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Healthy eating - Smart small steps

January 10, 2014


Put a rainbow on your plate at every meal

Four nutritious suggestions for the new year

Served up in moderate portions by Karen Koeppe, Packard Health Registered Nutritionist and Certified Diabetes Educator.


  1. Make a "Veg-Out" bag
    Keep it front & center in the fridge  

    Fill a gallon-size self-seal baggie with strips of bell peppers (green/red/orange), grape or cherry tomatoes, baby carrots, broccoli, cauliflower florets, cuke coins, sugar snap peas - whatever looks good. Make a big batch as soon as you get home from the store. It'll be ready and waiting when the urge to snack strikes.

  2. Work a serving of fruit into every breakfast

    4-oz calcium-fortified orange juice, raisins or snipped dried apricots/dates in a bowl of oatmeal, or a "portable" banana or clementine as you dash out the door.

  3. Cook BIG batches of whole grains and beans

    Prep is almost effortless and they keep up to a week in the fridge, making day-to-day cooking a breeze.

  4. Observe Meatless Mondays
    Here's Karen's scrumptious recipe for Sweet Potato Enchiladas  to get us going.