$148 $140 2/$2 $199 $151 $125 $302

your

VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Gardetto's® Garlic Rye Chips 8.6 oz. $140

Keebler® Zesta® Original Saltine Crackers 16 oz. $148

Ritz® Family-Size Cheese Cracker Sandwich Packs 16 ct. $302

® Chex Mix 8.75 oz. Sour Old El Paso® 8.8 oz. Select Nature ValleyTM Oats 'N Nabisco® Cheddar Cream and Onion or Ghost Varieties Taco Dinner Kit Chocolate Granola Snacks 5 ct. ® Pepper Snack Mix 51 Cheese Nips 11 oz. $125 $1 $199 2/$2 your DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

Page 1 VOL. 6 NO. 1 JANUARY 6 - JANUARY 19

No more cutting out paper coupons. Save time and money with the Commissary Rewards Card! Simply pick up your Rewards Card at any location worldwide, CLICK HERE to register, and you're ready to start saving. We've specially selected coupons for our customers to help you make the most of your benefit!

SAVE $100 SAVE 97 00 20 SAVE $5 $1 $4 00 00 00 -$1 Digital Coupon -$1 Digital Coupon $1 97 20 79 $4 Final Price $3 Final Price $4 Save $1.00 on ONE (1) Bounty® Paper Save $1.00 on any ONE (1) José Olé® Snack -$100 Digital Coupon Towel product 4 ct. or larger (includes 2 Huge Roll). Expires: 1/25/20 (16 oz. or larger) or Burrito Bowl (10 oz.). 79 Expires: 3/1/20 $3 Final Price Save $1.00 on ONE (1) Downy® Liquid Fabric Conditioner (Includes Downy® Odor Protect 32oz. or Downy® Wrinkle Guard 25 oz.). Expires: 1/25/20

SAVE 00 $1 SAVE $899 00 -$100 Digital Coupon $1 $799 Final Price SAVE $268 Save $1.00 on ONE (1) Cascade® 50 -$100 Digital Coupon Action Pacs Dishwasher Detergent 30 ct. 19 or larger (excludes trial/travel size). $6 $1 $168 Final Price Expires: 1/25/20 -$150 Digital Coupon Save $1.00 on ONE (1) Oral-B® Adult 69 Manual Toothbrush (excludes Kids, $4 Final Price Healthy Clean, Cavity Defense and Save $1.50 on ONE (1) Luvs® Diapers trial/travel size). Expires: 1/25/20 (excludes trial/travel size). SAVE Expires: 1/25/20 $300 46 $9 Quantities are limited. Products listed are subject to 00 -$3 Digital Coupon availability and manufacturers' policies. Read each $646 Final Price digital coupon's details carefully for specific limitations Save $3.00 off any ONE (1) and terms when "clipping" your coupons. Opti-Free® or Clear Care® Solution (10 oz. or larger). Expires: 2/19/20

COMMISSARY REWARDS CARD DIGITAL COUPONS AVAILABLE. DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM READ THE TERMS AND CONDITIONS; LIMITED QUANTITIES. THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR ALL STORES.

Page 2 VOL. 6 NO.1 JANUARY 6 - JANUARY 19 4 Days Only! CONUS (Except AK & HI) JANUARY 16 - JANUARY 19

HOT SALE DEAL $136

15 - 16.3 oz. Select Varieties Peanut Butter

HOT SALE DEAL $324

25 oz. Select Varieties 25 oz. Select Varieties Chicken Strips Chicken Any'Tizers®

your DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

Page 3 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

SELECTION: • Fresh mandarins are in season from November through April in the fresh produce section. • Inspect the fruit for any brown or soft spots and cull them to prevent the spread of spoilage. • When shopping for fresh mandarins look for shiny, bright orange colors with pebble-textured skins.

STORAGE: • Rinse whole fresh mandarins before peeling. Dry them well to remove moisture. • Mandarins can be placed in a fruit bowl for about a week at room temperature to encourage healthy, convenient snacking. • Mandarins may also be individually refrigerated in a fruit crisper or can be peeled into wedges and stored in an airtight container for on-the-go snacking.

NUTRITION/HEALTH/WELLNESS: • One raw, medium-sized mandarin contains only about 40 calories. • Mandarins are naturally low in fat and are an excellent source of vitamins C and E. • Due to their high vitamin C and E content, mandarins may assist in supporting healthy skin and keeping cholesterol in check.

