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DeCA Introduces Nutrition Guide Program

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Every week, I sacrifice the desire to sleep in for the early morning trek to the commissary. They say the early bird gets the worm, but we all know when it comes to shopping at the commissary, the early bird gets the best selection and avoids waiting in long check-out lines. If you’re anything like me, you scurry through the produce section and down every aisle trying to find all the best deals.

At the same time, I am fretting over whether I am making healthy choices for the sometimes-finicky-but-always-hungry brood at home. Meal planning has become a requirement for stretching our food budget, and now thanks to a new program from the folks at DeCA, I can get my shopping done in record time while still ensuring I’m making smart choice about what we’re eating.

In addition to the recently launched Out of the Box recipe program that offers quick and healthy meal options, commissary shoppers can now find some of the best healthy products to add to their baskets just by looking for the new color-coded shelf tags.

The Nutrition Guide Program or NGP for short, highlights the following 6 food categories:

Green = Organic: As certified by the USDA.

Dark Blue = Low Sodium: For those folks looking to watch their salt intake, these labels can help you quickly identify products with 140 milligrams or less of sodium per serving.

Ruby = No Sugar Added: As you probably guessed, this label indicates food items in which no sugar was added during production. This doesn’t mean these products are sugar-free. Look for this label on products like applesauce or baby food.

Brown = Whole Grain: These products are made with whole grains and must contain at least 8 grams of whole grain to earn this label.

Light Blue = Low Fat: With lots of rules about what can be considered low-fat, these labels are a great way to quickly find truly low-fat options. All products indicated by these labels contain 3 grams or less of total fat per serving. Additionally, for meal or main dish options, like in the frozen food section, foods must have 3 grams or less of total fat per 100 grams of the product.

Sand (Light Brown) = Good Source of Fiber: You’ll see this shelf label on products that contain at least 10% or more of the daily value for fiber per serving.

These easily-recognizable shelf labels are derived from ingredient lists and nutritional panel values as well as guidelines from the FDA and USDA.

Shoppers will also notice some shelves marked with a thumbs up symbol. Products on these shelves are specially marked as highly nutritious foods good for high performance. These “thumbs-up” products align closely with the DOD’s Go for Green and the Marine Corps “Fueled to Fight” dining facilities nutrition education programs.

Most shoppers find it easy to recognize healthy options in the produce section, but the prepackaged and frozen food sections can sometimes be a little harder to navigate. Currently there are more than 600 “thumbs-up” products, making decisions about what to buy easier.

While you won’t see the NGP shelf labels in every department, you will see them for the following products: organic baby food, chilled meats, baking goods, condiments, beverages, bread, frozen foods, organic candy, canned goods, grains, pasta, and side dishes, cereal and breakfast foods, snacks, soups, and whole grain cake mixes.

The DeCA website points out that these shelf labels are not meant to be a substitute for consumers reading food labels. If your family has special dietary restrictions or allergies, it is still important to read food labels.

They also suggest that by the time you make it up to the checkout line your basket should contain lots of fresh produce, lean meats, eggs, and foods rich in healthy fats like fish, nuts, seeds, olive/canola oil and avocados. The remainder can be packaged items, but try to use the thumbs up symbol to identify those food items high in nutritional value.

It’s OK to splurge on that favorite flavor of ice cream or something from the cookie aisle, but those foods should be an exception to your daily eating habits, not part of your normal diet.

For more information about DeCA’s new Nutrition Guide Program, visit the Nutrition Guide Program FAQ webpage.

5 Ways to Make Meal Planning More Fun, Less Overwhelming

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If you aren’t already meal planning, the thought alone can be daunting and overwhelming. It takes time and forethought to plan an entire week or even month worth of meals.

Give it a try and you’ll discover that meal planning can actually be fun and satisfying.

First however, understand what meal planning is. By planning ahead and choosing meals, you will be setting yourself and your family up to a healthy lifestyle. Many people mistakenly think meal planning is about following a diet. It is however, simply choosing which meals your family will eat ahead of time.

