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Nutrition: It’s a Matter of Fact
2. Get your info from an expert. ShopRite registered dietitian Natalie Menza can help make sense of the latest diets and food myths. Log on to www.shoprite.com, click on “For your Family” and select “Health & Wellness.” Then click on “Dietitian’s Corner.” You can ask Natalie a question, find a recipe and check out nutrition and health tips. 3. Think nutrient-rich rather than “good” or “bad.” No single food or meal makes or breaks a healthful diet. So look at the big picture. Your total diet is the key to healthful eating. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients — and low in fat, cholesterol, sodium and sugar. 4. Add more whole grains to your diet. Set a goal to make half of your grains whole grains each day. Choose whole-grain pantry staples such as ShopRite whole-grain pasta, brown rice and whole-wheat bread. 5. Read food labels. They’ll help you make smart food choices quickly and easily. Rely on food labels to show nutritional values as well as list ingredients in descending order by amount. Be sure to check the serving size, remember that calories count, and choose foods low in saturated fat, trans fat, sodium and sugar. 6. Choose healthy fats. Look for polyunsaturated or monounsaturated fats (like ShopRite olive oil or canola oil), and keep your saturated fats, trans fats and cholesterol intake low. 7. Get moving! Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness. Make a commitment to do 30 minutes of moderate exercise most days of the week. 8. Eat more fruits and veggies. The majority of Americans are not eating enough fruits and vegetables. Eating more does matter when it comes to preventing disease and living healthier. The U.S. Dietary Guidelines encourage us to eat between 5 and 9 servings a day. The Produce for Better Health Foundation suggests that you “make fruits and vegetables about half of what you eat, every time you eat.” 9. Drink your milk. Your mother was right. It’s important to drink your milk every day. You need three 8-ounce servings of fat-free or lowfat milk or the equivalent in dairy products each day. The calcium is important for maintaining strong bones and teeth and helps prevent osteoporosis.
10. Prepare meals at home. You have more control over how your food is prepared and which ingredients are used. Check out ShopRite’s Right for Tonight™ recipes for a healthful new meal idea every week. Learn more about nutrition by visiting www.shoprite.com. Simply select “health & wellness” under the “for your family” menu to find interesting articles, downloadable brochures and a list of health-related events in your area. You can even e-mail ShopRite dietitian, Natalie Menza, by clicking “Ask the Dietitian.” Herb Roasted Turkey Breast Turkey breast is a family-favorite source of lowfat protein. Prep time: 10 minutes Cook time: 1 hour, 15 minutes
4 cloves garlic, minced 2 tsp. dried sage 1 tsp. dried thyme 1/2 tsp. salt 1/4 tsp. black pepper 1 (4 1/2- to 5-lb.) whole bone-in turkey breast
1. Preheat oven to 400°F. Place rack in roasting pan; coat with nonstick cooking spray. 2. Combine garlic, sage, thyme, salt and pepper in small bowl; stir to mix well. Loosen skin from turkey breast; rub herb mixture under skin. 3. Place turkey breast, skin side up, on prepared rack. Bake 1 hour and 15 minutes to 1 hour and 30 minutes or until instant-read thermometer registers 165°F in thickest part of breast (not touching bone). Let stand 15 minutes. Remove and discard skin; slice turkey.
Makes 8 servings Per serving: 240 calories, 1g carbohydrate, 53g protein, 0g fiber, 1.5g fat, 0g saturated fat, 0g trans fat, 145mg cholesterol, 240mg sodium |
