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7 Tips for a Healthier Week 3

By Rebecca Joerres, January 23, 2011  |  Meet the Blogger  |  More Posts by Rebecca Joerres

Strawberry Almond Butter SmoothieNeed creative inspiration for how to get more plant-based foods into your daily routine? Creative inspiration, you say? Send some my way! Each week, I’ll feature seven tips I’ve mined from our Health Starts Here™ program to get you from Monday to Sunday with an eye toward a healthier lifestyle.

Tip 1: Boost Breakfast with Butters For added protein, add a tablespoon of rich and creamy almond or sunflower seed butter to your smoothie or morning toast. Plus, unsweetened nut and seed butters are a good source of healthy fats.

Tip 2: Revisit Serving Sizes Get to know your fruit and veggie serving sizes: 1/2 cup juice; 1 cup salad greens; 1/2 cup raw, canned or cooked fruit or veggies. And then try to eat nine or more servings per day (it used to be five). Italian Chowder with Cod and Kale

Tip 3: Soup-up Your Soup Add chopped kale, collards, chard or spinach to soups and stews to enhance flavor and to increase the nutrient content for pennies on the dollar.

Tip 4: Add Beans to Pasta Sauce Add whole white beans or garbanzo beans to your pasta sauce. They'll bulk up your sauce, add texture and increase the fiber and protein content of your pasta dinner.

Tip 5: Go Big with Salad Make a big salad the main part of your meal. Try to use a wide range of vegetables in as many colors as possible. Next, add a few ounces of lean protein like flaked salmon, seeds, beans or nuts.

Sweet Potatoes with Collard Greens and Adzuki BeansTip 6: Make Sweet Potatoes on Sunday Dice and roast sweet potatoes on Sunday, then use them all week. Top salads, combine with quinoa and make stuffed peppers, and use with black beans to fill enchiladas.

Tip 7: Grab a Date Try a few dates, raisins or dried figs instead of your usual refined, sugary snack. You'll staunch your sugar craving and get the nutritional benefits of real fruit.

missions_appicon_190For more tips, and a series of educational missions to better health – download our Whole Foods Market Missions App for iPhone, iPod Touch or iPad. Do you have some creative tips for incorporating more plant-based foods into your daily routine? Let’s hear ‘em!

 

7 Comments

Comments

Susie Bee on Maui (Eat Little, Eat Big) says ...
The easiest way to add veggies to breakfast of course is to add spinach to your smoothie-once you get over the thought of it (and the color!) you'll love it: http://eatlittleeatbig.blogspot.com/2010/09/im-believer-shake.html
01/23/2011 11:39:03 AM CST
Julio Ricardo Varela says ...
We are doing a blog about your store replace the Boston JP institution HI-LO supermarket. The blog is being published today. We have comment from Rep. Sanchez and wanted to see if you care to offer a statement/comment about the situation that was on the front cover of the Boston Herald on Thursday. Care to comment?
01/23/2011 1:41:13 PM CST
kettlesmith says ...
Add the cashew or other butters to your dates! It cuts the sweetness and combines the nutritional value of your snack.
01/24/2011 3:03:01 PM CST
Angela says ...
Great ideas! Noticed the app for iPhones, etc. Not everyone has those phones....how about an app that would work with any smart phone? I'd even be interested in signing up for daily texts to get the info being offered.
01/24/2011 9:58:39 PM CST
Terri Holmes says ...
I love to add sweet items to my salads, like dried cranberries, figs, or dates and then use a rasberry vinigarette dressing and goat or feta cheese.
01/27/2011 9:27:42 AM CST
Martha says ...
Thanks for the easy tips. Always looking for easy ways to get on the veggie and fruit kick!
01/28/2011 10:41:59 AM CST
Dee says ...
I would love more of the Health starts here weekly menus and shopping lists!!! They were wonderful, time saving, and my family loved them!!!!!!
02/03/2011 8:20:44 AM CST