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      Wegmans Values in Action

      |feel your best

      |balanced meals & smart snacking

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      Balanced Meals and Smart Snacking

      Balanced Meals and Smart Snacking

      Balanced Meals & Smart Snacking

      Feeling your best begins with fueling up on the right foods. We worked with our Wegmans nutritionists to create these delicious and nutritious options to help you make the most of every meal.

      • How To Build a Balanced Meal
      • Meal Inspiration
      • Smart Snacking

      How To Build a Balanced Meal

      How To Build a Balanced Meal

      How To Build a Balanced Meal

      Graphic showing proportions of a balanced meal

      A balanced meal includes three food groups, such as a protein, veggie, and whole grain, and often includes a healthy fat, like nuts or oil.

      If you’re following a low carb diet you can substitute the whole grain with a serving of non-starchy vegetables.

      Balanced Meal Must-Haves

      Vegetables

      Start with produce for antioxidant plant compounds that support an active lifestyle. View All

      Protein

      Add a protein like chicken, fish or veggie burgers to help you feel full longer. View All

      Whole Grains

      Add a whole grain like quinoa for carbohydrates—our body’s main source of fuel. View All

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      Meal Inspiration

      Meal Inspiration

      Meal Inspiration

      Balanced Meals We Love

      Rosemary Lemon Tilapia with Green Beans and Brown Rice

      Rosemary Lemon Tilapia with Green Beans & Brown Rice

      Gold Pan Salmon Teriyaki with Broccoli and Brown Rice

      Gold Pan Salmon Teriyaki with Broccoli & Brown Rice

      Lemon Garlic Chicken Power Meal

      Lemon Garlic Chicken Power Meal

      Ready-to-Cook Garlic Parmesan Chicken with Salad and Broccoli

      Ready-to-Cook Garlic Parmesan Chicken with Salad and Broccoli

      Plant-Forward Balanced Meals

      Chickpea Penne Pasta with Amore Blush Sauce and Side of Sautéed Greens

      Chickpea Penne Pasta with Amore Blush Sauce and Side of Sautéed Greens

      Frozen Cauliflower Crust Pizza with Special Blends Green Beans and Shallots

      Frozen Cauliflower Crust Pizza with Special Blends Green Beans & Shallots

      Learn More About Eating Plant-Forward

      Flavorful, Affordable Balanced Meals

      Cheese Lasagna with Broccoli and Cauliflower

      Cheese Lasagna with Broccoli & Cauliflower

      Chicken Stir Fry with Brown Rice

      Chicken Stir Fry with Brown Rice

      View More Affordable Meal Ideas

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      Smart Snacking

      Smart Snacking

      Smart Snacking

      Most adults & children snack multiple times a day. In fact, snacking makes up about 50% of all eating, which means the choices you make during snack time affect your health as much as your meals! It’s all too easy to snack on foods which don’t necessarily support your health goals. So, smart snacking is key to getting all your food groups and nutrients.

      Grape tomato snack

      What Makes a Smart Snack?

      Most of us know which snacks are best left for the occasional indulgence (think potato chips, donuts, and that oh-so-tempting 3 o’clock candy bar). Smart snacks on the other hand are relatively lower in calories while packing a nutritious punch: fruits & veggies, lean proteins, whole grains, healthy fats, and dairy. Go for snacks around 200 calories—just enough to keep away the cravings and stop you from overeating at your next meal.

      A variety of smart snack options

      Snacking Success

      So, you’ve come up with a nutritious snack that’s around 200 calories. You’re all set, right? Not so fast. To truly be a smart snacker, you need to set yourself up for success by making sure they’re easy and delicious. Two things are key: pre-portioned and portable so snacks are ready to go. Packing something you don’t love is like buying a pair of shoes that don’t fit. You have to want to eat your snack. So, make sure you’re choosing snacks that appeal to you and offer a variety of tastes and textures that make snacking into an experience.

      3 Smart Snacks

      Carrots and Hummus Snack

      Baby Carrots and Hummus

      Tomatoes and Mozzarella Snack

      Fresh Mozzarella with Tomatoes

      Blueberries with Greek Yogurt and Granola Snack

      Blueberries with Greek Yogurt and Granola

      Shop Smart Snacks

      Seeds and nuts

      Go for Nuts and Seeds

      The fiber and plant protein in nuts and seeds help you feel full, so enjoying them as a snack or sprinkled on oatmeal, yogurt, salads or soup can be a great way to help with weight management.

      Almonds and peanuts are good sources of the antioxidant vitamin E, which may help decrease damage to cells and slow the development of plaque in your arteries. And most nuts are a good source of the mineral magnesium, often linked to healthy blood pressure and diabetes prevention.

      Many studies have shown that eating nuts and seeds improves cholesterol, reduces inflammation, and may reduce the risk of heart disease.

      What about the fat?

      Nuts and seeds have significantly more unsaturated fats than saturated fats. These healthy mono- and polyunsaturated fats are linked to heart health. Among all plants, walnuts and chia and flaxseed contain some of the highest levels of Omega-3s, a special unsaturated fat shown to promote brain and heart health and reduce inflammation.

      Delicious Recipes with Nuts

      Baby Spinach Salad with Beets, Feta and Walnuts

      Baby Spinach Salad with Beets, Feta & Walnuts

      Swiss Chard, Walnuts and Grain Pilaf

      Swiss Chard, Walnuts & Grain Pilaf

      View More Recipes

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