FUN FACTS: • Mandarins are a variety of the common orange, but are usually sweeter, easier to peel, and contain higher amounts of vitamin C per weight. • Because there are many varieties of mandarins that grow in different climates, mandarins are also known by the names satsuma, clementine, and tangerine. • Mandarin peels also contain oils that are an important source of flavoring for ice cream, bakery and candy products, soft drinks, and liqueur.

Page 4 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Buy Xtra Value at Your Commissary!

Carando® Italian Style Abruzzese Meatballs 1 lb. Chex Mix® 15 oz. Cheddar 2/$5 or Traditional Snack Mix Chi-Chi's® 24 oz. ® 2/$4 Medium or Mild Fairlife 52 fl. oz. Whole or Thick & Chunky Salsa Fat Free Lactose Free Milk 2/$4 2/$5

Kellogg's® 10 ct. Paw PatrolTM or Despicable MeTM Fruit Snack Pouches Kellogg's® Cocoa KrispiesTM ® Chocolate Treats® 8 ct. Kraft® 16 oz. Mozzarella or Pillsbury 6 ct. Apple or 2/$3 TM Mexican Shredded Cheese Strawberry Toaster Strudel 2/$3 2/$5 2/$3 Price Good Until 1/12/20

Mott's® Original Mott's® 100% Nabisco® 6 - 6.4 oz. Select Nature Valley® Roasted Nut Applesauce 24 oz. Apple Juice 6 ct. Varieties Thin Bites® Cookies Gluten Free Crunch Bars 6 ct. 2/$3 2/$4 2/$4 2/$4

Page 5 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Mandarin Orange and Basil Smoothie

Source: Defense Commissary Agency

Ingredients: 4 servings • 2½ cups plain non-fat Greek yogurt • 1 tsp. vanilla extract • ¾ cup skim milk • 5 mandarin oranges, peeled • 1 cup fresh basil leaves • 1 tbsp. chia seeds (optional)

Directions: 1. Place all the ingredients in a blender and pulse until the basil leaves begin to be incorporated. Mix until nearly smooth. 2. Serve immediately.

Tip: Can make single serving by using about 3-4 leaves of fresh basil,⅔ cup yogurt, dash of vanilla, 1-2 mandarin oranges and ¼ cup of milk.

Page 6 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

FlintstonesTM Complete Chewable Vitamins 60 ct. FlintstonesTM Complete FlintstonesTM Complete 48 Chewable Vitamins 150 ct. Gummies Vitamins 70 ct. FlintstonesTM Complete $4 $997 30 Gummies Vitamins 180 ct. $4 $954

® ® One A Day Men's ® One A Day Men's FlintstonesTM Complete Sour One A Day Women's 50+ Vitamins 65 ct. Formula Vitamins 100 ct. Gummies Vitamins 70 ct. Formula Vitamins 100 ct. 69 $430 $607 $607 $5

® ® ® ® One A Day VitaCraves Women's Pedialyte 33.8 fl. oz. One A Day Women's One A Day® VitaCraves® Men's Gummies Vitamins 70 ct. Select Varieties 50+ Vitamins 65 ct. Gummies Vitamins 70 ct. 69 Electrolyte Solution $569 $569 $5 $357

Centrum® Silver® Adult Glucerna® Chocolate 50+ Vitamins 125 ct. Centrum® Silver® Mens or Glucerna® Vanilla Carbsteady® Shakes 6 ct. 64 Womens 50+ Vitamins 100 ct. Carbsteady® Shakes 6 ct. 99 $7 $703 $699 $6 your DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

Page 7 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Mandarin Beef Stir Fry

Source: Defense Commissary Agency

Ingredients: 4 servings • 2 tbsp. sesame oil • 1 lb. boneless beef, cut into ¼ inch strips • 1 medium onion, sliced thin • 1 tsp. ginger powder • 1-2 fresh garlic cloves, minced • ¼ cup soy sauce • 1 small red bell pepper, sliced • 1 14 oz. can of no sugar added mandarin oranges, reserve ⅓ cup liquid • 4 oz. fresh baby portabella mushrooms, sliced • 5 oz. can water chestnuts, drained • ¾ - 1 lb. fresh broccoli florets • ⅓ cup unsalted peanuts or cashews (optional)

