It’s back to school time and I have had several parents ask me about ways to fill their children’s lunch bag with easy, affordable meals that are healthy and delicious. 

First of all, use the NuVal™ Nutrition Scoring System at Meijer to help you build a healthier lunch.  NuVal™ helps you to find the most nutritious foods in every section of the grocery store.  High scoring NuVal™ foods include colorful fruits and vegetables, whole grains, lean protein sources, and non-fat or low-fat milk products.

Check and compare the NuVal scores of foods – white bread has NuVal scores of about 21, while Whole Grain white breads have scores of about 33.  Cheesy snack crackers have a score about 11, while Whole grain Goldfish have a NuVal score of 28.  Add fresh fruit and veggies – they have some of the highest NuVal scores in the store!

The new MyPlate food icon is also a great reminder and visual tool of what foods should be included in a healthy meal.  Whether you are grocery shopping, packing lunches, or assembling a meal on a plate, MyPlate is a great guide to eating healthy.

Meijer also has some special assistance on the Meijer Mealbox website.  View our back to school meal videos and find recipe collections for breakfast, lunch, dinner and snacks.  You can also join our live facebook chat with a Meijer Healthy Living Dietitian.  Ask questions and get expert advice.  The next chat are scheduled on September 1 and 8 at 10 a.m. EST.

Here are a few delicious lunch menus to get your school year started out right:

Recipe and Menu Plans 

Lunch #1
Chicken and Vegetable Pasta Salad (see recipe)
Fresh Peach Slices
Vanilla Greek Yogurt

Lunch #2
Peanut Butter-Apple Wraps (see recipe)
Baby Carrots
Meijer Low Fat Milk

Lunch #3
Lunchbox Taco Salad (see recipe)
Mango Slices
Shortcut Chocolate Chip Cookies (see recipe)
Meijer Low Fat Milk

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Another key nutrition message for MyPlate is to increase our consumption of whole grains.  In fact, we are told that at least half of our grain servings should be whole.  But whole grains can be confusing  – what are they and how do we know what to buy?

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

Here are some tips for adding whole grains into your family meals and a delicious new recipe to try:

Simple switches – To make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.

Whole grains snacks – Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers.

Save some time – Cook extra brown rice or barley when you have time. Freeze half to heat and serve later as a quick side dish or add to canned, lower sodium soups.  Try the brown rice salad below!

Explore whole grains – Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries.

Try whole-wheat versions – For a change, try brown rice or whole-grain pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole grain macaroni in macaroni and cheese. Staples in my pantry include Barilla Plus Multi-Grain pasta (I promise it tastes like regular) and Success Boil-In-Bag Brown Rice.

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One of the key messages to the new MyPlate nutrition guidelines is to eat more fruits and vegetables.  In fact, half of your meal plate should be filled with these colorful, disease-fighting items!  Unfortunately, most kids and adults do not eat the recommended servings of fruits and veggies each day.  Try some of these easy meal and snack ideas to get your family excited about eating healthier this summer. 

By working together to make these fun recipes children will learn some simple food preparation skills and it’s a great time for the adults to talk about the importance of filling our plate and bodies with foods that keep us healthy and full of energy.

Create a Smoothie.  Blend together a cup of vanilla yogurt with a little ice and 2 cups of fresh or frozen fruit.  I like to add a fresh banana and some frozen whole strawberries.

Little Dippers.  Pick out some delicious raw veggies such as snow peas, baby carrots, zucchini slices, broccoli and cauliflower florets, etc.  Serve with a yogurt-based ranch dressing.  Fruit chunks are wonderful with a lemon or vanilla yogurt dip (add a dash of cinnamon!)

Personal Pizzas.  Create your own pizza by using whole grain English muffins, bagels or pita bread as the base.   Add pizza sauce, low fat mozzarella cheese and bits of vegetables.  For a fruit pizza use low fat strawberry cream cheese in place of the pizza sauce and add bits of fruit. 

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Earlier this month, the new USDA food icon MyPlate replaced the Food Pyramid for educating the public about healthy eating. 

