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market-yogurt-etiquette
One healthy ingredient doesn’t necessarily make a food a healthy choice. For example, cheesy popcorn starts off with a healthy ingredient: whole grain popcorn. But the final product has almost as much fat and more sodium than potato chips.42 When shopping, read food labels and consider a food’s overall nutrient content. Look for the nutrients it does have, not just nutrients it doesn’t have. For example, just because a food is free of fat, sugar or salt, that doesn’t automatically make it healthy. In fact, some foods that are low in fat and salt, such as candy and pop, can be high in sugar and calories and low in nutrients....
nutirtional-facts
When you know how to read nutrition labels, shopping for healthier food gets a little easier. The Nutrition Facts table has information on the calories and nutrients in a specific serving size of food. You can check the serving size and compare it to how much food you actually eat. The % Daily Value (%DV) on the Nutrition Facts table shows you if a food has “a little” or “a lot” of a nutrient. For example, 5% DV or less is a little of any nutrient, and 15% DV or more is a lot for any nutrient. You can use the % DV to compare food items and make better...
veggies-fruits-market
The greater the variety of vegetables and fruit you have at home, the more of them you’ll eat, especially if you put them where you can see them!47 Vegetables and fruit are filled with vitamins,minerals and fibre. A diet rich in vegetables and fruit promotes good health and can help you manage your weight.48 49 50 Add to your grocery cart brightly coloured broccoli, squash, kale,melons, berries and more. Don’t forget about mushrooms,cauliflower and pale green cabbage; they may not be bright,but they are healthy choices too.Be sure to eat the veggies and fruit you buy. Try these tasty tips47: • Place a bowl of fresh fruit on the kitchen...
whole grain bread
The smell of freshly baked muffins, breads and cookies wafting through the grocery store can be tantalizing. Don’t let your nose guide your purchases! Many baked goods are high in fat,sugar and calories. Look for healthier choices, such as wholegrain breads. They have more vitamins, minerals, fibre and other nutrients that are good for your health. People who eata diet rich in whole grains are more likely to have a healthy heart.45 To be sure bread is whole grain, check the ingredient list for the words “whole grain” in front of each grain’s name.If whole grains are the main ingredients in a food, they will appear first in the ingredient...
legumes
FIVE FROZEN FOODS FOR THE FREEZER When buying frozen packaged foods, choose nutrient-rich oneswith more vitamins, minerals and fibre, and less sodium, fatand sugar. Look for plain frozen foods that you can seasonyourself. • Vegetables. Along with peas and corn, try frozen leafy greens such as spinach, kale or mixed Asian vegetables. Frozen is just as nutritious as fresh!26 27 • Fruit. Frozen peaches, mangos and berries can be part of an healthy breakfast or snack on the go. Transform your frozen berries into tasty smoothies by mixing them with probiotic yogurt and adjusting the consistency to taste with a little 100% pure fruit juice. • Fish. Keeping plain, unbreaded...
chicken-sandwich
Have you ever gone to the store, bought groceries, filled your fridge and then stopped the next day to pick up a “meal-togo”? You need a plan! A food shopping and cooking plan will help you feel less stressed about what to feed your family at the last minute. Try these tips: • Plan meals that are easy to make. Slow cooker meals are super-simple – just fill up the slow cooker and turn it on before you head out the door in the morning and you’ll have a hot, satisfying meal ready to eat when you arrive home, such as Beef Stroganoff,to which you simply add plain yogurt and...
supermarket-apples
Nutrient-rich food offers more vitamins, minerals and other nutrients for relatively fewer calories.33You can find nutrient rich foods in just about every aisle of the grocery store: • In the produce section, choose a variety of colourful vegetables and fruits. There are lots of healthy options in the frozen aisle too. When shopping for juice, choose 100% fruit and vegetable juices. • In the cooler section, look for lower-fat milk products,such as skim, 1% or 2% milk and yogurt. Yogurt provides your body with a number of nutrients that contribute to maintaining good health. For example, yogurts made with vitamin D-fortified milk contain calcium and vitamin D that contribute to...
granola-blueberries
You’ve probably heard that you should shop the outer aisles of the grocery store. It’s good advice – that’s where you’ll find vegetables and fruit, fresh lean meat, poultry, fish, eggs and milk products. But don’t avoid the inner aisles! There are lots of healthy choices there too. You’ll find nutrient-rich staples such as no-salt-added canned tomatoes, dried legumes (beans,peas and lentils), whole grains, high-fibre cereals, nuts and low-sodium canned light tuna and salmon. Choose more of these items along with fresh foods from the outer aisles. Steer clear of processed, packaged foods that are low in nutrients and higher in salt or sugar, such as salty snack foods, sugary...