By having a set plan, you will be less likely to settle for junk food or fast food.

You will have the ingredients on hand and not have to rush to the commissary at the last minute. You’ll have the peace of mind that dinner is set and you won’t be stressing over what you’ll make last minute.

Start meal planning by setting a specific time to write out a week’s worth of meals.

On Sunday mornings, I flip through cookbooks and magazines as well as search recipes in my recipe apps on my phone. Once you’ve found a few recipes you want to try, look through your pantry to see if you already have some of the ingredients. Make a list of what you need to buy at the grocery store and set a time to go shopping.

When choosing meals make sure to look at your calendar to see how busy your week is. There may be some nights that you need quick meals and some when family members will be eating at different times so you will need a re-heatable dinner. Decide on a night where you have plenty of time to make a big family meal. Take into consideration the weather as well. If it’s going to be particularly cold, you may want soup one night. The same goes for balmy nights when your family may enjoy grilling.

Make sure to include family members in meal planning. If you have a picky eater, let them choose one meal or at least one portion of a meal so that you know they will be eating something. Run the weekly recipes by family members to see their reactions to the choices. You don’t want to spend time and money cooking something no one is likely to eat.

Plan for leftovers. You don’t necessarily have to include 7 days in your meal planning. If you’re having soup or casserole this week, there might be enough for leftovers. You can also make extra so that you have leftovers. Freeze them to make another week easier if you don’t want to eat them the next day.

While you’re at the commissary, see what’s on sale. Most people will advise sticking to your shopping list to save money, but if you find something you know your family will eat, go ahead and buy it. You can fit it into your plans. Make sure not to overbuy however. If your refrigerator is stuffed, items will be hidden and go bad. When you get home, go ahead and prep food. You can wash fruit, chop vegetables and make sauces to save time later in the week.

Does this all sound like a lot of work? Make meal planning more fun with these 5 tips.

Make meal planning more fun with these 5 tips.

Do you use a meal plan? What are your tips for making meal planning fun?

Designate a Theme for Each Day

It can be difficult to be creative with cooking so simplify the process by designating each weeknight as a different theme. Some popular themes include: Meatless Mondays, Taco Tuesdays, Crockpot Wednesdays, Leftover Thursdays, Pizza Fridays, Sandwich Saturdays and Soup/Salad Sundays.

Make a Fun Menu Board to Display

Get excited about meal planning by presenting the weekly menu in a fun way. You can simply buy a chalkboard to hang on the pantry door or get creative and make your own. By having the weekly meals posted, you’ll know what’s next and so will your family.

Use a Meal Planning App or Website

You can simply use paper lists and a calendar or you can get creative and download a meal planning app for your computer or phone. Paprika is a great app to keep track of recipes, organize a meal calendar and make your grocery list but it isn’t free. I also use All the Cooks app to store and get recipes; it’s free.

Choosemyplate.gov is a great site to make sure the meals you’re choosing are healthy and cover all the food groups. You can search recipes and look up sample menus that fit proper nutrition by age, which is great for children.

Looking for more tried-and-true recipes? Browse the MilitaryShoppers’ Recipes Quick Search tool.

Get Your Family Involved

I already mentioned it, but it’s worth repeating. Why do all the work choosing meals? Get your family involved in meal planning. Ask them what they feel like having or challenge them to find a new recipe. Let your children help you with shopping as well as prepping meals.

Shape Up Meals with Colorful Ideas

This is particularly fun with kids. Set a night with all food in the same shape. Make meals colorful by designating a dish with everything the same color. You can work on the alphabet by nominating a night where all items begin with the same letter. This will get the whole family involved and having fun with it.

Meal planning doesn’t have to be difficult; it can be quite fun.

Do you use a meal plan? What are your tips for making meal planning fun?

10 Strategies to Avoid Holiday Weight Gain

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‘Tis the season to add a few extra pounds. This time of year is the hardest to stick to your diet and exercise routines. From the yummy foods and pies to the cookie exchanges and parties; from military spouse socials to mom’s home cooking, it is so hard to resist. There is always something to eat and most of the time the foods that are most appealing have the most calories.

