“Making lives easier,

healthier, happier”

Healthy Snacks for Weight Loss

Healthy Snack Options

Kids Cooking Class

Begin® Healthy Lifestyle and

Weight Management Program

Wellness Wednesdays—10%

off HealthMarket purchases

NuVal™ Trade-Up for Dinner

JENNIFER HACKBARTH , RD, LD

HY-VEE REGISTERED D IETITIAN

(507) 452-5411

JHACKBARTH@HY-VEE .COM

Need some snack ideas that will help you

lose weight in the new year? Finding simple,

tasty food options that won’t break the cal-

orie bank doesn’t have to be hard with the

help of Hy-Vee. Let Hy-Vee show you how

to put together easy recipes that will give

you the nutrition you need while keeping

you and your family on the go.

Healthy snacking is actually good for you.

Snacking is a great pick-me-up, and it pro-

vides an opportunity to include all the im-

portant food groups in your diet. Snacking

also can keep you from overeating at your

next meal, according to the Academy of

Nutrition and Dietetics. And if you’re an ath-

lete, healthy snacks can help meet the in-

creased calorie and nutrient needs of main-

taining/gaining lean body mass.

Select snacks full of quality nutrients, not

added sugars and processed foods. Keep

your snacks under 200 calories each for an

average adult, or between 200-300 calories

for athletes, and limit snacks to one or two a

day. Think of snacks as mini-meals that con-

tribute nutrient-rich foods.

Nutrition-Packed Snacks A healthy snack includes at least one food

from the MyPlate™ food groups – grains,

vegetables, protein, fruit and dairy.

Combine peanut butter and banana

and you offer your body manganese,

folate, protein, niacin, vitamin C, fiber

and potassium. Those nutrients are im-

portant for healthy eyes and strong mus-

cles, an increased feeling of fullness and

heart health.

Combine Greek yogurt and blueberries

to get vitamin A, calcium, protein, vita-

min C, manganese and fiber. These nu-

trients are important for healthy eyes,

hair, nails, skin, strong bones and heart

health, and are rich in disease-fighting

antioxidants.

Combine hummus and baby carrots for

the nutrients of manganese; folate; fi-

ber; protein; copper; phosphorus; iron;

vitamins A, K and C; potassium; and

magnesium. These nutrients support

healthy digestion and an increased feel-

ing of fullness and are important for

healthy vision.

Pistachios and an apple offer your body

the nutrients of phosphorus, potassium,

vitamin B6, fiber, protein and vitamin C.

These nutrients give an increased feeling

of fullness, have cancer-fighting proper-

ties and are heart-healthy.

A snack of low-fat cottage cheese with

red peppers gives your body vitamins A,

C, K and B6, as well as protein, calcium

and fiber. Those nutrients are important

for strong muscles and bone health and

important for healthy vision.

¼ cup nuts, such as pistachios, and a

piece of fruit

2 sheets of graham crackers with nat-

ural peanut butter or almond butter

4-5 whole grain crackers with peanut

butter

1 slice whole grain bread with peanut

butter

Carrots, cherry tomatoes, cucumber

or celery sticks with an oil-based salad

dressing or vinaigrette

Popcorn trail mix: 1 cup light popcorn

mixed with ¼ cup nuts and 2 table-

spoons raisins

Cereal Mix: ¼ cup nuts, 2 tablespoons

dried fruit, 1 tablespoon chocolate

pieces and ¼ cup whole grain cereal

Low-fat yogurt with 2-3 tablespoons

chopped nuts

Hummus with cut vegetables or whole

wheat pita bread

Sliced apple or banana with peanut

butter

Peanut butter smoothie: Blend 1 cup

low-fat vanilla yogurt, one banana

and 1 tablespoon peanut butter

Fruit smoothie: Blend 6 ounces low-fat

vanilla yogurt, ½ cup skim milk, 1 cup

fresh or frozen berries (strawberries,

raspberries or blueberries)

Fresh fruit or vegetables with ½ cup

low-fat cottage cheese

13 baked corn chips with fresh salsa

A hard-boiled egg with a piece of

whole grain toast topped with light,

non-trans-fat margarine

Spread celery sticks with peanut but-

ter or low-fat cream cheese. Top with

raisins or dried cranberries.

