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Eating well isn’t just about
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The food we eat — and how
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BreakfastSnackPlant-basedSmart fatsHome cookingWellnessBreakfastSnackPlant-basedSmart fatsHome cookingWellness

BreakfastSnackPlant-basedSmart fatsHome cookingWellnessBreakfastSnackPlant-basedSmart fatsHome cookingWellness

Start quiz
Q1/6
Do you eat
breakfast?
Oatmeal with toppings
Q1/6

Great job
eating breakfast!

Consider eating
breakfast every day.

If you wake up tired or feel your energy dip as the morning progresses, give breakfast a shot. Breakfast can help with energy levels and may even increase the quality of your sleep.1 Food is one of the clues your body uses to set its circadian rhythm, or internal clock. Eating breakfast is a cue that your day has started, and you need energy to go, go, go. That, in turn, gives your body a sense of when your day will end and to scale back on the energy-creating hormones, leading to better sleep.

Plus, breakfast really does break your overnight fast which is important because it replenishes your body’s supply of blood sugar that was used during sleep. Every cell in your body uses sugar from your blood to function properly.2 When your blood sugar level is too low after a night of fasting, you may not be functioning at your best. Replenishing that blood sugar when you wake with a smart breakfast is key.

Not just that, eating breakfast kicks your metabolism into gear, which can benefit your overall health, according to Brenda Garcia, MS, RD, Health and Wellness manager at United Supermarkets.

“A working metabolism can help to energize the body, prevent fatigue and weight gain - and improve focus and information processing.”
Brenda Garcia, MS, RD
Health and Wellness manager at United Supermarkets
Man and daughter making healthy food

“A working metabolism can help to energize the body, prevent fatigue and weight gain - and improve focus and information processing,” she explained.

Looking for breakfast ideas? Grains, fruit and protein are Garcia’s top recommendations. Specifically, she suggests whole wheat toast topped with peanut butter and fruit, hard boiled eggs, yogurt, nuts and seeds.

Consult your doctor before making diet changes, especially if you have food allergies or medical conditions.

1Gwin, J., Braden, M., & Leidy, H. (2019). Breakfast habits are associated with mood, sleep quality, and daily food intake in healthy adults (OR08-02-19). Current Developments in Nutrition, 3(Suppl 1), nzz050.OR08-02-19. https://doi.org/10.1093/cdn/nzz050.OR08-02-19

2Edwards, S. (2016). Sugar and the brain, Harvard Medical School, https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain

Q2/6
Do you snack
between meals?
Hands holding popcorn
Q2/6

You’re a
snack fan!

Snacks? You’re more of
a meals person.

Snacking is often associated with stress or boredom. But, that’s mindless snacking. Smart snacking—making intentional food choices and paying attention to your body’s hunger cues—can actually help you stay energized and focused.

“Snacks can provide a boost of energy, keep hunger in check to prevent overeating at the next meal and provide extra nutrients to your diet,” Garcia said of snacking’s benefits. Like breakfast, snacking can keep energy and blood sugar levels from dipping too low, which can impact mood and performance.

To optimize your snacking choices, focus on snacks that are balanced and can keep you satisfied. Think food with fiber, complex carbohydrates, protein and small amounts of unsaturated fat like pistachios, carrots and hummus, low-fat yogurt, fruit and popcorn with parmesan cheese. Also, listen to your body and don’t overeat, which can swing blood sugar levels from being too low to too high. High blood sugar, like low blood sugar, can cause problems.

“Snacks can provide a boost of energy, keep hunger in check to prevent overeating at the next meal and provide extra nutrients to your diet.”
Brenda Garcia, MS, RD
Health and Wellness manager at United Supermarkets
Snacking woman looking at phone

Consult your doctor before making diet changes, especially if you have food allergies or medical conditions.

Q3/6
How meat-based
is your diet?
Hand holding burger
Q3/6

Meat plays
a big role in your diet.

You’re keeping it pretty
plant-based.

Plant-based eating may help with weight management, stabilizing blood pressure3 and cholesterol levels.4 Not just that, a plant-based diet may improve your mood. There’s a chemical found only in plant foods that counters a specific enzyme associated with depression.5

What’s important to remember is that a plant-based diet isn’t just about eliminating meat from your plate. It’s about enriching your diet with the addition of more fruits, vegetables, nuts, seeds and grains.