Here are 10 strategies for not gaining holiday weight between now and New Year’s Day.

10 Strategies to Avoid the Holiday Weight Gain

1) Start walking. This is a great way to keep moving. If you can’t exercise in any other way, walking is the way to go. You can also do this with family and friends and make it a group event. Even a simple 15 minute walk around your neighborhood each day will help.

2) Keep your workout routine. If you work out Monday, Wednesday and Friday, keep at that. It might be harder to do if you are traveling but you can adjust. If you don’t have access to a gym, go for a run or find a workout video. There is always something you can do. Make this a priority during the holidays.

3) Stick to 1 serving. On Christmas you will see a lot of food in front of you. You should stick to only 1 serving of everything. That means not going back for seconds or thirds even if other people are. Tell yourself ahead of time that you are only going to fill your plate once.

4) Stay away from the cookies. This is a hard one. Holiday sweets add up and that is definitely my own downfall. Try to stick to only eating them on occasion and not every single day. If you bake, try to give away a lot of your goodies before you have a chance to eat them.10 Strategies to Avoid the Holiday Weight Gain

5) Stay active. Plan events that get you moving. Go to a museum or even a mall. Anywhere you can walk around will work. You can even plan a lot of outside events if you live in a warmer climate.

6) Stay away from fast food. It is always a good idea to eat fast food in moderation but staying away from it all together during the holidays is a great way to stay healthy. You want to save the calories you will be eating for Grandma’s homemade pie instead of a burger and fries.

7) Know your calories. If you know you will be going to a lot of potlucks, do some research about common holiday foods and how many calories are in each dish. Know what would be the better choices before you get there. That will make it easier for you to pick the healthy choices.

8) Eat before you go. If you have plans to go to a potluck and you know there will only be foods there you shouldn’t eat, make a healthy meal beforehand and go to the party to socialize. Make sure you are full and won’t want to eat too much.

9) Watch the alcohol. Alcoholic drinks can have a lot of calories. Limit yourself and remember that every drink you have will add to your calorie intake.

10) Don’t beat yourself up. It can be hard to stick to a strict diet this time of year. Do the best that you can with each day.

What are your tips for eating healthy and sticking with your fitness routine during the holiday season?

Apples, Apples and More Apples in October

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Apples are an American favorite. As they say, “An apple a day keeps the doctor away.” The reason for this saying came because of all the health benefits you can get when you eat apples. Apples contain vitamin C which is an immune booster. They are also really good for your teeth.

You can easily grab an apple for a snack, put one into a lunch box or serve them at your parties. They are a healthy food that are easy to keep around the house. Even my very picky 7-year old loves them.

In addition to eating them, many people also love using apples in their decorations. From pictures of apples to putting artificial apples around the home, there is something really comfortable and warm about apples.

Apple Recipes for Autumn

Do you like to bake with apples? Celebrate National Apple Month by trying these tasty recipes shared by military spouses.

October is National Apple Month! To celebrate National Apple Month, here are some fun facts about this favorite fruit.

  • Did you know that there are thousands of different types of apples? From Fuji to Granny Smith to Pink Lady, each one has its own look and taste to it. A whooping 2,500 different types are grown in the United States. But less than 20 varieties comprise 90 percent of apple production in the United States.
  • The largest apple ever picked weighed 3 pounds.
  • Apple trees take 4 to 5 years to produce their first fruit.
  • Apples are members of the rose family.
  • It takes 36 apples to make 1 gallon of cider.
  • Some types of apples are best for eating; others are better for cooking.
Apple recipes

October is National Apple Month.

Did you also know that it is possible to grow an apple tree from the seeds of your apple? It can be a fun project to do with your kids.

Do you like to bake or cook with apples? Celebrate National Apple Month with these great apple recipes from MilitaryShoppers readers.

Apple Recipes

Don’t wait until Thanksgiving to enjoy apple pie. Bake a pie today.

Hot Ginger Apple Cider With Applejack– This would be perfect for a cool fall night!

