Features healthy items you can add to your grocery list and pick up on your next trip.
Green Tea
Green tea is packed with antioxidant power. Studies have demonstrated that the high concentration antioxidants found in tea may have cancer-preventative effects and may boost metabolism. more
The light flavor is both refreshing and hydrating. Try a warm cup of tea plain or with a squeeze of lemon and a bit of natural honey for a low calorie mid-day boost. Green tea does contain caffeine, half the amount of coffee, so be sure to enjoy it in the morning or early afternoon if you are caffeine-sensitive.
Banana Ice Cream
Yvette Babich, Student Co-Op in Distribution Operations has a fantastic dessert to share! Slice bananas and freeze. Place in a food processor/blender, and blend until creamy. more
Yvette explains that it will seem like it's not working at first, but after a few minutes, usually at least 4-5, the frozen slices will go from slices to a smoothie style consistency, and finally after some patience (maybe a take a few deep breaths while blending) it will reach the exact consistency of ice cream but with the nutritional benefits of a banana! You can experiment with other ingredients for flavor, like Smucker's All Natural Peanut Butter, although the banana on its own is delicious.
Silk Nog
Spice up your beverage routine and do something good for your heart! Try Silk brand Soy Nog available at your local grocery store. more
Traditional egg nog has 200 calories and 9g of fat per 1 cup serving. The majority of the fats are saturated, which you need to limit to keep your cholesterol in check. Silk Nog is only 90 calories and 2g of heart healthy fats per serving. A major resistance to trying soy milk is taste but Silk Nog is surprisingly creamy, although slightly thinner than traditional egg nog, and provides a rich pleasant aftertaste. Enjoy it warm or chilled.
Pepperidge Farm® Soft 100% Whole Wheat Deli Flats
Pepperidge Farm whole wheat deli flats are a great alternative to high calorie breads. One low fat and cholesterol free serving is only 100 calories with 5g of fiber and 6g of protein. more
Visit
pepperidgefarm.com for recipe ideas. In addition to 100% Whole Wheat, they also come in Honey Wheat, 7-Grain and Whole Grain White.
You can pick up these versatile deli flats in the bread isle at your local grocer.
Steamed Vegetables for Pasta
Sean Romanowski, Work Management Specialist at Monroe Power Plant, has found a great way to get more veggies into his diet! He swaps steamed veggies for pasta. more
Simply make your pasta sauce as you normally do and pour over your choice of veggies. It doesn’t matter if you prefer fresh or frozen. Some of Sean’s favorite combinations include a frozen Italian vegetable mix (look for it in your grocers freezer), a combination of fresh broccoli, carrots, yellow squash and cauliflower (sautéed in a skilled with a small amount of canola oil), or steamed kale. Add lean turkey meatballs for additional protein.
Pistachio Nuts
Pistachios have earned the name “the skinny nut” because although they are full of great nutrients, including fiber, potassium and good fats, they are relatively low in calories for the amount of nuts in a serving size. more
One serving of pistachios (45-50 nuts) is 170 calories. Pistachios also contain compounds that may reduce cholesterol and promote heart health. Grab a handful of pistachios for a great snack that will give boost to your energy and health.
Beans
Beans are a good source of fiber, protein and complex carbohydrates. A half-cup serving contains 7g of fiber, 6g of protein, and is only 80 calories. more
Many varieties of canned beans are available in your local grocery store. Most have similar nutrient profiles and are low in cost. Toss a handful of drained and rinsed beans – including black, pinto, garbanzo and kidney – into soups, salads, pasta dishes or casseroles to boost the fiber and nutrients of your favorite dish. Be sure to rinse your canned beans before adding to your dish as this significantly cuts down on manufacturer’s added sodium.
Seapoint Farms Dry Roasted Edamame
Georgetta Davis, Operations Analyst Warren Service Center, was recently introduced to Seapoint Farms Dry Roasted Edamame and wants to share her favorite mid-morning or afternoon snack! more
These lightly salted soybeans contain 130 calories per ¼ cup and a whopping 8g of fiber. Georgetta enjoys as a snack and also the crunch when tossed on a salad. Pick up these tasty treats in your local grocery store and check out their other varieties including Wasabi or Goji Berry Blend.
25 grams of soy protein per day, as part of diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of Seapoint Farms Edamame provides 8g of soy protein per serving. Visit seapointfarms.com for health benefit information.
Dark Chocolate
Just in time for Valentine’s Day! Eating a small amount of dark chocolate each day may benefit your heart, in addition to satisfying your sweet tooth. more
Look for brands containing at least 70% cocoa. The higher percentage of cocoa, the greater the antioxidant power of each serving. Just one small square per day, totaling 50 calories or less, is all you need to experience the health benefits, including lowering your blood pressure.
Bolthouse Farms Yogurt Dressing
Creamy salad dressings can be packed with excessive calories and fat. If you love the taste of ranch, honey mustard, or blue cheese dressings and are seeking a healthier version, look for Bolthouse Farms Yogurt Dressing in the refrigerated case in your grocers produce department. more
Each 2 tablespoon serving contains less than half the fat and calories of traditional dressings. The flavor is rich and satisfying with a slight zing from the yogurt. Try your favorite flavor on salads or use as a dip for fresh carrots, red peppers and broccoli.
