacks.

Family Room Picnic. Spice things up by having meals in a different location. Spread out the picnic blanket and serve sandwiches, fruit, pasta salad and refreshing drinks. Then, after the meal, play board games together on the picnic blanket.

Cook Together. Plan and prepare dinners with your children. In addition to spending time together, cooking can give your children an appreciation for making healthy choices while also working on their math and measurement skills. The Turkey Spinach Rolls recipe in the monthly recipes section of the Healthy Living website is a delicious recipe to try as a family.

Hike Or Bike in a Local Park. Playing with your family is fun and an easy way to squeeze in some physical activity. Remember to take some quick and healthful snacks along, such as individual containers of Musselman’s applesauce and South Beach Living Fiber Fit™ Berries ‘n Crème Granola Bars. Don’t forget to stay hydrated by packing 100% Mott’s apple juice or water .

Celebrate Kids

Once again, Meijer is participating in the program Produce For Kids this Summer. You can help children in your community by buying certain produce items at Meijer from June 7^th to July 3^rd. The money raised benefits Children’s Miracle Network hospitals in your area. For more information and produce recipes, visit your local Meijer store or www.produceforkids.org.

Celebrate Mom

1.    Mother’s Day Brunch. Make Mother’s Day extra special for your mom by making her brunch. Try a Breakfast Burrito served with a Straw-Nana Smoothie (recipes in monthly recipes section of the Healthy Living website).

2.    Health Buddy. Offer to go with your mom to her regular doctor’s appointments or mammograms or the Meijer Pharmacy clinic screenings. Sometimes it is nice to have the support of a family member there in the room. Plus, it is helpful to have another set of ears to hear the recommendations from the doctor and Meijer Pharmacist.

3.    Photo Gifts. Bring in photos to the Meijer photo department and have them create a Life in Motion DVD Photo Show, flip book or photo book.

4.    Afternoon Tea. Spend some time with your mom catching up over green tea and treats such as cucumber sandwiches. Or enjoy lemonade with healthy snacks, such as lowfat cheese cubes and whole grain crackers.

5.    Gardening Goodies. Give your mom a pail or planter with gardening tools. Place a Meijer gift card in the pail so that your mom can buy colorful flowers to plant. Offer to spend time planting the new flowers with her.

Pleasing Picky Eaters

Please your picky eater by being open to a variety of different food options, without prejudice. Try these tips:

1. Offer bite-size finger foods: Sliced apples or pears, fresh berries, Mt. Olive Petite Kosher Dills, Teddy Grahams
2. Try different tastes and textures: Dole Fruit Gels, V8 Fusion Juice and V-8 Low Sodium Vegetable Juice (really!), Crunchy fresh vegetables and frozen berries
3. Sneak in nutrition: Barilla Plus Pasta, Horizon Organic Milk DHA. Smoothies blended with yogurt, fruit and vegetables (carrots)

Remember mom’s advice “don’t snack before meals”. Keep trying new foods with your children frequently, offer variety, and don’t get too anxious about food jags and picky eating. See your child’s doctor if you’re concerned that picky eating is becoming a health issue.

Healthy Eating for Learning and Behavior:

Did you know that one in 100 children are challenged with an Autism spectrum disorder; that ADD/ADHD is as common as being left-handed. When it comes to diet for autism and ADD/ADHD, most health experts agree on a few nutrition recommendations:

1. Provide consistent meal times with few interruptions; this will decrease meal time stress and frustration for children. Be sure to balance meals with protein, whole grain carbohydrates and healthy fats – doing so will minimize peaks and valleys in blood sugar levels, contributing to behavior problems. Natural Choice Lunchmeats provide quality protein without additives or gluten; perfect for your child.

2. Vitamin B-6 is essential for nerve and brain function. Some research studies support using supplemental vitamin B6 at high doses to increase neurological activity in the brain. Fortified Cereals are an excellent source of B6, and Potatoes and Bananas are a good source of vitamin B6.

3. Zinc is another nutrient that holds promise for decreasing impulsive and hyperactive behavior, predominately in older children. Discuss supplementation with your pediatrician first – minerals are “actively” absorbed by the body and supplementation with one mineral, such as zinc, may result in a deficiency in another, like iron. Beef, Pork, Fortified Cereals and Meijer Brand Beans are all good sources of dietary zinc.