MyPlate is an easily understood symbol of a plate that everyone can use as a reference tool to make sure they are consuming a healthy diet. One of the key messages is to fill half your plate with fruits and vegetables.  I believe many of our country’s health problems (think obesity, childhood obesity, heart disease, type II diabetes) could be solved if we all truly ate the 5-9 servings of fruits and vegetables recommended each day. 

Basic MyPlate messages include:

• Make about 1/4 of your plate lean protein. Foods included in this group: lean meat, poultry, eggs, beans, peas, nuts seeds, soy foods.
• The “dairy group” which is pictured to the top right of the plate shows the importance of low-fat or fat-free dairy beverages or foods. It is pictured off to the side to remind us to choose a dairy beverage with meals or choose low-fat yogurt as a side or dessert. This group emphasizes getting calcium with a minimal amount of added fat and sugar.
• MyPlate emphasizes filling half of your plate with fruits and vegetables.  Fruits and veggies are low in calories, high in fiber and full of disease-fighting vitamins, minerals and antioxidants.
• The final 1/4 of the plate should be grains and following the dietary guidelines it is recommended to make half of your grains whole grains. Examples of whole grains include: brown rice, oatmeal, whole wheat bread and whole wheat pasta.

The new MyPlate focuses on three main messages:

1. Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.

2. Foods to Increase
• Make half your plate fruits and vegetables.
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat (1%) milk.

3. Foods to Decrease
• Choose foods lower in sodium.
• Drink water instead of sugary drinks.

Here is an easy ‘meal makeover’ to illustrate how following the MyPlate guidlines can save significant calories while adding more nutrients to a meal:

Plate #1: Regular soda, 2 pieces of fried chicken, mashed potatoes with gravy; buttered corn and white roll: Approximate calories - 1160

Plate #2: 1/2% milk, 3 oz. grilled chicken breast, steamed green beans, roasted sweet potato, whole wheat roll, watermelon slices:  Approximate calories - 455

Calories savings: 705 calories!

We will be exploring more real life solutions to help you follow the MyPlate guidelines in future blogs.  In the meantime, visit www.choosemyplate.gov and use NuVal – the nutritional scoring system – at all Meijer stores to help you choose healthier options in each of the food groups.

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You often hear me talk about the need for most of us to consume more nutrient-rich fruits and vegetables to stay healthy and fight disease.  Have you ever tried to grill fruits and veggies?  The grilling brings out the natural flavors and is an easy way to cook them for summer meals.  Try these tips and recipes for some yummy results!

Fruit Grilling:

• Harder fruits are easily grilled (pineapples, pears, apples).  Softer fruits require more attention (peaches, nectarines, plums) and may require the assistance of a grilling basket.
• Grill fruits over low heat, such as when coals have begun to die out or when placed on the outer edges of the grate, using more of an indirect type of heat.  Fruits cook quickly (softer fruit only need to be heated.
• Cut fruit into pieces that are large enough so they do not fall through the grates.  Use a grill basket or skewers for smaller or more delicate fruit.  If using bamboo skewers, soak for 30 minutes prior to use to prevent the bamboo from burning.
• Lightly brush fruit with cooking oil or butter to prevent sticking to the grill grate. A non-stick cooking spray used on the grate before heating the grill also helps to prevent foods from sticking.
• Sprinkle fruit with cinnamon, nutmeg, brown sugar, or lemon juice while grilling. Sugars and sweet sauces tend to burn easily, so it is best to apply these toward the end of cooking time.

Vegetable Grilling:

• Cooking time for vegetables will vary depending on the type of vegetable and how it has been prepared. Vegetables are done when tender when pierced with a fork or the tip of a knife.  Brush vegetables with oil before cooking and grill over medium heat.
• It is not always necessary to pre-cook vegetables before grilling.  However, soaking them in cold water before cooking will help prevent vegetables from “drying out”.
• Slice vegetables into manageable, large size pieces so they will cook evenly. The larger and thicker the pieces the longer the grilling time.  Use grill baskets or skewers for more delicate or smaller cuts of vegetables.
• Seasoning the vegetables with a coarse salt, such as sea salt or kosher salt, before grilling will intensify flavor.  Experiment with different herbs and spices over vegetables while grilling.
• Lightly brush grilled vegetables with marinade or your favorite salad dressing after cooking to add interest.

