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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)


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  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
  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


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.


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.

Organic Valley

Life’s Better:  In Balance with Breakfast
Melinda Hemmelgarn, M.S., R.D.

Two kinds of people inhabit the earth: early birds and night owls. Those of us who fall into the latter category tend to push the snooze button – repeatedly — waiting till the very last minute to greet the day. We think skipping breakfast will get us just a little more pillow time.

However, the extra half-hearted sleep fails to make up for what we miss in the kitchen — a nutritional kick start to fuel both body and brain. Research shows that we don’t compensate for the nutrients skipped at breakfast with meals later in the day. In fact, dietitians use breakfast eating as a marker for overall diet quality.  Simply stated: we function better mentally and physically when we “break the fast” shortly after rising.

 Breakfast: secret weapon for weight control  

For those who think skipping breakfast results in weight loss, here’s a surprise: Breakfast eating appears to be one of the most protective factors against unwanted weight gain. According to the National Weight Control Registry, which tracks people who have successfully lost weight and kept it off, 78% of the winning “losers” eat breakfast every day.

Skipping breakfast works against weight watchers in several ways. For one, without calories coming in after our long fast, our bodies may try to conserve energy, thereby lowering our metabolic rate. Even though breakfast eaters may consume more daily calories, we are less likely to be overweight. In addition, people who skip or eat a poor breakfast (donut and coffee, candy and soda, for example) may get extremely hungry by lunch time and end up overeating. Or, instead of having a healthful planned meal in the morning, breakfast skippers may reach for snack foods, which tend to be high in calories and often devoid of meaningful and satisfying nutrients.

Too busy for breakfast?
Despite modern technology and labor saving devices, women’s lives show no signs of slowing down. We’re gatekeepers, care-givers and change-makers. Whether we’re working in an office or at home, we wear many hats and manage multiple priorities in our personal and professional lives.

When we’re on the run and short on time, it’s easy to skip breakfast, but we risk shorting ourselves on key nutrients, including protein, calcium and vitamin D.

What we need is a power breakfast…to go. Power breakfasts include a mix of carbohydrate (to fuel brain and muscles), plus nutrient rich protein and fat for staying power to take us to lunch.  “Good nutrition helps a body do wonderful things,” says sports nutrition expert, Nancy Clark, M.S., R.D. – so don’t miss out!

Finding “Balance”…on the run
Balanced diets with regular nourishing meals and snacks help us look great, feel energized, and stay well. Organic Valley’s Organic Balance milk protein shakes can help meet busy women’s unique nutritional needs.  Each creamy, delicious shake provides 16 grams of high-quality milk protein, half our daily requirement for calcium (500  milligrams), plus vitamin D, to go.  The shakes are gluten- and lactose-free, so no worries about gas or bloating.  And because the shakes are certified organic, we can be confident that they’re free of GMOs, synthetic hormones, antibiotic and pesticide residues. These clean, light meals on-the-go require no refrigeration, so they travel well in a purse, backpack, gym bag, briefcase – wherever your day takes you.

When we’re well-rested, well-hydrated, well-nourished and physically fit, it’s easier to reach and maintain joyful harmony in our lives.

Tips and tricks to make breakfast quick, easy and fun:
1. Create competition and offer rewards.  Set a kitchen timer and see if your children can get to the table before the timer goes off. Keep a chart with gold stars rewarding those who make the time, then reward gold stars at the end of the week with an extra half-hour of story time before bed. Our goal is developing the habit of breakfast eating, so when the gold star rewards no longer hold appeal, the habit will be set in stone.

2. Keep easy-to-eat breakfast foods on hand. Stock a variety of dry cereals, plus fresh and dried fruit, and let children mix up new combinations. Choose cereals with no more than 8 grams of sugar (the equivalent of two teaspoons) and at least 2 grams of fiber per serving. Whole grain toast with peanut butter or sliced cheese make quick, nutritious breakfasts too. You can also hard boil eggs the night before and store them in the refrigerator for speedy peel ‘n eat protein.

3. Cook once, eat twice. Over the weekend, make an extra batch of muffins, pancakes, or banana, zucchini or pumpkin bread. Keep the bulk quantity in your freezer and take out what you need the night before. Serve with a glass of organic milk and piece of fruit for a complete breakfast.