supermarket-shoopingcart
Club-size packages, better prices for bigger quantities, and buy-one-get-one-free sales can be a good deal for larger families. But buying large quantities can sometimes lead to uneaten and wasted food, especially in smaller households.If you buy big, choose items that keep well, such as frozen vegetables and fruit, oatmeal, whole grain pasta and brown rice. Try shopping (and sharing) with a friend to take advantage of family-sized packages and buy-one-get-one deals. You’ll get what you need and cut down on wasted food.Individually packaged perishable food keeps better than large formats once they are opened. For example, choose a large package of drinkable probiotic yogurts, check the expiry date and share...
yogurt-granola
A walk through the grocery store snack aisles can be overwhelming. There are dozens of granola and energy bars,a variety of 100-calorie snack packs, and cookies galore! Keep snacking simple. Fill your cart with healthy options such as: • Yogurt. Try Silhouette Greek-style yogurt for an energizing fat free snack, high in protein and that is also a source of calcium. •Vegetables and fruit. Baby carrots, bananas an dapples make tasty, portable snacks. Pack them with a piece of cheese for satisfying protein. • Unsalted nuts and seeds. Enjoy in small portions,about a handful per snack. • Hummus. A nutritious, satisfying dip for crunchy veggies or whole grain crackers. •...
market-legumes
What you put in your grocery cart can impact your health as well as your waistline. Stock up on healthier food choices that provide lots of nutrients but not a lot of calories, such as vegetables, fruit or fat-free and no added sugar yogurt.  If they’re readily available at home, you’ll be more likely to eat them.39 People who eat a diet rich in vegetables and fruit are more likely to have a healthy weight.40 Put fewer indulgent treats, such as cookies, chocolate and chips, in your cart. If you do indulge every now and then, buy a small package or individually wrapped treats, such as small squares of dark chocolate,...
stirfry-beef
Some frozen food choices are better than others. Read labels and look for foods with less sodium, fat and sugar. Shop for basic, healthy frozen foods that can help you make simple,delicious meals such as: • Super stir-fry. Steam frozen Asian veggies or sauté in a little olive oil. Serve over brown rice and top with tofu and slivered almonds for a quick meatless meal. • Gourmet pasta. A combination of frozen grilledvegetables and frozen cheese tortellini, boiled andthen tossed in a zesty tomato sauce, makes a simpleyet sophisticated meal. • Divine dessert. Slightly thawed frozen raspberries on top of Greek-style vanilla yogurt makes for a delectable dessert or snack....
chicken salad-tomato
We can all use ideas to simplify our lives, especially in the kitchen. One way to make meal preparation a little easier is to plan meals and shop around one main ingredient. Check out these three easy-to-make meals with just one main ingredient:lean ground turkey, beef or chicken.Brown the ground meat or poultry and then divide into three equal portions for use in: • Sensational salad. Season browned meat or poultry with a little chili powder, cumin, garlic powder and lime juice. Add to a salad of leafy greens, defrosted frozen corn, black beans and chopped tomatoes. • One-pot pasta. Toss together cooked whole grain pasta, browned meat or poultry,...
sauce-cucumber
Packaged foods and ready-to-eat meal items, such as the rotisserie chicken at grocery stores, are often high in sodium.Too much sodium is harmful to your health. You can cut back on your sodium intake by making your own meals. Try these fresh ideas and get cooking from scratch:54 • Make your own soups, sauces and salad dressings.A little basil combined with crushed tomatoes makes a simple pasta sauce. Add plain yogurt to your tomato sauces to make a smooth and creamy rosé sauce that you can use on its own or in a pasta gratin dish. • Enjoy more vegetables and fruit. They’re naturally sodium free. Whenever possible, use fresh...
lunch-sante
Whether you’re a busy single person or a time-crunched working parent, swapping meals with friends can save you time in the kitchen. On the weekend, make a large batch of a healthy, easy-to-share meal, such as vegetable lasagna, hearty chili or lentil soup. Split it into portions and share it with a friend or two. They do the same and share with you.You’ll get different healthy meals to enjoy during the week but without shopping for ingredients or cooking.Don’t forget about breakfast! You make whole grain pancakes, your friend makes French toast, and then you swap. Refrigerate or freeze the food, and then just pop a piece into the toaster...
