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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 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.


Sweet Summer Savings

Some of our favorite fruits are finally in season!

Here’s how to properly enjoy cherries, berries, and peaches while they are at their best!

Skip to: Cherries | Berries | Peaches

Sweet Cherries Rainier Cherries

Cherry Facts

Tips for Choosing & Storing Cherries

  • Sweet cherries in the US are grown in WA, CA, OR, WI, and MI.
  • The two major sweet varieties are Bing (your typical dark red cherry, top left) and Rainier (the reddish yellow ones, top right).
  • Cherries are FULL of antioxidants, Beta-Carotene, Potassium and Vitamin C!
  • Always look for shiny, plump cherries with fresh green stems and dark, rich coloring.
  • Keep cherries attached to their stems, unwashed, & in a paper bag until ready to eat.
  • Want to enjoy them into the cooler months? Pit and freeze them for long-term storage! You can throw them right into baked goods, or even sauces, right from the freezer!

Now that you know all about cherries, here are some of our favorite recipes!

Which side will you choose- sweet or savory?

Cherry Pie Savory Cherry

Sweet:

Chocolate Cherry Cheesecake

Cherry Raspberry Pie

Rustic Cherry Pie

Cherry Clafouti

Cherry Vanilla Chocolate Cake

Savory:

Cherry Balsamic Chicken

Turkey Cutlets with Cherry Chutney

Bacon Wrapped Pork Chops with Cherry Sauce 

Pork Tenderloin with Cherry Sauce

Slow Cooker Pork with Cherries

raspberries bowl Strawberries Bowl Bluberries Bowl

Berry Facts

Tips for Choosing & Storing Berries

  • Nutritional experts have named strawberries as a Superfood because they are an excellent source of antioxidants, Vitamin C, potassium, folate, and fiber.
  • Raspberries are rich in fiber and antioxidants, and support Heart Health.
  • Research indicates that blueberries are linked to to good vision and brain development.
  • Always look for clean, plump, and firm berries.
  • Avoid any berries with dents or signs of bruising.
  • Go Blue or Go Home! Blueberries don’t continue to ripen after they have been harvested, so pick blueberries without any red.

Now that you’re a Berry-Pro, we have one question:

Breakfast or Dessert?

 Berry Pancakes  Mini Cheesecake

Breakfast:

Berry Banana Smoothie

Berry Pancakes

Berry-Licious Mix-in

Gluten-Free Mixed Berry Parfait

Berry Breakfast Crumble

Dessert:

Chocolate Berry Parfaits

Berry Sorbet

Easy Mini Cheesecakes

Spiced Triple Berry Shortcakes

Lemon Berry Tart with Almond Crust

Peach tree closeup Peach tree closeup

Peach Facts

Tips for Choosing & Storing Peaches

  • The top four peach-growing states are California, South Carolina, Georgia and New Jersey.
  • A large peach has less than 70 calories and contains 3 grams of fiber. It’s also a good source of vitamins A and C.
  • The peach is a member of the rose family, and there are over 700 varieties of peaches.
  • Smell your peaches! The peach is a member of the rose family and should have a pleasingly sweet fragrance.
  • Ripe peaches should be soft to the touch, but not mushy. Don’t squeeze too hard, they bruise easily!
  • If you can’t find a soft peach, firm peaches will ripen on the counter at room temperature in a few days.

Now that you’ve picked your peaches,

will you chill them or grill them?