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A backyard cookout is a great way to feed the family while enjoying the outdoors.  So fire up your grill and get cooking!  Try our easy, healthful menu below and don’t forget to visit your local Meijer on May 21 and 22 from 11 a.m. to 4 p.m. for our Taste of Summer Event! Enjoy samples and pick up your Taste of Summer booklet full of warm weather meal ideas, recipes and grilling tips.  Here’s a sneak peak of a summertime menu with some of the delicious recipes in our booklet:

Grilled Johnsonville Turkey Brats w/ Grilled Peppers and Onions (recipe below)
Meijer Whole Wheat Hot Dog Buns
Onion-Butter Corn Packets (recipe below)
Grilled Angel Food Cake w/ Sparkling Berries (recipe below)

Grilled Peppers and Onions

1 (8-inch square) aluminum roasting pan or heavy-duty aluminum foil
2 large onions, halved and sliced thinly
2 red bell peppers, stemmed, seeded, and sliced into thin strips
2 green bell peppers, stemmed, seeded, and sliced into thin strips
2 tbsp. Meijer Olive Oil
1/8 tsp. salt
1/8 tsp. pepper
Spicy mustard (optional)

1. Preheat grill to medium-high (350°F to 400°F), and spray roasting pan with nonstick cooking spray (or turn edges up on all sides of foil to create a makeshift pan).
2. In a large bowl toss onions and peppers with oil to coat; season with salt and pepper.  Transfer onion-pepper mixture to pan; place on grill.
3. Grill over medium-high heat, stirring occasionally until vegetables are mostly tender, about 10 minutes.
   Serve over cooked Brats in whole wheat hot dog rolls.  Enjoy with spicy mustard, if desired.

Onion Butter – Corn Packets
Serve 4

1/3 cup Meijer Unsalted Butter, softened
2 garlic cloves, minced
4 ears of Homegrown Corn, husked, silks removed
2 tbsp. onion soup mix
4 tbsp. chopped fresh Homegrown Dill

1. Preheat grill to medium-high (350°F to 400°F).  In a small bowl combine butter and garlic.  Spread evenly on corn.
2. Cut 4 (6-x18-inch) sheets of heavy-duty foil.  Place 1 ear of corn in the center of each sheet.  Sprinkle evenly with soup mix and dill.  Place 1 ice cube next to each ear of corn.  Fold foil over corn; crimp edges to seal, leaving room for expansion.
3. Place wrapped corn on grill.  Grill, covered, 15 minutes or until tender, turning halfway through grilling.  Carefully remove corn from foil, and serve.

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The 5th/3rd Riverbank Run week is here and many of us will be participating in a walk or run.  I often get questions about how many carbs should be eaten before and after a big race so I wanted to provide some guidelines to all the race participants and for all summer athletes.

Even recreational athletes probably need to obtain 55-60% of their daily calories from carbohydrates.  Most people can do this if they consume 3 grams of carbohydrate per pound of body weight.  However, seriously training athletes require 4 grams of carbs per pound body weight.

Timing of Carbohydrates – Guidelines

Before Exercise – Eat a light meal that supplies approximately 100 grams of carbohydrate 3-4 hours prior to exercise.
During Exercise – Carbohydrate taken during exercise can be in beverage form as they are absorbed more quickly and are less likely to cause stomach upset.  Sports drinks that have a concentration of 6-8% carbohydrate are fine.  Most people can tolerate ½ cup to 1 cup of liquid every 20 minutes or so.
After Exercise – You need to replenish glycogen stores soon after exercise if possible.  The goal would be to drink something that contains carbohydrate or eat a high carbohydrate food.  The goal is to consume at least 50 grams of carbs.

