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EShopRite from Home – US Nutrition

US Nutrition promotion starts Sunday, December 15th and is valid thru Saturday, December 21, 2013

Save $10 at ShopRite from Home when you spend $20 on participating US Nutrition and/or Kraft items in a single transaction. 

Enter promo code: SNOWFLAKE at checkout 12/15 – 12/21/13  to receive the discount. (Discount will appear on final register receipt)

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Click here or click the image above to select a store and begin shopping. 

*Please note that the US Nutrition image will not appear on the ShopRite from Home home page but when clicked the products for both Kraft and US Nutrition will appear together in one list.


Offer valid at ShopRite from Home only. Offer not valid in store or at shopritedelivers.com.  Purchases must be made in a single transaction. Your qualified purchase is calculated after Price Plus Club discounts have applied. Shopping fees and delivery fees may apply. Your orders must be picked up or delivered by 12/21/13 to qualify for this offer. The items pictured are for display purposes only and may not be available at the time of purchase.   Discount will be reflected on your final register receipt.


Nutrition for Moms-to-Be

Pregnancy is an exciting time as you prepare your home for the little one’s arrival. It’s also a time to evaluate your diet. You may need to add some foods to your daily meal plan that you’ve never tried before. This Mother’s Day we’re focusing on nutrition tips and guidelines for mothers-t0-be. *

 First Trimester: Weeks 1-12

Congratulations!  You’re expecting! First things first: talk to your doctor about getting started on a prenatal vitamin.  Prenatal vitamins are different than regular multivitamins because they contain more folic acid and iron which help prevent neural tube defects and anemia.  Some prenatal vitamins may even contain Omega-3 fish oils for healthy brain development.  Look for a prenatal vitamin that contains:1

Folic acid — 400 to 800 micrograms              Zinc – 15 milligrams

Calcium — 250 milligrams                                Copper – 2 milligrams

Iron — 30 milligrams                                          Vitamin B6 – 2 milligrams

Vitamin C — 50 milligrams                              Vitamin D – 40 international units

Next, familiarize yourself with the foods that should be avoided during pregnancy.2

  • Fish high in mercury – swordfish, king mackerel, tile fish and shark.  Limit canned white tuna, albacore tuna and tuna steak to 6 ounces a week.
  • Undercooked or raw seafood like sushi and sashimi, and ceviche.
  • Undercooked poultry, eggs and red meat.  Cook all red meats, poultry and eggs fully.  This means no runny yolks and no rare steaks and burgers.  If you are eating processed lunch meats, you must microwave them until steaming or avoid them completely. Avoid Caesar dressings and hollandaise sauce since they may contain raw egg yolks.
  • Unpasteurized soft cheeses like brie, feta, camembert and bleu cheese.

If you experience morning sickness, it’s best to have a few tricks and tips for keeping the nausea at bay.  Despite its name, morning sickness can happen at any time of the day.  Your best defense is to stick to an eating schedule because an empty stomach triggers nausea during pregnancy. Try to eat small, frequent, easy-to-tolerate meals. If you are having trouble keeping food and drinks down, you’ll need to contact your doctor as dehydration can become a problem and certain anti-vomiting medications can be prescribed.  Helpful tips for dealing with nausea:

  • Sip on ginger tea or ginger ale
  • Dry crackers by bedside can help if you feel nausea during the night
  • Cold water with lemon

 Second Trimester: Weeks 13-27

Feeling better yet?  Your appetite might be coming back along with your energy.  The second trimester is a great time because many of your pregnancy symptoms start to disappear.  However, this is when you may begin to experience pregnancy cravings.  During pregnancy you will need to some extra calories, but “eating for two” is a myth.  The American Board of Pregnancy recommends adding an extra 300 extra calories y.  What exactly does 300 calories mean?  Try a peanut butter and jelly sandwich on whole-wheat bread, a Greek yogurt with sliced almonds and fruit, or a smoothie made with fruit and low-fat milk. 

