Snacking with your Heart!

Not sure what to look for in a snack – thinking you can’t have snacks and eat healthy. Well here are a few things to watch for and some ides of things to reach for when snacking! Limit your intake of saturated fats and trans fats, sugar, and processed foods “junk foods” – often found in foods like candies, donuts, honey buns, fried food, or chips… (packages)!

When looking for snack foods – EAT REAL FOODS!

Go for the whole foods (fresh fruits, veggies, nuts, or air popped popcorn). If going for a packaged food or “grab and go” when in a hurry = read the label! First check the ingredients – the fewer the better — then the nutrition facts. Check the sodium, fat, fiber – the DV or daily value = aim for low numbers with the sodium and fats (5% or less) and higher for the fiber (20% or more)!

For more help and tips understanding processed foods and labels – check out this infographic from the American Heart Association. https://www.heart.org/-/media/aha/h4gm/pdf-files/processed-food-infographic.pdf?la=en&hash=62E0D7C18531B0227DC53AC9B121D9980ED23B7A

Fall in LOVE with Fruits & Veggies!

Eat the rainbow – add in heart healthy fruits and vegetable today for a boost ! Great source of vitamins, minerals, antioxidants, and fiber – fruits and veggies make the perfect addition to your day!

Try a salad for lunch, add in sliced veggies with your favorite dip as a snacks, or toss leftover veggie with eggs for a delicious breakfast scramble.

Need dinner ideas slow roast tomatoes or peppers with olive oil and spices in the oven for a delicious side dish. Even try a few (1/2 cup) sliced and rinsed berries for dessert with a touch of low fat cool whip!

Fall in LOVE with your favorite fruits and vegetables today!

Ideas and Resources

Do you have questions and in need of some new ideas and creativity…

Are you in need of ideas for cleaning and storing foods?

What kinds of foods should you be buying to stay eating healthy and keep your immunity strong?

Looking for ways to get your family and children involved in cooking – plus give them a break from screen time?

Check out these awesome resources available through the Academy of Nutrition and Dietetics – https://www.eatright.org/coronavirus! You will find lots of helpful information including articles, recipes, and videos/infographics on many topics you will definitely find helpful in this time. So check out these creative ideas – info to get kids involved in the kitchen and even keeping your kitchen clean. Check it out today and stay safe and healthy!

Healthy Eating – at HOME

In times like these it is important to remember that eating at home and having more time for snacking – we can still make healthy choices and keep our immune system strong with good nutrition.

Here are a few simple ideas for you to try:

  • Try a new healthy recipe for dinner – make sure it has some veggies
  • Snack on fresh fruits and vegetables with your favorite healthy protein like peanut butter or low fat cheese/dressing
  • Freeze fresh fruits and veggies (if no plans to use before going bad) to use later in soups or smoothies
  • Make at home dips, dressings, or fruit toppers with greek yogurt instead of cream cheese or sour cream
  • Use whole grains when possible

Bite by Bite – National Nutrition Month!

Did you know – Small changes can mean BIG things in the long term! 

March is National Nutrition Month and we are going to bring you ideas and tricks for small changes that can become big changes for better nutrition and wellness – one bite at a time!

Try a new vegetable today – doesn’t have to be a lot, maybe just one bite, for kids even a pea size amount. Small change can lead to more in the future… so try it today! 

Fiber Friday!

Do you know, increasing fiber in your diet is heart healthy and so much more… here is why. Fiber is great to support weight control, supports fullness and fends off hunger, helps improve blood sugar levels and cholesterol level, and support healthy bowels! Aim for 35 grams fiber each day!

Here is some ideas to increase and get even more fiber in your day –

  • Switch out your morning blueberry muffin for whole grain (100% whole wheat) toast (like Dave’s Killer Bread) or whole wheat wrap – spread with peanut butter and add apple slices for a fiber rich and whole grain breakfast! 
  • Best choice always look for first ingredient as whole wheat or whole oats. Read the label look for fiber content. 
  • Try – oatmeal (1 cup) plus 1 tablespoon flax seed meal and 1 cup blueberries with 2 ounce fat free milk for a fiber rich breakfast or even lunch!

Check out our fiber chart in our new page – Recipes and More!

February = Heart Health Month

February is all about the HEART! Awareness, prevention, and taking steps towards a healthier lifestyle – this month we will be giving you lots of great information, ideas, and even some delicious recipes to support your journey to a healthier heart!

Did you know the huge impact your nutrition has on your heart health! Fact: Obesity, diets high in fats and/or sodium, and inactivity – all can significantly increase your risk cardiovascular diseases! Heart disease and heart attack can be greatly influenced by our intake and overall nutrition – so lets make changes to make that impact positive!

Good News – Work Health Organizations says, “Most cardiovascular diseases can be prevented by addressing behavioral risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity and harmful use of alcohol.”

Stay with us as we share strategies all month to reducing your risk through healthy diet, weight loss, and positive lifestyle changes with Family Nutrition Center!

Healthy in a Hurry!

To be healthy, well-balanced and quick, meals need planning. Everyone is so busy that finding time to cook healthy meals is difficult. Here is some tips to make it easy.

Menu meetings!   Take a few minutes and get your family around the table to plan the coming week’s menus. Everyone participates and everyone gets their favorite meals. The menu becomes your shopping list. This is great for picky eaters as they get a say too!

If all else fails try grab and go meals that are being offered at local markets. This is a great meal that I found at a local south Florida Supermarket.

https://www.publix.com/pd/chimichurri-skirt-steak-with-potatoes-asparagus-peppers-and-onions/RIO-MK2-286189

Wellness 101

No matter our age we are all striving for good health. There are certain lifestyle modifications that can improve health and prevent disease:

  • Limit alcohol intake
  • Stop smoking or chewing tobacco
  • Eat a well balanced diet with lean protein (animal or plant), high fiber carbohydrates, lots of vegetables and fruit
  • Limit intake of sugar, sweetened beverages
  • Get plenty of sleep (8 hours for adults 9 hours for children)
  • Exercise daily