2018_September-October.indd

the Home Cooking issue

Eat Right with Rouses By Esther Ellis, MS, RD, LDN M any of my fondest child- hood memories involve the kitchen table.Every night my family would gather there to and seeds. Always choose lean meats, and incorporate more plant protein sources when possible from foods like quinoa, beans, lentils or soy. Next time you sit down to eat a home-cooked meal, try to identify each food group.

Eat Right WITH ROUSES

eat the creations my mother conjured up. I vividly remember sitting on a stool at the countertop after school; my mother would turn on Wheel of Fortune and start gathering her ingredients. She was no James Beard award-winning chef (sorry, Mom), but the efforts of the Arkansas transplant to make Louisiana favorites for her family were much appreciated. Sure, some nights were filled with the tension and angst of two growing daughters, but others were filled with laughter to the point of spitting Sprite in my father’s face (sorry, Dad). Today, I hardly remember the food that filled the plate, but I’ll never forget the quality time my parents gave to my family over dinner — that’s what home cooking means to me. I’m often approached by parents who want to cook for their families but feel overwhelmed by the high expectations to make the perfect meal in both flavor and nutrient quality. I’m here to tell you that it’s not just the food, but the mere act of

LOOK FOR THE LOGO Our Rouses registered dietitian has handpicked more than 500 grocery items that have lower sodium and saturated fat, healthier fats, more fiber and less sugar. Just look for the easy- to-spot Eat Right logo on the shelf tag or package. New! GOOD-TO-GO Food that’s good for you and tastes good too! Our Eat Right with Rouses meals, side dishes and snacks are created by our in-house chefs and registered dietitian. They’re sensi- bly sized, made with better-for-you ingredients, and suited to specific dietary goals or restrictions. Options include high protein, low sodium, low calorie, dairy free and no added sugar. Available in Rouses Deli. GROCERY STORE TOURS Complimentary tours designed to teach you how to effectively shop your local Rouses are available by appointment. To schedule a tour, email eatright@rouses.com. EAT RIGHT HEALTH FAIRS Our Eat Right health fairs are fun and educational and a great way to learn how healthy can taste good, too. Visit www.rouses.com to see what Eat Right events are going on in your neighborhood. ​ Our monthly Eat Right emails include health and nutrition information, plus easy recipes from our registered dieti- tian, Esther. Sign up at www.rouses.com to get our Eat Right emails, food finds and recipes, as well as weekly specials delivered right to your inbox. SIGN UP FOR OUR E-NEWSLETTERS

If you struggle to find something your child will like, incorporate them into the process. Many times, children are more likely to try a food if they played a role in choosing or cooking the item. Find simple and safe tasks that your child can do to help you cook and shop. Remember not to force children to eat more than they want to at dinner time. However, don’t cater to them either, and let them know that they can eat what the rest of the family is eating as well. Lastly, do not underestimate the importance of a plan! Being prepared and having a plan is half the battle in home cooking. Always try to plan your meals for the week, and ask your family for input to keep everyone involved and engaged in the process. By planning simple recipes and purchasing ingredients ahead of time, you reduce the stress that comes with a busy week as well as the temptation to visit the drive-thru.

cooking and eating as a family, that can greatly impact your child’s health. Research has shown that family meals have a positive influence on the health and well-being of the entire family, and often result in children having higher self- esteem, better grades in school and healthier eating habits. A simple trick to help ensure you’re serving a healthy, well- balance meal for your family is to aim to incorporate all food groups in a meal when possible — fruits, vegetables, grains, fat, protein and dairy. Fruits and vegetables in any variety can

Note to the reader: Bring your picky eater with you the next time you shop at Rouses, and let them pick out some items they would like to try. Children are more likely to try new foods if they’re involved in the decision-making process

be a healthy addition to a meal, including canned, frozen or fresh. Choose whole grains to reap the benefits of fiber, and select sources of unsaturated fat, which can include olive oil, avocado, fish, and nuts

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MY ROUSES EVERYDAY

SEPTEMBER | OCTOBER 2018

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