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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
  2. Mayoclinic. Pregnancy nutrition: Foods to avoid during pregnancy.
  3. American Pregnancy Association.  Eating for Two When Over/Under Weight.

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


Content courtesy of: 

Dole Nutritional Chart


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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.


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 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.


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!

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

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.


 foodiefans  BlueberryCrunch
TropSmoothieBowl BerryBananaSmoothieBowl  MuesliGreekYogurt
SuperAvoSmoothie KefirChocolateShake MangoMatcha


It’s not just a Smoothie, it’s a Smoothie Bowl!

Foodie fans have a new obsession and it’s as rich, creamy and delicious as you’d imagine – but guess what? It’s good for you, too! “Smoothie bowls,” as they’ve come to be known, are delicious mixtures that start out with many of the same ingredients found in a traditional smoothie, but are designed to be much thicker, served in a bowl and eaten with a spoon (not a straw!)

Recently, smoothie bowls have taken the food world by storm because not only are they fun and easy to make, but smoothie bowls can also offer a variety of health benefits as they are often made with healthy ingredients such as whole fruits, vegetables, nuts and seeds.

What sets Smoothie Bowls apart from traditional smoothies?

The best smoothie bowls combine fruits and nutrient-rich green vegetables for a delicious result. Foods like avocado, nuts, hemp and chia seeds add thickness and creaminess to a bowl’s base while providing healthy fats and anti-inflammatory omega-3 fatty acids to keep you filled up and fueled for hours. Low glycemic fruits like berries, cherries, apricots, apples and pears offer fruity flavor and beneficial nutrients while promoting stable blood sugar levels. Frozen fruit makes bowls especially thick and frosty. Finally, adding a handful or two of leafy greens like spinach, kale, or Swiss chard into your base blend lets you “sneak in” a serving of vegetables, without changing the fruity flavor you expect from a smoothie.

Better-For-You Breakfast Choice!

For people who crave a substantial breakfast, smoothie bowls are an awesome choice, combining the ease and nutrition of smoothies with the substance of more traditional fare. They’re tasty, toothsome, and when made with the right ingredients, loaded with excellent nutrients to fuel you through your morning. And since smoothie bowls use less liquid than traditional smoothies, they are thick enough to be eaten out of a bowl with a spoon. This makes them a great choice for die-hard cereal eaters who are looking to transition into healthier breakfast habits. Secondly, smoothie bowls are designed for toppings, as their dense consistency holds up to hearty ingredients like nuts and granola, which add crunch and texture while providing sustained energy, healthy fats, and enough protein to keep you feeling full throughout the day.

Not Just For Breakfast!

Best of all, smoothie bowls can be enjoyed anywhere and anytime. They’re a great meal choice for breakfast,  lunch, dinner or even a refreshing mid-day snack. All you need is a blender, some fresh ingredients and your imagination, and you’re on your way to making a great smoothie bowl that you and your entire family is sure to enjoy.

PHILADELPHIA Mini Cheesecakes


What’s a family gathering without a sweet ending?  If you’re a cheesecake fan, our recipe for luscious berry-topped minis will send you straight to the store for the ingredients. With their built-in portion control, these creamy cheesecakes can help you keep tabs on serving sizes too!

Prep Time: 20 min. | Total Time: 3 hours 20 min. (incl. refrigerating) | Makes: 18 servings

What you Need

1 cup low fat graham cracker crumbs
3/4 cup plus 2 Tbsp. sugar, divided
3 Tbsp. butter, or trans fat free spread, melted
3 pkg. (8 oz. each) low fat PHILADELPHIA Cream Cheese, softened
1 tsp. vanilla
3 eggs
1 cup lite whipping cream
2 cups blueberries
1 Tbsp. lemon zest


Make It
Heat oven to 325°F.


Mix graham crumbs, 2 Tbsp. sugar and butter; press onto bottoms of 18 paper-lined muffin cups.
Beat cream cheese, vanilla and remaining sugar with mixer until blended. Add eggs, 1 at a time, mixing on low speed after each just until blended. Spoon over crusts.
Bake 25 to 30 min. or until centers are almost set. Cool completely. Refrigerate 2 hours.
Beat whipping cream with mixer on high speed until stiff peaks form; spread onto cheesecakes. Top with blueberries and zest.

