Words to Eat By

Click [here]( if you have trouble viewing this email. [instagram]( [facebook]( [Twitter]( [Pintest]( Thank you to our sponsors for partnering with Hannaford to offer free dietitian services in stores, online and across other media platforms. Our dietitians use carefully selected products from our sponsors in recipes and demonstrations to communicate science–based information about healthful eating. Read [Full Sponsor Disclosure Statement](. [dietitian schedules]( [ask the dietitian]( [guiding stars]( [pharmacy]( [email sign-up]( [monthly coupon]( A SPECIAL NOTE TO OUR SUBSCRIBERS: We're making some changes in the ways we communicate with you. This will be our last Healthy Living monthly newsletter. We'd like to invite you to join us on our [Facebook page]( where you'll find lots of nutrition news, healthy recipes, advice from our Registered Dietitians and more. And, as always, you can send your nutrition questions directly to our [Online Registered Dietitian, Kris Lindsey](mailto:dietitian@hannaford.com). Words to Eat by By: Hannaford Dietitian, Kris Lindsey, MPH, RD, LD [Man Eating] We're careful about researching things like home and car purchases and insurance policies, since a poor decision can have short- and long-term impacts. The same can be said about the food you eat. In the short term, a poor diet can leave you feeling wiped out, and performance in school and/or work can suffer. Eating a diet rich in refined carbohydrates with few vegetables and fruits can disturb your digestive regularity. Long term, eating a diet high in calories, saturated fat, refined carbohydrates and sodium can lead to high blood pressure, high cholesterol, heart disease and diabetes, and possibly a heart attack or stroke. These conditions and events are often the wake-up call to make dietary changes. Thankfully, many conditions can be improved over time through a commitment to healthful dietary and lifestyle changes. How to Choose Wisely The following guidelines from the American Heart Association can help you feel good now while investing in your future good health. - Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Replace high-calorie foods with fruits and vegetables. - Choose fiber-rich whole grains for most grain servings. - Choose poultry and fish without skin and prepare them without adding saturated and trans fat. If you choose to eat meat, look for the leanest cuts available and prepare them in healthy and delicious ways. - Eat a variety of fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout and herring). - Select fat-free (skim) and low-fat (1%) dairy products. - Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. - Limit saturated fat and trans fat and replace them with the better fats, monounsaturated and polyunsaturated. If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories. For someone eating 2,000 calories a day, that's about 13 grams of saturated fat. - Cut back on beverages and foods with added sugars. - Choose foods with less sodium and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,400 milligrams of sodium per day. Reducing daily intake to 1,500 mg is desirable because it can lower blood pressure even further. If you can't meet these goals right now, even reducing sodium intake by 1,000 mg per day can benefit blood pressure. Bottom Line Use the above recommendations to guide your eating today and your many tomorrows. The payoffs of eating a healthful diet are immeasurable! If you need some assistance, Hannaford in-store dietitians can help you find nutritious choices throughout the store. Or you can send me a message any time of day using dietitian@hannaford.com. I look forward to messaging with you! Save $1.00 when you buy any (2) Cedar's products. [Download Coupon]( Coupon cannot be exchanged for cash. Craving more? Did you know Hannaford offers FREE nutrition services in more than 60 stores?[View a complete list of stores with Hannaford Dietitians.]( Talk to a Hannaford Dietitian Online All shoppers have access to our online Registered Dietitian, Kris Lindsey. Send Kris your nutrition question in a [private message](. Guiding Stars Did you know that Hannaford Supermarkets has Guiding Stars, a program that helps guide us to more nutritious choices in a simple way? For more information, great recipe ideas and healthy eating tips, visit [guidingstars.com]( [Facebook]( [Twitter]( or [Pinterest](. [more emails]( | [forward to a friend]( This email was sent to: {EMAIL} This email was sent by: Hannaford Supermarkets 145 Pleasant Hill Rd Scarborough, ME 04074 (800) 213-9040 We respect your right to privacy - click [here]( to view our policy. [Manage Subscriptions]( | [Update Email Address]( | [One-Click Unsubscribe](