50 gram Carbohydrate Exchanges

• 60 g (large bowl) of cereal
• 1 cup oats
• 1 cup rice
• 1-1/3 cups pasta
• 2 slices bread with honey/jam
• 1 bowl fruit salad + 3 scoops of low-fat ice cream
• 1 cup fruit smoothie (low-fat milk, low fat yogurt and fruit
• 1 large baked potato
• 1 large can of baked beans
• 2 cups flavored milk
• 2 cartons yogurt
• 750-1000 ml of a sports drink
• 1 sports bar (depends on type)
• 2 breakfast bars
• 1 cup thick vegetable soup with a roll

Tips for Emphasizing High Carbohydrate Foods in Your Diet

• Choose a breakfast cereal that is low to moderate in sugar and high in fiber.
• Snack on fruit or include fruit in your meals.  Fresh, canned, dried, juice and frozen all work.
• Explore breads in all forms – pita, bagels, muffins, flat bread, quick breads, etc.
• Try pancake varieties and waffles with yogurt and fruit toppings.
• Add low-fat dairy desserts at the end of your meal (ice cream, sorbet, yogurt).
• Become versatile with pastas and noodles.  Eat them plain as a side dish or add a light sauce and make a meal.
• Try legumes (kidney beans, lentils, chick peas, etc.) in pasta sauce, on salads and in soups.
• Eat up your starchy vegetables – potatoes, corn, peas, etc.  A stuffed potato makes a delicious meal.Experiment with fruit smoothies – fresh or frozen fruit, yogurt, juice, dairy, low fat ice cream, etc. can all be used.

Try these healthy carb recipes!

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Maranda has been talking about ways to save on Where You Live and one of the ways I suggested saving money at the grocery store was to plan your meals.  Although it sounds easy, I realize many of us could use some meal planning help.  Our team of Registered Dietitians at Meijer have made it easy for you!  Simply go to meijermealbox.com and click on the weekly nutritious menu.  You will find an entire week of dinner menus planned out for you using weekly sale items.  In addition, each menu has a nutritional breakdown and a shopping list by department is included. 

See below for a couple of menus on the site for this week.  Starting on May 15 the weekly menu plans will include costing – each dinner menu for a family of 4 will be under $10.00!  Delicious dinners that are EASY, AFFORDABLE AND HEALTHY!

Meatless Monday

Mushroom Quesadilla (recipe below)

Serve with:
Salsa
Earthbound Farm Organic Salad
Marzetti Organic Salad Dressing

Calories 400; Carbohydrate 42g; Total Fat 16g; Fiber 5g

Thursday

Grilled Strip Steak with Meijer Steak Sauce

Serve with:
Baked Potato
Asparagus Spears- NuVal score 100
Seedless Watermelon Slices – NuVal score 94

Calories 419; Carbohydrate 35g; Total Fat 19g; Fiber 6g

Mushroom Quesadilla
Serves 4

2 tbsp. Meijer olive oil
1 small onion sliced
1 jalapeno, stemmed and chopped
10 oz. sliced mushrooms
1/8 tsp. salt
juice of 1 lime
4 (9-inch) flour tortillas
1 1/2 cup Meijer Monterey Jack cheese, shredded

1. Heat 1 tbsp. of oil in large nonstick skillet over medium heat.  Once the oil is hot, add the onion and jalapeno and saute until the vegetables begin to soften, about 2 minutes.
2. Add the mushrooms, salt and lime juice.  Increase the heat to medium-high and saute for about 5 minutes, or until all of the liquid released by the mushrooms has evaporated.  Transfer the mushroom mixture to a plate and set aside.
3. Return the same pan used to saute the mushrooms to the stove and place over medium-high heat.  Add 1 tbsp. of the oil and heat for 1 minute.
4. Place 2 tbsp. of the shredded cheese on the bottom half of each tortilla and top with 2 tbsp. of the mushroom mixture.  Fold the tortilla over creating a half moon.
5. Place as many tortillas as will fit in the pan. Cook quesadillas for 1 minute or until develops golden brown crust, flip over, and cook for another minute.