Nutrition Information Per Serving: 190 calories, 13g total fat, 7g saturated fat, 70mg cholesterol, 170mg sodium, 16g carbohydrate, 1g dietary fiber, 13g sugars, 5g protein, 10%DV vitamin A, 4%DV vitamin C, 8%DV calcium, 2%DV iron.

Cabot’s Tips for a Healthy Heart

Cabot’s Tips for National Nutrition Month

March is National Nutrition Month and is a great time to remember how eating right can help to keep you, and those you love, healthy. In addition to making healthy lifestyle choices like regular exercise and not smoking, a healthy diet is one of the best ways to prevent chronic disease.  Ensuring that your diet includes dairy foods, rich in calcium and Vitamin D, may reduce your risk for diseases, like heart disease 1,2.

A healthy diet that includes an abundance of fruit, vegetables and dairy can also help to maintain a healthy blood pressure.  A trio of minerals found in dairy foods – calcium, potassium and magnesium – have been found to help maintain blood pressure, one of the leading causes of heart disease and stroke. Following the DASH (Dietary Approaches to Stop Hypertension) diet, including consumption of low-fat dairy foods (2-3 servings/day) and fruits and vegetables (8-10 servings per day), significantly reduces blood pressure3.  Additionally, research has shown that while dairy, in general is good, eating cheese and yogurt may be extra beneficial at lowering your risk of heart attack and stroke4,5.

By including these foods and adding at least 5 servings of fruit and vegetables per day, your diet will be a building block in your goal of good health.  By incorporating exercise and a healthy diet into your family’s lives, you can keep you and your loved ones healthy all year long.

Health Benefits of Cheddar

At Cabot, we believe Health embodies a total lifestyle approach to wellness including not just what we eat, but also how we move and how we interact, support and share with those around us.

Cabot cheddars and Greek-style yogurt fit into many different diets and lifestyles ranging from healthy weight loss to managing dietary restrictions.

Did you know?

Cabot cheddars are:

  • Nutrient Rich – provides many vitamins and minerals (calcium, phosphorus, potassium, vitamin A, zinc, riboflavin and more).
  • Protein Packed – not only vital to grow and maintain healthy tissue and muscle, but also provides satiety to keep your hunger pangs at bay.
  • Lactose Free – great news for dairy lovers who have lactose intolerance. All of Cabot’s cheddars are naturally aged and therefore, contain no lactose.

Dairy Everyday

It’s easy to incorporate dairy into your diet on a daily basis with Cabot’s easy menu planners. Aim for 3 servings a day.

1 serving =

  • 1 cup milk
  • 1 cup yogurt
  • 1 1⁄2 ounces cube or 1⁄3 cup shredded natural cheese

If you have yogurt for breakfast, cheese at lunchtime and a glass of milk with dinner, you are well on your way to fulfilling your daily calcium needs, not to mention protein.


Looking for some easy ways to add calcium and protein to your diet? Check out a few great recipes from Cabot, and visit our website for many more:

Cabot and the Community

A 2006 study found that volunteering is good for your heart, too!  People who provided support to others, especially through volunteering, had lower blood pressure than those who didn’t. Doing good for others does good for yourself, too! Reward Volunteers is a web-based program developed by Cabot that tracks and rewards the efforts of volunteers and the organizations they serve. With Reward Volunteers, volunteers track their hours, share photos, and post their activity to Facebook. The more hours accrued and the more sharing that occurs, the more chances volunteers have to win prizes, and the more chances organizations have to win money.

Cabot Farms

Since 1919, our farm-family members have been committed to responsible, sustainable, and quality farming, producing award-winning products and happy cows.

Our dairy farmers are as noteworthy for their Yankee ingenuity as they are varied and colorful like the seasons of New York and New England. Here are profiles of a handful of our dairy farm families with particular focus on how they ensure that more than just their pastures are green. Enjoy these stories and be sure to browse our Virtual Farm Tour to learn more about our cooperative’s farm family owners.


1) Major, G.C., F. Alarie, J. Dore, et al. (2007). Supplementation with calcium + vitamin D enhances the beneficial effect of weight loss on plasma lipid and lipoprotein concentrations. Am. J. Clin. Nutr. 85, 54.

2) Lorenzen, J.K., S. Nielsen, J.J. Holst, et al. (2007) Effect of dairy calcium or supplementary calcium intake on postprandial fat metabolism, appetite, and subsequent energy intake. Am. J. Clin. Nutr. 85 (3), 678-87.