Peach Tea Peach Cobbler

Chilled:

Peach Tea Lemonade

Peach Yogurt Smoothie

Stone Fruit And Berry Salad

Lemon Panna Cotta Pudding with Fruit Salad

Warmed:

Grilled Chicken with Sweet-Tart Salsa

Cinnamon Peach Crisp

Warm Rosemary Brie Cake with Peach Preserves

Peach Cobbler Pie

 


Smarter Shopping for Men’s Health

Eating well and shopping smart is an art and a science. How you eat throughout the week largely depends on what goes into your cart or basket when you shop. More than ever before, men are sharing the responsibilities of meal planning, food shopping, and food preparation1. In light of men’s health month, rethink how you are filling your cart in the aisles and online. Whether you are the primary shopper in your home, or sharing the responsibility with other family members, consider these tips to make your shopping trip a little smarter and healthier:V8

  1. Plan Ahead

It doesn’t matter if you plan your meals, or someone else in the house does—planning is the key to staying on track with your diet and in the store. Think through your week and determine how many meals and snacks you’ll be eating or taking from home and how much time you will have to prepare them. Short on time this week? It probably isn’t the best time to try an elaborate new recipe. Keep it simple with products that can help you pull off your meals with less work like Campbell’s® Dinner Sauces and Prego Farmer’s Market® Marinara sauce. Looking for more meal and side dish inspiration? Check out Campbell’s Nutritious & Delicious recipe collection for simple and tasty recipes that can help you plan for your next trip. Take a few moments to write a list after all of your planning to help you stay focused on your shopping trip.

  1. Pick Your Protein Wisely

You are likely getting plenty of protein in your diet, but may not be getting enough variety among the types of protein foods you are eating2. Choose a variety of proteins for your meals with meat and poultry, beans and legumes, eggs, low fat dairy, and seafood. When choosing meat and poultry, go lean by removing the skin on the poultry, and opt for lower fat cuts of meat like tenderloin, sirloin, and top round cuts. Substitute some of the meat and poultry on your list for seafood such as salmon, tuna, or mackerel for heart healthy omega-3 fats. Let lentils, beans, and legumes take center stage for a meatless meal and cash in on important nutrients while keeping your budget in check.

  1. Add Color to Your Cart (Or Basket)

You know fruits and vegetables are good for you, so make an effort to fill half your cart with a variety of them. When it comes to fruits and vegetables, all forms count, so choose a variety of fresh, frozen, canned, dried, and 100% juice and juice with no added sugar to help you get the recommended five or more servings* each day. Stock up on fresh products to help you make your planned meals for the week and keep frozen, canned, dried, and juice products on hand for added convenience. Try V8® Healthy Greens, named Men’s Fitness Best Juice product in 2015, for a healthy serving… of veggies on the go.

  1. Make Smart Swaps

Making changes to your diet can feel overwhelming. Simplify your shopping trip by making one smart swap every time you visit the supermarket. Swap whole grains like 100% Whole Wheat Pepperidge Farm® Bread for white bread or brown rice for white rice to add fiber, vitamins, and minerals to your meals. You can also try swapping out full fat cheese and dairy product for reduced or low fat products to help cut calories without losing important nutrients. By making one or two swaps every trip, your diet will look better over time and you will be able to get in and out of the market without stressing.

 

A healthy diet starts with what you put in your cart. Take charge of your shopping trip by planning ahead, choosing a variety or proteins, adding more fruits and vegetables to your cart, and making one healthy swap at a time. The next time you plan a shopping trip consider these tips to help you improve your diet and achieve a healthier lifestyle.

 

*1/2 cup = 1 serving

 

  1. S. Grocery Shopper Trends 2015. Food Marketing Institute. Chapter 2 Shift to Shared Shopper Paradigm. Accessed April 26, 2016.
  2. 2015-2020 Dietary Guidelines for Americans. Shifts Needed to Align with Healthy Eating Patterns. Protein Foods. http://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/. Accessed April 26, 2016.

