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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

 

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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.

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.


ShopRite Gluten Free Vitamins

 

For those with celiac disease, foods containing gluten – a protein found in most grains – should be avoided. However, did you know that gluten can also be found in some prescription medications, over the counter medications, and even some nutritional supplements? The good news is that many ShopRite nutritional supplements that are gluten free have begun to carry the claim “free of gluten.” Always read labels to check if an item is gluten free and when in doubt, ask your
ShopRite dietitian or pharmacist for help, or give us a call at 1-800-ShopRite.

Click to view our entire ShopRite Gluten Free Vitamin List 

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Take the First Step

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GOOD NEWS!

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

 Fiber

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

Breakfast:

• 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.

Snacks:

• 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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Top 5 Foods for a Healthy Heart

 

 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!avocado

 1.       Avocado

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

2.       Berries

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

3.       Kale

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

5.       Salmon

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

 Reference:  http://www.webmd.com/food-recipes/features/the-truth-about-kale

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Gluten Free Game Day

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’refootball 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:

Appetizers

  • 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.

Main Dish

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.

For dessert

  • 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.


Gluten Free Doesn’t Mean Grain Free

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:

  • Amaranth
  • Buckwheat
  • Corn
  • Millet
  • Quinoa
  • Rice
  • Sorghum
  • Teff
  • 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