4. Plan ahead. Set out cereal bowls, spoons, juice glasses, and napkins the night before to help speed the process.

5. Think outside the box. In 30 seconds flat you can pour cold milk over ready-to-eat cereal and slice a banana on top. However, leftover reheated meatloaf and mashed potatoes works too. Be creative and have fun. What matters is the quality of your meal.

6. Keep a variety of grab-and-go items to supplement small breakfasts. Most kids appreciate having a snack in their backpack to eat on the bus or during a mid-morning snack time. Create your own trail mix and keep it in small refillable sandwich bags. Combine your choice of peanuts, pecans, walnuts, almonds, sunflower or pumpkin seeds, dried cranberries, raisins and dry cereal. Granola bars, cheese sticks, yogurt (remember the spoon), and fresh whole fruit, travel well too.




Too Busy To Cook?

Most of us think we are too busy to cook. So what can we do? We can rediscover the joy of cooking and teach these all-important skills to our children! Remember cooking together as a family cannot only be fun, but also nutritious and educational. Kids get to measure using math skills, read and follow directions, and even demonstrate their individuality and creativity combining ingredients and seasonings. All that AND you are instilling in them a sense of pride and accomplishment that can carry over into so many areas of their lives.

Campbell’s very own Chef Carrie discusses some simple ways to introduce (or re-introduce) the healthy, home cooked family meal.

“Start simple,” suggests Chef Carrie, “not everything needs to be made from scratch.” Take a familiar food like Tomato soup and transform it into a quick and easy meal that the whole family can help prepare. Make the familiar exciting by making it your own. Add basil for a fresh, sweet, herbal flavor. Stir in a chipotle pepper for smoky heat. “If you like it as a soup, then you will love it as a sauce over meat, pasta or rice.” Drain the liquid from a small can of roasted red peppers, add a can of Campbell’s® Condensed Tomato soup, toss in a handful of almonds and puree for a romesco sauce. “If your child isn’t old enough to chop ingredients, then they can help measure ingredients and work the buttons on the blender or food processor”.

Cooking doesn’t have to be complicated or time consuming and research suggests that kids are more likely to eat foods they helped to prepare. Our Santa Fe Chicken Sauté combines familiar foods like chicken, corn and Campbell’s® Healthy Request® Condensed Tomato soup into a delicious, fast and easy meal that’s not only nutritious but sure to be a hit with the kids.

Santa Fe Chicken Sauté

Too Busy to Cook Santa Fe Chicken

What You’ll Need

2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
1 3/4 pounds boneless, skinless chicken breasts
1 teaspoon minced garlic
4green onions, minced (about 1/2 cup)
1 can (10 3/4 ounces) Campbell’s® Healthy Request® Condensed Tomato Soup
1/2 cup Pace® Picante Sauce
1/2 cup water
1 can (about 15 ounces) low sodium black beans, rinsed and drained
1 cup frozen whole kernel corn
2 tablespoons chopped fresh cilantro leaves

How to Make it:

1.  Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.

  1. Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
  2. Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro

Cooking with your family has lots of benefits, but MOST of all it builds memories that can last a lifetime. The nutritional rewards are just icing on the cake…or sauce on the chicken in this case.



Summary of Family Meals Research and Data

Benefits of Family Meals

  • There’s clear evidence the structure of a meal can heavily influence a child’s long-term health. Kids and teens who share meals with their family three or more times per week are significantly less likely to be overweight, more likely to eat healthy foods and less likely to have eating disorders.

 Berge, J. (2015). The protective role of family meals for youth obesity: 10-year longitudinal          associations. The Journal of Pediatrics, 166 (2).

  • With each additional family meal shared each week, adolescents are less likely to show symptoms of depression, less likely to use/abuse drugs and less likely to engage in delinquent acts.

Meier, A. and Musick, K. (2014). Variation in associations between family dinners and adolescent well-being. Journal of Marriage and Family, 76 (1).

  • A recent study also shows that children who grow up sharing meals as a family are more likely to exhibit prosocial behavior as adults, such as sharing, fairness and respect.