25 REASONS TO LOVE AVOCADOS

25 REASONS TO LOVE AVOCADOS

NUTRITION – FLAVOR – FRESHNESS – VERSATILITY – GOODNESS

1. They are a nutrient-dense fruit that contain beneficial nutrients, minerals, and plant compounds to enhance the nutrient quality of your diet.
2. They can fit into a variety of healthy eating plans, like the DASH diet and The Mediterranean Diet.Grilled Avocado
3. They act as a “nutrient booster” to help the body absorb more fat-soluble nutrients from foods eaten with them.
4. One-fifth of a medium avocado (1 oz.) contributes nearly 20 vitamins, minerals, and phytonutrients, making it a good choice to help meet nutrient needs.
5. Their creamy consistency makes them one of the first fresh foods a baby can enjoy, and they go great with other mashed fruits and veggies.
6. They add value to dishes and menu items.
7. Though they are the star in savory dishes like guacamole, they can also shine in sweet desserts and smoothies.
8. They are essential for a truly delicious guacamole.
9. They make a creamy and tasty addition to quinoa or whole-grain dishes.
10. They play well with others … especially with other flavors.
11. They’re a green produce item that you don’t have to force yourself to eat; there’s something truly tempting about the taste and texture of a fresh avocado.
12. They store well for unexpected cravings. Unripe avocados stay fresh for 4 to 5 days and can be frozen once they’re ripe.
13. They’ll continue to surprise you. Did you know avocados are actually a berry?
14. They’re a single-seeded berry that ripens as a tree fruit once it has been harvested.
15. They are an excellent substitution for spreads on sandwiches and wraps, and fresh avocado can help you achieve your dietary goals of reducing the amount of saturated fat in your diet.

16. Avocados are cholesterol, and sodium free, and more than 50% of the fruit’s fat content is monounsaturated.
17. Avocados make for a great ingredient in savory, sweet, and spicy dishes … but they also make a glowing addition to your beauty routine.
18. They are always in season and never go out of style.
19. They can be baked, fried, grilled, or eaten raw.
20. They add a thick, creamy touch to simple dressings or smoothies.
21. They add moisture, nutrients, fiber and good fats in baked goods.
22. They contain less than one gram of sugar.
23. They pack a rich flavor but have 0 mg. of cholesterol and 0 mg. of sodium per serving.
24. They are virtually the only fruit that contains 3 grams monounsaturated fat and .5 grams
polyunsaturated fat (the good fats).
25. Over 75 percent of the fat in avocados is unsaturated fat, making it a great substitute for foods high in saturated fats. According to the Dietary Guidelines 2010, replacing saturated fats or trans fats with unsaturated fats can reduce bad cholesterol levels in your body.
Bonus!
26. They contain 81 mg. of the carotenoids Lutein + Zeaxanthin per serving, which research suggests may help maintain eye health as you age.

Source: http://www.avocadosfrommexico.com/25-reasons-to-love-avocados/

Grilled Avocados

Although avocados are a fruit, just like most vegetables, Avocados From Mexico get even better when grilled. Why? Because the heat warms and  softens the flesh and the addition of the smoke and other ingredients meld for a taste that is truly one-of-a-kind.

Basic grilled side dish

Do you love grilling? Great! Because this is grilling time! Cut a Hass avocado in half and remove the pit. Squeeze lemon or lime juice across the flesh. Coat the outside shell liberally with olive oil and sprinkle with salt and pepper. Place halves flesh-down on the cooler top grill rack for about 2 to 3 minutes. Flip and grill for another 2 or 3 minutes until you see sizzling on top. The timing depends on the heat of your grill, distance from the heat, and  thickness of the avocados, so you need to keep an eye on it. Use slightly firmer Avocados From Mexico because you don’t want a mushy mess all
over your grill grates. It’s an easy recipe to prepare, and they’re a great side dish for entertaining.

Italian-style filled grilled avocados

Start with the same basic recipe above using lemon, and stuff it Italian-style. Fill the halved avocado with 2 or 3 tablespoons of diced tomatoes and 1 minced garlic clove. Sprinkle it with shredded mozzarella or Parmesan cheese and drizzle prepared pesto over the top. Grill until the ingredients are softened, sizzling and the smell makes you swoon. Scoop out and spread atop warm, grilled rustic bread.

Mexican-style filled grilled avocados

Start with the same basic recipe above, this time using lime juice, and stuff it Mexican-style. Add a mixture of 1 tablespoon salsa, 1 tablespoon canned corn, 1 tablespoon black beans, and top with cheese. Grill until cheese is melted and sizzling. Garnish with fresh chopped cilantro. Scoop out with chips or serve alongside any Mexican dinner as a topping.

