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National Nutrition Month • It’s Game Time, All the Time • Kids Korner

Mar.-Apr.

HealthCents | www.RednersMarkets.com 2

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

Meredith McGrath, RD, LDNCorporate Dietitian • HealthCentsRedner’s Markets

Email your questions to [email protected] holds a B.S. in clinical dieteticsfrom the University of Pittsburgh.

2 March is National Nutrition Month

4 It’s Game Time, All the Time

6 Plan + Prep = Quick, Healthy Meals

8 Meatless Meals in Minutes

10 Convenience is Key

12 Kids Corner

Bite into a Healthy Lifestyle

“Go Further with Food” is the theme for 2018, and its importance is

timely for many reasons. Whether it’s starting the day off right with

a healthy breakfast or fueling before an athletic event, the foods you

choose can make a difference. Preparing foods to go further at home

and within the community can have a positive impact as well. As a

registered dietitian, my goal is always to help people adopt healthier

eating styles, while reducing food loss and waste.

MARCHIS NATIONAL NUTRITION MONTH!

3HealthCents | www.RednersMarkets.com

1 EAT BREAKFAST Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla, or a parfait with low-fat plain yogurt, fruit and whole grain cereal.

2 MAKE HALF YOUR PLATE FRUITS AND VEGETABLESMake 2 cups of fruit and 2 1⁄2 cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.

3 WATCH PORTION SIZES Get out the measuring cups and see how close your portions are to the recommended serving size.

4 BE ACTIVE Regular physical activity has so many health benefits. Start by doing what exercise you can for at least 10 minutes at a time.

5 FIX HEALTHY SNACKS

Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana.

6 GET TO KNOW FOOD LABELS Reading the nutrition facts panel can help you shop and eat or drink smarter.

7 CONSULT AN RDN Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.

8 FOLLOW FOOD SAFETY GUIDELINES Reduce your chances of getting sick by practicing proper food safety.

9 DRINK MORE WATER

Quench your thirst with water instead of soft drinks with added sugars. Add pieces of fruit for a little extra flavor!

TIPSHEALTH

FOR 201818

10 GET COOKING Preparing foods at home can be healthy, rewarding and cost-effective.

11 DINE OUT WITHOUT DITCHING YOUR GOALS Compare nutrition information, if available, and look for healthier options that are grilled, baked, broiled or steamed.

12 ENACT FAMILY MEAL TIME Get kids involved in meal planning and cooking, and use this time to teach them about good nutrition.

13 BANISH BROWN BAG BOREDOM Try a whole wheat pita pocket with veggies and hummus or a low-sodium vegetable soup with whole grain crackers or a salad of mixed greens with low-fat dressing and a hard-boiled egg.

14 EXPLORE NEW FOODS AND FLAVORS When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family.

15 EAT SEAFOOD TWICE A WEEK Seafood contains a range of nutrients including healthy omega-3 fats.

16 CUT BACK ON ADDED SUGARS Foods and drinks with added sugars can contribute empty calories and little or no nutrition.

17 EXPERIMENT WITH MORE PLANT-BASED MEALSVegetables, beans and lentils are all great meat substitutes. Try including one meatless meal per week to start out.

18 MAKE AN EFFORT TO REDUCE FOOD WASTE

Check out what foods you have on hand before stocking up at your local Redner’s. Plan meals based on leftovers, and only buy what you will use or freeze within a couple of days. Managing these food resources at home can help save nutrients and money.

Source: Academy of Nutrition and Dietetics

4 HealthCents | www.RednersMarkets.com

March is here, which means whether you are a die-hard fan, a

casual watcher, or just looking to join in on the fun, you are probably

keeping a close eye on your beloved bracket! With weeks of

nail-biting, buzzer-beating events, game-time food will be a must.

Keep it simple, and enjoy the excitement!

Round 1 Games are literally on all the time! So start slow and don’t

overindulge too early on. Smartfood Delight® Popcorn is a great snack to have on hand. With only 35 calories per cup, it is 100% whole grain and available in delicious flavors such as white cheddar cheese, sea salt, and sea salted caramel. www.smartfood.com

Want to advance to the next round? Add raisins or other dried fruits, sunflower seeds, and nuts to your Smartfood® popcorn for an even more satisfying victory!