Almonds
Gomathi Balasubramanian, ITS - RM&P Support, has the healthy scoop on almonds and wants to share 10 easy ways incorporate into your diet. more
Almonds contain healthy protein (2g more than an egg per ¼ cup), fat and fiber along with essential nutrients and antioxidants, which help with disease prevention. A serving is about handful (23 whole almonds, or ¼ cup sliced).
- Mix them into yogurt
- Add to cereal or oatmeal
- Sprinkle on your salad
- Bake into a batch of muffins
- Toss into your pasta salad
- Mix them into rice or grain dishes
- Sprinkle on pancakes
- Spread almond butter on toast
- Pair with an apple for a power snack
- Crystallize almonds for dessert (see nutsforalmonds.com for recipe)
Avocado
Avocados are a great natural source of unsaturated fatty acids. When eaten in moderation, they can lower the “bad” LDL cholesterol in your body and improve heart health. more
They also contain high amounts of Vitamin K, fiber and folate. Avocados are creamy and delicious. Mash them up with diced tomatoes and lemon juice for a simple guacamole dip. Or add 1 ounce of chopped avocado to your favorite salad for a nutrient-packed topping.
Barilla® Whole Grain Pasta
The Dietary Guidelines for Americans recommend getting at least half of your daily grain serving from whole grain foods. Substituting Barilla Whole Grain Pasta for enriched pasta is an easy, great-tasting way to get more whole grains into your diet. more
Each 2-ounce serving contains 6g of fiber and 7g of protein. Studies have demonstrated that whole grain eaters have better cholesterol levels and lower blood pressure so make the swap today. You can find Barilla Whole Grain Pasta in your grocer’s regular pasta aisle. Pair it with your favorite antioxidant-rich pasta sauce for a tasty – and healthy - dinner.
Snapz Apple Crisps
Bonnie Adams, Senior Support Specialist at Western Wayne Service Center, is always looking for healthy snacks that are low in Weight Watcher points. She wanted to share her latest find, Snapz Apple Crisps. more
While a whole apple is a great snack, Snapz, is a great substitute for chips. Snapz have no added sugars, salt, artificial preservatives or additives and contain 2g of fiber per 45 calorie serving. They are also fat free. I was curious about Snapz and learned on their website
www.snapzcrisps.com that Snapz are not fried or baked. They are gently dehydrated at a low temperature using innovative technology that keeps almost all of the natural goodness of raw ingredients, specifically the vitamins.
Newman’s Own Spelt Pretzels
Branch out from your usual pretzel snack and try a bag of Newman’s Own Spelt Pretzels. Spelt is a grain similar to wheat, but contains four times the protein and twice the fiber of regular wheat fiber. more
A serving of spelt pretzels contains 4g of protein and 4g of fiber. Regular pretzels contain 2g of fiber and only 1g of protein. Dip them in peanut or almond butter for an energizing mid-day snack.
Sprouts
Bored with your ordinary salad? Try adding sprouts! The National Institute of Health and American Cancer Society found that the phytonutrients (natural occurring compounds in plants) in many kinds of sprouts may protect you from heart diseases and cancer. more
There are many types of sprouts, such as broccoli, clover and sunflowers, so experiment to find your favorite. Sprouts are versatile, too. In addition to your salad, try adding to your wraps, sandwiches, breakfast omelet, or favorite stir-fry. You can find sprouts at your local grocer and farmer’s market or you can grow your own. Find the fun and easy basics of making your own sprouts at
www.sproutpeople.org.
Note: Never eat potato or tomato sprouts. They are poisonous.
Naked Juices and Smoothies
Naked is a company which makes fruit and vegetable juices and smoothies with no preservatives or added sugar. Naked smoothies have between 100-160 calories per serving. (Note: most varieties contain 2, 1-cup servings per container). more
If you are watching your calorie intake, go for one of the reduced calorie options Naked offers such as tropical, peach guava or citrus lemongrass made with coconut water. While juice is a great way to get a serving of fruits or vegetables into your day, don't forget to include real fruit and veggies which contain fiber. The Academy of Nutrition and Dietetics recommend going easy on fruit juices and suggest no more than one cup of juice daily.
Hannah Tzatziki Yogurt Dip
Don VanDePutte, Principle Analyst - AD Staffing, found a great replacement for high fat ranch dip and wanted to share. Tzatziki Ranch Dip saves 45 calories and 5 grams of fat per one tablespoon serving compared to typical ranch dressing dip. more
According to Don, it 'tastes fantastic'! I agree, and not only can it be used for dips, but as a tasty alternative to mayonnaise. Tzatziki is a Greek mixture of yogurt, cucumbers and spices. Check out your grocery store for the Tzatziki brand or their own selection. You can also click here to make your own
http://allrecipes.com/Recipe/Tzatziki-Sauce/.
Refried Beans
Refried Beans are a great way to get more fiber into your diet. Use them as a protein base for any meal. more
Take a whole wheat wrap and top with a layer of refried beans. From there use your imagination. At breakfast experiment with adding eggs and salsa. For lunch or dinner microwave with cheese until slightly melted and add topping such as chopped spinach, tomatoes, avocado, olives, and herbs. The possibilities are endless! What makes this a great treat is that it is not only nutritious (12g of fiber, 14g protein and 217 calories per 1 cup serving) but fast, too! (Note: If you are sodium sensitive choose refried beans with reduced sodium)
Power Pick Program