Easy Grilled Avocados Recipe

Prep Time 15 minutes Total Time 15 minutes Servings: 4
Ingredients
2 ripe, fresh Mexican Hass avocados, seeded and peeled
2 Tbsp. fresh lime or lemon juice
Olive oil or cooking spray
Sea salt to taste
Fresh ground pepper to taste
Optional Topping Suggestions
Fiesta: Chopped tomatoes, pico de gallo or your favorite salsa
Cheesy: Sliced Buffalo mozzarella or crumbled feta cheese as garnish
Fresh: Chop fresh herbs, like basil or cilantro and top after grilled avocados cool down

 

Grilled Avocado

Avocados from Mexico


Benefits of Yogurt

Benefits of Yogurt

Yogurt is a nutritious food that’s good for people of all ages. Like most dairy products, yogurt Yogurt and Berriesprovides many important nutrients, including calcium, vitamin D, and protein. Many yogurts are low-fat or fat-free and contain little or no saturated fat and cholesterol. Yogurt is a nutrient-dense, convenient and delicious food for snacks and meals.

Yoplait yogurt is a delicious way to help get your calcium with varieties the whole family can love including  Yoplait Original, Light, Thick & Creamy, Light Thick & Creamy, Lactose Free, Whips!,  Greek, Greek 100, and Greek 100 Whips!. Also look for Yoplait Plentí Plentiful Greek yogurt, Yoplait Plentí Oatmeal Meets Greek yogurt, Kids Cups, and Go-Gurt.

Calcium & Vitamin D

It’s no secret that calcium & vitamin D help build strong bones and teeth, and helps keep them strong throughout your life. But did you know that most Americans aren’t getting enough calcium or vitamin D in their diets? Unlike many other yogurts, most General Mills Yoplait yogurts provide a good source of calcium and vitamin D. Studies show that people who eat yogurt have higher intakes of these important nutrients.

  1. NHANES 2009-10 (food only) Day 1 & 2 NCI Usual Intake Method and Institute of Medicine Dietary Reference Intakes on Calcium & Vitamin D Report (2010).

Count on Calcium

Milk and milk products are considered the best food sources of calcium. These foods also have additional nutrients that can help calcium be better absorbed by the body. According to the Dietary Guidelines for Americans, most individuals should include at least 3 servings of low-fat or fat-free dairy in their diets daily.

Here are a few strategies for adding extra calcium to your diet:

  • Substitute yogurt for mayonnaise or sour cream in salad dressings
  • Stir in non-fat dry milk powder to soups, hot cereal, cocoa or orange juice
  • Blend yogurt and fruit pieces to make a thick frothy shake
  • Sprinkle lowfat shredded cheese over casseroles, potatoes or vegetables
  • Top baked potatoes with yogurt and chives
  • Whip plain yogurt and shredded cheese into mashed potatoes
  • Create a creamy, lowfat pasta sauce using blended ricotta cheese and fresh herbs

Discover Vitamin D

You know that you need calcium for strong bones, but did you know that you also need vitamin D to help your body absorb calcium?

Our bodies need vitamin D for the absorption of calcium to build and maintain strong bones. Studies show that calcium absorption improves when taken along with Vitamin D.2 Other studies show that vitamin D may help prevent bone fractures later in life.3,4

Finding Vitamin D in Foods

Vitamin D is formed naturally by the body after exposure to sunlight. Since you can’t always count on the sun, it’s even more important to look to your diet for your Vitamin D. Yoplait is the only leading yogurt with Vitamin D in every serving to provide 10%-20% of the Daily Value. Other food sources of vitamin D include fatty fish such as salmon, cod liver oil, organ meats, fortified ready-to-eat cereal, fortified yogurt, egg yolks, and mushrooms.

