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Heart healthy eating starts with the foods you choose to eat, not only the foods you avoid. Many of the foods that will help lower your cholesterol are tasty, convenient, and familiar. Small changes in the foods you eat can have big effects on your heart health over weeks, months, and years. An easy first step towards heart healthy eating is to eat more foods that provide soluble fiber. Foods containing soluble fiber include everyday favorites, such as Cheerios® , Honey Nut Cheerios® , and Berry Burst Cheerios® , cereals, apples, oranges, pears, carrots, oatmeal, and rye bread.
A Fresh Perspective from the Experts
Until recently, heart healthy eating goals focused on avoiding or restricting certain foods. However, the revised American Heart Association guidelines, released in 2000, focus on foods we should eat rather than foods we should avoid. These foods contain plenty of heart healthy nutrients, such as soluble fiber, omega-3 fatty acids, and vitamins and minerals. The first and most important guideline from the American Heart Association is to achieve an overall healthy eating pattern. An overall healthy eating pattern includes foods from all the major food groups. Start with a variety of grains, fruits, and vegetables. These foods form the basis of healthy meals, and are important because they provide soluble fiber and other heart healthy nutrients. To achieve an overall healthy eating pattern:
• eat at least 5 servings a day of fruits and vegetables
• select 6-11 servings a day of grain products, including whole grains
• include fat-free and low-fat dairy products, fish, legumes (dried beans and peas), poultry and lean meats
• eat at least 2 servings of fish per week
The American Heart Association guidelines recommend four steps to maintain a healthy heart.
• Achieve an overall healthy eating pattern
• Achieve a healthy body weight
• Achieve a desirable cholesterol level
• Achieve a desirable blood pressure
For more information about these guidelines, visit the American Heart Association website: www.americanheart.org
Why is Soluble Fiber Important?
Fiber is the part of plant foods that your body cannot digest. There are two main types of fiber – soluble and insoluble. Both have important health benefits, but it’s the soluble fiber that can help lower cholesterol. Soluble fiber helps lower cholesterol levels, but how does it work? Nutrition researchers have some ideas. Soluble fiber can form a gel in your digestive system which may bind cholesterol and take it out of the body.
Easy Ways to Enjoy More Soluble Fiber
• Start the day with a bowl of your favorite whole grain oat cereal.
• Take a baggie of whole grain oat cereal with you or keep a box at work if you don’t have time to eat before you go.
Lunch or dinner:
• Order a sandwich on rye bread.
• Add quick-cooking barley to soups or casseroles.
• Add plenty of kidney beans or garbanzo beans at the salad bar.
• Choose a bowl of pea or bean soup or vegetarian chili.
• Fill up with an apple, pear, or orange.
• Munch on baby carrots.
• Dip veggies or baked chips in hummus (made from garbanzo beans).
• Look for tangerines – they are easier and cleaner to eat than oranges.
• Pick up a bag of roasted soynuts.
• Mix your favorite whole grain oat cereal with nuts and dried fruit to create your own snack mix.
What About Fat?
An important part of decreasing your cholesterol is paying attention to the amount of fat you eat. Eating less fat starts with the foods you choose to eat. Fruits, vegetables, and whole grains are very satisfying and provide important health benefits. When you eat more of these foods, you may find that you eat fewer high-fat foods. For example:
• Have a bowl of whole grain cereal for breakfast.
• Round out your lunch with a sweet crunchy apple or juicy tangerine.
Add fat-free and low-fat dairy products, fish, legumes, poultry and lean meats to your meal plan. Some ideas for low-fat choices are:
• Use skim or 1% low-fat milk on your breakfast cereal.
• Look for light or nonfat ice cream or ice milk.
• Enjoy a grilled salmon or tuna steak.
Take the First Step
The Soluble fiber from oats in Cheerios,® Honey Nut Cheerios,® and Berry Burst Cheerios® can help lower your cholesterol! Three grams of soluble fiber daily from whole-grain oat foods in a diet low in saturated fat and cholesterol, may help lower cholesterol and may reduce the risk of heart disease. Cheerios® has 1 gram per cup. Honey Nut Cheerios® and Berry Burst Cheerios® have 0.75 grams per cup.