Baked Apple French Toast– Yum! You can start your mornings with this yummy apple breakfast.

Apple Stuffed Chicken Breast– If you want to include apples into your main meal, you should try this one.

Apple Cream Cheese Coffee Cake– This would be great for a playdate or a get-together with some friends.

There is just something about an apple that makes you want to bake or use it to create a yummy meal! Which recipe do you want to try?

Apple recipes

Did you know that apples are actually members of the rose family?

Don’t forget to enter the MilitaryShoppers recipe contest with your own yummy recipe! You will have a chance to win a $50 commissary shopping spree. Enter today!

Tips for Delicious Granola Bars, Easy Trail Mix

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My husband and I LOVE to hike. We met while he was stationed at Fort Drum and spent a lot of time exploring nearby parks and camping. Now, at Fort Belvoir, we’re still spending a lot of time outside exploring and enjoying everything Virginia has to offer!

Our snack of choice while hiking is a tasty granola bar.

GranolaBar3

It’s so easy to handle in just one hand and all the different ingredients are held together by chewy goodness that keeps it mess-free. In celebration of National Trail Mix Day (Sunday), I thought I would share our favorite homemade granola bar recipe and tips on making an easy trail mix.

Quick No-Bake Granola Bars

What you’re going to need:

  • Cookie sheet
  • Parchment paper or Wax paper
  • large sauce pot
  • Spatula

Ingredients
-⅔ cup honey
-¾ cup creamy peanut butter (if allergic, you can use almond butter)
-¼ cup light brown sugar
-1½ teaspoon vanilla extract
-2 cups quick or instant cook oats
-2 cups rice cereal

Optional
-½ cup chocolate morsels
-½ cup shredded coconut

I add in chocolate and coconut! If you don’t like chocolate or coconut (or both), just leave it out of the recipe for a chewy on-the-go treat that’s still very tasty. Feel free to add any of your families’ favorite treats to nibble (i.e. M&Ms, Pretzel bits, or anything else you can think of) instead of chocolate or coconut.

Instructions
1. Line parchment paper or wax paper on the bottom of your cookie sheet.
2. Heat large sauce pot and add honey, peanut butter and brown sugar till all combined.
3. Mix in vanilla extract then add oats.
4. Add the chocolate morsels and just half of the shredded coconut (¼ cup).
-If desired, add ingredients of your choice instead of chocolate and coconut.
5. Slowly fold in rice cereal with spatula to avoid smashing.
6. When everything is combined together, pour mixture on the parchment paper or wax paper and mold it into a rectangle that is about half an inch thick. Press down the rest of the shredded coconut on top.
7. Cool in fridge for an hour or until it’s solid. Then slice it up in your desired size and wrap in plastic wrap.

*Important note: if you want to add more of your choice ingredients (in addition to chocolate and coconut or instead of) than what the recipe yields, use a little more honey and peanut butter to make sure it holds together nicely. I really like it when everything is stuck together, so it doesn’t break apart while you’re hiking.

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Easy Trail Mix

There is so much freedom in putting together your own trail mix. Depending on your family-size or preference, just add equal amounts of each ingredient. Here are some of the most commonly used items that can help you mix together the best trail mix for your family!

  1. Nuts
  2. Favorite cereal
  3. Pretzels
  4. Dried fruit
  5. Seeds (pumpkin or sunflower)
  6. Popcorn
  7. Something for your sweet tooth (i.e. mini marshmallows, chocolate chip, M&Ms and/or peanut butter chips)

*Only add a fraction of the ingredients for your sweet tooth. If you add a cup of everything, just add ½ cup of the sweets.

What would you add to your granola bar recipe or include in your trail mix?

Use Food to Boost Your Mood

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We know that our food choices are influenced by our mood.

Foods to Improve Your Mood

The right kind of carbs can elevate your mood.

When we’re stressed out– and really, when are military spouses NOT stressed?– we feel a little run down and turn to sugar, caffeine and carbs to give us a much-needed boost.

