Kate Williams, RD, LD
Kristen Kauffman, nutrition student
Once the calendar nears January 1st, people declare New Year’s resolutions. Sometimes the goals we set, like “Lose Weight” or “Eat Better”, though full of good intention, lack a plan to get us from point A to point B. Campbell can help with Real Solutions. These are the actual behaviors, plans or products to help you reach your goals/resolutions, not just for January, but all year long. Below are a few popular resolutions and Real Solutions to help you be successful.
It’s simple: make small changes in your diet and lifestyle to achieve large, long-lasting results.
RESOLUTION –Find Balance with Food and Fitness
- Make better beverage choices with a simple swap. Enjoy 8 fl. oz. of V8® Fruit & Vegetable Blends instead of 8 fl. oz. of regular soda each day. It’s a simple way to cut calories and
sugar, while adding a full serving of vegetables*.
Demand more from your snack! When the afternoon slump hits or you need something to hold you over until dinner, reach for a bowl of Campbell’s®Healthy Request® microwavable soup instead of hitting the vending machine. It takes longer to eat when served hot and the volume can help you feel satisfied.1 Soup can also be a Strategy for Weight Management.
- Commit to Fitness. On busy days, squeeze in a quick walk at lunch or add lifestyle activities (like choosing a farther spot in the parking lot). On days off, add a longer workout and challenge yourself.** Play kickball with the kids, create a homemade obstable course or try something new, like a weighted hula hoop. Any activity counts!
*A full serving of vegetables = ½ cup of vegetables
**Be sure to check with a doctor before starting any exercise regimen.
RESOLUTION - Spend Time with Family
REAL SOLUTIONS –
- Begin the day together – with breakfast. It can be tough to gather for dinner with sports, work, and school schedules. Make time in the morning to have a nutritious breakfast together. Try yogurt with granola, cinnamon swirl bread with raisins, or a mini bagel topped with peanut butter and a piece of fruit.
- Take a field trip to the supermarket. Talk about “anytime foods”, healthful choices vs. foods that are “sometimes foods”, like chips and sweets. Have little ones pick a new, healthful food to try each week. Encourage them to guess which foods fit in each group. Treat the shopping experience like a treasure hunt by giving kids a mini shopping list to complete.
- Transform the kitchen into a classroom. Have the kids help with a recipe. This is a fun way to practice math & measuring, reading and of course, following directions! Have teens prepare a simple meal with Campbell’s® Sauces to build culinary skills. Enjoy the meal as a family and then make cleanup a team effort.
RESOLUTION - Eat More Meals at Home & Save Money!
REAL SOLUTION –
- Plan ahead. Check your schedule for the upcoming week and plan a 7-day menu. Then, create a shopping list to get all the food you will need. Plan for quick and easy meals on days when you are the busiest. For example, use the slow cooker on a hectic day – a few minutes in the morning and it will be ready when you get home late from the office or ball game. Campbell’s® Healthy Request® Condensed cream soups can also help you make nutritious recipes with a few pantry staples. Check out Campbell’s Nutritious Recipes to find recipes that meet your diet/nutrition needs.
- Take a detour from carryout pizza. Instead of ordering a takeout pizza with a thick, greasy, crust, loaded with meat and cheese – make a lightened-up version at home! Start with a thin crust, spread with Prego® Veggie Smart® pizza sauce, top with veggies like mushrooms, caramelized onions, and grilled sweet peppers. Then add a sprinkle of low-fat mozzarella and parmesan cheese. Want a unique make-at-home recipe? Try Pepperoni Tortilla Pizzas and add a veggie salad as a side.
- Double up. If you make a double batch of all your meals for a week, you will have a freezer full of ready to thaw meals when a busy stretch catches you off guard.
Making small changes in your everyday life can be easy to do, when you have a plan. As we head into the New Year, let’s all try to pair resolutions with Real Solutions, so next year we can look back at our successes!
Find Your Real Solutions,
Kate & Kristen
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.
Kristen is currently a senior at West Chester University studying Nutrition and Dietetics. This past summer Kristen completed a 12-week internship at the Campbell Soup Company as the Health Science and Regulatory Affairs intern. Through this experience, she saw the role of a dietitian in the food industry. Her future goals are to complete a dietetic internship, and ultimately work in the area of nutrition education and communication.
- Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf Accessed Nov 19th, 2015.