Recipe from Chef Maribel Alchin, MBA, RD, LDN, Meijer Dietitian & Healthy Living Advisor

Calories: 221, Total fat: 11g, Cholesterol: 22mg, Sodium: 362mg, Carbohydrate: 17g, Fiber: 2g, Protein: 13g

Go to Meijer Mealbox every week and make mealtime easy!

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Many of us will be having a delicious ham for our Easter celebration this year.  Most of us will also have a good supply of leftover ham!  Since you don’t want a morsel to go to waste I’ve paired the ham with some staple ingredients around your home to create some simple and healthy meals.

Creamy Pasta with Ham and Peas
Makes 6-8 servings

1 jar prepared Alfredo sauce (reduced fat if available)
1-1/2 cups Meijer frozen peas
1 -1/2 cups chopped, cooked ham
4 tbsp. shredded parmesan cheese, divided
1 lb. multi-grain pasta, uncooked
1 tbsp. chopped fresh parsley

1. Cook the pasta as directed on package; drain and return to pot.
2. Toss hot pasta with peas, ham Alfredo sauce and 2 tbsp. of the parmesan cheese. 
3. Serve immediately with remaining cheese and parsley. 

Serve with fresh strawberries for dessert.

Nutrition information per serving:  370 calories, 11g fat, 45mg cholesterol, 49g carbohydrate, 9g fiber, 19g protein, 600mg sodium

Colorful Layered Salad
Makes 8 servings

8 cups chopped romaine lettuce
2 small red onions, sliced, separated into rings
1 pkg. (10 oz.) frozen peas, thawed
1 cup shredded carrots
1 cup chopped, cooked ham
¾ cup reduced fat mayonnaise
¼ cup shredded parmesan cheese
1 tbsp. sugar
1 cup 2% shredded sharp cheddar cheese
¾ cup grape tomatoes, quartered

1. Layer lettuce, onions, peas and ham in large straight-sided clear glass bowl.
2. Mix mayonnaise, parmesan and sugar; spread over salad to seal.  Refrigerate several hours or up to 24 hours.
3. Top with cheese and tomatoes just before serving; toss gently.

Serve with whole grain dinner rolls.

Nutrition information per serving:  270 calories, 18g fat, 25mg cholesterol, 12g carbohydrate, 4g fiber, 12g protein, 580mg sodium

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April is Earth Month so talk to your family about starting some eating habits that are healthy for you and the earth!

1. Eat your fruits and veggies!  Our body and the earth benefit when you avoid eating too much meat or excessive processed foods.
2. Buy local.  Shop at Meijer for produce items that have the Homegrown logo on the sign.  These items did not have to travel far to get to the store.
3. Plant a garden with your family.  The Meijer Outdoor Center has wonderful vegetable plants and seeds to get you started.
4. Sit down for dinner together.  Avoid eating in the car or while playing video games.  This habit is good for the earth and helps your whole family communicate and practice mindful eating habits.
5. Try our earth friendly recipe ideas:

Chocolate Chip Muesli Cookies
Makes 8 cookies

Ingredients:

1 cup Bob’s Red Mill Muesli
¾ cup sifted whole- wheat flour
2/3 cup Meijer Original Applesauce
¾ cup Meijer Brown Sugar
6 oz. pkg. dark chocolate chips
½ tsp. baking soda
½ tsp. salt
½ tsp. vanilla
1 egg

1. Heat oven to 375 degrees F.
2. Sift flour, baking soda and salt together and set aside.
3. Blend applesauce, sugar, and vanilla together.  Beat in egg.  Add flour mixture and mix.  Stir in Muesli and chocolate chips.
4. Drop by tablespoon-fuls on lightly greased cookie sheet.  Bake at 375 degrees F for 10-12 minutes.

Nutrition Information: Calories 225, Fat 6 g, Cholesterol 24 mg, Sodium 159 mg, Carbohydrate 45 g, Fiber 4 g, Protein 5 g

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