But this is a vicious cycle because what we eat will determine our mood. How many times have you scarfed down something fast, cheap and easy for a quick boost and then felt guilty or depressed later on?

Don’t beat yourself up. It happens to the best of us. But there are other options.

Here’s what you need to know about food and how it affects your mood:

Omega 3s Fight Mood Swings

The University of Maryland Medical Center lists several health benefits for Omega 3s. Some studies have shown that fish oil helps reduce mood swings in those diagnosed with bipolar disorder. Others have shown that it may reduce depression symptoms. In addition, Omega 3s also fight inflammation, diabetes and ADHD symptoms.

Things to eat: salmon, walnuts, flax seeds (Grind first. Their tough exterior makes flax seeds impossible to digest whole.)

In a bad mood? Change your diet.

Fish oil may help to reduce mood swings.

Protein Promotes an Even Energy Level

Eating high-quality protein, especially in the morning, will set you up for a productive day. Protein allows your blood-sugar level to rise and fall gently instead of spiking sharply and then plummeting when you eat carbs.

Things to eat: organic eggs, almonds, greek yogurt

B Vitamins Keep Depression at Bay

Weill Cornell Medical College created a pamphlet based on the connection between low levels of B vitamins and depression. B6 and B12 both are essential to the creation of dopamine and serotonin, the two neurotransmitters that affect your mood.

Things to eat: chickpeas, bananas, spinach, clams

The Right Carbs Elevate Your Mood

Skip the donut, but don’t go completely carb-free. Healthy carbs are good for you. They keep your energy level even (like protein), and also increase your serotonin (like B vitamins).

Things to eat: whole grains, fruit, vegetables, beans

Foods that Can Boost Your Mood

Skip the sugary food and guilt when you need a mood boost.

Eat Regularly

Skipping meals makes you more apt to binge on unhealthy items. We’ve all been there and it’s bound to happen. Once it does, vow to get back on track. If you have a busy day, plan ahead and keep some of these healthy “fast” foods on hand for when you need a snack.

Things to pack: almonds, walnuts, fruit, yogurt

What are your tips for resisting the junk food urge when stressed?

**If you’re doing all the right things and still feel down, make an appointment to see your doctor. A variety of things may be happening and medication or supplements may be needed. Don’t feel ashamed or scared to ask for help.**

 

Healthy After School Snacks for Kids

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after school snacks, healthy snacks. kids snacks

As a mom, you are always looking for healthy foods for your children. Finding healthy after school snacks that your children enjoy can sometimes be a challenge. You want to find healthy snacks that they will actually look forward to eating. You just need something to fill them up enough to get through until dinnertime without making them too full to not want to eat the dinner.

You might want to try homemade granola bars to start. You can put what you want in them and can create a yummy snack. You can get really creative with your ingredients.

If you can create fun snacks, your kids will be more likely to eat them. Ants on a log is a great choice. Take some celery sticks and put peanut butter on them. Add raisins for the ants and you have a cute little snack.

Another great idea is to make muffins that your kids will enjoy. You can find a healthy recipe and make up a bunch of them to freeze. You can create a variety of different types. Blueberry, cranberry and banana bread are great choices.

healthy snacks, after school snacks, snacks for kids

Take a plate and make it colorful. Add fruits, veggies and something they enjoy. You can make the plate before they get home from school so it is easy to give it to them right away. You can also have your children help you in preparing their snacks. Children are more likely to eat what they help make themselves.

Other great ideas for healthy snacks for kids are carrot sticks, apple slices, whole-grain bread, grapes, orange slices, cherries, graham crackers and milk, and homemade potato chips.

If you are looking to replace more sugary snacks you can make healthy peanut butter cookies, homemade jello out of juice, yogurt or homemade popsicles made out of fruit and yogurt. These snacks would be great for your little sweet tooth.

As you can see, there are a lot of great foods to choose from when it comes to finding healthy foods to serve to your children.

Do you have any healthy after school snacks that you love to serve your kids?

 First image courtesy of Michal Marcol/FreeDigitalPhotos.net