Family Fare Supermarkets - Healthy Eating

Healthy Eating

It's been said, "You are what you eat." Unfortunately, there's a lot of truth to that old saying. The choices we make at each and every meal affect us today, tomorrow and even well into the future. Use our pre-selected healthy recipes, along with our 7-day meal plan and grocery-shopping list as a guide for making healthier choices. Visit the Food Guide Pyramid for helpful tips, and read up on vitamin and mineral recommendations for you and your family. Knowledge is power, and Family Fare Supermarkets is dedicated to providing you with the information you need to maintain a healthy lifestyle.

See handouts from Heather's seminar on Healthy Eating for Infants & Toddlers

Healthy Snacks for Toddlers Part I (PDF)
Healthy Snacks for Toddlers Part II (PDF)

Nutrition News

Watching Your Carbohydrate Intake?

Author: Heather Leets RD LD

Counting carbohydrates can seem overwhelming at times. Limiting your carbohydrate consumption to 45-60 grams, at each meal, is generally recommended.

*However, specific carbohydrate consumption should be worked out with your healthcare provider and a Dietitian to ensure the diet plan meets your specific nutritional needs.

Carbohydrate Food Sources:
· Sweets and snack foods such as donuts, cake, brownies, cookies, chips, candy, juices, sodas etc.
· Breads, cereals, pasta, crackers, rice
· Milk and yogurt
· Starchy vegetables (corn and potatoes)
· Beans (pinto, kidney, garbanzo, black beans etc)

*Reading food labels will help to ensure controlled carbohydrate consumption.

One serving of these foods contains approximately 15 grams of carbohydrates.
· 1 slice of bread (1 oz), 1 (6 inch) tortilla
· ½ Cup of cooked oatmeal, ¾ Cup dry cereal
· 1/3 Cup cooked rice, ½ Cup cooked pasta
· 4-6 Crackers (Double check the nutrition label for carbohydrates.)
· 3 Cups popped popcorn
· ½ English muffin or hamburger bun
· ½ Cup of starchy vegetable (corn/potatoes)
· 1/3 Cup cooked starchy beans (black, pinto, kidney, navy etc)
· 1 Tbsp jelly, jam, sugar or honey
· 2 Tbsp light syrup
· 1 Small piece of fresh fruit
· ¼ Cup dried fruit
· ½ Cup fruit juice
· ½ Cup (4 oz) fresh, frozen or canned fruit
· ¼ of Large baked potato (3 oz)
· 1 Cup milk, 1 Cup plain yogurt
· 6 oz (2/3rd Cup) of fat free yogurt (sweetened with sugar substitutes)
· 2 inch brownie, or 2 small cookies

Make sure to eat a variety of food throughout the day and incorporate lean proteins, low fat dairy, high fiber starches, fruits, vegetables and healthy fats such as nuts and oils.

*Visit http://www.diabetes.org/ for specific information regarding diabetes and carbohydrate intake.

Healthy Meals Made Easy

Healthy meal recipes for your family every week. Login to easily add the ingredients to your online shopping list for great savings on easy meal starters!

Shopping List

We are making shopping for your healthly diet easier!

7-Day Menu Planner

See our 7-Day Menu Planner for a quick look at a healthy week's worth of nutrition.

Featured Healthy Recipes

Take the guesswork out of knowing what meals are healthy choices for you and your family. Our health expert, Heather Leets, RD LD, has pre-selected the recipes on this page based on their lower saturated fat and calories, and how they contribute to a healthy meal selection. Check back for updated recipes!

Food Pyramid

It's been said many times that you are what you eat, and there’s a lot of truth to that old saying. The choices we make at every meal affect us well into the future. A healthy diet is vital for your well-being and for the growth and development of our children. A healthy lifestyle, which includes a well-balanced diet, can reduce the risk of cardiovascular disease, diabetes, obesity, osteoporosis and cancer.

Vitamins, Minerals & Supplements

Know your Vitamin ABCs
Vitamins and minerals are the elemental building blocks of good health and proper body function. In today's busy world of eating on the run, it's not always easy to make sure you're eating the right foods or getting the right nutrients. It helps to know why those vitamins and minerals are so good for you and how you can get your fair share. Here's a list of some of the most important vitamins and minerals.