Toast an English muffin, drizzle with piz-

za sauce and sprinkle with low-fat

mozzarella cheese.

Top a banana with low-fat vanilla and

strawberry frozen yogurt. Sprinkle with

your favorite whole-grain cereal or

granola.

Put cubes of low-fat cheese and

grapes on pretzel sticks.

Spread vanilla Greek yogurt over a

graham cracker and top with cut fruit.

Healthy Snack Options

Here are some healthy snack options, which include a protein, fat and /or

fiber food with a carbohydrate food:

(Adapted from the Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics)

Cooking Class

Kids in the Kitchen

Wednesday, January 14

4:00 – 5:00 p.m. at Winona Hy-Vee

This class will be geared toward children ages 6-12 years old.

Register your child today on our store calendar or by contacting

Jennifer Hackbarth at jhackbarth@hy-vee.com or 507-452-5411

Cost is $5 per child.

Brought to you by your Winona Hy-Vee Dietitian, Jennifer Hackbarth, RD, LD

1475 Service Drive Winona, MN (507) 452-5411

Begin! be healthy. be fit. be happy.

Healthy lifestyle and weight management program

It is time. Your time…to Begin!

Program Starts: The week of January 19, 2015 Sessions will be offered Tuesdays at noon and Thursdays at 5 p.m.

Location: Winona Hy-Vee Conference Room

Session 1 – Individual, 60-minute consultation with biometric screening Session 2 – Portion Distortion and Volumize Your Plate, group class Session 3 – Nutrition store tour, group class Session 4 – Exercise, group class Session 5 – Individual, 30-minute consultation, measurements Session 6 – Fat and Sugar, group class Session 7 – Disease Prevention, group class Session 8 – Cooking Class, group class Session 9 – Emotional Eating, Plateaus and Weight Maintenance, group class Session 10 – Individual, 30-minute consultation with biometric screening

Cost: Complete program $290 (Cholesterol, blood sugar, blood pressure, weight and measurements are checked at start and finish to track your progress)

Basic program $100 (Excludes biometric screenings, measurements and consultations)

Sign up for classes now by contacting Hy-Vee Dietitain, Jennifer Hackbarth 507-452-5411 or jhackbarth@hy-vee.com

Begin is: A new way of living, a new way of understanding, a new way of gaining control

A new way of learning, learning what to eat, how to eat, and when to eat

A new way of moving, moving through exercise

A new way to a healthier, happier you

NuVal™: Trade-Up at Dinner!

If you normally If you normally

buy this…buy this…

Try this!Try this! Why?Why?

Sirloin Steak Tips

Atlantic Salmon

Fillet

Salmon is not only packed

with health benefiting

omega-3 fatty acids, but

also has 4 grams less satu-

rated fat per 100 grams

(about 3.5 ounces) com-

pared with the sirloin steak

tips.

Ore Idea Steam N'

Mash Potatoes

Lundberg Wild

Rice Blend

With no added salt plus

double the protein and 1

gram more fiber, this trade

up is a winner.

Green Giant

Creamed Spinach

Asparagus

Fresh Asparagus are chock

full of naturally occurring

vitamins, minerals, flavo-

noids, and fiber.

The creamed spinach, on

the other hand, is chock

full of sodium, saturated

fat, and added sugar.

Make the trade-up!

2% Milk

Skim Milk

Milk contains calcium and

vitamin D - nutrients that

Americans are not getting

enough of, but are essential

for health. Without added

sugar, plain milk is a good

choice over many other

beverages. While fat free is

the optimal choice for milk,

any of the plain milks can

be good trade-up options.

Remember: The higher the NuVal™ score, the higher the nutritional value!