Directions: 1. Dice, slice, and prepare all produce prior to beginning and set aside. 2. Heat the oil in a pan over medium heat. Add the beef and onion and cook until the onions are nearly translucent; about 5 minutes. 3. Add the soy sauce and spices. Bring to temperature and then add the broccoli and cook for one minute, covered. Then add the remaining ingredients except for the mandarin oranges. If using nuts, add here. Cover and cook for an additional 10 minutes or until the vegetables are of the desired tenderness. Add additional water, 1-2 tbsp. at a time, to prevent burning. Toss occasionally. 4. To prevent overcooking, add the canned mandarin sections during the last three minutes of cooking.

Page 8 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Citracal® Maximum Calcium Citracal® Petite Calcium Coated Caplets 180 ct. Coated Caplets 200 ct. 87 63 Ensure® Chocolate Ensure® Strawberry $9 $7 Nutrition Shakes 6 ct. Nutrition Shakes 6 ct. $598 $598

® Atkins® 9 oz. Chicken Pot Eckrich 10 - 14 oz. Select Pie or Beef Merlot Meal Varieties Smoked Sausage Eating Well® 10 oz. Steak Carne 59 96 Asada or Pesto Chicken Entrée $1 ® $2 Citracal Calcium 69 Tablets 80 ct. $2 $763

Eckrich® Smoked Turkey Sausage 13 oz. Betty Crocker® 5.5 oz. Betty Crocker® 5.3 - 5.5 oz. Betty Crocker® 4.7 oz. 96 Cheeseburger or Lasagna Creamy or Cheesy Scalloped or Au Gratin Potatoes $1 Hamburger HelperTM Tuna HelperTM 99¢ 99¢ 94¢

Annie's® 5.5 - 6 oz. Select Authentic Asia® 10 oz. Sriracha Gorton's® Classic Crunchy Gorton's® Classic Grilled Varieties Macaroni & Cheese Chicken or Korean Beef Meal Fish Sticks 18 ct. Salmon Fillets 6.3 oz. 99¢ $270 $249 $249

Page 9 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Lean Cuisine® 8 oz. Tortilla Lean Cuisine® 9.25 - 10 oz. Crusted Fish or Garlic Chicken Fettuccini or Marie Callender's® 14 oz. Chicken Spring Rolls Five Cheese Rigatoni Meal Sweet & Sour Chicken Marie Callender's® 15 oz. $190 $153 or Salisbury Steak Meal Chicken or Beef Pot Pie $189 $189

Marie Callender's® Kraft® 16 oz. Colby Jack or 11.8 - 12.3 oz. Chicken Teriyaki Medium Cheddar Cheese Palermo's® Primo Thin or Beef Broccoli Bowl Pepperoni Pizza 15.7 oz. Pompeian® 16 fl. oz. Red 63 78 $2 $1 67 or White Wine Vinegar Price Good Until 1/12/20 $3 $164

Page 10 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

® ® ® Campbell's New England Campbell's 15.6 oz. Select Campbell's 18.8 oz. Chicken ® ® Oscar Mayer 8 oz. Natural Noodle or Beef Vegetable Soup Clam Chowder 18.8 oz. Varieties Spaghettios 42 Turkey Breast or Smoked Ham $142 $1 73¢ $274

Oscar Mayer® 16 oz. Oscar Mayer® Angus Oscar Mayer® 6 oz. Flame Delifresh® Smoked Uncured Beef Franks 14 oz. ® Grilled or Southwestern or Honey Ham Oscar Mayer Natural ® 94 Carving Board Chicken Breast 21 $2 Beef Franks 14 oz. $209 $4 $294

General Mills® MermaidTM General Mills® Chocolate ® ® ® General Mills Blueberry Cereal 11.4 oz. Toast CrunchTM Cereal 12.4 oz. Kelloggs Special K TM Cheerios Cereal 10.9 oz. 99 20 Cereal 12 oz. $199 $1 $2 $298

Fiber One® 5.34 - 4.1 oz. ® Special K 12 ct. Strawberry Brownie or Chocolate Annie's® 6 ct. Select Varieties Kellogg's® 10 ct. Homestyle or Blueberry Pastry Crisps Fudge Chewy Bars Organic Chewy Granola Bars or Blueberry Eggo® Waffles $199 $199 $215 $175 your DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