4. Increase intake of marine sources of omega-3 fatty acids (DHA, EPA) through diet and supplements. Omega-3 fats feed the brain and boost the immune system. Discuss the use of Meijer brand Omega-3 Supplements with your Meijer pharmacist or doctor.

5. Provide enough fiber and fluid. Children with Autism often suffer with constipation. Fiber rich foods and nutrient-rich beverages help relieve constipation. Barilla Plus Pasta is an excellent source of fiber and a good source of omega-3 fatty acids.
5. Keep it close to nature! Decrease artificial ingredients in your child’s diet (such as artificial colors, flavors, preservatives and potential pesticide residues). Organic foods, like Horizon Organic Milk may be a good choice for your child.

6. If you suspect your child has a milk (casein) or wheat (gluten) allergy, have your child allergy tested before drastically changing their diet. Gluten-free, casein-free diets are restrictive and eliminate two food groups, milk and bread, from your child’s diet. See our Name Brand gluten free and Meijer brand gluten free/allergen list at meijerhealthyliving.com.

Healthy Living Recipe

Recipe Time: 25 Minutes, Serves 4

Ingredients
1 1/4 to 1 1/2 lbs. Salmon, skins removed cut into 4 pieces (lightly season with salt and McCormick fresh ground black pepper)
3 Tbls Meijer Dijon Mustard
1/4 cup Mrs. Butterworth Lite Syrup
2 Tbls. Meijer brown sugar

Directions
Preheat oven to 350°F. Lightly coat a shallow baking dish with nonstick cooking spray. Place fillets, skin side down, in baking dish.
Whisk together syrup, mustard and brown sugar in small bowl. Pour over salmon.
Bake 15 to 20 minutes or until fish flakes with fork. Garnish with fresh parsley, if desired.

Approximate Nutrition Information (per serving): 260 Calories, 10g Fat, 3g Saturated Fat, 27g Protein, 15g Carbohydrate, 200 mg Sodium.

Serving suggestion: Serve with steamed whole green beans, Barilla Plus Pasta, Horizon Organic Milk and fresh pineapple slices for dessert.

Be Consistent. Eating your meals and snacks about the same time everyday will keep your blood sugars steady. Your body will have the fuel it needs to keep your energy levels up and prevent low blood sugar. If you’re on the run, plan to pack something that’s portable and portion- controlled such as a single serving Mott’s Plus CranRaspberry applesauce with fiber or Del Monte diced pears in light syrup fruit cup.

Maintain a healthy weight. If you are overweight, lower your calorie intake and increase physical activity to assist with weight loss. Try making a few small changes at a time. Focus on eating smaller portions, eating less fat and more vegetables. Check serving sizes on packages and measure your food to keep you on track. You can also switch to a smaller plate. Studies show people eat less when their plate size is reduced.

Keep moving. Being physically active helps the insulin your body makes work better and can improve your blood sugar levels. The key is to pick an activity you enjoy and stick with it. You will need to monitor your blood sugar levels more often when you first start exercising.

Nutrition is Key

• Reduce swings in blood sugars and increase your satiety by including fiber rich foods as part of your daily diet. Make sure to have whole grain cereals, breads & pasta, vegetables, fresh fruit or canned fruit like Del Monte sliced peaches in lite syrup.

• Choose lean protein to make a salad or sandwich for a healthy lunch. Try Starkist Tuna Creations Zesty lemon pepper and Healthy Ones Deli thin turkey.

• Reduce your calories and fat to maintain a healthy weight. Use Hellman’s reduced fat mayo to make a salad, wrap or sandwich.

• Quench your thirst and stay hydrated with beverages that are low in carbohydrates such as Propel, Crystal Light On the Go, Diet Dr. Pepper or Aquafina.


Healthy Snacks for Diabetes
These snacks are 200 calories and count as 2 carbohydrate servings.
• 1 cup Del Monte Mixed Fruit in Light Syrup with ¼ cup Meijer Lowfat Cottage Cheese
• 3 Graham Crackers with 1 cup Mott’s Plus Light Apple Juice
• ¾ cup Unsweetened Cereal with 1 cup Meijer Fat Free Milk
• 1 cup Meijer Light Vanilla Yogurt topped with ¾ cup Blueberries
• ½ Turkey Sandwich (made with Healthy Ones Deli Thin Turkey Slice & 1 slice Whole Wheat Bread) with 1 cup Old Orchard Healthy Balance Pomegranate Blueberry Acai Juice