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Put Your Best Fork Forward•You Can't Beat a Healthy Heart • Rice, Rice

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Put Your Best Fork Forward•You Can't Beat a Healthy Heart • Rice, Rice FREE FEBRUARY-MARCH Healthful, affordable options for your family Put Your Best Fork Forward • You Can’t Beat a Healthy Heart • Rice, Rice Baby 4 You Can’t Beat a Healthy Heart 10 Rice, Rice Baby 7 Let’s Stay In! 12 National Pet Dental Health Month Healthful, affordable options for your family Bite into March is National a Healthy Nutrition Month® Lifestyle Positive changes can be made in your diet – This National Nutrition Month®, remind yourself to “Put Your Best Fork Forward.” Whether at home or out and about, YOU have one forkful at a time! control over what you put in your body. Every time you eat, try to make one small, healthy change. Can you eat a piece of fruit instead of dessert? Snack on carrots without dip? Skip the roll with your dinner? Small changes like these add up over time – you’ll be surprised at how easy it is to positively impact your health! Here are some tips to get you started: Start with a plan for lifelong health. Focus on the big picture – achieving overall good health – not just short- term weight loss. Set healthy, realistic goals. You are more likely to succeed in reaching realistic goals when you make changes step by step. Start with one or two specific, small changes at a time. Track your progress by keeping a food and activity log. Meredith McGrath, RD, LDN Corporate Dietitian • HealthCents Redner’s Markets Email your questions to [email protected] Meredith holds a B.S. in clinical dietetics from the University of Pittsburgh. Disclaimer: The food and nutrition advice in this newsletter is not meant to take the place of your primary care physician. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs. Redner’s Markets, Inc. • 3 Quarry Road, Reading, PA 19605 2 HealthCents | www.RednersMarkets.com Get a personalized eating plan. Go to www.ChooseMyPlate.gov for a plan that will give you the amounts you need daily of each food group. If you have special dietary needs, consult a registered dietitian for a customized plan. Eat at least three meals a day, and plan your meals ahead of time. Whether you’re eating at Know when you’ve had home, packing a lunch or enough to eat. eating out, an overall eating plan for the day will help Quit before you feel full keep you on track. or stuffed. It takes about 20 minutes for your brain to get Balance your plate the message that your body with a variety of foods. is getting food. When your Half your plate should be filled brain gets this message, you with fruits and vegetables, about stop feeling hungry. So, fast eaters, one fourth with lean meat, poultry slow down and give your brain a or fish, and one fourth with chance to get the word. grains. To round out your meal, Get plenty of fiber from add fat-free or low-fat milk, yogurt or cheese. fruits, vegetables, beans Start your meal with low-calorie foods like and whole grains. fruits, vegetables and a salad. These foods are Fiber can help you feel full longer packed with nutrients your body needs. and lower your risk for heart Focus on your food. disease and type 2 diabetes. Pick one place to sit down and eat at home. Eating Watch portion sizes to manage your calorie intake. while doing other things may lead to overeating. This is the key to an effective weight management plan. To make Also, switching from a large plate to a smaller one sure your portion sizes are “just right,” visit the MyPlate Food may help you feel Groups Food Galleries at www.ChooseMyPlate.gov for healthy satisfied with eating guidelines in household measures. reduced Snack smart. portions. Include snacks as part of your daily calorie allowance, and limit portions to one serving. Plan for nutritious snacks to prevent between-meal hunger. Keep portable, healthy snacks in your desk, backpack or car. Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness – plus, it helps control body weight, promotes a feeling of well-being, and reduces the risk of chronic diseases. Pick activities you like, and do each for at least 10 minutes at a time. Aim for a total of 2 hours and 30 minutes or more each week of moderate activity such as brisk walking. If you are currently inactive, check with your doctor concerning increased physical activity. Source: Academy of Nutrition and Dietetics HealthCents | www.RednersMarkets.com 3 You Can’t Beat a Healthy Heart! Don’t take your heart for granted. Responsible for providing your whole body with necessary oxygen and nutrients, your heart has a full workload! Heart disease, often referred to as