De Backer, C.J. (2014). “Our” food versus “my” food. Investigating the relation between childhood shared food practices and prosocial behavior in Belgium. Appetite, 84 (January 2015).

  • Adolescents who participate in even one or two family meals per week are less likely to be overweight or obese in adulthood compared to adolescents who never participate in family meals.

Neumark-Sztainer, D. (2010). Family meals and adolescents: what have we learned from project EAT (eating amount teens)? Public Health Nutrition, 13 (7).

  • When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all.

Wolfson, J. and Bleich, S. (2014). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, Published online 17 November 2014.

  • People who eat most the most home-cooked meals eat healthier and consume about 130 fewer calories daily, on average, compared to people who cook less or not at all.

Wolfson, J. and Bleich, S. (2014). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, Published online 17 November 2014.

  • Children and adolescents who share family meals three or more times per week are more likely to be in a normal weight range and have healthier dietary and eating patterns than those who share fewer than three family meals together.

Hammons, A. and Fiese, B. (2011). Is frequency of shared meals related to the nutritional health of children and adolescents? Pediatrics, 127 (6).

  • Research concluded that educational and public health initiatives aimed at promoting shared family mealtimes may improve nutritional health of children and adolescents. Clinicians may advise their patients about the benefits of sharing three or more family mealtimes per week; benefits include a reduction in the odds for overweight (12%), eating unhealthy foods (20%), and disordered eating (35%) and an increase in the odds for eating healthy foods (24%).

Hammons, A. and Fiese, B. (2011). Is frequency of shared meals related to the nutritional health of children and adolescents? Pediatrics, 127 (6).

  • In a study examining the relationship between everyday family rituals and BMI measurements, boys who had a social dinner experience tended to have lower BMI, notably when the family stayed at the dinner table until everyone was finished eating. The results were the same for parents.

Wansink, B. and Van Kleef, E. (2014). Dinner rituals that correlate with child and adult BMI. Obesity, 22 (5).

Trends in Family Meals

  • 68% of consumers surveyed said that dinner is the mealtime most of the people in the household eat together. 70% of the survey population said they usually or always eat the same things when they eat together.

The Hartman Group. Modern Eating: Cultural Roots, Daily Behaviors 2013.

  • 81% percent of U.S. households cite home as the most popular location for eating dinner, and nearly half (50%) of consumers report eating dinner with everyone in their household every night of the week. Overall satisfaction was higher among those who made dinner at home compared to those who would eat out or have take-out food at home.

The NPD Group. Dinnertime MealScape Study 2009.

  • People are hungry for help in the kitchen. Shopper studies show that 81% of parents buy items with minimal prep time. Parents recognize and opt for convenience when time is limited. For many, convenience is as important as nutrition.

The Food Marketing Institute. FMI Shopping for Health 2013.

The Food Marketing Institute. FMI U.S. Grocery Shopper Trends 2014.

  • In contrast to the relatively structured and uniform eating culture that the modern grocery store was first established to serve, today’s eating is more dynamic, democratized, and influenced by multiple family members having a voice in what is eaten and prepared (31% of Millennials report sharing at least half of the responsibility for dinner preparation).

The Food Marketing Institute. FMI U.S. Grocery Shopper Trends 2014.

  • 63% of Americans decide what to eat less than an hour before eating.

The Hartman Group. Eating Occasions Compass 2013.

  • More men are cooking: The number of male primary grocery shoppers is 43%. Male shoppers are keeping pace with their female counterparts in number of visits to stores and in visits across channels. Sharing shopping roles means that more shoppers are making more trips to more stores.

The Food Marketing Institute. FMI Shopping for Health 2013.

The Food Marketing Institute. FMI U.S. Grocery Shopper Trends 2014.

  • Cooking is no longer a gender-based tradition. The percentage of men who spent cooking on any given day has jumped to 42%, as compared to 29% in 1965.

Smith, L. (2013). Trends in US home food preparation and consumption: analysis of national nutrition surveys and time use studies from 1965-1966 to 2007-2008. Nutrition Journal, 12 (45).

Quick Stats

  • 81% of parents buy items with minimal prep time

The Food Marketing Institute. FMI Shopping for Health 2013.

The Food Marketing Institute. FMI U.S. Grocery Shopper Trends 2014.

