Global Nutrition Team
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:
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.
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.
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!
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.
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.
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!
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.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.
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).
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.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.
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”
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:
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.
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.
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
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.