Keep in mind the guidelines for recommended weight gain during pregnancy: In general weight gained in the first trimester is 1-5lbs, and then it is about 1-2lbs per week in the second trimester, and 1-2lbs per week in the third. 3

  • 25-35 pounds if you were a healthy weight before pregnancy, with a BMI of 18.5-24.9
  • 28-40 pounds if you were underweight before pregnancy with a BMI of less than 18.5
  • 15-25 pounds if you were overweight before pregnancy with a BMI of 25-29.9
  • 11-20 pounds if you were obese before pregnancy with a BMI of over 30

 Third Trimester: Weeks 14-40

The baby is continuing to grow, which means your body has to make room for it. .  Heartburn, reflux and a loss of appetite can occur as digestive organs are pressed.  Here are some tips for digestive relief:

  • Avoid fatty, greasy, spicy and acidic foods.  They will just cause irritation.
  • Stick to small frequent meals
  • Avoid lying down after eating for at least 1 hour.
  • Talk to your doctor or pharmacist about over-the-counter heartburn relief that is safe during pregnancy.

 Here’s What You Need, Why You Need It, and Where to Find it.

 

 

  1. Mayoclinic.  Prenatal vitamins: Why they matter, how to choose http://www.mayoclinic.com/health/prenatal-vitamins/PR00160
  2. Mayoclinic. Pregnancy nutrition: Foods to avoid during pregnancy. http://www.mayoclinic.com/health/pregnancy-nutrition/PR00109
  3. American Pregnancy Association.  Eating for Two When Over/Under Weight. http://americanpregnancy.org/pregnancyhealth/eatingfortwo.html

** This is general advice and you should always consult your doctor before making any changes to your diet.

 

Content courtesy of: 


Dole Nutritional Chart

 

Click for printable version 


Are Your Young Athletes Getting The Nutrition They Need?

 

 

 

 

 

 

 

If your children are involved in extracurricular sports or exercise regularly, they need extra calories, vitamins and nutrients to help give them energy while exercising and support their growing bodies. If they don’t get enough of these vitamins and nutrients, or make unhealthy food choices, they may be less likely to reach their peak performance and may actually lose muscle mass instead of building it.

Listed below are some nutrition tips that you should keep in mind if your children are involved in sports.

Vitamins and Minerals

It is essential that your children get plenty of calcium and iron in their diet. Calcium is important because it helps build strong bones, which can help reduce the likelihood of stress fractures while exercising. Encourage your children to eat low-fat dairy products, including milk, cheese and yogurt. Iron transports oxygen to the muscles. If your children don’t get enough iron, they may tire easily since their muscles aren’t getting enough oxygen, which can in turn affect their athletic performance. To help make sure they get enough iron in their diet, offer your children iron-fortified cereals, leafy green vegetables and lean cuts of red meat.

Carbohydrates

Your children need carbohydrates, with a majority of them coming from whole-grain foods, to help fuel their bodies while they are exercising. Whole-grain foods, such as oats, whole wheat bread, pastas and cereals and starchy vegetables, also provide your children with fiber and nutrients they need to maintain their overall health.

Protein

Protein can help your children build strong muscles when combined with strength training and other forms of exercise. Many foods that are good sources of protein are also high in fat, however, so you need to educate your children about which ones to choose. Encourage your children to eat protein-rich foods such as fish, skinless white meat poultry, low-fat dairy products and soy products.

Hydration

In addition to eating a healthy diet, it is also important that your children are properly hydrated when they are exercising. Your children need to drink plenty of water or other fluids before, during and after exercising to help avoid heat-related illnesses and dehydration. The National Athletic Trainers’ Association (NATA) has made the following recommendations regarding hydration and exercise:

  • Before exercise. Drink 17-20 ounces of fluid 2 to 3 hours before activity, and drink an additional 7 to 10 ounces 10 to 20 minutes prior to exercise.
  • During exercise. While exercising, you should drink 7 to 10 ounces every 15 minutes.
  • After exercise. Drink at least 20 ounces of fluid for every pound lost within 2 hours of finishing your workout.

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Affordable Nutrition in a Can!

Just because some of your favorite summertime foods aren’t in season doesn’t mean your diet has to hibernate this winter. Delicious foods that are full of nutrition are waiting for you in the canned foods aisle. Check out these healthy eating ideas for canned foods and don’t forget to stock up this week at our 40th Anniversary Can Can Sale!

