Healthy Ideas

Nuts and Seeds

Easy Ways to Add Whole Grains

  • Use 100% whole grain bread, pita, wraps for sandwiches
  • Opt for whole grain cereals and oatmeal
  • Mix granola into yogurt
  • Offer air-popped popcorn as an afterschool snack
  • Replace white pasta with whole grain pasta
  • Replace white rice with brown rice

Easy Ways to Add Nuts & Seeds

  • Add on top of hot oatmeal or cold cereal
  • Sprinkle on top of a salad
  • Add slivered almonds to cooked veggies
  • Mix with dried fruit
  • Include in a homemade trail mix with dry whole grain cereal and dried fruit
  • Mix into yogurt
  • Don’t forget nut butters! Spread on whole grain bread or crackers; use as a dip for fruit


  • Protein
  • Fiber
  • Vitamins
  • Minerals
  • Antioxidants
  • Beans: soy, kidney, black, white, pinto, lima and more
  • Lentils: brown, French, red, Beluga lentils
  • Peas: green, yellow, chickpeas, split

Easy Ways to Add Legumes

  • Toss in salads.
  • Eat veggie burgers.
  • Add to stews, casseroles or soups.
  • Make black bean or chickpea dips.
  • Toss in veggie fajitas.
  • Roast in oven for a crunchy snack.
  • Offer edamame as an appetizer.
  • Great as a finger food for new eaters!

Plant Foods Can be Affordable

  • Fruits & Vegetables:
  • Buy seasonal produce
  • Shop farmer’s markets (fun for the whole family!)
  • Grow a garden (great for kids to do, too!)
  • Buy fresh in season or frozen vegetables
  • Buy fresh in season or canned fruit in its own juice
  • Buy low-cost fresh vegetables: carrots, potatoes
  • Whole Grains:
    • Buy 100% whole grain items on sale
    • Buy 100% whole grain bread on sale and freeze for later
  • Nuts:
    • Buy nuts on sale
    • Buy peanut butter
    • Consume nuts in small portions
  • Legumes:
    • Legumes are one of the least expensive protein items (no excuses here!)

Plan for More Plant Foods

  • Make a grocery list and plan meals
  • Busy night strategies:
    • Crockpot, table top grill, Panini press, rice cooker for grains, cold meals
  • Make ahead
    • Use the weekend to double recipes for later
    • Freeze meals for another day

Meals with More Plant Foods

Bean-based meals

  • Black bean Quesadilla with avocado, tomato and lettuc
  • Navy bean or split pea soup with a side salad
  • Bean chili with whole grain rolls and sliced oranges
  • Bean burritos or tacos with cheese, slaw, and salsa

Whole Grain-based meals

  • Quinoa with stir fry vegetables
  • Barley, beef and vegetable soup
  • Bulgur salad with vegetables
  • Vegetable kabobs

Snacks Kids Love

  • Bean and cheese mini-quesadillas
  • Nut butter on whole grain crackers
  • Raw vegetables with hummus
  • Fruit smoothie
  • Fruit and yogurt parfait
  • Whole grain cereal and low fat milk
  • Baked potato with broccoli and low fat cheese
  • Fresh veggies with yogurt dip

Dining Out with More Plant Foods

Appetizer Tips:

  • Salad
  • Vegetable-based soup

Smart Entrees:

  • Salad topped with sunflower seeds
  • Sandwich on whole grain bread
  • Whole grain pasta
  • Extra veggies on pizza

Best Sides:

  • Double up on vegetables
  • Ask for brown rice instead of white
© 2016 Marsh Supermarkets, Inc.