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Heart disease remains the leading cause of death in the United States, but there are steps you can take to help prevent it. On important step is to eat a healthy diet. Here are some of our favorite “heart healthy” foods that can easily be added to your daily meals!
This fruit is an excellent source of “good fats” also known as “monounsaturated fats.” And according to the American Heart Association, when monounsaturated fats are eaten in moderation and used in place of saturated or trans fats (bad fats) they can have a beneficial effect by helping to reduce cholesterol levels in your blood. Avocados also contain nearly 20 essential vitamins, minerals and phytonutrients like fiber, beta carotene, vitamin C, potassium, folic acid, and lutein. Try these:
- Puree avocado to make a dip for vegetables or whole-grain chips
- Slice or dice avocado and toss into a mixed green salad or add to a sandwich
Strawberries, raspberries, blueberries and blackberries are not only delicious; they’re also loaded with antioxidants called polyphenols, which have been associated with promoting heart health. Berries can be eaten fresh, frozen or even dried. Try these:
- Add frozen berries to a smoothie for a nutrient boost
- Toss fresh or dried berries into a mixed green or grain-based salad
Kale is often coined a “super food” because of its high nutrient content. Kale contains essential nutrients like calcium and is an excellent source of vitamin A, vitamin C and vitamin K. It also contains potassium, iron, phosphorus and manganese. Plus kale is a good source of fiber and has been associated with helping to lower blood cholesterol and reduce the risk of heart disease.¹
- Try kale in a hearty soup made with fresh vegetables and diced potatoes
- Sauté kale in olive oil with garlic and sundried tomatoes for a side dish idea
4. Almonds and Walnuts
Packed with nutrition, nuts contain heart-healthy unsaturated fats and other important nutrients like vitamin E and fiber and protein.
- Add chopped nuts to stir-fry or sprinkle on casseroles
- Top morning cereal or low-fat yogurt with sliced nuts
Fresh, frozen or canned — salmon is an excellent source of protein and heart-healthy omega 3 fatty acids. Enjoy this delicious fish baked, broiled, grilled, poached or sautéed.
- Use canned salmon to make fish cakes or burgers for the grill
- Grill salmon and toss with whole-grain pasta, sundried tomatoes and fresh spinach
And just because they didn’t make our top 5 list, doesn’t mean there aren’t other great choices. Other heart-healthy foods we love are oatmeal, flax, beans, soy, spinach, broccoli, sweet potatoes, and tomatoes. Actually, most fruits and vegetables, especially dark green and orange varieties, are hearth healthy. Add these items to your cart and we promise your heart will thank you. For more heart health information, visit us online at ShopRite.com
It’s game time. That means football, fun and, of course, delicious food. Let’s face it, most of us are not thinking about “nutrition” when we’re planning a tailgate party. But if you have to avoid gluten, the protein found in wheat, rye, and barley, you’ll need a plan when it comes to your menu. Here are some ideas that can help:
- Try gluten free chips served with gluten free salsa or hummus. Try Garden of Eatin Tortilla chips and ShopRite brand hummus.
- Serve cut up raw veggies with a gluten free “light” dressing. Try Bolthouse Farms Yogurt Ranch or Blue Cheese varieties.
- Slice reduced fat cheese and serve with gluten free crackers. Try Nabisco Gluten Free Rice Thins or Blue Diamond crackers in different varieties.
- Make a snack mix with almonds, walnuts, peanuts, raisins, dried pineapple and dried mango. You can even toss in some popcorn (naturally gluten free) or shredded coconut.
Most protein options like steak, chicken, fish and pork are naturally gluten free. When choosing a pre-packaged product, such as pre-made beef or turkey burgers (fresh or frozen) or anything that has been marinated or pre-seasoned, always be sure to read the label to ensure it is gluten free.
- Prepare burgers using extra lean ground beef and top with reduced fat cheese. Serve on gluten free hamburger rolls (opt for whole grain, if available).