YogourtLaitFromage
No, eggs aren’t a dairy product, but you can find them in the cooler aisle along with other nutrient-rich choices such as yogurt, milk, cheese and milk alternatives such as fortified soy beverage. Take these tips to the cooler aisle: • Yogurt. Try Greek-style yogurt for a dessert high in protein, or drinkable yogurts for a quick snack when you’re on the go. • Milk. Skim, 1% or 2% milk makes a refreshing drink,and it’s filled with bone-boosting nutrients such as calcium, vitamin D and protein. If you don’t drink milk, choose a fortified soy beverage. Chocolate milk has all of the same great nutrients as white milk. Chocolate milk...
supermarket family
Elderly parent? Picky toddler? Newly declared vegetarian teen? Food allergy? When shopping for family members with different health needs or preferences, it helps to plan ahead. • Plan menus and grocery lists together. Include food options that everyone can enjoy. Look at cookbooks,magazines or websites for meal ideas that meet your needs. • Take into account each person’s energy needs and appetite. Children have smaller stomachs than adults and their appetite is also smaller. Choose smaller formats, such as nutritious and delicious drinkable yogurts made for children. • Try a “do-it-yourself” meal, such as fajitas, tacos,sandwiches or salads. Just put all the healthy ingredients on the table and let everyone...
market_family
The grocery store is a great starting point to get kids interested in food, cooking and nutrition.38 Involve your child in planning meals and adding items to the grocery list. At the store, talk about how much food costs, where it comes from and howto make healthy choices. Teach them what food provides their body, for example dairy products such as yogurt provide calcium that contributes to the formation and normal development of bones and teeth. These tips can make your shopping experience more enjoyable: • Minimize stress. Timing is everything! Shop when the store isn’t busy. Don’t go when your child is tired or hungry. • Explore and experiment. Let...
soupe courge
Cooking at home doesn’t mean never using convenience foods. In fact, healthier versions of convenience foods can be time savers when it comes to getting healthy meals on the table. Next time you’re shopping, look for these nutritious options: • Pre-cut butternut squash. Simmer in broth to make a nutritious soup in minutes. • Ready-to-go stir-fry vegetables. For a quick meal, just add tofu, cashews, or leftover chicken or beef, and you’re ready to go! • Crushed tomatoes, sliced mushrooms and pre-cut peppers. Combine these veggies for a fast pasta sauce. • Pre-made salads. For a simple, light lunch or dinner, just sprinkle with almonds and serve with wholegrain bread....
boisson
Sugary drinks contain more calories than most people need.In fact, some sugary drinks have as many calories as a wholemeal! Sugary drinks include energy drinks, fruit drinks, pop, sports drinks, slushes, specialty coffee and tea drinks, and vitamin-enhanced water. Most sugary drinks provide little or no nutrition and take the place of nutritive beverages such as water, milk or drinkable yogurt. (An exception is chocolate milk; although it has added sugar, it is a nutrient-rich choice.) Excess calories from all sources, including sugary drinks,can lead to weight gain. Excess body weight can increase the risk of diabetes, high blood pressure and heart disease.Sipping on sugary drinks throughout the day can...
fridge
When you open your fridge door, the first foods you should see are healthy ones. Studies show that people are more likely to choose healthy foods, such as vegetables and fruit, if they’re easily available .28,29 Try these simple tips to organize a healthy fridge: • Keep fresh snacks, such as hard-boiled eggs, cut veggies and fruit, bean dips and drinkable probiotic yogurt in plain sight. • If you have snacks that are higher in fat and/or sugar,such as cakes and pudding, put them into containers you can’t see through – that way, you won’t be tempted.30 Do this with foods in your pantry too! • Keep milk, sparkling water...
tomato_630x333
FIVE FRESH FOODS FOR YOUR FRIDGE When buying packaged foods, choose nutrient-rich ones that have more vitamins, minerals and fibre, and less sodium, fat and sugar. • Yogurt, milk and cheese. With up to 16 essential nutrients, milk products make a super snack or a smart addition to cooking and baking. Choose lower fat milk products that contain mostly basic ingredients such as milk. Add yogurt every day to your lunch box, it’s a healthy snack that will fill your hunger between meals. • Fresh vegetables and fruit. They’re filled with fibre, vitamins and minerals for good health. Keep colourful cut veggies and fruit ready for grab-and-go snacks. • Eggs....
chickpeas_630x333
FIVE FANTASTIC FOODS FOR YOUR PANTRY When buying packaged foods, choose nutrient-rich ones that offer more vitamins, minerals and fibre, and contain less sodium, fat and sugar. Look for canned foods, such as beans, tomatoes or fish, without added salt. • Legumes, including canned or dried peas, beans and lentils. These protein-rich plant foods make satisfying soups, stews and chillies that are deliciously nutritious. • Tomatoes, whole, diced or crushed, in cans. These make a beautiful base for a simple pasta sauce, soup or casserole. Garnish with fresh herbs for a delicious taste. • Fruit, dried, jarred or canned. Try adding a scoop of mashed canned pears to pancakes, muffins...