3) Appel LJ, Brands MW, Daniels SR, Karanja N, Elmer PJ, Sacks FM. (2006). Dietary Approaches to Prevent and Treat Hypertension: A scientific statement from the American Heart Association. Hyperten­sion,47, 296-308.

4) Huth PJ & Park KM. (2012) Influence of dairy product and milk fat consumption on cardiovascular disease risk: A review of the evidence. Adv Nutr 3:266-285.

5) Patterson E, Larsson SC, Wolk A, Akesson A. (2013) Association between dairy food consumption and risk of myocardial infarction in women differs by type of dairy food. J Nutr 143:74-79.

Fresh Bake Shop

Autumn pastry breakfast in the forest


Make your entertaining easy with ShopRite Kitchens Catering! Click here to place your order online.

Planning a party? Let our Fresh Bake Shop help you entertain and plan for your next party. We offer a wide selection of fresh, made to order decorated cakes, party platters and dessert cakes. No special occasion is complete without a fabulous dessert -whether it’s a luscious chocolate cake for a festive birthday celebration, a bagel tray for a morning business meeting, or an elegant fruit tart to give new neighbors a sweet welcome to the neighborhood, you’ll find it all at ShopRite’s Fresh Bake Shop.

cake cupcakepullapart

Specialty Cakes

ShopRite’s specialty team is happy to create a one-of-a-kind custom cake to suit any occasion. Our master bakers can create the perfect cake in your choice of rich icings, fillings, and flavors. Just tell us how many guests you’re expecting, and we’ll take care of the rest!

Cupcake Pull-Aparts

24 individual cupcakes that are formed into shapes such as rainbows and baseballs. The icing on these cupcakes turns them into one delicious cake.

Biscuits with chocolate PP093

Brownie Bites and Cookie Platters

When “just a bite” is just right: Try our chocolate- or vanilla-iced cupcakes, or our scrumptious chocolate brownies, which are available fudge iced, plain, or with walnuts, or our delicious gourmet cookies.

Picture Perfect Cakes

Your photo, our cake – a perfect combination. We can duplicate your photograph or document for placement on your special order cake. (Photo cakes not available in all stores.)

Chocolate chip muffin  isolated on white

Composition with assorted baking products
Jumbo Puffin Muffins
Our huge 6oz muffins are fresh baked daily and available in nine delicious varieties. From Corn to Butter Rum to Pistachio, each muffin is rich and moist and made with fine chocolate, to sweet butterscotch to loads of blueberries. Enjoy them for breakfast, lunches, and snacks.  Try a new flavor each day.
La Brea Bakery
Fresh, Flavorful, Memorable, La Brea is the nation’s most preferred artisan bread brand. Our dedication to artful nutrition mean that our breads contain no preservatives, no artificial ingredients, and no trans fats. Find a variety of La Brea Bakery’s award-winning loaves baked fresh daily in your local ShopRite Fresh Bake Shop.

Please note:  All varieties may not be available in all stores

New Year, New Strategies for Veggie-Loving Kids


Is your child eating 1 to 1 ½ cups of vegetables each day, as recommended (depending on age) by the Dietary Guidelines for Americans? Chances are the answer is no, since data show that only about 10% of kids age 4 to 13 get enough vegetables. Here are some kid-tested strategies for getting your family on track for the New Year.

Set a Healthy Table—and a Good Example. Serve the same meal to everyone in the family – no more short order cook. When there are no other choices, and kids see Mom and Dad enjoying what’s on offer, they are more likely to expand their favorites. That’s something that won’t happen if you serve them chicken nuggets or macaroni and cheese every night. Hot tip: keep foods separate on the plate; many kids don’t like different foods that are mixed together.

Actions speak louder than words. Once you’ve set the table with only healthy choices, zip your lips, and let your children make their own choices about which foods to eat and how much. This helps them learn to listen to hunger cues,  something that doesn’t happen if you insist they clean their plates.

Make Good Food Fun. Kids love colorful foods and, at an age where they’re just learning the names of colors, it can be fun to print out a rainbow and let them put a star on the corresponding color each time they eat a vegetable that matches. Research shows that giving fun names to foods (such as “dinosaur trees” for broccoli or “x-ray vision carrots”) encourages kids to eat more of them, too.