Page 11 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Dannon® Light & Fit® Nature ValleyTM 5.3 oz. ® Vanilla Yogurt Cups 4 ct. Almond or Peanut Butter Nature Valley 7.44 - 8.94 oz. Granola Bites Select Varieties Granola Bars $159 ® 99 14 Nabisco 12 ct. Golden Oat or $2 Blueberry Belvita® Biscuits $1 $498

Oscar Mayer® Turkey Bacon 12 oz. 07 Morning Star Farms® $2 Morning Star Farms® Veggie Sausage Links 8 oz. Activia® 4 ct. Strawberry Maple Flavored Veggie 70 or Peach Yogurt Cups Sausage Patties 8 oz. $2 $159 $270

V8® 46 fl. oz. Pomegranate Blueberry ® ® or Strawberry Banana V-Fusion Morning Star Farms Minute Maid® 8 ct. Apple or Minute Maid® 100% Veggie Bacon Strips 5.25 oz. $235 Apple White Grape Juice Boxes Apple Juice 6 ct. $265 $193 $217

Minute Maid® 100% Apple & Eve® 33.8 fl. oz. Apple Apple & Eve® 8 ct. Select Varieties Lipton® Decaffeinated Orange Juice 6 ct. or Orange Pineapple Juice Organic QuenchersTM Tea Bags 75 ct. $217 $209 $210 $337

Page 12 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Totino's® 50 ct. Triple Cheese Triscuit® Cherry Almond or Pepperoni Pizza Rolls Lipton® Original Wheatberry ClustersTM 5 oz. Tea Bags 100 ct. 70 68 ® $2 89 $2 Totino's 90 ct. Combination $2 or Pepperoni Pizza Rolls $505

Farm Rich® Breaded Pillsbury® Deep Dish Farm Rich® Cheddar Mozzarella Sticks 24 oz. Pie Crusts 2 ct. Cheese Curds 16 oz. 70 Pillsbury® Pie Crusts 2 ct. 63 68 $3 $1 $3 $159

Page 13 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Nabisco® Nutter Butter® Cookies 16 oz. Nabisco® Original Ritz® ® 59 ® ® Nabisco Assorted $2 Nabisco Oreo Mini Crackers 20.6 oz. Cookie Packs 20 ct. MixTM Packs 20 ct. $579 $579 $299

General Mills® Hot & Spicy ® Chex Mix® Muddy Bugles Corn Snacks 7.5 oz. ® TM Annie's 4 oz. Select Buddies Snack Mix 7 oz. 55 Annie's® Organic $1 Varieties Fruit Snacks $140 Cheddar Snack Mix 9 oz. 55 $222 $2

Keebler® Fudge StripesTM Annie's® Organic Snack Packs 12 ct. Bunny GrahamsTM 7.5 oz. $348 $191

Page 14 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

® ® ® ® Gillette Endurance Gillette Venus Sensitive Gillette® Fusion5® Clear Gel Deodorant 4 oz. Disposable Razors 3 ct. Proglide® Razor w/ 1 Cartridge ® ® 21 Gillette Fusion 29 $3 83 Proglide® Shave Gel 6 oz. $5 $6 $356

® Old Spice® Swagger® Secret Luxe Lavender Deodorant 3 oz. Deodorant 4 oz.

® ® TM Olay Wet 45 25 Gillette Fusion5 $3 Razor w/ 2 Cartridges Cleansing Cloths 30 ct. $3 $714 $336

Head & Shoulders® Head & Shoulders® 2 in 1 Shampoo Pantene® 12 fl. oz. Daily 13.5 - 14.2 fl. oz. Select for Men 12.8 fl. oz. Moisture or Sheer Varieties Shampoo 02 Volume Conditioner Pantene® 12.6 fl. oz. 99 $4 52 Daily Moisture or $3 $2 Sheer Volume Shampoo $252

Oral-B® CompleteTM Crest® 3D White Radiant Oral-B® CompleteTM Crest® Pro Health® Alcohol Floss Picks 150 ct. Mint Toothpaste 4.1 oz. Power Toothbrush Free Mouthwash 33.8 fl. oz. $446 $253 $463 $379