Beans
Talk about a nutritional bang for your buck! Canned beans are loaded with protein, fiber, and essential vitamins and minerals. You can make them the star of your meal or a simple side dish. Here are a few ideas:

  • Top a mixed green salad with chick peas, cannellini beans or kidney beans.
  • In a food processor, blend chick peas, lemon juice, garlic, parsley and olive oil to make a delicious bean dip to serve with fresh vegetables
  • Make a vegetarian chili with a mixture of your favorite beans. Try black beans, pinto beans, and kidney beans.

What to look for: No-salt-added or low-sodium varieties (or simply drain and rinse canned beans to remove about 40% of the sodium)
Try: ShopRite beans, ShopRite Organic beans, Goya low sodium varieties

Fish
Canned fish is a low-cost way to get some heart-healthy nutrition into your diet. The American Heart Association recommends eating fish at least twice a week because it’s a good source of protein and low in saturated fat. Fatty fish, including trout, sardines, tuna, and salmon, are also high in omega-3 fatty acids, which may reduce the risk of heart disease. Here are a few ideas:

  • Tuna salad with a twist: Add chopped fresh parsley, lemon juice, capers and a drizzle of olive oil to canned tuna. Serve over a mixed green salad or with whole grain bread.
  • Salmon salad sandwich: add diced celery, onion and light mayonnaise to canned salmon for a delicious sandwich.

What to look for: Canned fish packed in water, reduced sodium versions if available
Try: ShopRite Albacore Tuna in water, Chicken of the Sea Chunk Light in water 50% less sodium, Bumble Bee Wild Alaskan Pink Salmon

Fruits and Vegetables
You don’t have to sacrifice flavor or texture when using canned fruits and vegetables. Here are some great ideas for adding more canned fruits and vegetables to your diet:

  • Add canned artichoke hearts in water to pasta dishes or salads
  • Sauté canned spinach with garlic and olive oil for a simple side dish
  • Fold a few spoonfuls of canned pumpkin into tomato soup for extra flavor and texture
  • Use canned peaches as a topping for low-fat ice cream or yogurt, a smoothie ingredient or as a snack on their own

What to look for: No-sugar-added canned fruit, no-salt-added or reduced sodium vegetables (or simply drain and rinse), fruit packed in its own juices
Try: ShopRite canned peaches in pear juice, ShopRite no salt added vegetables, Rienzi canned artichoke hearts.


Dietitian’s Selection

Understanding the Dietitian Selection Product & Recipe Programs

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Dietitian’s Selection Products

Our Dietitian Selection items have been selected by our team of registered dietitians to help you identify “better-for-you” products and improve overall diet quality.  Our Dietitian Selection items must meet standard guidelines that are outlined below.

Items are aligned with the American Heart Association nutrition guidelines.  Item’s are lower in total fat, saturated fat, low in cholesterol, and limit sodium to 480 mg (per serving) or 600 mg (meal and main dish).  Items also contain 10% or more the daily value for Vitamins A or C, Calcium, Iron, Protein, or Dietary Fiber.

 Ingredients to Avoid:
• High Fructose Corn Syrup
• Partially Hydrogenated Oils/Fats
• Monosodium Glutamate (MSG)
• Artificial Colors/Certified Colors
• Artificial Flavors
Ingredients to Encourage:
• Whole Grains
• Minimally Processed
*Juice category must be 100% juice and contain no added sugar.  Exceptions in the cholesterol category are made for shrimp and other shellfish , which are a lean source of protein and low in saturated fat.


 

Dietitian’s Selection Recipes

ShopRite‘s Dietitian’s Selection recipe program is a collection of better-for-you recipes, hand-picked by our in-store Registered Dietitians and chefs.

Each recipe is created with your health in mind using healthy and delicious ingredients like whole grains, fruits, vegetables, and lean sources of protein.  Our recipes make it easy for you to include essential nutrients in your diet while still limiting the amount of total fat, saturated fat, trans fat, cholesterol and sodium.

Our Dietitian’s Selection recipes are all based on criteria from the USDA Dietary Guidelines.

