January 2012 – Weight Management

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!