Page 15 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Charmin® Flushable Wipes 80 ct. 99 Puffs® Original $1 ® Puffs 372 ct. Ultra Facial Tissues 540 ct. SoftTM or Plus LotionTM 29 ® Facial Tissues $3 Charmin Ultra Strong $359 Bathroom Tissue 558 sq. ft. $1779

Pampers® SensitiveTM Baby Wipes 192 ct. $396 Pampers® Complete Pampers Baby Dry® Clean Baby Wipes 216 ct. Size 4 Disposable Diapers 92 ct. Pampers Cruisers® 25 74 Size 3 Disposable Diapers 84 ct. $4 $19 $1979

Mr. Clean® Magic EraserTM Cleaning Pads 2 ct. Bounty® Paper Towels 420 sq. ft. $135 $1254 Bounty® Quilted Napkins 200 ct. Pampers Swaddlers® Size 1 Disposable Diapers 96 ct. $189 $1975

Reynold® Original Reynold® Heavy Duty Soft Scrub® 24 oz. Select IamsTM Proactive HealthTM Aluminum Foil 75 sq. ft. Aluminum Foil 50 sq. ft. Varieties Cleanser Original Cat Food 7 lb. $297 $297 $179 $928 your DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

Page 16 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

® Swiffer Swiffer® Sweeper WetTM SweeperTM- Mopping Cloths 24 ct. ® Dry+WetTM Cascade 60 ct. Select Tide® 54 ct. Select Varieties TM Sweeping $540 Varieties Action Pacs PodsTM Detergent Kit $899 $1199 $811

Tide® 100 fl. oz. Select Varieties Laundry Detergent $1099

Downy® 103 fl. oz. Select Varieties Fabric Softener $699

Page 17 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Your Everyday Savings ON THE ITEMS YOU LOVE Lower Prices

your www.Commissaries.com

DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

Page 18 VOL. 6 NO.1 JANUARY 6 - JANUARY 19

Thinking Outside the Box!

Healthy Savings The "Thinking Outside the Box" meals offer quick solutions for your busy lifestyle. You can feel confident in knowing they are healthy and economical. You'll also see tips and suggestions on how to use the leftover items after preparing your meal. They feature a key nutrient and align with the Dietary Guidelines for Americans and may even be a tastier and healthier version of a high-fat or high-calorie dish. Find the ingredients for the latest "Thinking Outside the Box" recipe, Beef Stew, at special savings at your commissary now!

® ® DelMonte® Mixed DelMonte Whole Swanson 100% Natural Badia® Bay Vegetables 14.5 oz. Kernel Corn No Salt Beef Broth 14.5 oz. Leaves .20 oz. 06 Added 15.25 oz. $1 $114 42¢ 62¢

“THINKING OUTSIDE THE BOX” TAGS HELP IDENTIFY DISCLAIMER: PICTURES ARE FOR ILLUSTRATION ONLY. THE PRODUCTS INCLUDED IN THIS SALE MAY BE DIFFERENT FROM PRODUCTS USED IN THE MEAL SOLUTION. THOSE PICTURED. SOME ITEMS MAY NOT BE AVAILABLE AT ALL LOCATIONS. EFFECTIVE FOR CONUS STORES ONLY.

Page 19 Thinking Outside the Box!