“Instead of meat being the main star of your dish, try to have the star be a vegetable or grain while the meat is more of an accent,” Garcia suggested.

She also added that a plant-based diet doesn’t have to be expensive or time-consuming. Look to the freezer aisle for budget-friendly frozen produce. Canned fruits and vegetables and bulk grains can be cost-effective, timesaving and nutrient-dense options.

“Instead of meat being the main star of your dish, try to have the star be a vegetable or grain while the meat is more of an accent.”
Brenda Garcia, MS, RD
Health and Wellness manager at United Supermarkets
Tofu salad

Consult your doctor before making diet changes, especially if you have food allergies or medical conditions.

3Tomé-Carneiro, J. and Visioli, F. (2023). Plant-based diets reduce blood pressure: A systematic review of recent evidence. Current Hypertension Reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10224875/

4Kaiser Permanente. (2013). The plant-based diet. SCPMG Regional Health Education. https://www1.villanova.edu/content/dam/villanova/dining/documents/Nutrition/Plant%20Based%20Diet%20Booklet.pdf

5Dhiman, P., Malik,N., Sobarzo-Sánchez, E., Uriarte E. and Khatkar A. (2019). Quercetin and related chromenone eerivatives as monoamine oxidase inhibitors: Targeting neurological and mental disorders, Molecules, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6385169/

Q4/6
How often do you eat
smart fats? (like olive oil, avocado,
salmon, nuts and seeds)
Oil poured on salad
Q4/6

Great work incorporating
smart fats into your diet.

Try incorporating more
smart fats in your diet.

Forget what you learned back in the dark ages of nutrition: Fat is good for you. That’s right! Fat is needed by organs and cells in your body6 and when combined with other lifestyle habits, like regular physical activity and a balanced diet, can contribute to improved mental health. In fact, diets very low in fat have been linked to depression, anger and irritability.7

Foods rich in omega-3 fatty acids—often called smart fats—can be particularly beneficial.8 Smart fats include nuts, fish, seeds and plant-based oils like extra virgin olive and avocado, according to Elaine Magee, MPH, RD, corporate dietitian at Albertsons Companies.

Still, there are fats to avoid. Magee says to limit ultra-processed foods with partially hydrogenated oils like store-bought frosting, microwavable popcorn, vegetable shortening and packaged baked goods. She also recommends minimizing high-fat meats and dairy, like cream and butter, as well as oils like palm and coconut, which are naturally high in saturated fats.

Smart fats include nuts, fish, seeds and plant-based oils like extra virgin olive and avocado.
Avocado in hands

Consult your doctor before making diet changes, especially if you have food allergies or medical conditions.

6Dietary fats. Eat Smart. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats#:~:text=Yes%2C%20it%20does.,and%20produce%20important%20hormones%2C%20too.

7(2020). A low-fat diet can make you angry, irritable and depressed. Psychology Today. https://www.psychologytoday.com/us/blog/the-science-mental-health/202002/low-fat-diet-can-make-you-angry-irritable-and-depressed#:~:text=Research%20shows%20that%20not%20eating,of%20a%20healthy%2C%20balanced%20diet.

8Omega-3 fatty acids: An essential contribution. The Nutrition Source. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/#:~:text=These%20are%20essential%20fats—the,flaxseed%20oil%2C%20and%20leafy%20vegetables.

Q5/6
Do you cook most
of your meals at home?
Cutting peppers
Q5/6

You’re a big
home chef.

Work on preparing more
healthy meals at home.

Cooking at home can be more nutritious than eating out. And, because you have total control when it comes to which ingredients to include, you can focus on incorporating foods like fruits and veggies and smart fats like nuts, fish, seeds, olive oil and avocados. You can also avoid stocking processed foods heavy in vegetable shortening in your pantry.

Eating at home doesn’t have to mean a whole lot of time and work. You can purchase fruits and veggies that are pre-cut and other foods, like nuts and seeds, don’t need anything in the way of preparation. And you don’t need to be chained to your kitchen for every bite you take. Even switching one meal or snack a day from dining-out to homemade can make a difference.

While cooking at home often does mean less salt and sugar, it doesn’t mean anything you eat will be less delicious. “Pump up the flavor with herbs, spices and zest from citrus,” Magee said.