It’s Game Time, All the Time

Round 2 The competition is starting to

heat up, and it’s time to layer on the pressure. Try an individual seven-layer dip cup to keep overeating on the bench! 1. Refried beans combined with a little water and taco seasoning2. Corn3. Avocados from Mexico (mashed)4. Greek yogurt or sour cream5. Salsa6. Cheese7. Toppings: olives, cilantro, tomato or green onions

Dip with a Better ChipKeep the spirit (of nutrition)

alive, and look for a better-for-you chip. Simply Tostitos® Sea Salted Black Bean Chips are packed with 5 grams of fiber since the #1 ingredient is, of course, black beans!

www.tostitos.com


Jalapeno Chicken Cheddar Sliders

Nutrition Facts: 230 Calories, 9 g. Total Fat, 2 g. Saturated Fat, 50 mg. Cholesterol, 170 mg. Sodium, 24 g. Total Carbohydrates, 3 g. Fiber, 15 g. Protein.

Total Time: 20 minutesMakes: 8 servings

1 lb. lean ground chicken1/2 cup yellow onion, diced1/2 cup fresh cilantro, chopped2 garlic cloves, finely chopped2 jalapeño peppers, seeded and diced1 Tbsp. lime juice1 tsp. ground cumin1 tsp. paprika1/4 cup reduced-fat cheddar cheese, gratedSalt-free seasoning (or kosher salt and black pepper) to taste8 slider whole grain hamburger buns1 medium ripe Avocado From Mexico2 medium tomatoes, sliced8 leaves Bibb lettuce

Prepare grill over medium heat. In large bowl, add ground chicken, onion, cilantro, garlic, jalapeño, lime juice, cumin, paprika, cheddar cheese, salt and pepper. Using your hands, incorporate everything together. Form eight small patties. Grill until cooked through, 2-3 minutes per side. Top buns with sliders, avocado slices and any additional toppings desired.

Time Out!Don’t let the clock and dehydration get the

best of your game. Essentia® Water may be your answer. According to the Journal of the International Society of Sports Nutrition, this alkaline water has been shown to be more effective at rehydrating after moderate aerobic exercise than the standard bottled water. www.essentiawater.com

Did You Know?Avocados From Mexico are nutrient-dense foods. This

means that while avocados have a calorie count that may seem high, they actually have nearly 20 vitamins and minerals, including 11 percent of the daily recommended fiber intake and 10 percent each of your daily recommended intake of Vitamin K and folate.

www.avocadosfrommexico.com


Quick, Healthy Meals

How to PlanBuild a menu

Just like schools and restaurants, have a rotating “go-to menu” with enough items that it is not the same boring thing all the time! Although this may take a little work initially, it will be worth it in the end! Take some time to think of your favorite recipes, and start to build your database with them.

Look aheadOf course things come up on occasion that derail the daily

plan, but for the most part, we know what the week ahead may hold for the family. This will help dictate what days are busier than others. Busy days will call for a simple, heat-and-eat meal, while less busy days can include a bit more cooking.

Keep the pantry stockedPlanning is great, and that should be a goal, but

realistically we can fall a bit short sometimes! That’s why your pantry can be a lifesaver. It should always be stocked with items that can be used to assemble a meal in minutes!

There never seems to be quite enough time in a day, so the

thought of cooking several meals and snacks 365 days a year is

quite overwhelming. And although we know the importance of

home-cooked meals and family dinnertime, it often seems to

get bumped down on the priority list! It’s time to embrace meal

planning instead of dreading it!

Rolled oats Brown riceWhole wheat pastaPlain dry breadcrumbsCanned tomatoesLow-sodium pasta sauce

Low-sodium chicken broth Canned beans Canned tuna Extra virgin olive oil Dried spices and herbs Assorted nuts

Pantry must-haves

With only 100 calories per half-cup serving, rice provides more than 15 essential vitamins and minerals, including folic acid, B vitamins, potassium, magnesium, selenium and fiber (brown rice), as well as iron and zinc. It’s also naturally sodium- and cholesterol-free.

Go easy on yourself A frozen pizza, chicken nuggets, or a box of macaroni and

cheese are not going to put you into nutritional ruin! It’s OK! These last-resort occasional foods are fine to have on hand as needed. Most of the time, they are still better nutritionally than visiting the drive-through, and they are certainly better on the budget!