For most adults, there have been many times through the years when their goal has been to improve eating habits and/or lose weight. It can be sparked by our clothes fitting tighter, something we have heard or read about, the importance of nutrition in improving quality of life, and possibly reducing the risk of chronic disease, wanting to get more toned, etc. Whatever the reason, many people jump in full-throttle. Some want to try a new diet that a friend or family member swears by. Others join an expensive meal delivery service that focuses on portion size and macro make-up, while others find some miracle plan on the Internet. Fact is, there is a plethora of weight loss information out there. It can be confusing! But at the end of the day, the most clear-cut way to lose weight is by consuming fewer calories than one needs a day. This concept is simple: put yourself in caloric deficit. For the most part, if a person consumed only cake, but consumed fewer calories than what is needed, weight loss would occur. Yet, this person would likely not meet recommendations for the key nutrients needed to keep the body running optimally and feeling good. Further, since cake is high in calories, it is very likely that the person would be very hungry on this type of diet. Compliance would not last and likely, once the usual eating pattern returned, some weight would be gained. Placing oneself in caloric deficit isn’t that difficult. Just think, with just as little as a 100-200 calorie deficit per day, over time this could result in roughly a 10-15 pound weight loss per year. For most, this may not seem like a lot or quick enough, but with just this one small change, the tide of weight gain could be stopped or reversed. You can consider adopting a larger calorie deficit for faster weight loss but it’s important that a diet shouldn’t be one that leaves you hungry, miserable, and wanting to quit. The goal is to develop an overall eating pattern that meets nutritional needs, assists with meeting weight and fitness goals, and can be maintained over a lifetime. Combine the strategy of eating 100-200 calories fewer each day and 30 minutes of brisk walking per day (this can be broken up to total 30 minutes) for an even greater calorie deficit, giving most people a potential improvement in their cardiovascular health. Before jumping on a new fad diet, which can be a confusing diet that limits certain food groups, or ordering up a meal plan, try increasing the number of fruits and vegetables consumed daily. Aim for most meals to have half the plate or half the meal be fruits and vegetables. Choose mainly lean protein foods while keeping the portion size to less than the size of the palm of your hand. Aim to have most of your grain choices be whole grains while limiting refined grains and sugars. Limit the number of times you eat out per week and always keep nutritious snacks at the ready to ward off hunger and lower the risk of defaulting to a high-calorie, low nutritional value snacks or meals. Adopting these suggestions, for most of the general public, will increase the chances of meeting nutritional needs, not feeling hungry, and longtime success. With your doctor’s clearance, consider adding some brisk walking to your day. Be patient, stick with it and your overall health and waistline will benefit. Soups are a great way to load up on vegetables, make lean proteins tasty, and experiment with a variety of no/low calories herbs and spices. Make a big batch, freeze it, and use it for lunches. Consider serving this alongside a small piece of fruit or a piece of cheese to round out the meal. Ingredients:4 servings • 1 onion, diced • 1 lb. stew meat • 2 bay leaves • 16 oz. low-sodium beef broth • 2 medium-sized potatoes, diced large • 1 tsp. garlic powder • 12-14 oz. frozen peas and carrots mix • Black pepper, to taste • 1 tbsp. Worcestershire sauce • 2 tbsp. flour

Directions: 1. Place the stew meat in a large mixing bowl. Sprinkle the meat Tips: with the flour and garlic salt. Gently toss. • Stews are a great way to use up fresh vegetables that are near 2. Pour the frozen peas and carrots in a microwave-safe bowl. spoiling or too few in quantity to make a whole dish. Just clean Add the diced potatoes along with ¼ cup of the low-sodium them, chop them up, put in a microwave-safe dish, add a little beef broth. Cover and microwave for 10 minutes. water (1-2 tbsps.) and microwave until tender (6-8 minutes). 3. In a large pot, add the olive oil and heat over medium-high • Canned vegetables can be substituted or mixed with frozen. heat. Once the oil reaches temperature, add the onions, and Just drain the canned vegetables and add to the stew in the cook for approximately 2 minutes, stirring constantly. Add the same step that the broth is added. The texture may be a little stew meat and sear the sides to help lock in the flavor. Add the different, but canned vegetables count as vegetables too. remaining broth and Worcestershire sauce and bay leaves. • Double the batch and freeze some in individual containers. 4. Bring the broth and meat to a low boil for 2 minutes. Remove • Consider serving over ½ cup of cooked brown rice or whole the cooked veggies and potatoes from the microwave and add wheat egg noodles the entire contents (including the liquid) to the pot. Turn heat • Consider keeping a container in the freezer, where leftover down to medium and simmer for an additional 10-15 minutes, scraps of vegetables from previous meals can be added. Once or until the potatoes are fork tender. the container is full, thaw it in the microwave and then use this 5. Season to taste and serve. random combination as the vegetables in your stew. Just add the thawed veggies in the same step that you add the broth. You never know, this may end up being the best stew ever eaten and you cut down on food waste.

DISCLAIMER: THIS RECIPE DOES NOT CONSTITUTE AN ENDORSEMENT BY DOD OF ANY INDIVIDUAL VENDOR. ANY PRODUCT OF SIMILAR SPECIFICATION MAY BE USED TO MAKE THIS HEALTHY CHOICE MEAL.

FOR ADDITIONAL MEAL SOLUTIONS, PLEASE CLICK HERE COMMISSARIES.COM/HEALTHY-LIVING/HEALTHY-EATS Page 20