While cooking at home often does mean less salt and sugar, it doesn’t mean anything you eat will be less delicious.
Man using app to buy healthy food at grocery store

Consult your doctor before making diet changes, especially if you have food allergies or medical conditions.

Q6/6
What’s one area of your
well- being you’d like to improve?
Couple eating healthy picnic outside
Q6/6

Spotlight on
better sleep

Spotlight on
enhancing energy

Spotlight on
improved focus

Spotlight on
boosting your mood

Looking for higher quality Zs? The food you eat can impact sleep quality, according to Molly Tevis, RDN, LD, digital and loyalty marketing manager of Albertsons Intermountain Division.

She recommends foods that are rich in Vitamin B6. “Vitamin B6 may support sleep health,” Tevis explained. Vitamin B6-rich foods include chickpeas, tuna, potatoes, turkey, beef liver, cereal, salmon and bananas.

Consult your doctor before making diet changes, especially if you have food allergies or medical conditions.

Want to amp up your energy reserves? Focus on what fuels your body.

First, portion size is key. Moderately sized meals that you stop eating when you’re comfortably full, not stuffed, will help avoid that “food coma” feel, Magee said. She also recommends balancing your meals with whole foods rich in protein, carbohydrates and fat. This is the type of fuel that will supply your body with a steady stream of sustained energy, as opposed to a quick burst.9

Consult your doctor before making diet changes, especially if you have food allergies or medical conditions.

If you’re hoping to amp up your brainpower, think about how you’d eat for heart health. “Basically, what’s good for the heart is good for the brain,” Magee said

The brain is highly susceptible to oxidative damage and inflammation, she explained. Take care of it by focusing on foods rich in antioxidant and anti-inflammatory compounds. Think colorful fruits and vegetables, nuts, olive oil and fatty fish.10

Consult your doctor before making diet changes, especially if you have food allergies or medical conditions.

If you’re trying to see the glass half-full a bit more, what you include in your diet can help. And we do mean include. “We too often focus on what we should subtract from our diets, but by adding nutrient-dense, balanced food choices, we can make improvements in how we feel one bite at a time,” said Tevis.

Try to incorporate high fiber and fermented foods, which include certain yogurts, raw cheese, miso and raw apple cider vinegar.11 Fish, nuts, whole grains, fruits and vegetables are other diet staples that may help with mood.12 And of course meal size and frequency can impact blood sugar,13 which can correlate to irritability levels.14 Go for balanced meals that will keep your blood sugar stable for as long as possible.

Consult your doctor before making diet changes, especially if you have food allergies or medical conditions.

Sweet dreams sweet potato chickpea bowls
Time to cook: 30min Serves: 2
Try this filling meal with ingredients like chickpeas, turmeric and extra virgin olive oil.
Peak energy panzanella with white beans
Time to cook: 30min Serves: 2
Here’s a plant-based meal that balances protein, carbohydrates and fat to fuel your body.
Focus up frittata
Time to cook: 30min Serves: 2
Here’s a protein-packed recipe you can make for breakfast, lunch or dinner that’s a tasty way to get in those colorful veggies.
Happy honey mustard miso salmon
Time to cook: 30min Serves: 2
Here’s a hearty main dish that includes ingredients with the potential to boost your mood like salmon and fermented miso paste.

Ingredients

  • 1 crown broccoli
  • 1 15 oz can chickpeas
  • ½ bunch kale
  • ½ lemon
  • ½ medium red onion
  • ¾ lb sweet potato
  • 1 pinch black pepper
  • ⅜ tsp chili powder
  • ⅜ tsp ground cumin
  • 1 ¾ tsp extra virgin olive oil
  • 1 pinch garlic powder
  • 1 pinch dried oregano
  • ¾ tsp maple syrup
  • ⅜ tsp salt
  • ¼ cup tahini
  • 1 pinch ground turmeric

Ingredients

  • 1 15 oz can cannellini or white kidney beans
  • ½ English cucumber
  • ½ small package fresh basil
  • 4 oz fresh mozzarella cheese
  • 1 clove garlic
  • 1 pint grape tomatoes
  • 1 shallot
  • 1 whole grain bun or roll
  • ⅛ tsp black pepper
  • ¼ tsp Dijon mustard
  • 1 ½ tbsp extra virgin olive oil
  • ⅜ tsp red wine vinegar
  • ¼ tsp salt

