Family Support

September 2016

Tips for Healthy Shopping

Don’t shop on an empty stomach.

Plan out your meals and consider fitting in leftovers on those busy nights.

Get your frozen and refrigerated items before shopping the middle isles. This routine will limit the amount of time you spend in these sections.

Shop fruits and veggies that are in season (check out Nutrition). They will be affordable and delicious.

As you learn to shop healthy, bring your children to show them how.

Always shop with a list and stick to it.

Shop the outer perimeter of the store for your fresh healthy items.

Avoid flashy displays. The foods should sell themselves, not their packaging.

Look at the labels. Try to use a general rule of thumb that if you can’t pronounce an ingredient, you probably should find a healthier option.

The baby test: if you have a question as to whether a food is healthy, just decide if you would feed it to an infant.

NUTRITION KNOW-HOW

Start Here

nutrition-facts

Remember: Double the numbers if you consume the entire package.

Check the calories

check-calories

Limit these:

limit-these

  • 5% or less is low. 20% or more is high
  • % of recommended amounts
Get enough of these:

get-enough-of-these

recommended-amounts

Snack Chat

Summer Garden POWER foods

Summer time is the perfect time to explore the garden, or more likely, the produce section of your local grocery store to try cool, crunchy vegetables. If veggies haven’t been “your thing”, that’s ok. Start out with your favorites or try a few and then add others. Also, serve them with dips like hummus (there are many flavors), nut butter, or a yummy creamy basil greek yogurt dressing. Remember that veggies make a colorful presentation, and that can be half the battle to get your family to start munching.

Watermelon

Inflammation-fighting antioxidants, vitamin A, C plus potassium.

Peppers

Anti-inflammatory, anti-cancer (green), antioxidants, vitamin C, & folic acid.

Carrots

Vitamin A & powerful health benefits including beautiful skin, cancer prevention, and anti-aging.

Celery

Great choice if you are watching your weight with only 10 calories per stalk, plus vitamin A, aids digestion, and inflammation-fighting antioxidants.

raw-veggie-tray

Tomatoes

Vitamin A, C & K (for good bone health).

Cucumbers

Anti-cancer benefit by promoting protective role of bacteria in the digestive tract.

Cauliflower

Vitamin C & K, inflammation-fighting antioxidants, digestive benefits, improves blood pressure, and helps fight cancer.