Feeding Tips & Tricks for Kids

Battling over foods is stressful for parents and kids. Though getting your kids to eat new foods can be challenging, different strategies can help you find mealtime success with the little ones. Use our tips to encourage healthy habits in your resistant eaters and more enjoyable dinners for all.

Get the kids engaged in cooking!
Turn picky eaters into budding chefs by getting them involved in the cooking process.

• When kids make the meal, they’re more likely to eat it. Assign age-appropriate kitchen tasks like measuring ingredients, washing produce, rolling dough, or whisking, mashing or garnishing.
• Provide the small chefs with their own kitchen tools like aprons, mixing spoons or colorful measuring cups to generate excitement for cooking.
• Encourage creativity! Ask for their input to modify recipes, helping them discover what flavors go together.
• Make the meal a hands-on experience by presenting new foods in miniature versions, in fun shapes, on skewers or with dips.

Encourage eating new foods with these tricks.

• Stick to Routines: Children thrive with routine, so try your best to serve meals and snacks at about the same time each day. And remember, hungry kids are more likely to try new things.
• Patience & Persistence: Kids often must be exposed to new foods several times before liking them. Keep in mind that children’s preferences fluctuate as they age, so just try again later if they don’t like it once. Serve the same food in different ways; offering a dip to go with new food or pairing it with a favorite will help them be more open to trying it.
  The Power of Choice: Feeling more in control can help children try something new. Offer choices by asking things like, “Would you like an apple or a banana for a snack?”
• Focus on Food Attributes: Discuss the colors, textures, aromas and flavors of ingredients and how the foods they eat will help them grow.
• Model Good Eating: Researchers find that family meals help young children self-regulate their food intake. Try to eat more family meals together and model healthy choices for your kids. They’ll be more likely to accept new foods if they see their parents, siblings or extended family enjoying those foods too!

Ways to Embrace the Mediterranean Diet

The Mediterranean way of eating is traditionally followed by people of the Mediterranean region. For more than half a century, scientists have intensely studied the diet and found significant evidence of countless health benefits, including longevity, improved brain function and protection from chronic diseases. Small and simple changes are all it takes to embrace this beneficial eating style. Use these suggestions to easily adapt this dietary approach into your everyday lifestyle.

Fresh Fruits & Veggies
Incorporate an abundance of vegetables in salads, soups and stews, and enjoy fresh fruit such as figs, pomegranates or oranges for dessert. Select produce in a variety of colors to get a range of antioxidants, vitamins and minerals.

Petite Protein Portions
Limit meat intake by enjoying smaller portions or garnishing veggies or pasta with small amounts of meat. Swap out red meat for eggs, poultry, fish and plant-based proteins like seeds, nuts and legumes.

Satiating Seafood
Eat seafood twice per week. Salmon, tuna, herring and sardines are especially good choices as they are rich in omega-3s and benefit brain and heart health.

Healthy Fats
Include healthy fats from almonds, walnuts, pistachios, sunflower seeds, avocados and olives into daily meals. Replace butter, margarine and trans fat with plant-based oils such as extra virgin olive, grapeseed, avocado or canola.

Dabble in Dairy
Consume low to moderate amounts of dairy products. Enjoy smaller amounts of cheese such as Brie, goat cheese and feta and eat Greek or plain yogurt low in added sugars.

Hunger-Busting Whole Grains
Make the switch to whole grains that provide many essential nutrients and keep cravings satisfied. Try traditional Mediterranean varieties such as barley, bulgur, farro, quinoa and whole-grain breads, pastas and rice.

Go Meatless
Reduce meat consumption by preparing a meatless meal once or twice per week. Make vegetables, beans and whole grains the center of your dishes. Add herbs and spices containing inflammation-fighting antioxidants for extra flavor without salt.

5 Tips to Help Kids Eat Healthier

Promoting healthy eating habits in children sets the foundation for a lifetime of well-being. Despite the prevalence of processed and unhealthy foods, parents and caregivers can still cultivate nutritious choices. Here are valuable tips to help your kids develop healthy eating habits:

1. Lead by Example
Children often mimic the behavior they observe. Set a positive example by making healthy food choices yourself. Show enthusiasm for nutritious meals and snacks to encourage your kids to follow suit.

2. Offer a Variety of Nutritious Foods
Introduce a diverse range of fruits, vegetables, whole grains, lean proteins and dairy products. Experiment with cooking methods and recipes to make these foods appealing and exciting.

3. Get Creative with Presentation
Kids are more likely to eat healthy foods that are visually appealing. To make meals more enticing, arrange fruits and vegetables in fun shapes, create colorful salads and smoothies, or use cookie cutters for sandwiches and fruit kabobs.

4. Involve Children in Grocery Shopping and Meal Planning
When kids have a say in what they eat, they become more invested in making healthy choices. Include them in selecting the ingredients, planning meals and prepping them.

5. Be Patient and Persistent
Introducing new foods and encouraging healthy eating habits can be a gradual process. Be patient and persistent. While your kids may not immediately embrace every healthy option, consistent exposure and positive reinforcement can make a significant difference over time. Celebrate small steps and progress.

A Whole Lot to Love About Whole Grains

Minimally processed with impressive, nutrient-rich profiles, whole grains are bursting with fiber, protein, B vitamins, antioxidants and minerals. Studies show that eating whole grains lowers the risk of heart disease, high blood pressure, diabetes and some cancers. Expand your whole-grain horizons with these unique yet approachable varieties that make a flavorful, hearty addition to all kinds of meals.

Bulgur: Made up of cracked wheat berries that are partially precooked for easy preparation, bulgur is best known for its leading role in the Mediterranean grain salad tabbouleh. Savor this nourishing, fiber-rich whole grain in Mediterranean-inspired meals and beyond. Add it to falafel, stuffed eggplant, Greek salad-stuffed pita pockets, or toss it with cucumbers, tomatoes, parsley and lemon juice for an easy, homemade tabbouleh.

Quinoa: Quinoa is a quick-cooking, gluten-free whole grain that’s rich in plant protein, manganese, phosphorus and magnesium. It has a fluffy texture and is available in red, black, tan or purple varieties. Use versatile quinoa as a meat alternative in tacos or to fortify chili, soups, salads or burgers.

Oats: All oats are whole grains that contain varying servings of essential nutrients and fiber. There’s a variety to choose from, including old-fashioned oats and steel-cut oats, and oatmeal isn’t the only way to enjoy them. Add this heart-healthy grain to meals throughout the day, from pancakes, quick breads and muffins to eggs and meatloaf.

Farro: This ancient grain is an excellent source of fiber that improves digestive health and is prized for its al dente texture. Utilize farro to add heft to soups, breakfast bowls and hashes, plus grain bowls and salads. When mixed with vinaigrettes or dressings ahead of time, it will surely soak up all that delicious flavor.

3 Ways to Use Citrus Fruits in the Kitchen

The dark days of winter may be cold and gloomy, but look on the bright side – citrus fruits are in season – and for good reason! Nature gives you what you need when you need it most. Eating citrus naturally boosts your mood with folate, improves your immune system with vitamin C, improves digestion with fiber and satisfies sugar cravings. It’s also good for your heart, skin and joints.

From lemons and limes to mandarins, clementines and grapefruit, citrus offers countless healing benefits, but how can we enjoy them besides snacking? Check out our tips for creative ways to incorporate these versatile, immune-boosting fruits into recipes, drinks and beyond this season.

1. Juicing: Nothing beats sipping on fresh fruit juices. Try juicing fresh citrus like lemons, oranges or grapefruits and enjoy them as nutrient-dense start to your day or as afternoon refreshers. Citrus juice is also a great way to brighten up any dish. Whisk it into sauces, dips or dressings. Before juicing, freeze the fruit to allow the juices within to expand. Then, when it thaws, it will be softer and easier to squeeze. You can also try rolling them on the counter before juicing and cutting the length of the fruit instead of the width to ensure you squeeze out every last drop.

2. Zesting: Did you know that citrus zest is a great salt substitute? As a source of acid, the zest acts similarly to salt by bringing out the flavors of other ingredients. Depending on the dish, using citrus zest as a salt alternative is a great way to reduce the sodium without sacrificing flavor. Zests are also great for adding bright flavors to baked goods, pasta salads and desserts

3. Grilling: If you want to make your citrus extra-juicy, try grilling it. Grilling citrus makes it juicier and adds a depth of flavor, giving it deeper, sweeter, more complex tastes. The best part? Grilling citrus is super easy. Simply slice the citrus fruit in half, then grill it face down until you see grill marks. Add grilled citrus juice to vinaigrettes and marinades or use whole pieces to accompany cocktails or fish recipes.

Delicious Ways to Savor Stone Fruits

Characterized by their hard, stony pits or seeds enclosed within a fleshy exterior, stone fruits are a delightful addition to your plate and offer numerous health benefits. From their vitamins and minerals to their antioxidant properties, incorporating stone fruits into your diet can be a delicious way to support your overall well-being.

Whether you prefer peaches, plums, cherries, apricots, nectarines or mangoes, these popular fruits will surely add a burst of flavor, color and nutrients to your meals.

How do stone fruits impact your health?

• Rich in Vitamins and Minerals: Stone fruits contain essential vitamins and minerals that are vital for maintaining overall health and well-being, including vitamins A and C, potassium and dietary fiber.
• Antioxidant Powerhouses: Stone fruits are abundant in antioxidants, such as anthocyanins and carotenoids, which may help protect the body against oxidative stress and reduce the risk of chronic diseases, including heart disease and certain types of cancer.
• Support Digestive Health: The fiber content in stone fruits promotes healthy digestion and prevents constipation.
• Maintain Hydration and Weight Management: Many stone fruits have high water content, making them a hydrating and refreshing choice. Additionally, their natural sweetness can satisfy your cravings for sugary treats, making them a healthier alternative for weight management.
• Improve Heart Health: Stone fruits contain bioactive compounds that have been linked to improved heart health. Regularly consuming these fruits may help lower blood pressure, reduce cholesterol levels and decrease the risk of cardiovascular diseases.

4 Ways to Incorporate Stone Fruits into Your Diet
Now that we’ve explored their benefits, here are some creative ways to incorporate stone fruits into your diet.

1. Fresh and Simple
Enjoy stone fruits in their natural form by simply washing them and biting into their juicy goodness. They make a refreshing snack on a hot summer day or a quick and nutritious addition to your lunchbox.

2. Salads and Salsas
Dice up some peaches, plums or nectarines and add them to your favorite green salad for a burst of flavor and color. You can also create a delicious fruit salsa by combining chopped stone fruits with lime juice, cilantro and a touch of honey.

3. Grilled Delights
Grilling stone fruits brings out their natural sweetness and adds a delicious smoky flavor. Slice peaches or nectarines in half, brush them with a bit of olive oil and grill them until they’re tender and slightly caramelized. Serve them as a dessert with a dollop of Greek yogurt or as a side dish to complement grilled meats.

4. Baking and Desserts
Stone fruits are fantastic for baking and can be used in a wide range of desserts. From pies and crumbles to tarts and cobblers, the possibilities are endless. Experiment with different recipes to create delectable treats that showcase the natural sweetness of these fruits.

Tips to Master Meal Planning

Meal preparation and storage are vital in saving time, money and effort in our busy lives. That’s why we’re sharing valuable tips for meal planning, so you can enjoy nutritious and satisfying dishes throughout the week.

Tips for Meal Preparation and Storage

Plan in advance: Take the time each week to decide your meals ahead of time. Check your pantry and create a shopping list based on your planned recipes to stay organized and focused while shopping.

Optimize your grocery shopping: Look for ingredients you can use in multiple dishes to save money and reduce waste. Consider purchasing commonly used items in bulk to cut costs further.

Cook in batches: Save time by cooking larger quantities of meals that you can easily scale up, then portion the meals into individual servings for convenience.

Use quality food storage containers: Invest in leak-proof and microwave-safe food storage containers. Glass containers are durable and versatile, as they can also be used in the oven. Properly seal the containers to maintain freshness.

Label and organize meals: To avoid confusion and make mealtime hassle-free, label each container with the dish name and preparation date. Store similar meals together in the refrigerator for easy access.

Utilize the freezer: The freezer is your best friend when it comes to saving meals for later. Soups, stews and casseroles freeze well and can be easily reheated. Portion out meals into freezer-safe containers or bags and label them accordingly.

Get creative with leftovers: It’s easier than you think to repurpose leftovers into new dishes. For example, use leftover roasted chicken in sandwiches or salads, and transform cooked vegetables into flavorful stir-fries or frittatas.

Boost Your Health with Foods Rich in Omega-3s

Omega-3 fatty acids are a polyunsaturated fat essential for building healthy cells, slowing arterial plaque buildup, maintaining heart health and lowering the risk of stroke and chronic diseases. Adult men need 1.6 grams of omega-3s per day, while adult women need 1.1 grams. Oily fish are excellent sources of omega-3s, or you can find an abundance of omega-3s as well as other essential nutrients in the following plant-based sources.

Flaxseeds: One tablespoon of flaxseeds offers more than double the amount of the daily-recommended ALA omega-3 fatty acids, plus they deliver fiber, protein, vitamin A, magnesium and manganese. Find flaxseeds whole, ground or as an oil, and mix them into yogurt, baked goods or sandwich spreads.

Canola Oil: A top cooking oil choice with a powerful punch of omega-3s, neutral-flavored canola oil is a great source of vitamins E and K. Use it for sautéing, stir-frying, roasting and baking.

Hemp Seeds: A three-tablespoon serving of hemp seeds contains more than half of your daily omega-3 needs, and they’re also an abundant source of plant protein, fiber, iron and magnesium. Incorporate hemp seeds into granola, smoothies, oatmeal and salads.

Walnuts: Walnuts have more omega-3s than any other tree nut (2.5g/oz ALA). One ounce of walnuts (1 handful, 12-14 halves) also offers 4 grams of protein and 2 grams of fiber. Incorporating walnuts into meals and snacks is a simple, tasty and convenient way to add satisfying nutrients to your diet, such as fiber, protein and good fats.

Edamame: If you haven’t already, give edamame a try! One half-cup serving offers 20% of your daily omega-3s, plus protein, fiber and other essential nutrients. Enjoy as a snack or add to pasta dishes, stir-fries and salads.

Chia Seeds: Loaded with 5 grams of omega-3s in just 2 tablespoons, these tiny seeds are a nutritional powerhouse that also delivers fiber, protein and calcium. Add versatile chia seeds to smoothies, salads or salad dressings, baked goods, oatmeal and yogurt.

The Art of Artichokes

Looking to add an unexpected twist to tonight’s dinner? Explore the art of artichokes! Beyond their unique appearance lies a mild, nutty taste and depth of flavor that adds a touch of sophistication to everyday meals. Next time you’re browsing the produce section, consider bringing home these unique, nutrition-packed buds.

Health Boost in Every Bite
Artichokes are also a nutrition powerhouse. With antioxidants, fiber and nutrients like vitamin C and magnesium, they support your immune system, digestion and heart health.

Artichoke Appreciation
Artichokes may seem unusual, but they’re surprisingly versatile. Whether roasted, steamed, grilled or sautéed, they adapt to any dish and take it to new heights. Bring artichokes to your table using these delicious ideas:

• Mix sliced artichokes into your favorite pasta or salad for a pop of savory flavor.
• Blend artichoke hearts with cheese and herbs for a creamy, crowd-pleasing spin on traditional dips.
• Turn heads with artichoke-inspired appetizers like grilled artichokes, artichoke bruschetta, or roasted artichoke petals dipped into melted butter or aioli.
• For an easy weeknight dinner, stuff artichoke bottoms with ground turkey, veggies, and cheese. Bake, grill or air fry for a 30-minute meal that feels restaurant-quality.
• Sauté artichokes in olive oil and garlic and add them to homemade pizza or blend them into pesto to use as a spread.

Artichokes provide endless possibilities for an exotic flavor your family will love!

Delicious Ways to Boost Your Health with Avocados

A favorite of the produce section, avocados are often confused as vegetables, but they’re actually pear-shaped berries. This trendy, versatile fruit is highly nutritious, offers a lengthy list of health benefits and is easy to incorporate into recipes from morning to night.

4 Ways Avocados Boost Your Health

1. Improve heart health: Avocados are sodium-free, packed with potassium and an excellent plant-based source of omega-3 fatty acids, which help reduce cardiovascular inflammation and the risk of heart disease.
2. Increase overall nutrient intake: Offering nearly 20 vitamins, minerals and antioxidants, avocados are a great source of vitamin B6, C, E, K, riboflavin, niacin, magnesium, lutein and beta-carotene.
3. Lower risk of type 2 diabetes & support digestion: One cup of avocado is filled with 10 grams of fiber, keeping hunger and blood sugar in check while improving digestion.
4. Boost mood: Avocados are a good source of folate, reducing anxiety and depression and increasing energy.

Pick the Perfect Avocado
To check for an avocado’s ripeness, gently squeeze it in the palm of your hand; a ready-to-eat avocado will be slightly firm yet yield to gentle pressure. Avoid varieties with soft spots and dark blemishes, as these indicate over-ripeness. Use ripe avocados within one to two days. If you aren’t using them for a few days, purchase firmer avocados with darker skin – they’ll keep for up to a week when stored at room temperature.

Avocados On Your Plate
Beyond mashing them in your favorite guacamole recipe, enjoy this incredibly versatile, creamy, dreamy fruit using these delicious ideas.

Avocado Fries: Crispy on the outside and silky smooth on the inside, these are the best-tasting fruit fries you never knew you needed. Coat avocado slices with breadcrumbs and your favorite spices, dip into egg whites, then bake in a 425° oven for 18 minutes or until golden brown.

Healthy & Creamy Condiment Swap: Boost the nutrition in a variety of dishes by swapping mayonnaise with mashed avocado in chicken or tuna salad, potato salad, egg salad and salad dressings. Or mix it with lime juice for a zesty spread on sandwiches, tacos or tostadas.

Stuffed Avocados: Use avocado as an ingredient and utensil! Cut a ripe avocado in half, remove the pit and scoop out some of the flesh to make it a vessel for delicious fillings. Try eggs and bacon or taco-inspired toppings like ground beef, beans or salsa.

Better-For-You Chocolate Mousse: Avocado’s creamy canvas makes it easy to disguise in desserts; trust us, you won’t even taste a difference! Create a rich, chocolaty mousse by puréeing avocados with bananas, nut milk, cocoa powder, honey, vanilla extract and cinnamon until smooth. Dig into this dessert for a boost of healthy fats, antioxidants and sweet tooth-satisfying flavors!

Supercharge Your Immune System with 5 Powerhouse Ingredients

Boosting the immune system is like giving our body an extra set of armor to battle against germs. While we can’t guarantee superhero-strength immunity, we have some fantastic ingredients in our culinary arsenal that may lend a hand in keeping our defenses up.

1. Almonds: Crunchy little forces to be reckoned with, almonds are packed with vitamin E, healthy fats, and antioxidants. These nuts are like the cheerleaders of our immune system, supporting it with their anti-inflammatory properties and disease-fighting capabilities. Enjoy them salted or flavored if you wish, but as-is, almonds offer a delightful balance of rich sweetness and subtle bitterness.

2. Oats: Humble yet mighty, oats offer an abundance of versatility. Rich in beta-glucans, oats activate immune cells, making them more efficient at recognizing and attacking invaders.

3. Bell Peppers: Vibrant and bursting with vitamin C, bell peppers are the ultimate support squad for our immune system. Vitamin C helps our immune cells function optimally and protects them from damage. Bell peppers are a versatile delight, whether raw or cooked, adding vibrant color and flavor to any dish, and also perfect for a crunchy, mildly sweet snack.

4. Beans: Black, kidney, garbanzo – you name it – these legumes are loaded with zinc, a vital mineral that keeps our immune system in check. Zinc plays a key role in producing and activating immune cells, making it a true hero in the fight against infections.

5. Dark Chocolate: The right companionship of bitter and sweet notes makes dark chocolate one of the most delicious immune-friendly foods. It contains flavonoids, antioxidants that can strengthen our immune system and protect our cells from harm. Of course, moderation is key, but enjoying dark chocolate now and then can be a delightful way to show our immune system some love.

Fruit-Filled Desserts

Warm weather brings cravings for light, refreshing desserts. Seasonal fruits – like berries, melons and stone fruits – make it incredibly easy to create treats that are fresh, sweet and craveable. Celebrate the season with quick and easy fruit-filled desserts that offer peak flavors, require minimal ingredients and satisfy your sweet tooth.

Greek Yogurt Berry Pops
In the hot summer sun, what’s more refreshing than an ice pop? Blend raspberries, blueberries or blackberries. Stir in honey, then mix the berry-honey mixture with vanilla yogurt. Pour into ice pop molds, add sticks about two hours after freezing, then freeze until solid. Run molds under warm water to easily remove, then enjoy these frozen, kid-friendly fruity treats any time of day!

Dessert Pizza
You can enjoy pizza with more than just savory toppings! Use summer fruits to accent pizza with sweet, colorful freshness. Spread traditional pizza dough with ricotta, yogurt, cream cheese or cool whip, then add a colorful variety of fruits like strawberries, bananas and blueberries, or peaches, pineapple and kiwi. Add your favorite dessert toppers like candies or nuts and drizzle with chocolate sauce, caramel or honey. You can also use watermelon rounds as the base of your dessert pizza for vibrant colors, juicy tastes and more nutrients!

Simple Summer Bark
Perfect for summer gatherings, bark is a fun and easy recipe to make with the kids. Chocolate and dark chocolate are perfect bark options, but using vanilla yogurt creates a gorgeous backdrop to emphasize the bright colors of fresh fruit. Add chopped pistachios or almonds, pretzels or marshmallows for added texture. Freeze the bark until it’s solid, then break into pieces for a delicious handheld, satisfying snack.

Better-For-You Baking

Revamp your baking routine with a health-conscious twist, infusing your favorite treats with an abundance of nutrients, flavor and excitement. By exploring substitutes, you can elevate the nutritional profile of your baked goods while preserving the indulgence you love. Keep an open mind, a hungry stomach and use our tweaks below to create better-for-you baked goods.

Boost Fiber
Adding whole grains and fiber to holiday baking recipes is easier than you think. Try replacing all-purpose flour cup-for-cup with white whole wheat flour that bakes up with the same texture and flavor as the all-purpose variety. Old-fashioned oats can also stand in for flour. Simply substitute rolled oats for up to one-third the amount of flour in the recipe.

Reduce Sugar
In addition to adding sweetness to baked goods, sugar also enhances the texture and appearance of the finished product. While it’s a vital ingredient in most recipes, the good news is you can reduce it without a noticeable difference. A general rule of thumb is to reduce the amount of sugar in a recipe by around 25 percent. For instance, if a recipe calls for four tablespoons of sugar, reduce it to three tablespoons. When trimming sugar, you may also need to increase the liquid.

Add Heart-Smart Fats
You can easily give baked treats a boost of heart-smart unsaturated fat by adding nuts and seeds. In varying amounts, they also supply fiber and plant-based protein. Stir pecans, almonds, pistachios or walnuts into cookies, biscotti or quick bread batter or sprinkle them over top for a nutty flavor and added crunch. Chia seeds and ground flaxseeds go undetected when mixed into homemade granola, muffins and scones. Whole pumpkin seeds, chia seeds and flaxseeds also make an attractive topping.

Lower Saturated Fat
Try baking with heart-healthy oils like canola or olive as a substitute for butter or margarine that are high in saturated fat. Light and delicately flavored extra light olive oil contains more healthful monounsaturated fats and less saturated fat than butter or margarine. To make the switch, use about 25 percent less when replacing butter with olive oil. For example, if your recipe calls for one cup of butter, use three-quarters cup of olive oil. Compared to cookies made with solid fat like butter, cookies made with olive oil bake up with a softer, chewier texture.

Simple Seafood Solutions

Seafood is a nutritious, simple meal solution that supports brain function, promotes heart health, improves sleep quality and can boost your mood. Aim to eat at least two servings of fish and shellfish per week to meet the latest recommendation. Only one in 10 Americans meets this goal.

If you need help incorporating more seafood into your diet, use these satisfying ideas to boost your seafood intake.

• Use white fish, salmon, shrimp, lobster or scallops as the protein for tacos.
• Salmon and eggs are a tasty pair perfect for breakfast, lunch or dinner.
• Add shrimp, scallops, mussels or clams to pasta dishes.
• Trade chicken for tuna in salads, stir-fries or casseroles.
• Replace pizza’s traditional meat toppings with shrimp and pesto, clams and garlic, or tilapia and Cajun spices.

Thawing Tips
Frozen seafood retains its quality, nutrition and flavor. Thawing at room temperature or in warm water promotes bacteria growth. For safe thawing, refrigerate for 10 to 12 hours or thaw submerged in cold water, changing every 20 minutes until fully thawed. To cook from frozen, remove ice, pat dry, and adjust the cooking time. Check frequently until fish reaches 145°, loses its translucent appearance and flakes easily with a fork.

Mouthwatering Cooking Methods

• The thicker the fish, the better for baking. Bake large fillets or fish steaks such as tilapia, haddock, cod or snapper.
• Sauté, broil or pan-fry delicate white fish and shellfish.
• Grill firm fish that retain their structure, such as mahi-mahi, swordfish and tuna. Delicate fish like tilapia, cod or shellfish are best grilled wrapped in foil.

Best Seafood Seasonings

• Smoked Paprika: Imparts a smoky, sweet and cool undertone to seafood.
• Cajun Seasoning: Spices up any seafood with southern pizzazz.
• Rosemary: Adds sweet, fragrant notes and complements any citrus-flavored seafood.
• Thyme: Adds a lemon aroma to various fish – it intensifies as it cooks, so a little goes a long way!

Put the Spotlight on Potassium

Potassium, the third most abundant mineral in the body, plays a significant role in helping the body perform various essential functions. It transmits electrical impulses to the cells, keeps blood pressure in a healthy range and maintains a balance of fluid in the body that supports muscle, nerve, kidney and heart function.

The Dietary Guidelines recommend that adults consume about 3,500mg of potassium daily. Incorporate these potassium-rich ingredients into everyday meals to boost your intake and help your body function at its best!

Bananas: Bananas are the best-known source of potassium. One medium banana contains about 422mg of potassium. Also filled with fiber, vitamins A, B6 and C, magnesium and gut-nourishing prebiotics, bananas are an excellent addition to a balanced eating style. Slice a banana over cereal, oatmeal or whole-grain toast or eat it alone for a burst of potassium. You can also check out plantains – banana’s cousin – for another potassium-packed option.

Potatoes: Jam-packed with nutrients, potatoes are one of the most concentrated and affordable sources of potassium, providing 897mg per one medium potato. They also contain fiber, vitamin C and complex carbohydrates, inside and out! They’re easy to prepare and can be used in a variety of ways. Grab a bag (or two) next time they’re on sale and make baked potatoes, homemade gnocchi, potato soup or baked potato skins.

Salmon: Four ounces of salmon provides 15% of your daily potassium needs. Also rich in heart-healthy omega-3s, protein and B vitamins, salmon is an excellent option for boosting heart health, plus eating salmon twice a week may help reduce the risk of chronic conditions. Sear, poach, bake or grill salmon and serve it with veggies or in salads, wraps or tacos.

Dark Leafy Greens: Dark leafy greens are excellent sources of potassium. When cooked, spinach provides 800mg per cup, bok choy contains 600mg per cup and Swiss chard offers almost 1,000mg per cup. Along with potassium, these nutritional powerhouses are packed with plenty more nutrients and benefits. Enjoy a variety of leafy greens in salads, soups or smoothies, or sauces, pasta or pizza.

Elevate Your Plate with Proteins

Proteins are the fundamental building blocks of life, essential for maintaining our health and well-being. That’s why we’re exploring various types of proteins and innovative ways to incorporate them into everyday meals.

Include Lean Meats: Opt for lean cuts of poultry, such as chicken and turkey, and lean cuts of beef or pork to boost your protein intake without excess fat. Start with our recipes on pages 66-68!

The Ocean’s Bounty: Fish, like salmon, tuna and cod, are not only rich in protein but also provide essential omega-3 fatty acids for heart health.

Eggsquisite Creations: From fluffy scrambled eggs to perfectly boiled delights, or the elegance of poached eggs and the versatility of omelets, eggs are a versatile protein source and your canvas for protein-packed masterpieces, perfect for any meal of the day.

Dairy Delights: Greek yogurt, cottage cheese and low-fat milk are excellent protein sources, and they can be used in various dishes, from smoothies to salads.

Add Legumes: Incorporate a variety of beans, lentils and chickpeas into soups, stews, salads and side dishes for plant-based protein and fiber.

Try Tofu and Tempeh: Experiment with soy-based products like tofu and tempeh, which offer complete protein profiles and can be used in stir-fries, sandwiches and more.

Go Nuts: Snack on almonds, peanuts or pistachios, and sprinkle seeds like chia, flax or sunflower seeds on cereals, yogurt or salads for added protein and healthy fats.

Grains and Pseudo Grains: Incorporate whole grains like quinoa, farro and bulgur into your meals for a protein boost while enjoying their nutty flavors and enticing textures.

Snack with Intention: Choose protein-rich snacks that satisfy both your cravings and your nutritional needs, like Greek yogurt with honey, a handful of almonds or cottage cheese with fruit to curb hunger between meals.

Use Protein-Rich Condiments: Incorporate protein-rich condiments like hummus, peanut butter or tahini as dips or spreads for added flavor and nutrition.

How-To Guide for Mindful Snacking

Snacks are often associated with salty, savory or sweet treats that have a “bad-for-you” stigma, but snacks are an important part of your diet. Healthy snacking improves focus, increases energy and mood, and reduces stress. Grazing on wholesome foods throughout the day also helps diversify nutrient intake, ensuring your body receives essential vitamins and minerals. Stay satisfied all day long and benefit your health, mind and body, using our tips for smarter snacking.

Plan Ahead
Not planning for healthy snacks is similar to going to the grocery store on an empty stomach – you’re more likely to reach for convenient, unhealthy choices. Stock up on nutritious items, plan the snacks you’ll enjoy throughout the week and portion them out ahead of time. Pre-slice fruits and veggies, prepare dips, trail mix or make hard-cooked eggs beforehand, so convenient, healthful snacks are ready to grab and go.

Snack Mindfully, Not Mindlessly
Eating a snack while doing other activities causes mindless eating, which can result in losing touch with your feeling of fullness and increase the likeliness of overeating. Prevent mindless snacking by listening to your body’s hunger cues and snacking only when you’re hungry. Enjoy your snack on a plate, and sit at the table when eating. That way, you’ll be aware when your body signals that you’re full.

Think Healthful & Convenient
Consider wholesome options that are easy to make, pack and enjoy! Here are some quick
and simple healthy snack ideas:

• Snacks with a balance of protein, carbohydrates and healthy unsaturated fats will keep you feeling full and satisfied. Try oats, peanut butter and bananas or whole- grain crackers, low fat cheese and unsalted nuts.
• Dips and sauces can take snacks to the next level. Try sliced veggies like carrot sticks, bell peppers and cucumbers with a side of bean dip, guacamole or salsa.
• Hard-cooked eggs are easy to prep, off er an array of essential vitamins and minerals and are easy to take on the go.
• Edamame is a protein-packed option that will keep you full for long periods of time. Look for frozen shelled edamame in our freezer section for easy preparation.