Better-for-You Family Favorites for a Healthier Routine
Taking time to nurture your health and well-being starts with building healthier habits. As the seasons change, challenge yourself to make small yet consistent choices that help you and your family through transitions at school, the office or wherever your days take you. (Family Features)
To help you establish (or re-establish) healthy habits during mealtime and beyond, consider these tips and this amazing recipe.
Eat Meals Together
“Making time for meals together as a family provides a chance to connect and decompress,” said Bridget Wojciak, director of nutrition at Kroger Health, a national sponsor of the American Heart Association’s Healthy for Good initiative. “In fact, regular meals at home can help reduce stress, boost self-esteem and improve feelings of connection.”
Bring everyone together with a better-for-you seasonal favorite like Turkey and Bean Tostadas.
Make Time for Yourself
Chronic stress can have a negative impact on mental and physical health, but turning lost moments – like a meal by yourself spent mindlessly scrolling through social media – into mindful moments can help. Try practicing gratitude at the table by thinking of three things you’re grateful for or putting your fork down between each bite to savor the flavor and consider the nourishment you’re receiving.
Enjoy the Cooler Temperatures
Cooler temperatures can make it more enjoyable to take advantage of outdoor exercise, which is a good way to soak in vitamin D to improve your mood and boost immunity. Going for a brisk walk after mealtime (solo or with your pet), jogging and even raking leaves are examples of activities that count toward the American Heart Association’s recommended 150 minutes of moderate physical activity per week.
Visit heart.org/healthyforgood to download more heart-healthy recipes and find more tips for a healthier you in mind, body and heart.
Tuna Pasta Casserole
Recipe courtesy of the American Heart Association’s Healthy for Good initiative
- 4 ounces dried whole-wheat rotini pasta (about 1 1/2 cups)
- nonstick cooking spray
- 16 ounces frozen mixed vegetables, thawed
- 1 pouch (11 ounces) low-sodium chunk light tuna
- 1 can (10 3/4 ounces) low-fat, low-sodium condensed cream of chicken soup
- 1/2 cup chopped roasted red bell peppers
- 1/2 cup fat-free half-and-half
- 1 teaspoon all-purpose, salt-free seasoning blend
- 3/4 cup crushed low-sodium, whole-grain crackers
- 1/4 cup shredded or grated Parmesan cheese
- Prepare pasta according to package directions, omitting salt. Using colander, drain well. Transfer to large bowl.
- Preheat oven to 350 F. Lightly spray 2-quart glass baking dish with nonstick cooking spray.
Stir mixed vegetables, tuna, soup, roasted peppers, half-and-half and seasoning blend into pasta until combined. Transfer to baking dish. Top with crackers and Parmesan cheese.
- Bake, uncovered, 25-30 minutes, or until casserole is warmed through and topping is golden brown.
Nutritional information per serving: 400 calories; 7 g total fat; 2.5 g saturated fat; 0 g trans fat; 2 g polyunsaturated fat; 2 g monounsaturated fat; 30 mg cholesterol; 537 mg sodium; 52 g carbohydrates; 8 g dietary fiber; 7 g sugars; 32 g protein.
American Heart Association
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