Plan + Prep =


Quick, Healthy Meals

Sesame Chicken and Wild Rice Spring RollsTotal Time: 30 minutesMakes: 16 servings

Preheat oven to 475° F. In large bowl, whisk together sesame oil, soy sauce and hot sauce. Add chicken and toss to coat. Pour into large skillet and cook on medium-high heat, stirring often, for 5 minutes or until chicken is opaque. Remove from heat, add bok choy and stir until bok choy has wilted. Add rice and avocado, then stir again. Working in batches, set 4 spring roll wrappers onto a flat surface. Add equal amounts chicken and rice mixture (about 3 or 4 Tbsp.) to bottom center of each wrapper. Fold wrapper end closest to you over mixture, tuck in left and right sides, and roll up away from you until fully wrapped. Place seam-side down on large baking sheet. Continue this process with remaining ingredients. Brush rolls with olive oil and bake for 5-10 minutes or until golden brown.

Nutrition Facts: 190 Calories, 10 g. Total Fat, 15 mg. Cholesterol, 300 mg. Sodium, 18 g. Total Carbohydrates, 2 g. Fiber, 8 g. Protein.

www.thinkrice.com

Preheat oven to 350° F. Lightly coat 13” x 9” baking dish with non-stick cooking spray. Combine tomatoes, beans, corn, bell pepper, onion, chili powder and cumin in large skillet. Bring to a boil over medium-high heat. Reduce to medium, cover and cook 8 to 10 minutes until slightly thickened. Remove from heat. Stir cream cheese into bean mixture until well blended. Place a tortilla in baking dish and lightly coat both sides with cooking spray. Spoon 1/4 cup bean mixture down center of tortilla. Roll up and place seam-side down in pan. Continue with remaining tortillas. Spoon remaining bean mixture over enchiladas. Spray foil with cooking spray and cover dish. Bake 15 minutes or until hot. Remove foil; sprinkle with cheese and bake, uncovered, 5 minutes or until melted. Sprinkle with cilantro before serving.

Nutrition Facts: 405 Calories, 10 g. Fat, 5 g. Saturated Fat, 33 mg. Cholesterol, 425 mg. Sodium, 56 g. Total Carbohydrates, 11 g. Fiber, 21 g. Protein.

14.5 oz. can Del Monte® Petite Cut® Diced Tomatoes, not drained15 oz. can reduced-sodium black beans, rinsed and drained8.75 oz. can Del Monte® Whole Kernel Corn, rinsed and drained1/2 cup diced green bell pepper1/2 cup chopped onion1 Tbsp. chili powder2 tsps. cumin3 oz. reduced-fat cream cheese, softened8 corn tortillas1/2 cup shredded low-fat sharp Cheddar cheese1/3 cup chopped fresh cilantro

2 Tbsp. sesame oil2 Tbsp. soy sauce2 Tbsp. hot sauce 1 lb. cooked boneless, skinless chicken breasts, shredded1 lb. baby bok choy, chopped1 cup cooked wild rice2 cups cooked brown rice2 avocados, chopped16 spring roll wrappers1/4 cup olive oil

Easy Bean EnchiladasCook Time: 25 minutesServes: 4


There are many reasons people may choose a meatless meal on occasion …

• Overall health. Meat of all kinds can contribute valuable and essential nutrients to our diets, however, in typical American fashion, we often overdo a good thing! Overeating meat can lead to overconsumption of total fat, saturated fat and cholesterol. So when we eat less meat from time to time, we are eating more whole grains, beans and lentils, and fruits and vegetables!

Meatless Meals in MinutesThe meatless meal trend has been building momentum over the past year.

So what is the buzz all about and how can you incorporate it into your family meals?

Why?

How?

Whatare meat alternatives?

Twice a week, make seafood – fish and shellfish – the main protein on your plate. Seafood contains a range of nutrients, including healthy omega-3 fats. According to the 2010 Dietary Guidelines for Americans, eating about 8 ounces per week of a variety of seafood can help prevent heart disease.

• Cook your favorite meal for dinner and use a meat alternative as the main source of protein.

• Expand your cooking horizons by trying popular dishes from other cultures.

