January 5, 2015
MAKE 2015 A HEALTHY NEW YEAR FOR THE WHOLE FAMILY WITH TIPS FROM GIANT & MARTIN’S NUTRITIONISTS
Carlisle, PA – If losing weight and eating healthier are among your New Year’s
resolutions, the nutritionists at GIANT Food Stores and MARTIN’S Food Markets are
committed to helping you achieve them this year. Healthy eating is a lifestyle, not just a
fad so make 2015 a healthier year for the entire family by incorporating some of these
tips from GIANT/MARTIN’S nutritionists into your family’s routine:
- Be a good role model. Moms and dads need to eat healthier foods so their children will eat them too.
- Make sure health goals are attainable and reasonable. Don’t set you and your family up for failure by setting unrealistic goals.
- Try a new fruit or vegetable every week and let your children pick them out at the grocery store. Many are more likely to eat it if they have had some input. Then, aim to serve the new item at least three times that week with variations. For example, kale in a smoothie, sautéed kale with pasta or a kale omelet.
- Meal plan as a family. Check out cookbooks or online recipes and choose one or two new healthy recipes to try each week and then cook those recipes together. Also try cooking several meals over the weekend and refrigerate or freeze them to be reheated later in the week when you are pressed for time.
- Family life can be hectic, but meals together are important. Schedule two or more nights when everyone is available for a sit-down dinner together.
- Stay hydrated. It’s an easy way to boost the health of your whole family. Even mild dehydration can leave you lacking energy for daily tasks. Buy a reusable cup you like and make sure to fill it up multiple times a day. Infuse with fruit such as oranges or berries for a nice change from plain water.
- Snacks are part of a balanced diet. Engage the kids in helping to prepare. Try a whole grain waffle with peanut butter or an apple with sliced cheese.
- Wash and cut up fresh produce so it’s ready to grab for a snack and place it in the front of your refrigerator. If you see it, you are more likely to reach for it.
- To help incorporate more fruits and vegetables into your diet, encourage kids to “Eat a rainbow!” Every day aim for three different colors of fruits and vegetables. Different colored plant pigments supply different beneficial nutrients.
- Get moving! Kids should have 60 minutes of physical activity every day and adults should reach at least 30 minutes most days of the week. Make it a family event – go sledding together, see who can do the most sit ups or push-ups in one minute or enjoy a bike ride through the neighborhood.
- Over 50? Apples, with their soluble fiber may help lower cholesterol and also maintain balanced blood glucose levels.
- Try reducing your sodium intake by using herbs and spices to flavor foods and look for low-sodium versions of your favorite packaged foods.
- Focus on fiber. Digestion tends to slow as we age so increasing fiber can get it moving. Try whole grain cereals, brown rice, whole grain pasta and fruits and vegetables.
- When eating out, start with a salad. Fill up on veggies first and ask for dressing on the side.
- Digestive-friendly probiotic foods like yogurt, kefir and bagged sauerkraut also support your immune system, giving added protection from colds and flu.
- For older adults who may have trouble chewing harder foods such as fresh produce or nuts, try having these options prepared in a different way. Cooking or steaming produce will help to soften while retaining the nutrients and try nut butters in place of nuts.
- Craving sweets? Substitute better-for-you treats such as whole graham crackers with peanut butter, homemade trail mix with dark chocolate chips or a smoothie with fruit and Greek yogurt.
For more information on living healthier lifestyles, visit giantfoodstores.com/healthyideas or martinsfoods.com/healthyideas. For healthy recipes, visit the new Recipe Center at GIANT’S Recipe Center and MARTIN’S Recipe Center with more than 2,500 every day and special occasion recipes. Once registered and logged-in to GIANT/MARTIN’S Recipe Center, customers can browse recipes and create their own meal plans too.
Editor’s note: If interested in an interview with one of GIANT/MARTIN’S nutritionists about healthy tips for the New Year, please contact Chris Brand at 717-240-1017 or [email protected].
Headquartered in Carlisle, Pennsylvania, GIANT/MARTIN’S operates nearly 200 grocery stores in Pennsylvania, Maryland, Virginia and West Virginia, under the names of GIANT Food Stores and MARTIN’S Food Markets. GIANT/MARTIN’S employs more than 31,000 associates. Founded in 1923, GIANT and MARTIN’S have a long-standing commitment to eradicate hunger and improve the quality of life for children in addition to working with hundreds of local organizations annually. The company was recognized for its leadership in the fight against hunger with the Golden Grocer Award by the U.S. Department of Agriculture. In addition, GIANT/MARTIN’S is one of the top ten fund-raisers in the country for local Children’s Miracle Network hospitals. GIANT and MARTIN’S are Ahold companies. For more information visit www.GiantFoodStores.com and www.MartinsFoods.com. Find us on Facebook at facebook.com/giantfoodstores and facebook.com/martinsfoods and on Twitter @GiantFoodStores or @MartinsFoodMkts.