- Serve turkey burgers, veggie burgers, or grilled marinated Portobello mushroom sandwiches.
- Make Hawaiian kebobs –thread chicken breast or shrimp with pineapple, red or green peppers, cherry tomatoes, and onions – marinated in Teriyaki sauce or Hawaiian style marinade (check all marinades to ensure they are gluten free). Try Kikkoman Gluten Free Teriyaki Sauce
- Tuna, salmon, swordfish, halibut, and mahi mahi…..all great grilled.
- Simply grilled chicken. Be creative and experiment with different marinades.
- Fresh fruit salad (all fresh fruit is gluten free!)
- Low fat chocolate or vanilla pudding – mix in sliced bananas and for crunch, crushed gluten free cookies. Try Enjoy life cookie varieties
- Sorbet or fruit popsicles (check package to ensure they are gluten free)
Always remember to clean surfaces and cooking utensils thoroughly before using them to ensure that you don’t cross contaminate with gluten containing ingredients. And always read packages to ensure items are gluten free, as ingredients in products can sometimes change.
Don’t let a gluten free diet restrict you; use it instead as an opportunity to experiment with new ingredients and flavors. Look for gluten free ingredients in your local ShopRite store. For more information about living gluten free, visit our online Gluten Free Center at ShopRite.com/wellness.
People following a gluten-free diet may be surprised – and delighted – to learn that most grains are gluten-free. Only three common grains (wheat, barley and rye) must be avoided on a gluten-free diet, leaving lots of great choices, including:
- Wild rice
Oats – when certified gluten free – can also be a good choice; they’re naturally gluten free but can become cross-contaminated during growing or processing.
All of these gluten-free grains are healthier when they’re enjoyed in their whole form. Whole grains include all three of a grain kernel’s edible parts – the bran, the germ, and the endosperm – in their original proportions. All too often, grains are refined, which means their bran and germ (the healthiest parts!) are removed, leaving only the starchy endosperm. Whole grains have two to three times more of most minerals and vitamins than refined grains, and more fiber too.
They also have more flavor. If you’re accustomed to refined grains, at first you may be caught off guard by the fuller, nuttier taste of whole grains. Soon, you’ll find that you’ve become fond of whole grains and the “white” grains you used to eat seem bland in comparison.
To get your taste buds in shape gradually, start with grains that have a more neutral flavor, such as sorghum and brown rice. Corn is a good choice, too; it has a distinct but familiar flavor (look for whole cornmeal; degerminated has had the healthy germ removed). As the flavor of whole grains begins to grow on you, experiment with more grains: try some wild rice mixed in with brown rice, or toss some cooked quinoa with chopped vegetables and your favorite salad dressing for a great warm-weather meal. Less common grains – amaranth, millet, buckwheat and teff – await you down the line.
When you’re looking to bake with gluten-free grains, look for mixes that feature whole grain ingredients prominently. Some gluten-free baking mixes and flour substitutes rely almost exclusively on ingredients like potato starch and white rice flour, leaving these mixes short on important nutrients and fiber. Better mixes include high levels of a variety of tasty whole grains – because people on a gluten-free diet deserve the best!
Even those who don’t need to follow a gluten-free diet will benefit from eating a wider range of whole grains. Broccoli is a great vegetable – but eating a wide variety of vegetables gives you a wider variety of nutrients (and tastes). It’s the same with whole grains: whether you’re eating gluten free or not, treat yourself to the wonderful tastes of a wide array of naturally gluten-free grains, for good taste and good health.
Resource: Oldways Nutrition Exchange and Pamela’s Products
The ShopRite Dietitian program provides complimentary nutrition services to customers and the community.
Click here to locate a Dietitian in your local ShopRite Store. Be sure to check the box Retail Dietitian to only display stores that provide this service.
Click here to locate a Health Event in your local ShopRite
Who: Children ages 7-12
When: Thursday July 10 1-4pm
Thursday July 17 1-4pm
Thursday July 24 1-4pm
Thursday July 31 1-4pm
Where: Culinary demo station at ShopRite of Washington
Cost: $10 per session (each class will features new recipes)
Children will be introduced to a variety of classic and unique healthy foods. They will learn ways to prepare them and how to pair them with other foods for healthy snacks and meals. They will also learn about the basics of healthy eating and nutrition.