• Experiment with herbs and spices to bring intense flavor to your new dishes.

• The environment. It takes many worldly resources such as grains, water, land and fuel to produce meat products.

• Personal beliefs. For some, personal and religious beliefs may restrict the eating of meat on several days of the year.

• Budget. Plant-based proteins tend to be cheaper per serving than meat and make staying in budget a bit easier.

• Plant-based protein. Meat alternatives can be made from plants such as soybeans, wheat, peas, vegetables, quinoa, amaranth and millet.

• Tofu. A curd made from mashed soybeans that tastes best when marinated in flavorful spices and sauces.

• Legumes and nuts. High in protein and delicious in many popular dishes, these include beans, lentils and a variety of nuts.

Tofu works great in a stir-fry with fresh vegetables

served with rice!


Total Time: 15 minutesMakes: 6 servings

2 Tbsp. olive oil 2 Tbsp. white wine vinegar 2 tsp. McCormick® Perfect Pinch® Salt Free Garlic & Herb Seasoning15 oz. can chickpeas, drained and rinsed 1/2 cup diced cucumber 1/2 cup diced red bell pepper 1/2 cup diced zucchini 1/4 cup chopped red onion

Mix oil, vinegar and seasoning in large bowl with wire whisk until well blended. Add chickpeas, cucumber, bell pepper, zucchini and onion; toss to coat well. Cover. Refrigerate until ready to serve.

Nutrition Facts: 126 Calories, 6 g. Total Fat, 0 mg. Cholesterol, 125 mg. Sodium, 14 g. Carbohydrates, 4 g. Fiber, 4 g. Protein.

Black Garlic Glazed Salmon

Nutrition Facts: 173 Calories, 5 g. Total Fat, 1 g. Saturated Fat, 52 mg. Cholesterol, 90 mg. Sodium, 6 g. Total Carbohydrates, 0 g. Fiber, 23 g. Protein.

Garlic & Herb Chickpea Salad

Cook Time: 25 minutes Makes: 6

1 1/2 lbs. salmon fillets 4 tsp. McCormick® Black Garlic Seasoning, divided 1/4 tsp. McCormick® Ground Black Pepper1/2 cup balsamic vinegar 1 Tbsp. honey

Preheat oven to 375° F. Place salmon on foil-lined baking pan. Sprinkle evenly with 1 tsp. seasoning and black pepper. Bake 20 minutes or until fish flakes easily with a fork. Meanwhile, mix vinegar, honey and remaining 3 tsp. seasoning in small saucepan. Bring to boil on medium heat. Reduce heat to low and simmer 3 to 4 minutes or until thickened and syrupy. Pour warm glaze over salmon immediately after removing fish from oven.


Farm to fork, field to plate, seed to shelf. More and more, we want to know where our food comes from. We want to know where it was grown, who grew it, and how. We’ve come a long

way from our hunter/gatherer days, to farming and processing food by hand, and ultimately to modern-day farming and food production. This evolution of food acquisition and production means that food itself is technology.

All foods (with a few exceptions) are processed. It’s simply not possible, convenient or even healthy to avoid all processed foods. And you shouldn’t want to. We have never had food

that is more safe, nutritious and delicious than we do today. The Industrial Revolution is what allowed us to achieve these important

qualities in our food system.Food ingredients, from ones that are centuries old to ones more recently

developed, help make a safe, convenient, healthful, flavorful and affordable food supply possible. By processing food and incorporating different ingredients, we are able to enjoy safer food (through the use of preservatives, like ascorbic acid [vitamin C]), higher-quality food (which stays fresh longer), more nutritious food (by enriching with various nutrients), and more delicious food (enhanced taste and texture through flavors, spices, emulsifiers, etc.).

Source: International Food Information Council

Convenience is Key

We may think we have it hard now, but imagine life before some of these great kitchen hacks!

1910s Most kitchens were finally equipped with a cast-iron stove, a sink, and an icebox (which may be considered one of the first refrigerators).

1940s The microwave was invented, and frozen foods were hitting the mainstream.

1950s Handheld appliances like mixers and toaster ovens were making cooking a bit easier.

1960s Although it was historically invented in the 1800s, dishwashers didn’t become common until this time.

2000s We love gadgets! Anything to make our lives easier; from rice cookers and waffle irons, to bread makers, there’s a machine for everything!