Dietitian’s Selection Criteria:
(Based on a 2,000 Calorie Diet)
≤ 25% total calories from Total Fat
≤ 10% total calories from Saturated Fat
≤ 300 mg cholesterol/day
≤ 2300 mg sodium/day

Side Dish/Snack (Grain or Vegetable Based), Per Serving:
≤ 5 grams Total Fat
≤ 1.5 grams Saturated Fat
≤175 mg Sodium
≤20 mg Cholesterol

Complete Meal (Entrée and Side Dish), Per Serving:
≤ 19 grams Total Fat
≤ 7.5 grams Saturated Fat
≤ 775 mg Sodium
≤ 100 mg Cholesterol

Individual Food Item/Entrée, Per Serving:
≤ 14 grams Total Fat
≤ 6 grams Saturated Fat
≤ 600 mg Sodium
≤ 80 mg Cholesterol

Look for approved Dietitian Selection items and recipes throughout the weekly circular, in the aisles and at the food service and deli counters. To locate a ShopRite Registered Dietitian visit our Store Locator Page

dietitians-selcetion-tag DietitianSelection-logo choices catch

 

 

 


Cheese FAQs

What is cheese?

In simple terms, cheese is a concentrated form of milk. It’s made by treating the milk so that it coagulates into curd (a thick, custard-like solid) and, at the same time, releases a thin, watery liquid called “whey.” The curd is then prepared and ripened, becoming the basis for the cheese.

 What happens to the whey after the cheese is made? Is it just thrown out?

Even though the whey represents the water that’s a large part of milk, it is still highly nutritious and is used in making many other food products, even other cheeses, such as Italian Ricotta. Whey is also used in many baked products, in medicines, in whey protein powders used by athletes and even in some skin care preparations. However, most whey is used to feed farm animals or to fertilize farmland.

 How many varieties of cheese are there?

No one knows for certain, but it’s estimated that there are more than 1,000 natural cheeses and about as many processed ones.

 What is processed cheese? Is it real cheese or an imitation?

Pasteurized process cheese is real cheese. It’s a good example of “cheese made from cheese”. For the most part, it consists of a blend of natural cheeses that have been treated with heat to stabilize their development and produce a uniform flavor and texture. Often other ingredients are added, such as emulsifiers, spices, herbs and other flavoring accents.

Pasteurized cheese foods and cheese spreads are simply variations of processed cheese that generally contain less fat and more moisture.

 What are cold pack cheeses?

They’re a variety of natural cheese that is ground without the use of heat to be spreadable. They may be blended for taste and texture with other cheeses or ingredients.

 How are different varieties of cheeses made?

The type of cheese made depends on a wide variety of factors: the animal from which the milk comes; the soil, grasses, water and climate of the region in which the animal grazes; and the cheesemaking process used, to name just a few.

 Does cheese have the same food value as milk?

Cheese is basically a concentrate of milk, with highly concentrated forms of the same nutrients—protein, calcium, vitamins and butterfat.

 How much fat is in cheese?

It depends on the type of cheese you’re eating. (For specific details, reference the nutritional information printed on the packaging.) Many cheeses have 8 grams of fat per ounce (1 oz. = 28 g). Low fat and reduced fat cheeses have between 3 and 6 grams per ounce. There is little that will be saved in the way of fat and calories by eating a low-fat cheese and much to lose in flavor, texture, and quality. Flavor in cheese is greatly due to its fat content. It’s also important to remember that whether you’re using it in recipes or as a snack, cheese is an excellent source of calcium and protein.

 What does the term “butterfat content” mean?

Cheese is essentially made up of water, fat and protein. “Butterfat content” is the ratio of protein and fat that remains in a cheese after all the water is removed.

Butterfat percentage is very different from the percentage of fat in a cheese. A 50% butterfat means that half of the dry matter is fat, and the other half is protein and minerals.

Most of the world’s best known and most widely-used cheeses fall into the category that’s referred to as full fat cheese—cheeses such as Cheddar, Swiss and Provolone that have from 45% to 55% butterfat in their dry matter. For some cheese, extra cream is added to the milk to increase the butterfat content. For example, this is done with some bries and they’re referred to as double crème cheeses. This means that the butterfat content has been increased to about 60%. Triple crème cheeses have an even greater butterfat content—as much as 70% to 75%.

