Simple Ideas to Improve Your Everyday Nutrition

 

Everyday Choices Can Significantly Improve Your Diet and Nutrition 

As your local neighborhood supermarket, we are passionate about helping you feed your family well. Every day is a chance to make healthier choices, especially with the great foods available at D&W Fresh Market. 

Below, we’d like to highlight some of the most effective ways for you to eat healthier and improve your nutrition. 

Add Variety and Color to Your Meals (and Snacks) with Fruits and Vegetables 

For most individuals, a quick and simple way to improve their nutrition is to eat more fruits and veggies! Find creative ways to include them in your daily meal routines: 

  • Add a fruit or veggie to your breakfast. 
  • Instead of dessert, have your favorite fruit instead. 
  • Keep fruits and veggies stocked at home and easily accessible. 
  • Toss some of your favorite chopped veggies into your next meal. 

By including more fruits and vegetables in your daily routine, you will get lots of nutrients — and they will help you feel full. A good goal is to fill half of your plate with fruits and veggies. Remember, more matters! 

If you’re already incorporating healthy fruits and vegetables in your diet, consider branching out a little-- you may find some tasty new ingredients for your meal plan. The American Heart Association has a colorful guide to help add different types of fruits and vegetables into your daily routine with its Eat More Color infographic. 

Cut Back on Added Sugars, Especially in Beverages 

Another simple way to focus on nutrition is to cut back on the amount of sugar you consume, especially when it comes to sweetened beverages. Many sodas, fruit beverages, coffee drinks, and sweet teas contain lots of sugary calories with very few nutrients.  

To avoid high-calorie, low-nutrient drinks, try to consume more water, unsweetened coffee and tea, and 100% fruit juice. If water feels too bland, try adding slices of cucumber or fresh fruit for added flavor — just be sure to throw out your water every two hours, so bad bacteria won’t grow that could make you sick. 

Get More Whole Grains in Your Diet 

Whole grains contain more fiber, which promotes heart health and gut health! Look for “whole grain” as the first ingredient in foods like bread, pasta, cereals, and crackers.  

As always, we have a variety of healthy foods on sale in our weekly ad.  

Shop Smarter and Healthier at D&W Fresh Market 

Next time you’re shopping at D&W Fresh Market, try adding some of our favorite healthy foods to your cart:  

  • Apples: Apples make a great on-the-go snack and a healthy dessert. 
  • Frozen Vegetables: Frozen veggies are just as nutritious as fresh, and they are delicious in soups, stews, and casseroles — or as a quick, healthy side dish. 
  • Whole Grain Cereals: Whole grains are the perfect way to start the day. You can also combine whole grain cereal with dried fruit, nuts, and seeds for an on-the-go trail mix. 
  • Yogurt: Yogurt is wonderful for breakfast, snacks, or dessert. You can even use plain Greek yogurt in place of sour cream for less fat and more protein in your meals. 
  • Chicken Breast: Chicken breast is a lean protein that can be used in a variety of recipes. In fact, we have a quick and easy recipe for a chicken enchilada bake at the bottom of this post! 

Visit Our Stores for All Your Healthy, Nutritious Groceries! 

You can find an amazing selection of healthy, nutritious foods in our stores. Plus, you can always check our weekly ad for deals on produce, lean meats, nuts, whole grains, cheese, and more!  

Here are a few great featured deals from this week: 

  • Honeycrisp apples are on sale for $1.68 per pound. 
  • Birdseye frozen veggies are only 67 cents when you buy 5!   
  • Cheerios or Life whole grain cereals are two for $6.  
  • Dannon yogurt cups are 10 for $10. 
  • Open Acres boneless skinless chicken breasts are $2.49 per pound. 

Every day gives us a chance to make healthier choices, but March is National Nutrition Month. It was first celebrated for just one week in 1973, and the theme was “Invest in Yourself—Buy Nutrition.” 2019 was the first year that National Nutrition Month did not have a specific theme; instead, everyone can focus on personal ways to improve their nutrition. One simple way to do that is to make more of your own meals using healthy ingredients. Below is a delicious recipe for a chicken enchilada bake. 

And if you’re looking for more ways to boost your nutrition, visit our Living Well page.  

Easy Recipe for a Delicious Chicken Enchilada Bake 

Recipe adapted from Kraft  

Ingredients 

  • 12 oz. Our Family 100% whole wheat penne pasta  
  • 2 cups shredded Our Family Mexican cheese blend  
  • 3 cups shredded, cooked chicken  
  • 1 can (19 oz) enchilada sauce  
  • 1 can (4.5 oz) chopped green chilis 
  • 1 package (0.85 oz) Our Family taco seasoning mix  
  • 2 Tablespoons of thinly sliced green onions  
  • Lime wedges, chopped fresh cilantro leaves, and sour cream (optional) 

Directions  

  1. Heat your oven to 375 degrees Fahrenheit. Spray a 13x9-inch (3-quart) glass baking dish with cooking spray. Cook pasta as directed on package using the minimum cook time; drain and place the pasta to the side.  
  2. In a large bowl, mix the chicken, cheese, enchilada sauce, green chilis, and taco seasoning. Then, add the pasta and stir until combined. Spoon the mixture into the baking dish.  
  3. Bake for 25 minutes or until bubbling at edges (165 degrees Fahrenheit in the center). Top with the remaining 1 cup of shredded cheese. Let the dish stand for 5 minutes, and then top with green onions. 
  4. Serve with remaining ingredients, if desired.  

This medical and/or nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. 


 

Stephanie Edson - Regional Wellness Specialist
Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.