HealthCents | www.RednersMarkets.com 11

Convenient Foods with Benefits

Looking for More? Staying hydrated but

watching calories and sugar is hard to do – other than sticking to the same old basic, boring water. Neuro® provides a variety of natural flavors while slipping in some key ingredients that can help target some of your daily goals: better sleep, less stress, improved hydration, and more energy.

www.drinkneuro.com

Make Vitamins Fun AgainNature Made® Multi Adult

Gummies are a convenient and delicious way to receive key nutrients your body needs daily.www.naturemade.com

Fruit Fun Fruit is the first ingredient!

Unroll the Fun™ with Welch’s® Fruit Rolls. Made with real fruit and 100% vitamin C, you will want to try all three mouthwatering flavors including Berry, Strawberry and Tropical Punch.

www.welchsfruitsnacks.com

Easy ProteinA portable, nutritious snack covered in decadent chocolate and providing an indulgent taste that satisfies hunger with none of the guilt. Can you believe 20 grams of protein in just a few bites?

www.thinkproducts.com

Stay in the ZoneWith many bar options out there, it’s hard to find the simple, tasty nutrition you’re looking for. Zone Perfect® bars are packed with protein to help you feel fuller longer. They are made with quality ingredients that make this snack-worthy decision – simple!

www.zoneperfect.com

Gluten-Free Gone Easy It’s about time! Celiac disease affects 1 in 100 people, requiring a lifelong gluten-free diet. Until recently, it has been just short of a nightmare to be able to enjoy a palatable and affordable meal! Thanks to Schar and a wide range of gluten-free products, now anyone can enjoy meal occasions and avoid gluten!

www.schaer.com

Pop a Simple SnackNew LAY’S® Poppables are the perfectly popped potato snack that makes you go, “Mmmmm.” It might be the light and airy texture, or the flavor inside and out … regardless, these potato

puffs are pretty perfect. Now available in Sea Salt and White Cheddar.www.poppables.com


What you need:

Colored sugar1 cup granulated sugar McCormick® Color from Nature™ Food Colors1 tsp. water

Marshmallows2 cups granulated sugar 1 cup cold water, divided 1/2 cup light corn syrup 2 envelopes (1/4 oz. each) unflavored gelatin 1 Tbsp. McCormick® Pure Vanilla Extract

Chocolate NestsWhat you need:12 oz. chocolate chips3/4 cup peanut butter 4 cups potato sticks or chow mein noodlesCandy-coated chocolate eggs Cooking spray

How to:Microwave chocolate chips in large microwavable bowl on high 2 minutes or until melted. Add peanut butter; stir until melted. Add potato sticks (or noodles); mix well. Spray cupcake pan. Place mixture evenly into each cup and make indent in middle to form the nest. Refrigerate at least one hour. Place candy eggs in nest and serve.

Homemade Easter Marshmallows How to:

Colored sugar: Place sugar and ¼ tsp. of your favorite color in large resealable plastic bag. Seal bag. Knead sugar to distribute color. Add water; seal bag and knead again until color is evenly distributed. Spread colored sugar on large rimmed baking sheet. Let stand 30 minutes or until sugar is dried. Spray 13” x 9” baking dish with non-stick cooking spray, and then coat with some colored sugar. Set aside. Marshmallows: Microwave sugar, 1/2 cup water, and corn syrup in medium microwavable bowl on high 7 minutes. Stir to dissolve sugar. Microwave on high 5 minutes longer. Place remaining 1/2 cup water in large mixer bowl. Sprinkle with gelatin. Let stand 5 minutes. Gradually beat in hot syrup mixture on medium-low speed for 8 minutes. Increase speed to medium-high. Beat 10 to 12 minutes longer or until mixture is fluffy, shiny and at least tripled in volume. Beat in vanilla. Spread marshmallow mixture in prepared pan. Smooth top with a spatula. Sprinkle some more colored sugar on top to coat. Refrigerate at least 3 hours. Reserve remaining colored sugar in large resealable plastic bag or airtight container. Cut marshmallows with 1” to 2” Easter cookie cutters. Add marshmallows to reserved colored sugar in bag; toss to coat well. Store marshmallows in airtight container at room temperature up to three days.

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