2. McCormick CC. Passive diffusion does not play a major role in the absorption of dietary calcium in normal adults. J Nutr. 2002; 132(11):3428-30.
3. Trivedi DP, Doll R, Khaw KT. Effect of four monthly oral vitamin D3 (cholecalciferol) supplementation on fractures and mortality in men and women living in the community: randomised double blind controlled trial. BMJ 2003;326:469-475.
4. Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women.Am J Clin Nutr. 2003;77(2):504-11.

StrawberriesThe Pay offs of Protein

Why is protein important?

Protein is an important component of your body and your diet, serving as a building block for strong muscles and alongside calcium and vitamin D, for strong bones. Another benefit of some yogurt is that foods higher in protein may help to satisfy hunger. Come snack time, many nutritionists recommend integrating foods with protein.

Finding the Right Amount of Protein in Snacks

Looking for a snack with protein to help satisfy your hunger? Try Yoplait Greek and Greek 100 which have 10-13 grams of protein in each 5.3 oz cup. Yoplait Greek and Greek 100 are the perfect protein snack option with over 30 flavor varieties. They also have at least a  good source of calcium and vitamin D.

 

Protein content in common snacks:

Yoplait Greek and Greek 100 yogurt (5.3 oz) 10-13 g protein
Pretzels (1 oz) 2-3 g protein
Raisins (1 oz) 1 g protein
Granola bars, chewy & crunchy (1 oz) 1-3 g protein
Rice cakes (1 cake) 0-2 g protein

USDA Nutrient Database, Standard Reference Release 24, On-line

Other good or excellent sources of protein include meat, fish, eggs, beans and other dairy products. Be certain to check fat content, since some protein sources may contain a significant amount of fat and saturated fat.

Content brought to you by our friends at General Mills70470-43329 YP GREEK 100 VANILLA


Ensure Enlive

Clinical studies show that adults may lose up to 8% of their muscle each decade after age 401-4. In response, Ensure® has introduced its most advanced nutrition shake: Ensure® Enlive®. You can lose up to 8% of your muscle each decade after the age of 40.1-4 New Ensure® Enlive® is the first and only complete, balanced nutrition shake that has the unique ingredient HMB, plus 20g of high quality protein to help rebuild muscle and provide strength and energy.5-9Capture4

Ensure Enlive Delivers All-in-One Benefits

New Ensure Enlive has an “All-in-One” formulation which not only combines HMB with 20 grams high-quality protein for muscle health, but also includes 26 vitamins, minerals and nutrients that support bone, heart, digestion, and immune system health.

Some of these are outlined in the chart shown here:

BONE HEALTH Contains 120% of Daily Value (DV)of vitamin D, and 50% DV of calcium to support strong bones
 

HEART HEALTH

 

Is an excellent source of plant-based Omega-3 ALA to promote heart health

 

IMMUNE

 

Is an excellent source of the antioxidants vitamins C and E and selenium to support normal immune function

 

DIGESTION

 

Helps maintain regularity with 3 grams prebiotic fiber to support growth of good bacteria in the digestive tract

 

Ensure Enlive Improves Health Outcomes in 90 Days4

In one of the largest clinical studies of its kind, Ensure Enlive significantly improved health outcomes among older, undernourished patients within 90 days of hospital discharge. Known as the NOURISH study, the clinical trial was conducted with over 600 people with heart or lung disease age 65 or older.

Twice-daily use of Ensure Enlive among trial participants showed significantly improved nutritional status, body weight, and vitamin D levels over a standard diet within 90 days of hospital discharge.

New Ensure Enlive comes in vanilla, milk chocolate, and strawberry flavors and can be purchased in the pharmacy section.

References:

1.Janssen I et al. J. Appl Physiol 2000;89:81-88. 2. Grimby G et al. Acta Physiol Scand 1982;115:125-134. 3. Baier S et al. JPEN 2009;33:71-82. 4. Data on file: Deutz NE, et al. Clin Nutr (2015), http://dx.doi.org/10.1016/j.clnu.2015.12.010. 5. Flakoll P, et al. Nutrition. 2004;20(5):445-451. 6. Wilson GJ, Wilson JM, Manninan AH. Nutr Metab. 2008;5:1 7. Fitschen PJ et al. Nutrition (2012), http://dx.doi.org/10.1016/j.nut.2012.05.005. 8.Bauer JM, Diekmann R. Curr Opin Clin Nutr Metab Care, 2015;18:24-31. 9. Wolfe RR. Nutr Rev. 2015;73(suppl 1):41-47.