  • 63% of Americans decide what to eat less than an hour before eating.

The Hartman Group. Eating Occasions Compass 2013.

  • Today 42% of men are cooking as compared to 29% in 1965.

Smith, L. (2013). Trends in US home food preparation and consumption: analysis of national nutrition surveys and time use studies from 1965-1966 to 2007-2008. Nutrition Journal, 12 (45).

  • 57% of people decide what’s for dinner an hour before mealtime. 26% decided earlier that same day.

The NPD Group. National Eating Trends® 2012.

  • According to a 2013 Harris poll, only 30 percent of American families share dinner every night.

Wolfson, J. and Bleich, S. (2014). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, Published online 17 November 2014.

  • 68% of consumers say dinner is the mealtime most of the people in the household eat together.

The Hartman Group. Modern Eating: Cultural Roots, Daily Behaviors 2013.

  • 70% of consumers say they usually or always eat the same things when they eat together.

The Hartman Group. Modern Eating: Cultural Roots, Daily Behaviors 2013.


10 Reasons Cans Will Get You Cooking

Canned foods are a smart solution for better eating in today’s fast-paced world. The can seals in freshness, flavor and nutrition without sacrificing convenience, enabling you to be confident about creating more, healthy meals. Start cooking today!

1. Cans seal in freshness, nutrition, quality and taste

Canned foods are a nutritious option because canning technology keeps food fresh and flavorful without a lot of preservatives and additives. When foods go through the canning process, nutrients are locked in so the amount of vitamins and nutrients in the food is the same on the day it was canned as it is a year from the canning date.



2. Canned fruits and vegetables have the same nutrients as fresh and frozen

In fact, a review of the research found that canned fruits and vegetables are nutritionally similar to fresh and frozen and in some cases, even better.1 For example, canned tomatoes have more lycopene, which is associated with reducing cancer risk and has more B vitamins than fresh tomatoes. Canning also helps make fiber in certain vegetables, like beans, more soluble and therefore more useful to the human body.


3. Canned foods are affordable

Families can stretch their grocery budgets by choosing canned produce and meat. For example, fresh green beans are nearly 500 percent more costly than canned green beans, according to a Michigan State University analysis. Plus, you save money because canned foods don’t easily spoil!



4. Canned foods are convenient

Families have fast-paced lives and they can’t always plan meals around work and kids’ activities. Having canned foods in your pantry provides a great option for a quick and easy meal so families don’t have to eat out. All canned foods are stamped with a “best by” or “use by” date to help you determine how long the items should be stored. In general, the canned foods you buy in the store today are good for at least one year.

5. Cans seal out foodborne pathogens

According to the Centers for Disease Control and Prevention, at least 128,000 Americans are hospitalized every year with foodborne illnesses. The high-heat canning process is one of the safest when it comes to preserving food because it prevents the growth of microorganisms that cause foodborne illnesses. Canned foods are a smart solution for better eating in today’s fast-paced world. The can seals in freshness, flavor and nutrition without sacrificing convenience, enabling you to be confident about creating more, healthy meals. Start cooking today!

6. Cans provide endless variety all year long

More than 1,500 food items come in cans. This provides you with almost limitless options in creating flavorful and nutritious meals for your family and friends. And, because fruits and vegetables are picked fresh and quickly sealed in a can, you can enjoy them all year long!




7. Canned foods boost nutrients, not sodium

A recent study from the Centers for Disease Control and Prevention released in February 2012, identified the top 10 categories of foods that contribute most to salt (sodium) intake, and canned produce was not identified.3 The food categories that add the most sodium to Americans’ diets were bread and rolls, cold cuts and cured meats, and pizza. A variety of canned foods, including vegetables, soups and meats, are available in sodium-free and low-sodium options. Plus by draining and rinsing canned foods with water, you can reduce the sodium
by 36 percent to 41 percent, according to recent research.

8. Cans protect your food

The can is a protective container, sealing in great taste and protecting against microbes. Even if a can has a small dent (no deeper than a finger) and no sharp points, the food is safe to eat as long as the dent is on the side of the can and not in the seam. Dents along the seams may damage the seal and allow bacteria to enter, so the can should be discarded.