cardiovascular disease In addition to these dietary (CVD), is the leading cause of death among American adults. recommendations, aim for at least CVD describes conditions that involve narrowed or blocked 150 minutes of moderate physical blood vessels, which can lead to chest pain, heart attacks or activity or 75 minutes of vigorous physical activity each week. stroke. The good news is that many forms of heart disease can be prevented or treated with healthy lifestyle choices. Help your heart Act now Your overall eating pattern has a huge impact on your health. We know that diet and exercise play a large Follow these guidelines set by the American Heart Association role in heart health, but did you know that oral to promote cardiovascular health. health factors in too? Although not totally conclusive, we do know that oral health is a Eat more … good indicator of overall health. So keep your • Fruits and vegetables teeth and gums healthy! Simple things like • Whole grains brushing after meals, flossing daily, and regular • Nuts and legumes checkups are easy • Low-fat dairy products ways to accomplish a bright healthy smile. And • Poultry and fish don’t forget to use a fluoride Choose skinless options, and try to consume a variety mouthwash like ACT® each week. StarKist® Tuna can be a great option to keep to strengthen your on hand and have ready in a pinch! tooth enamel. www.starkist.com www.actoralcare.com Eat less … • Saturated fats Found in animal and dairy products such as beef, lamb, butter and cheese. Give any meal some color ` with fresh, bright yellow/ • Trans fats orange mango. Drizzle mango Small amounts of trans fats are found in animal puree over grilled or sautéed products, but the main sources of trans fats in the diet are chicken, pork or fish. Toss mango oils found in cakes, cookies, crackers and margarine. chunks into a fruit salad or a • Sodium green salad. • Sweets • Alcohol • Sugar-sweetened beverages 4 HealthCents | www.RednersMarkets.com Shrimp, Avocado & Winter Fruit Salad Total Time: 10 minutes Heart Helpers! In large bowl, toss greens, Serves: 4 mango and grapes with half Veggies 1 avocado, halved, pitted, peeled and sliced of the salad dressing. Arrange Fruit avocado and shrimp on top; 3 cups bite-sized salad greens Seafood drizzle with remaining dressing. 1 mango, peeled, pitted and cubed Serve with lime wedges. 1 1/3 cups red grape halves, seedless 1/2 cup prepared orange-flavored salad dressing Nutrition Facts: 320 Calories, 16 g. Total Fat, 467 mg. 1 lb. shrimp, cooked, peeled and deveined Sodium 20 g. Carbohydrates, 4 g. Fiber, 25 g. Protein. 1 lime, cut in wedges Source: Avocados from Mexico Great Grains “Whole grain” should be the first Spicy Basil ingredient on the food label when choosing Shrimp products like bread, pasta and cereal. Make sure at least half of your grain servings are Fettuccine whole for heart health! Loaded with important Prep Time: 25 minutes Serves: 6 nutrients, quinoa is an easy, unmodified whole grain you 16 oz. box Hodgson Mill can prepare. For a time-saving Whole Wheat Fettuccine option, try Nature’s Earthly 1/4 – 3/4 tsp. crushed red Choice™ Easy Quinoa™, ready pepper (to taste) in just 15 minutes! 5 garlic cloves, minced www.earthlychoice.com 25 oz. can chopped or diced tomatoes Looking for a brand with a great variety of 1 Tbsp. tomato paste whole grain products? Try Hodgson Mill! Their 16 oz. shrimp, peeled, deveined and defrosted Heart Helpers! premium whole grains are stone ground, just if frozen Veggies like in the olden days, for more nutrition, and 1/2 tsp. dried basil or 4 Tbsp. fresh, chopped Low-fat Dairy fresher, better flavor. We love this fettuccine 1/4 tsp. salt recipe that is great for the whole family. 1/4 tsp. black pepper Whole Grains www.hodgsonmill.com 3 Tbsp. plain, fat-free Greek yogurt Seafood 1/4 cup Parmesan cheese, grated Cook fettuccine according to package directions. In large saucepan over medium-low heat, heat olive oil and sauté red pepper flakes and minced garlic for one minute, until sizzling and fragrant. Add raw shrimp (defrosted if frozen) and sauté until springy and opaque, Looking for a gluten-free option about 3-4 minutes. Add chopped tomatoes, tomato paste, basil, salt and pepper, and for your weekly pasta meal? Look no bring sauce to gentle boil for 1 minute. Reduce to simmer for 3-5 more minutes to let some further than Schar. Made with millet, water escape. Add Greek yogurt, stir until combined, and turn off heat. a nutritious gluten-free grain, Schar Serve immediately, or cover and keep warm. To serve, put 1/2 cup fettuccine in a bowl pastas have the original and spoon sauce and shrimp over the top.
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