Partial fat cheese is usually made from milk which has been skimmed or decreamed—and butterfat in such cheeses can range anywhere from 15% to 45%. Italian Parmesan is an example, usually containing about 35% butterfat in the dry matter. Low fat cheese contains 15% or less butterfat in the dry matter.

 What does “chèvre” mean?

“Chèvre” is the French word for goat—as well as for the various types of cheeses made from goat’s milk. They come in any number of shapes and sizes and in various degrees of freshness and ripeness.

 What is the rind on cheese?

Basically, the rind is a coating that protects the interior of the cheese as it ripens. The rind may develop naturally, as with genuine Swiss for example, or it may be an artificial rind—like the inedible wax you see on Gouda.

 Does the rind have anything to do with the flavor of the cheese?

Yes. Washed rind cheeses like Liederkranz tend to be very aromatic. Surfaced ripened cheeses like brie take on the added flavor and interest of their white mold rinds.

 Is mold on cheese harmful?

Mold is actually a form of microscopic organism—otherwise known as microbes—that feeds on cheese. It may be there either intentionally or unintentionally.

In Danish Blue, for example, a form of penicillium bacteria—also used to make penicillin—is intentionally used to develop a harmless, edible and really delicious blue mold. The downy white rind we see on a cheese like brie is another form of penicillium—one that instead of being blue, develops an edible white mold on the surface of soft-ripened cheeses.

Sometimes mold can develop as a result of improper storage and handling; this is what we call unintentional mold. In many cases, unintentional mold can be scraped or cut away and the remaining cheese can still be enjoyed. Always remember, it’s better to be safe than sorry when it comes to the foods you consume. If you have any doubts, it’s best to throw the cheese away.

 How can “unintentional” mold be avoided?

Mold spores are very light and travel easily through the air, affecting other cheeses. Because of this, cheeses should be carefully handled and should be kept tightly wrapped and refrigerated. Another good suggestion is to keep cheeses that should have mold away from those that shouldn’t.

 My cheese has visible mold. Do I need to throw it away or can it be saved?

It depends on the extent of the mold, really. But if it’s just surface mold, most cheese experts would say that you can scrape or cut off the mold and enjoy the cheese anyway.

Sometimes mold indicates that a cheese is spoiled beyond redemption. But how do you know when this happens? To some degree it requires knowing what the cheese looks and smells like when it’s good. That way, if something’s wrong, you’ll recognize it immediately.

 My cheese has no visible mold, but it doesn’t look/smell like it should. Do I need to throw it away or can it be saved?

First, make sure the cheese hasn’t lost any of its natural moisture, becoming drier or harder than it should. You may want to compare your piece to a fresher piece to see the true difference. If the texture is still worthy of eating, you can consider keeping it. Too dry? Too hard? Toss it!

Second, check the color of the cheese. If the color and appearance is the same as when you bought it, you can most likely keep it. Is it unusually dark? Does it have any unusual spots? Toss it!

Third, closely examine the aroma of the cheese. If it still smells like it did when you bought it, it’s most likely safe for consumption. If it’s developed an odd aroma (keep in mind, some cheeses are naturally stinky), toss it!

Finally, make sure that no surface mold has spread to the interior of the cheese. No questions asked here—toss it!

Always remember, it’s better to be safe than sorry when it comes to the foods you consume. If you have any doubts, it’s best to throw the cheese away.

 How long will most cheeses keep?

That depends on two things: the cheese and the packaging. Generally, the more moisture a cheese has, the shorter its shelf life. A high-moisture cheese, like cottage cheese, won’t last nearly as long as an aged Parmesan. Shelf life of cheeses will vary. A general rule is the softer the cheese (higher moisture), the shorter the shelf life; the harder the cheese (lower moisture), the longer the shelf life.