Another strategy is to put out plates of carrot sticks, peppers and other cut vegetables along with dips like salsa, hummus or ranch dressing while you’re fixing dinner. You’ll be catching your children at their hungriest this way, and avoiding that pre-dinner whining period where you used to say, “No, you can’t have a snack; it’s too close to dinner.” One study showed kids ate 80% more raw broccoli with a dip!

Nudge…Just a little. While in general it’s best to avoid cajoling during meals, many parents find kids need a little nudge when confronted with new foods. Many families use the “one-bite” rule successfully: each person must try at least one bite of every food on the plate, each time it’s served. Children may need as many as 12-15 tries before they decide they like a food, and each bite gets them closer to that tipping point. One mother we know used to tell her pre-schoolers, “You’re probably just too young to like that. You’ll like it when you’re older.” Little kids are always eager to feel more grown up, so that’s a powerful incentive to reconsider and try again, next time that food is served.
What about dessert? Get in the habit of simply serving fresh fruit for dessert except on special occasions, and there’ll be no need to insist anyone finish their vegetables before they’re eligible for dessert.

Get Kids Involved. Kids who help shop for, grow, or cook food are more likely to try new foods, too. Invite each child to pick an unfamiliar fruit or vegetable when you go shopping. Plant green beans and harvest them together. Invite children to stir the sauce, toss the salad, or decorate their own pita pizza with a veggie face.
Remember, you’re the grown-up here, and you’re in charge. Kids all around the world eat vegetables, and your kids will too, with strategies like these.


This information is brought to you by Oldways and Olways Nutrition Exchange

Progresso Heart Healthy Tips

Progresso™ Soup Brings You Heart Healthy Eating Tips41196-41507

The road to heart health is paved with adventure, excitement and risks. Mapping a heart healthy eating plan will take planning, commitment and maybe even a few rest stops, but it does not have to be a difficult journey. Small changes along the way will bring you closer to your destination. By following heart healthy eating practices, you may help reduce three of the major risk factors for heart disease – high blood cholesterol, excess body weight and high blood pressure.

Creating A Heart Healthy Road Map:

Designing an eating plan that fits your lifestyle is an important part of managing body weight and improving health. As you develop your plan, consider this:


  • Add Fruit & Veg: Fruits and vegetables are generally more filling and lower in calories than other choices. Progresso™ has 20 Vegetable Classic soups that contain ½ cup of vegetables per serving and are an excellent way to meet the daily recommendation for vegetables.
  • Pay Attention to Portion Sizes: Many so-called single servings of foods may be larger in size than the amount recommended by MyPlate. Check out serving sizes listed on the Nutrition Facts Panel.
  • Read Nutrition Labels: The Nutrition Facts Panel on food packages can provide important clues you can use to make heart healthy choices. Pay attention to levels of saturated and trans- fat, cholesterol, fiber, and try to select products that are lower in sodium. Progresso™ has 10 Reduced Sodium soups that contain ≤ 480 mg sodium per serving.

Consult the Experts: Have a discussion with your primary health care provider at your next visit. You can also learn more about taking care of your heart at The American Heart Association.

This information was brought to you by registered dietitians at the Bell Institute of Health and Nutrition. For more information and resources visit: For great recipe ideas and more, visit

Progresso™ Soup Has Your Back For New Year Resolution Solutions

Soup pairs perfectly with a salad or sandwich as part of a balanced meal. For easy and delicious ways to keep that weight management resolution on track, see these tips:

Look for “Swapportunity” Swap the elevator for the stairs. Swap your fast food lunch for a warm bowl of Progresso™ soup. Progresso™ has 20 Light soups at 100 calories or less per serving.

Veggie Up Your Diet Add your favorite veggies to regular meals and snacks, including soup! Frozen, canned, or fresh veggies – they are all nutritious. To save time during meal prep, purchase prepackaged vegetables or wash and cut your veggies to prepare in advance.

Friend It Up It’s more fun with a friend. Invite a pal to join in your weight management plan. Working out together can be a great opportunity to catch up.

Stick With It Gradual weight loss promotes behavioral changes necessary to maintain weight loss over the long term. January is a great time to initiate that New Year Resolution, but there is room for a great weight management plan all year long.

This information was brought to you by registered dietitians at the Bell Institute of Health and Nutrition. For more information and resources visit: For great recipe ideas and more, visit