From The Nutritionist

Global Nutrition Team
Authors:
Global Nutrition Team

A Few Forkfuls of Nutrition


In celebration of National Nutrition Month®, members of the Campbell Global Nutrition team came together to share how we PUT OUR BEST FORK FORWARD. Our nutrition experts share their go-to advice for eating a healthy diet. We hope one or more of these nutrition solutions help you eat well this month and beyond!


Solution #1: Plan. Plan. Plan. - by Lindsay Watts, RD

Healthy eating doesn’t just happen—it takes intention. Take time each week to plan out meals, snacks, and treats. Use these three strategies to make you a pro at planning your meals each week:

  1. Start Small: No need to overhaul your entire diet at once. Set a small goal each week like swapping out your afternoon cookie break for a healthier snack, or adding an extra vegetable to one of your meals each day.

  2. Get Real: Consider how much time you really have to dedicate to meal prep each week. Some weeks you might need to rely on your slow cooker or kitchen shortcuts to get a nutritious meal on the table. Being realistic about the time you have will set you up for success.

  3. Have a Backup Plan: Sometimes the dog unexpectedly needs to go to the vet, a deadline gets moved up, or you have to squeeze in a visit to the dentist. It pays to have a better-for-you backup on hand. I stay stocked up on nutritious ingredients for quick and easy back up meals. My freezer is filled with frozen leftovers, veggies, fruit, and lean, pre-cut meats. My pantry is always well stocked with whole grains, unsalted stock, beans, cooking sauces, pasta sauce, and plenty of spices. This way, even if my meal plan fails, I have backup to get me through to the next week!




Solution #2: Eat MORE Veggies - by Trish Zecca, MS
More matters

Most everyone can tell you that More Matters when it comes to fruit and vegetable intake. But that message can be hard to put into practice on a busy day especially when it comes to vegetables. Here are my solutions to getting MORE veggies every day.

  1. Plan Ahead: Take some time on Sunday to chop, cut and slice veggies like red peppers, carrots, celery, radish and jicama. All are great snacking veggies that can be tossed in a lunchbox and eaten with hummus or yogurt-based dressings when you need that pick me up at 3 pm.

  2. Fruit & Granola-Topped Green Smoothie Bowls

    Breakfast Veggies: Protein pairs well with veggies. Veggie omelet cups can be prepared in advance in muffin tins and quickly reheated for convenience. Pair it with 8 fl. oz. of V8® Low Sodium 100% Vegetable juice and you are 2 more veg servings up on the day. Or try this Fruit & Granola-Topped Green Smoothie Bowls for a satisfying breakfast that starts your day off right with fruits AND veggies!

  3. Hack Whole Grains: Brown rice, quinoa, farro, and freekeh, are all made more delicious by adding sautéed veggies. Caramelized onions, shallots, sweet peppers, roasted garlic and sundried tomatoes are some of my favorites. Add sautéed greens and a lean protein and dinner is served.




Solution #3: Sweets ARE Ok!....In Moderation - by Kate Williams, RD

  1. 1.Single serve packs treat you right - Some people crave a little something sweet each day. Instead of depriving yourself of your favorite foods, eat them in moderation. Opt for single serve treats like 150-calorie Goldfish® Graham packs. Favorite treat doesn’t come in a single serve pack? Create your own snack-size bags, keeping them to less than 200 calories. These can all help to satisfy your sweet tooth without going overboard.

  2. Mini Cheesecake Cups

    Share the indulgence & make appetizer-size desserts - Everything is sweeter when you have someone to share it with! When you order a sundae at a restaurant, grab an extra spoon and share it with your friend. Next time you host, make appetizer- size desserts like these Choco-Mint Marshmallow Goldfish Treats (kid-friendly) or Mini Cheesecake Cups (for the grownups).

  3. Add a nutritious ingredient to your sweet creation - add a little semi-sweet chocolate to your next homemade trail mix (almonds + Baked with Whole Grain Goldfish® crackers + chocolate); drizzle dark chocolate over frozen berries for a sensational dessert; replace unsweetened applesauce for oil the next time you make cupcakes and use a mini muffin tin (freeze half for another time).

    Keep your calories in check by practicing portion control and sticking to treats under 200 calories.




Solution #4: Exercise to balance your calorie intake - by Jen McQuillan, DTR

  1. food-cooking

    1.Eat Right & Stay Active: Make small changes for lasting results. Follow a balanced diet rich in whole grains, veggies, fruits, lean protein, and low-fat dairy. Aim for 30 minutes or more of moderate physical activity on most days of the week, and stay hydrated. Have fun including healthy and delicious foods in your diet like this Pomegranate Blueberry Smoothie.