 

HMB + Protein Equals Advanced

Nutrition With New Ensure® Enlive®

Ensure® has just introduced its most advanced nutrition shake with the nationwide introduction of Ensure Enlive Advanced Nutrition Shake. Featuring a unique combination of HMB and 20 grams of high-quality protein, Ensure Enlive helps to rebuild lost muscle. 1-5

What is HMB?

HMB comes from a building block of protein and is found in small amounts of foods. It’s difficult to get enough HMB from our diets, but two (2) servings of Ensure Enlive daily provides the recommended level of HMB.

The complete, balanced nutrition in Ensure Enlive, including its HMB and protein combination, provides a wide range of “All-in-One” muscle, bone, heart, digestion, and immune benefits. These include helping you to: 1-5

  • Regain strength and energy
  • Remain active and independent
  • Maintain lean body mass for strength and mobility
  • Support recovery from illness, injury, and surgery

References:

  1. Flakoll P, et al. Nutrition. 2004;20(5):445-451. 2. Wilson GJ, Wilson JM, Manninan AH. Nutr Metab. 2008;5:1 3. Fitschen PJ et al. Nutrition (2012), http://dx.doi.org/10.1016/j.nut.2012.05.005. 4.Bauer JM, Diekmann R. Curr Opin Clin Nutr Metab Care, 2015;18:24-31. 5. Wolfe RR. Nutr Rev. 2015;73(suppl 1):41-47.

 

CHEDDAR TURKEY QUICHE

Makes 6 servingsSME_16_02416_Wakefern_EE_Newsletter_R01a Turkey_Quiche

INGREDIENTS

  • (1) 8-fl-oz bottle Vanilla Ensure® Enlive®*
  • 3 large eggs
  • 1 C light, shredded sharp cheddar cheese
  • 1 C chopped, cooked turkey, white meat only (chicken may also be used)
  • 1 C chopped broccoli florets
  • 2 Tbsp chopped onion
  • ½  tsp dried basil leaves
  • 2 13-by-18-inch pieces fillo sheets
  • Vegetable oil (or cooking spray)
  • ½ tsp chopped chives (optional)

DIRECTIONS

  1. Preheat oven to 350° F. Grease a 9-inch pie pan.
  1. In a medium bowl, combine eggs and Ensure Enlive Shake. Mix well.
  1. Stir in cheese, turkey, broccoli, onion, and basil.
  1. Working quickly, lightly spray the top of 1 sheet of fillo dough with vegetable oil (or cooking spray).
  1. Place a second sheet on top of the first.
  1. Pick up the stack of fillo dough and place it into the center of the prepared pie pan.
  1. Pinch the edges of the dough to form a crust around the edge of the pie plate.
  1. Spoon the egg mixture into pie pan. Bake 30 minutes or until knife inserted in center comes out clean.
  1. Garnish with chives, if desired.  Serve warm.

 

RECIPE NUTRITION FACTS

Serving Size: ⅙ of pie (145g)

Servings: 6

Amount Per Serving

Calories 189………………Calories from Fat 55

% Daily Value†

Total Fat 6g………………………………………….9%

Saturated Fat 2g………………………………….9%

Trans Fat 0g………………………………………….0%

Cholesterol 112 mg……………………………..37%

Sodium 379 mg……………………………………16%

Potassium 252 mg………………………………..7%

Total Carbohydrate 13g………………………4%

Dietary Fiber 2g……………………………………6%

Sugars 5g

Protein 19g…………………………………………40%

Vitamin A 15%……………………Vitamin C 37%

Calcium 19%………………………………..Iron 10%

 


Smoothies

 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.