  • Soft unripened cheeses (ricotta, cottage cheese): shelf life of 2 to 4 weeks
  • Soft-ripened cheeses (brie): shelf life of 4 to 8 weeks
  • Semi-soft cheeses (muenster, Monterey Jack): shelf life of 2 to 3 months
  • Firm cheeses (Swiss, Cheddar): shelf life of 3 to 6 months
  • Hard cheeses (Parmesan, Romano): shelf life of 7 to 9 months
  • Processed cheeses (American): shelf life of 9 to 12 months

Once a cheese has been opened or removed from its packaging, its shelf life will rapidly accelerate. A good recommendation is to use the cheese quickly after opening it. You’ll also want to wrap the cheese tightly to preserve it as best as possible. The objective is to keep the air out and the fresh moist flavor of the cheese in.

 How much cheese should a person buy at a time?

Generally buy only as much cheese as you plan to use in a week or two. The exceptions, of course, are the hard grating cheeses. They last a long time provided they’re kept in a cool place and are well wrapped to help retain moisture.

 What is the difference between raw milk cheese and pasteurized cheese?

As the names imply, raw milk cheeses are made with raw milk and pasteurized cheeses are made with pasteurized milk.

Pasteurization is a process that kills harmful bacteria by heating milk to a specific temperature for a set period of time. Pasteurization aims to slows microbial growth and reduce the number of pathogens found in milk to prevent disease.

Raw milk has not been pasteurized or homogenized. Some people prefer raw milk cheeses because they believe that the pasteurization process not only kills pathogens, it also kills some of the flavor. Raw milk cheeses can only be sold in this country if they’re aged for a minimum of 60 days, the minimum length of time required to eliminate any harmful microorganisms.

 Are raw milk cheeses sold in this country?

They are—provided they’re aged for a minimum of 60 days. That’s sufficient to eliminate any harmful microorganisms.

 Does cheese need to be refrigerated?

Refrigeration between 35 to 40° F helps to preserve freshness. It is absolutely necessary for softer cheeses. Leaving cheeses unrefrigerated for long periods of time will dry them out and cause a thin layer of oil to separate from and coat the cheese. It will also rapidly accelerate their shelf life.

Because they have less moisture in them, hard grating cheeses like Parmesan and Romano can go for extended periods without refrigeration.

 Can cheese be frozen?

Although freezing won’t spoil the cheese, its texture will change and become less smooth so freezing is not recommended. If you must freeze it, know that soft and/or highest fat cheeses freeze better than lower fat cheeses. Frozen cheese is best used in cooking.

 How should I store leftover cheese?

A good recommendation is to use the cheese quickly after opening it. You’ll also want to wrap the cheese tightly to preserve it as best as possible. The objective is to keep the air out and the fresh moist flavor of the cheese in.

Store blue-veined and other intentionally moldy cheeses away from other cheeses. Their mold spores travel easily through the air and can contaminate other cheeses. These cheeses are also susceptible to picking up strong odors from other cheeses.

 Can I reuse the film used to wrap my cheese?

Do not reuse cheese film. It won’t close properly and the cheese may have a thin layer of oil on the wrapper, making it difficult to get an airtight seal. Wrap cheese in new plastic wrap after each time it is opened.

 My cheese’s package is puffed out like a balloon. Can I still eat it?

Don’t be alarmed by “ballooning” bags or wrappers. This occurs most often with Swiss cheese which, like all cheeses, is alive and never stops ripening. During this process, certain natural gases will collect. While the aroma of this gas is likely to be strong, the cheese is perfectly edible.

When a cheese has an “off-odor,” be sure to also taste it. Taste, not smell, is the best indicator of the quality of a cheese.

 


Cheesy Bacon and Potato Omelet

Prep Time: 35 min. | Total Time: 47 min. | Makes: 6 servings

Recipe

What You Need

6 slices OSCAR MAYER Turkey Bacon, chopped
1 lb. red potatoes (about 3), peeled, cut into thin slices
1/2  cup sliced onions
1 clove garlic, minced
1-1/2  cups cholesterol-free egg product
1 cup KRAFT Shredded Fat Free Cheddar Cheese, divided
1/4 tsp. black pepper
2 Tbsp. chopped fresh parsley

Make It

COOK and stir bacon in medium skillet on medium heat until crisp. Remove bacon from skillet with slotted spoon; drain on paper towels. Add potatoes, onions and garlic to drippings in skillet; cook 10 to 12 min. or until potatoes are tender, stirring occasionally.
ADD egg product, 1/2 cup cheese and pepper to skillet; mix lightly.
COOK egg mixture on low heat 12 min. or until egg mixture is almost set.
SLIDE omelet onto dinner plate. Place skillet, upside-down, over omelet; carefully turn plate and skillet over to flip omelet. Top with remaining cheese; cook 3 min. or until cheese is melted and center of omelet is set. Sprinkle with parsley.

