From the Nutritionist: Healthful Recipe Makeovers-Give Your Diet the Makeover it Needs!

From The Nutritionist

Guest Author:

Nicole Kostelnick

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To buy or not to buy? “Keys” to Good Nutrition

With the overwhelming obesity epidemic at hand and about 39,000 products available in the grocery store,¹ how can you ensure that your family is eating healthy? Nearly 20 years ago, the Nutrition Facts Panel was mandated by FDA law to appear on the side or back of products. The past few years, the food and beverage industry collaborated with the Grocery Manufacturer’s Association (GMA) and Food Marketing Institute (FMI) to develop a new voluntary label system that makes it even easier to understand the nutritional quality of the products you are purchasing.

The Facts Up Front program was developed as a response to First Lady Michelle Obama’s request that the food industry provide consumers with the tools and information they need to construct a healthy diet for themselves and their families.² The Facts Up Front are “keys” located on the front of the package to make it easier for people to quickly make nutritious decisions. Let’s take a deeper dive into Facts Up Front so you can make the most of this newest label feature!

Digging into the details

A product label will typically display four “keys” that include calories per serving and three nutrients: saturated fat, sodium, and sugar. These nutrients were selected because the 2010 Dietary Guidelines for Americans recommend limiting them in the diet. You may see some other variations of this, though. For example, smaller packages with less label space and beverages can be exempt from displaying saturated fat, sodium, and sugar while larger labels have the option to include up to two additional nutrients. These additional nutrients must be a “nutrient to encourage” and can include calcium, iron, potassium, fiber, protein or vitamins A, C, or D. However, in order to appear on the front of the label, they must meet government criteria for making a good source nutrient claim, meaning they provide 10% or more of the Daily Value per serving.

Nutritional Needs Matter

Daily calorie needs are based upon your age, sex, weight, height and activity level so they vary from person to person. Not sure how many calories you need each day? Check out the Facts Up Front nutrition calculator, answer five easy questions and you will get your estimated calorie needs. In addition, different health conditions mean some individuals may need more or less of certain nutrients. Know your needs to get the most out of the Facts Up Front.

How can Campbell help?

Campbell has joined this voluntary initiative to help consumers make quicker and easier informed choices. So, be sure to keep an eye out for the new “keys” on your favorite soups, beverages, and snacks. And remember, you can always find nutrition information for Campbell products as well as menus and recipes at www.campbellnutrition.com.

Healthy Living,

Nicole

Nicole’s Bio

Nicole is the first regulatory affairs intern for Campbell Soup Company and a passionate nutritionist completing her B.S. of Nutrition and Dietetics at West Chester University of Pennsylvania. Upon graduating in May 2014, she is hoping to be enrolled in a dietetic internship to complete her certification to become a Registered Dietitian. Her interests in health and wellness include working with individual clients, creative nutrition writing, pediatric nutrition, and pre-natal nutrition. Overall, her motto is to “spread the health”!

References

1. Supermarket Facts- Industry Overview 2011-2012.
http://www.fmi.org/research-resources/supermarket-facts

2. Facts Up Front-About Us http://factsupfront.org/AboutUs

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V8^® 100% Vegetable Juice >

A deliciously simple way to fit in more veggies each day! See which varieties best meet your needs and preferences like Low Sodium Spicy Hot or High Fiber 100% Vegetable Juice.

Cans Get You Cooking >

Canned foods can help you to achieve mealtime success. From naturally sealing in nutrition, freshness and flavor to helping reduce food waste, mealtime inspiration is just a can opener away!

Veggie Up >

To share our love of veggies, we pulled together a colorful collection of recipes that feature veggies of all types. Think red, orange, green, beans and peas - fresh, frozen and canned. We have it covered!

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En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

1/3 cup carrots, finely cut julienne
1/3 cup sugar snap peas, cross cut thinly
1/3 cup zucchini, yellow, finely cut julienne
6 each cherry tomatoes, cut in half
1 Tbsp. shallot, minced
1 clove garlic, minced
1 Tbsp. extra virgin olive oil
2 tsp. parsley, fresh, minced
Dash salt
Dash black pepper
6 oz. fillet, flounder (2 fillets, 3oz. each)
2 Tbsp. Low Sodium Spicy Hot V8^® 100% Vegetable juice
3/4 lb. clams, in the shell

Instructions:

Preheat the oven to 425°F.
Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
Lightly oil two large heart shaped pieces of parchment paper.
With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8^® 100% Vegetable juice.
Place half of the clams around each portion of vegetables and fish.
Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
When you get to the point of the heart twist and fold to finish the seal.
Bake the packets for 10-14 minutes (depending on the thickness of the fish).
Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.

Facts Up Front can be a “key” tool for identifying nutritious products!