9. Cans reduce food waste

A well-stocked pantry can be the secret to whipping up a tasty meal from food that may otherwise go to waste. For example, canned tuna can be added to salad greens, or canned clams and canned diced tomatoes can be added to leftover linguine. Because fresh produce can spoil before having the chance to eat it, keeping a well-stocked pantry helps people reach their daily goals for fruits and vegetables. According to a recent study, Americans waste approximately 15 percent to 20 percent of fresh fruits and vegetables every year.

10. Cans are environmentally friendly

Canned foods are environmentally friendly because the metal cans are endlessly recyclable. In fact, food cans are the most recycled package in America today. Their recycling rate is more than 2.5 times higher than that of most other packaging options.




















































Cans Get You Cooking® is a multifaceted program created by the Can Manufacturers Institute. Visit to learn more.
1. Miller S and Knudson B. “Nutrition & Costs Comparisons of Select Canned, Frozen and Fresh Fruits and Vegetables.” Michigan State University. March 2012.
2. CDC Estimates of Foodborne Illness in the United States. Last updated: October 10, 2012. Accessed January 2, 2013.
3. U.S. Centers for Disease Control and Prevention. Vital Signs: Food Categories Contributing the Most to Sodium Consumption – United States, 2007-2008. Washington, DC: February 2012.
4. Jones JB, Mount JR. Sodium Reduction in Canned Bean Varieties by Draining and Rinsing. 2009; Institute of Food Technologists Conference.
5. Buzby, et al. The Value of Retail – and Consumer – Level Fruit and Vegetable Losses in the United States. Journal of Consumer Affairs, Fall 2011: 492-515.
6. Steel Recycling Institute Stats. August 2010. Available at

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

Dairy Alternatives

Dairy Alternatives

Dairy products are delicious and nutritious, but for those who are lactose intolerant, have milk allergies, or choose to follow a vegan diet will need to explore dairy alternatives.  There are a variety of lactose-free products including milk, cheese and yogurt made with plant-based substitutes.

Non-Dairy Milk Substitutes:

Almond Milk is made from ground almonds and water.  It is lower in calories than cow’s milk but contains little protein (1 gram per cup, compared to 8 grams per cup of cow’s milk.)


Coconut Milk is made from the liquid of the grated meat of a brown coconut.  Coconut milk is very high in calories and fat, but the coconut milk found in the dairy aisle has been “watered down” making it less caloric and lower in fat.  Coconut milk does not contain protein.

Hemp Milk is made from ground hemp seeds and has a nutty flavor.  Hemp milk contains “healthier” fats (omega-3s), although it only has about one-third the protein of cow’s milk.  Hemp milk contains more calcium than cow’s milk.

Oat Milk is made of oat groats (the hulled kernel of the oat grain) and water.  Oat milk contains half the protein as cow’s milk and is very high in carbohydrates due to the naturally-occurring sugars.

Rice Milk is made from boiled rice and has the same calorie content as 2% cow’s milk.  Rice milk has little protein and half the fat compared to cow’s milk.

Soy Milk is a liquid extract of soybeans.  It is higher in protein than any other dairy substitute. It has the same calorie content as skim milk, and “healthy” fats.

6_7_LiveRight Mens_SR_Soy_Milk_137

Non-Dairy Cheese and Yogurt Substitutes:

Just like the dairy milk substitutes listed above, there are a variety of non-dairy cheeses and yogurts to choose from including soy, rice, almond, hemp and coconut milk products, with similar attributes to the non-dairy milk substitutes listed above.

Non-Dairy Milks and 2 % Cow’s Milk Comparison

Nutrition information for unsweetened non-dairy milks provided by national brands

Serving size:  One cup (8 ounces)

Milk Calories Fat (grams) Fiber (grams) Protein (grams) Calcium (milligrams)
2% Cow’s Milk 125 4.8 0 8 300
Almond Milk 30 2.5 1 1 2
Coconut Milk 45 4 1 0 38
Hemp Milk 70 5 2 3 400
Oat Milk 130 2.5 2 4 7
Rice Milk 120 2.5 0 1 <1
Soymilk 80 4 1.2 7 50

Reference:  Oldways Vegetarian Network and the Oldways Nutrition Exchange