How to Cook a Perfect Omelet:
While omelet is cooking, frequently shake pan to help prevent omelet from sticking to pan. Or, occasionally run metal or rubber spatula under omelet to loosen it from bottom and side of pan.

Substitute:
Prepare using 2-1/4 cups frozen sliced potatoes.

Serving Suggestion:
Serve with assorted cut-up fresh fruit.

Nutrition Bonus:
Better-for-you ingredients, vegetables and eggs are combined to make a flavorful omelet that can help you eat right. And as a bonus, it’s also a good source of calcium from the cheese.

Nutrition Information Per Serving:  180 calories, 5g total fat, 1.5g saturated fat, 15mg cholesterol, 490mg sodium, 17g carbohydrate, 1g dietary fiber, 2g sugars, 17g protein, 10%DV vitamin A, 8%DV vitamin C, 25%DV calcium, 10%DV iron.


Smoothies 101

 Looking for an easy-to-prepare, tasty and nutritious on-the-go snack for you and your kids? Try a homemade smoothie. Here are a few healthy smoothie basics to ensure you’re filling your blender (and your belly) with good nutrition and not a concoction of sugar and ice.Peanut Butter Smoothie

 

  1. Pick your base

You’ll need some liquid to help blend your favorite fruits and vegetables into a consistency that’s easy to drink. Since your fruit will provide sweetness, your base does not have to be sweetened as well. Steer clear of fruit juices that will add extra sugar and calories. You can use plain water (for a lower calorie option) or skim milk, unsweetened almond, soy or coconut milk, or unsweetened coconut water.

 

  1. Ditch the ice

Frozen fruit helps to achieve that same icy texture, but won’t water down your smoothie as it melts. Here are some frozen fruits to keep on hand:

– ShopRite frozen mango and pineapple chunks

– ShopRite frozen mixed berry blend, blueberries or cherries

– Slice your own bananas and freeze in freezer-safe bags

 

  1. Add another layer of flavor

Want to add flavor without adding extra sugar? The possibilities are endless. Here are some of our favorites:

– Cinnamon – works well with soy milk

– Vanilla extract – try with cherries and almond milk

– Unsweetened coconut shavings – try with frozen pineapple

– Coco powder – works well with bananas

 

  1. Give it a nutrition boost

Want extra fiber, protein, calcium or probiotics?   Here are some things you can add for a nutrition boost:

– For extra fiber and texture try adding chia seeds, flax meal, oat bran or wheat germ

– For a boost of probiotics, add in plain, unsweetened kefir or yogurt

– For extra protein and a thicker drink, add in chopped nuts or nut butters

– For additional vitamins, minerals and fiber, toss in dark leafy greens like kale or spinach

 

Here is one of our Dietitian’s Selection recipes. It’s a great breakfast idea or a snack after a workout.

 

Peanut Butter Banana Dream

½ cup ShopRite skim milk

½ cup ShopRite fat-free plain yogurt

2-3 ice cubes (depending on your preference of thickness)

1 tbsp. peanut or almond butter (no-sugar-added version)

1 ripe banana

Blend and enjoy

 

Serves 1

Nutrition Information: 310 calories, 9 gm fat, 1.5 gm saturated fat, 160mg sodium, 41 gm carbohydrates, 4 gm fiber, 25 grams sugar, 20 gm protein.


Simple Swaps for Better Health

Shop Smarter with Whole Grains

What is a Whole Grain?Barbara's Better Granola
Whole grains are grains that contain all parts of their original kernel (the bran, germ, and the endosperm). When grains are refined, they lose about 25% of their protein, and are greatly reduced in at least 17 key nutrients. For this reason, whole grains are healthier, providing more protein and fiber, and many important vitamins and minerals.

