Hot Topics     Home and Family     Health Guide    

Make mealtime easy



Simple ingredients are key

Make mealtime easy

Maintaining healthy habits and managing schedules for the entire family is often easier said than done. When you’re strapped for time, look for food and ingredients with versatility that allow you to balance nutrition with flavor.

Plan Ahead by Meal Prepping
Start by looking at recipes that highlight ingredients you have on hand. Meal prepping allows you to plan for a week of healthier choices and think creatively about using the same bulk ingredients in multiple ways – stretching your grocery budget while eliminating food waste.

Add Something Whole 
Adding fruit is a smart wellness strategy, but some options are better for you than others. One example without any added sugar is Sun-Maid Raisins – a whole-fruit, nutrient-dense option with 0 grams of added sugar per 1/4-cup serving. Easily added to savory and sweet dishes and snacks, raisins are reliably delicious.


“Raisins do a lot of favors for your body and help keep a body strong,” said Wendy Reinhardt Kapsak, MS, RDN, president and CEO, Produce for Better Health Foundation. “The whole fruit contains fiber, vitamins and minerals, and they aid in digestion, too. Raisins also add flavor and can act as a better-for-you ingredient. Whole fruits like raisins are a fabulous addition to breakfast cereal, yogurt, salads, fancy party trays and trail mixes, and they are a convenient on-the-go snack that travels well.”

Swap Recipe Ingredients
Substituting ingredients for more nutrition and less sugar can transform your favorite dishes into healthier versions. Using lean protein in place of a higher fat alternative or switching traditional pasta for zucchini or squash noodles are two popular options for main dishes. You can also make better-for-you baked goods by replacing oil with an equal amount of applesauce in muffins and quick breads or half as much applesauce as oil in a recipe for a cake or cookies.

Practice Smart Snacking
Choosing snacks that are nutrient-dense and fulfilling can give your body the energy it needs between meals. As a result, you’ll be less tempted to nibble on empty calories or sit down for a meal feeling overly hungry, which makes it harder to practice portion control. Portable snacks like dried fruit and trail mix are good for an on-the-go pick-me-up.

Clean Out the Kitchen
Kids and grownups alike tend to gravitate toward what’s simple, tasty and accessible. As you get into routines, use a critical eye to take a look at the choices in your cupboards, pantry and fridge and see where you can make some changes. While an occasional treat is perfectly fine, filling your kitchen with healthy amounts of tasty and nutritious ingredients and snacks makes it easier to form healthier habits that will stick.

Find more inspiration for easy and tasty ways to improve your family’s nutrition at sunmaid.com.

Deliciously Good Dried Fruit

Traditional dried fruits like apricots, dates, figs, prunes and raisins are filled with nutrients and natural goodness. 

They are naturally low in sodium and have no saturated fat. Dried fruits also contribute to your daily intake of potassium, which helps maintain healthy blood pressure.

Phytonutrients found in dried fruits help suppress the growth of oral bacteria associated with cavities and gum disease.

Not only do dried fruits help your digestive system by providing soluble and insoluble fiber, they also contain fructans that are considered prebiotics, which are believed to improve gut health.

Naturally fat- and cholesterol-free, a 1-ounce serving of dried fruit contains less than 100 calories.

Eating certain whole fruits, including raisins and other dried fruits, is also associated with a lower risk for Type 2 diabetes.



Other articles by HVP News Reporters


  • Understanding 'Warning Strokes'

    What to expect if you experience stroke symptoms, even if they disappear

    Diagnosing a transient ischemic attack (TIA), sometimes called a “warning stroke,” can be challenging because symptoms often disappear within an hour. However, it’s important to seek emergency assessment to help prevent a full-blown stroke. read more »
  • Managing your family's year-round health

    Protect everyone from infectious diseases

    According to the Centers for Disease Control and Prevention (CDC), vaccines help create protective antibodies that fight off infections. read more »
  • What to know about Pulmonary Arterial Hypertension

    treatment can help control symptoms and improve quality of life

    Each year, an estimated 500-1,000 people nationwide are diagnosed with pulmonary arterial hypertension (PAH). While there’s currently no cure, treatment can help control symptoms and improve quality of life. read more »
  • Bring back family bonding this fall

    3 ways to free up busy schedules to spend time with loved ones

    Busy fall schedules often leave little time for the things that matter most – sharing special moments with those you love. This year, as time seems to speed up during another school year, making family bonding a priority in your household can start with a few simple tricks. read more »
  • Top tips for a more organized kitchen

    Save time and money

    Better organization in the kitchen means spending less time searching for the right ingredient or tool so you can have more time for savoring meals with family and friends, and more time for personal pursuits. read more »
  • 6 small, kind gestures to make a big impact each day

    Performing acts of kindness improves individual well-being

    Everywhere you look, you can see moments of kindness. From a friend sending a thoughtful text message to a stranger holding the bus for someone running late or a person paying for someone else’s coffee, acts of kindness happen every day. read more »
  • Keeping babies safe

    Tips to help prevent some of the biggest dangers

    Tips to help prevent some of the biggest dangers for babies include safe sleeping habits, product recalls, baby proofing & car safety read more »
  • Tips to get tour student prepped for college entrance exams

    Help get your teen ready

    Is the SAT or ACT on the horizon for your high schooler? A lot of emphasis is placed on college entrance exams, and your child may be anxious about their scores. read more »
  • More than two-thirds of Americans plan to get a flu shot this season

    CVS Pharmacy® and MinuteClinic® encourage consumers to get an annual flu shot and stay up to date on routine vaccinations

    CVS Health® (NYSE: CVS) is prepared to meet patients' vaccination and other preventive health care needs as flu season approaches. CVS Pharmacy® and MinuteClinic® are offering the annual flu vaccine at locations nationwide. CVS Pharmacy is also offering the new respiratory syncytial virus (RSV) vaccine, which has been approved for adults ages 60 and up. read more »
  • 10 phrases to say to children every day

    Instill valuable life skills and boost their self-esteem

    As parents, you play a pivotal role in shaping your child’s character, confidence, and overall development. Every interaction is an opportunity to instill valuable life skills and boost their self-esteem. read more »