Parents can enjoy an afternoon off while their kids enjoy an afternoon of culinary creations with in-store dietitian Carly
Email firstname.lastname@example.org to register your children for cooking camp!
Click here for more information and to download registration form.
Since the late 1930s, the Gerawan Family has been farming in California’s San Joaquin Valley—the best place on earth to grow peaches. Every Prima® brand peach comes from trees that have been planted and painstakingly cared for by the Gerawan Farming team. No other brand can make that claim. Ray Gerawan and his sons, Mike and Dan, work from sun up to sun down to ensure that you enjoy the sweetest, juiciest, best tasting fruit in the world. This is truly a labor of love, with Ray’s focused farming practices, Dan’s passion for quality control, and Mike’s quest for perfect fruit.
Prima® brand peaches, many of which are exclusive varieties, are hand selected from the tree by experienced harvest crews trained to identify only the most mature fruit with ideal color. The longer a peach remains on the tree, the better the flavor. So during a ten-day period, workers will pass through the same orchard eight to ten times picking only a small amount of fruit each time. Every Prima® peach is then inspected and hand packed into boxes designed to protect each individual peach.
Prima® peaches are carefully hand packed and cooled to preserve flavor and nutritional value. Other growers transfer fruit to 1,000-pound bulk bins and transport the fruit many miles to be packed, often not until the next day.
Sustainable farming practices and an unprecedented commitment to the land ensure that the Gerawan family will be able to produce Prima® peaches for generations to come. And not only do we rely on the natural energy of the sun to produce sweet juicy peaches, two solar energy farms provide most of the electricity needed to pack them as well. Happy employees earn the industry’s highest wages so they stay focused on quality, not quantity.
The Gerawan Family is not only committed to offering you the juiciest, most flavorful peach on the planet, they have also demonstrated an unprecedented commitment to the land. The family established the largest agricultural preserve of its kind to ensure that they are able to produce Prima® peaches for generations to come.
Look for Prima ® brand peaches at your local ShopRite!
At ShopRite, we understand that healthy eating means different things to different people and that sometimes finding the “right” foods can be difficult.
Please note: Information is intended for educational purposes only and does not replace advice from your doctor or healthcare provider. We do our best to ensure that all data are current. However, product formulations can change without prior notice. Be sure to check the on-package nutrition facts panel prior to purchase. For individual recommendations, please consult with a doctor or registered dietitian
ShopRite of Union
2401 Rt. 22 West Union, NJ 07083
The ShopRite of Union offers the same great value in a newer, larger, easier to shop location. This new location replaced the current Union store.
Our vision is simple: Helping families live Better
Store Features & Amenities:
- ShopRite from Home: Grocery shopping anytime, anywhere! Order online for pick up or delivery. The same great values, hand selected by your personal shopper, fresh from your local store!
- Pharmacy: Meet all your family’s prescription needs! Fast & convenient refills in store, online, or by phone. Save even more with ShopRite’s Generic Drug Program
- Dietitian Services: FREE Dietitian services include one on one consultations, nutrition counseling, menu ideas, recipe makeovers, Dietitian Selection healthier options, meal planning, weight loss & special diet guidance.
- Prepared foods: The ShopRite Kitchen features specialty food bars, kiosks & eateries. Enjoy prepared foods the ShopRite way. Hot, Cold & Made-To-Order menus fresh from our restaurant style kitchen! Fill your plate with American, Asian and Italian cuisine on the hot food bars.
- Beauty Advisor: Find your perfect look with personalized help from your trusted Beauty Advisor! Stop by the ShopRite of Union for beauty event & workshop information, 1-on-1 consultations, product recommendations and more! If you have questions or would like to schedule a free personalized Beauty Consultation, email your Beauty Advisor, Delisha Smith, at email@example.com
Thank you for visiting with us!
For more information visit http://www.villagesupermarkets.com/union/
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)
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.