Shop Smarter – Not Harder
When you buy apples at the store, you don’t look for ones that have had 2/3 of their nutrition removed, do you? Then why do the same thing with grains? If a grain product isn’t a whole grain, with all of its original nutrients intact, then you’re not getting the best nutritional bang for your buck. After all, the key to shopping smarter is to find foods that pack the biggest nutritional punch.

To be sure that you’re getting a whole grain, look for the word “whole” on the ingredient list (such as “whole wheat flour”).  You can also look for the Whole Grain Stamp. The 100% Stamp signifies that all of the grain ingredients are whole grains, and that the product contains at least 16g (a full serving) of whole grains per serviBarbara's Better Granola Cerealng. The Basic Stamp appears on foods made from a mix of whole and refined grains; they must contain at least 8g (or a half serving) of whole grains. The number on the Stamp indicates how many grams of whole grains are in a serving of the product.

Small Changes – Big Results
Intimidated by the prospect of eating healthy? You don’t have to wait until you’ve cleaned up your whole diet to reap the benefits of eating more whole grains.

In a study of over 100,000 people linking whole grain intake to longevity, experts at the Harvard School of Public Health found that even after adjusting for overall healthiness of the diet, whole grains were still protective in reducing death risk (especially death from heart disease). This means that no matter where you are on your journey to health, whole grains will still benefit you.

In addition to increased longevity, some of the most well-documented benefits of whole grains also include:
•    stroke risk reduced 30-36%
•    type 2 diabetes risk reduced 21-30%
•    heart disease risk reduced 25-28%
•    better weight maintenance
•    reduced risk of asthma
•    healthier carotid arteries
•    reduction of inflammatory disease risk
•    lower risk of colorectal cancer
•    healthier blood pressure levels
•    less gum disease and tooth loss

Simple Swaps to Up Whole Grain Intake
You are probably already familiar with some whole grains, like whole wheat, oats, brown rice, and whole corn. However, within the grain aisles and bulk bins at the supermarket, there is a whole world of delicious and nutritious whole grains (like quinoa, freekeh, teff, barley, and sorghum) just waiting to be discovered! Here are some ideas to get you started:

•    Begin your day on a healthy note with oatmeal, whole grain breakfast cereal, or granola, (like Barbara’s Honest O’s or Better Granola).
•    Spread peanut butter or almond butter onto whole grain bread or whole grain English muffins, and top with banana slices and fresh berries, or apple slices and cinnamon.
•    For a fun weekend breakfast, try a new whole grain pancake or muffin mix.
•    Roll turkey, cheese, lettuce, and tomato into a whole wheat tortilla for a nutritious wrap.
•    Spread avocado on a whole grain bagel, and top with tomato slices and cracked black pepper.
•    Spice up a green salad with quinoa or farro sprinkled on top.
•    Make a stir fry with fresh or frozen veggies, beef, chicken or tofu, and brown rice.
•    Make a healthy trail mix with popcorn, dried fruit, and nuts.
•    Top whole wheat pitas or whole wheat English muffins with marinara sauce, cheese, and veggies to make your own mini pizzas.
•    Make your own burrito bowls using black beans, salsa, and your choice of veggies and toppings with a flavorful whole grain base, like brown rice, barley, or quinoa.
•    Try a new-to-you whole grain (such as quinoa, freekeh, or farro) in a delicious pilaf or grain salad, instead of the same old potatoes or white rice.
•    Use whole grain flour in your favorite cookie or brownie recipe, or look for a whole grain cookie or brownie mix.

To help shoppers decide between the many delicious whole grain products available today, Barbara’s introduced a Better Granola. Barbara’s Better Granola comes in two delicious flavors (Oats & Honey, and Dark Chocolate Cranberry), but is lower in sugar and fat than leading granolas, making it a tasty purchase for people looking to live healthier and shop smarter. This granola is nutritious and delicious on its own, but also pairs well with other healthy foods, like Greek yogurt and fresh berries.

References:
http://wholegrainscouncil.org/whole-grains-101/what-is-a-whole-grain
http://archinte.jamanetwork.com/article.aspx?articleid=2087877
http://wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits