As families start looking at fulfilling resolutions for healthier meals, Giant Food Stores is offering tips on better food options.
“If eating healthier or losing weight is among your resolutions, try setting goals you are guaranteed to reach,” said Sarah Glunz, Giant’s lead nutritionist. “Healthy eating is a lifestyle, and making small changes to your everyday meals can add up to a lifetime of wellness.”
Here are some options from Giant on building better sides, meals and snacks:
Start with two cups of dark green, leafy vegetables of arugula, spinach, kale, Bibb, romaine and spring mix or even shredded Brussels sprouts.
Add a minimum of three vegetables. Switch up the flavor and texture by steaming, grilling or roasting batches of carrots, onions, peppers, tomatoes, cauliflower and green beans.
Top with protein such as skinless chicken or turkey, water packed albacore or chunk light tuna, salmon, shrimp, hard boiled eggs, beans or tofu.
Aim for 1 to 2 tablespoons of dressing or make a homemade dressing with extra virgin olive oil and lemon juice or vinegar and dried herbs/spices.
Make your own dough out of whole wheat flour, quinoa or cauliflower, or create a new crust with a Portobello mushroom or sandwich flatbread.
Swap sauce for sliced tomatoes, salsa, pumpkin or carrot puree, pesto, hummus or ricotta.
Choose cheeses that pack the most flavor, like freshly grated mozzarella, gorgonzola and feta, or lighten it up with cottage cheese.
Tweak your toppings with chicken sausage or grilled chicken, beans, eggs, lox, nuts or seasonal produce, like figs, apples, berries or grilled peaches. And feel free to pile on the veggies.
Select 100 percent whole grain or whole wheat bread or try a high-fiber wrap, sprouted grain bread or lettuce wrap.
Switch up the mayonnaise with spicy mustard, avocado or hummus for both flavor and nutrition.
Pile on the vegetables, including mixing up the selection by adding cucumbers, shredded carrots, arugula, roasted red peppers, sauteed mushrooms or grilled tomatoes.
Pick a protein, choosing from turkey, tuna, chicken and salmon, or incorporate plant-based protein options like nut butter, tofu, tempeh or hummus.
Add a type of protein-packed powder, like whey, or pea protein, nut butter, Greek-style nonfat yogurt or cow’s milk.
For good fats, add one tablespoon of flaxseed oil, half an avocado or two tablespoons of any nut butter for creaminess and health benefits.
Fill up smoothies with fiber from vegetables, including cucumber, carrots and greens, which work well with fruit. For a more subtle flavor, use leafy herbs like basil, mint or parsley.
Make “ice cream” by pureeing frozen bananas or freezing your favorite Greek yogurt.
Decrease the sugar and increase the style by making a “naked” layer cake — a layer cake without frosting on the outside.
Swap cookies for energy bites packed with protein like peanut butter for more staying power.