  2. Establish Realistic Goals: Whether you are looking to lose, maintain or gain weight, set measurable, realistic goals. An example may be “Measure my snack in a bowl to make sure I eat the serving size noted on the package” OR “Keep a daily journal to log both food intake & exercise each day”

  3. Set a Schedule and Stick to It! Eliminate road blocks by finding time (make it an appointment on your calendar) and exercises that work for you (choose activities you ENJOY doing)! A workout partner can help you both stay motivated and on task.




Solution #5: Go for the WHOLE Grain! - by Laura Masullo, MS, RD

Whole grains are naturally nutrient-dense, so it’s no surprise that the Dietary Guidelines recommend we consume at least half of our grains as whole grains. Unfortunately, most Americans fall short. If you’re one of them, here are a few ways to get more whole grains each day:


  1. Opt to Swap: Start out small. Give a whole grain makeover to one snack or meal each day. Are sandwiches a go-to lunch for you? Replace white bread with a whole grain variety. Have a 3:00PM snack attack? Swap out your crackers for whole grain ones. How about dinner? Try quinoa pepper pilaf, whole grain pasta in your favorite shape, or stuffed peppers with brown rice instead of white.

  2. Explore the Store: Move over, whole wheat. Grocery stores now offer a diverse selection of whole grains from which to choose – amaranth, teff, sorghum, buckwheat, millet, wild rice, and more. And guess what? You don’t need to cook from scratch to enjoy them. Many are available in quick-steaming bags (frozen section) or as quick-cooking side dishes for easy meal prep.

  3. Read the Label: Identifying whole grain products can be tricky, so take note. The grain should include the word “whole” (e.g. whole wheat) and be listed first in the ingredient statement. If you see “enriched” flour, it’s been refined. Keep in mind that many grains are rarely, if ever, refined and may not be listed as “whole” (e.g., brown rice, oats, bulgur, and amaranth).




Make each forkful count!

The Campbell Global Nutrition Team

For Global Nutrition bios visit Meet the Experts

Additional bios


Laura Masullo, MS, RD
Laura is a Regulatory and Nutrition Analyst at the Campbell Soup Company where she supports several brands within the soup portfolio. Laura manages the label content process and ensures that product formulas and labels are compliant with FDA and USDA regulations. She received her bachelor’s degree in nutritional sciences from Rutgers University, and her master’s degree in human nutrition from the University of Delaware. Laura is a registered dietitian and completed her dietetic internship at New York-Presbyterian Hospital.


Kate Williams, RD, LD
Kate received her bachelor's degree in dietetics from the University of Delaware and completed her dietetic internship at Johns Hopkins Bayview Medical Center. She has over ten years of experience in a variety of nutrition-related practice areas including clinical nutrition, weight management counseling, health and wellness and nutrition education. Kate has worked as a nutrition consultant to the Campbell Soup Company since 2005.

Upcoming Events

 

Veggie Prep 101 >

Think you know vegetables? We've got all you need to know about veggie prep and storing methods to get the most out of these essential and nutritious meal additions.

Fruits & Veggies—More Matters® >

Check out delicious recipes to help you fit in MORE fruits and veggies.

Swanson® Broths & Stocks >

Whatever you're cooking, make your dish more flavorful with Swanson®. Explore our wide range of products and see which varieties best meet your culinary and dietary needs.

 
CLOSE

Suggest A Topic

Enter a topic here

50 characters remaining

Star your favorite topics below:

  • Organic

  • Genetically Modified Products

  • New Dietary Guidelines

  • Protein

  • Diabetes

  • Pediatric Nutrition

  • Sports Nutrition

  • High Fructose Corn Syrup

CLOSE

Suggest A Topic

Enter a topic here

50 characters remaining

Star your favorite topics below:

  • Organic

  • Genetically Modified Products

  • New Dietary Guidelines

  • Protein

  • Diabetes

  • Pediatric Nutrition

  • Sports Nutrition

  • High Fructose Corn Syrup

CLOSE

Suggest A Topic

Enter a topic here

50 characters remaining

Star your favorite topics below:

  • Organic

  • Genetically Modified Products

  • New Dietary Guidelines

  • Protein

  • Diabetes

  • Pediatric Nutrition

  • Sports Nutrition

  • High Fructose Corn Syrup

CLOSE

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.

CLOSE

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:

  1. Preheat the oven to 425°F.
  2. 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.
  3. Lightly oil two large heart shaped pieces of parchment paper.
  4. 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.
  5. 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.
  6. Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8® 100% Vegetable juice.
  7. Place half of the clams around each portion of vegetables and fish.
  8. Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
  9. Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
  10. Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
  11. When you get to the point of the heart twist and fold to finish the seal.
  12. Bake the packets for 10-14 minutes (depending on the thickness of the fish).
  13. 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.