Ingredients

  • 1 avocado
  • 2 oz cheddar cheese
  • 6 eggs
  • ½ small bunch green onions or scallions
  • 1 jalapeño pepper
  • 1 red bell pepper
  • ½ medium red onion
  • ⅛ tsp black pepper
  • 1 pinch chili powder
  • 1 pinch ground cumin
  • 1 tbsp extra virgin olive oil
  • ¼ tsp salt

Ingredients

  • ⅛ cup sliced almonds
  • 6 oz broccoli slaw
  • ½ English cucumber
  • 1 inch piece ginger root
  • ½ small bunch green onions or scallions
  • ¼ cup honey mustard dressing
  • 30 ml miso paste
  • 1 red bell pepper
  • ¾ lb salmon filet
  • ⅜ tsp extra virgin olive oil
  • 2 tsp toasted sesame oil
Sweet potato chickpea bowl
Panzanella with white beans
Cheese and vegetable frittata
Honey mustard miso salmon

Directions

  1. Preheat oven to 400°F.
  2. Wash and dry the sweet potato, broccoli, kale and lemon.
  3. Peel the sweet potatoes and onions and cut into 1-inch pieces. Transfer to a medium bowl and add oil, salt and pepper. Toss to coat. Place veggies on a baking sheet and bake until softened, about 10 minutes. Reserve bowl for later use.
  4. While veggies cook, rinse and drain the chickpeas and set aside.
  5. Separate broccoli into bite-sized florets and cut stems into smaller pieces. Place broccoli in the medium bowl, add oil, salt and pepper and toss to coat. Add to baking sheet with the sweet potatoes, tossing to combine. Bake until cooked through, about 10 more minutes. Reserve bowl for later use.
  6. Preheat a skillet over medium-high heat.
  7. Combine cumin, chili powder, garlic powder, oregano, turmeric, salt and black pepper in a small bowl.
  8. When the skillet is hot, add oil and swirl to coat the bottom of the pan.
  9. Add chickpeas and spices to the skillet and toss to coat. Cook, stirring occasionally, until chickpeas are golden and fragrant, about 10 minutes. When done, set aside.
  10. While chickpeas cook, fold kale leaves in half lengthwise and slice off the stems. Chop or tear leaves into bite-sized pieces and transfer to the medium bowl. Add oil, salt and pepper and toss to combine. Add to the baking sheet and cook until wilted, about 5 more minutes.
  11. Juice lemon into a small bowl and add tahini, maple syrup and 2 tbsp of water, whisking to combine. Add additional water as needed to reach a drizzling consistency.
  12. To serve, divide roasted vegetables and chickpeas between bowls. Drizzle with tahini-maple dressing and enjoy!

Directions

  1. Wash and dry tomatoes, cucumber and basil.
  2. Rinse and drain the beans.
  3. Peel and mince or press the garlic. Transfer to a large salad bowl.
  4. To the garlic, add olive oil, red wine vinegar, mustard, salt and pepper. Whisk together.
  5. Quarter the cucumber lengthwise, then slice crosswise into ¼-inch-thick pieces at an angle. Add to the salad bowl.
  6. Halve the grape tomatoes and add to the salad bowl.
  7. Pick the basil leaves off the stems and slice leaves into a chiffonade. Add to the salad bowl.
  8. Peel and halve the shallot lengthwise, then thinly slice crosswise into half-rounds. Add to the salad bowl.
  9. Dice the mozzarella into ¾-inch cubes and add to the salad bowl.
  10. Add olive oil to a nonstick skillet and preheat over medium heat.
  11. Dice the bun or roll into ¾-inch cubes.
  12. Once the skillet is hot, add the bread cubes and cook, stirring frequently, until toasted and browned, 4 to 6 minutes. Transfer to a bowl.
  13. Add the beans to the skillet and season with salt and pepper. Cook until heated through, 1 to 2 minutes.
  14. Add the beans and bread cubes to the salad bowl. Toss to combine.
  15. To serve, divide the salad between plates or bowls. Enjoy!

Directions

  1. Wash and dry bell pepper, jalapeño pepper, avocado and green onions or scallions.
  2. Preheat the oven to the broil setting and position the rack in the upper third of the oven.
  3. Quarter the bell pepper lengthwise. Remove and discard the stem, seeds and membranes. Slice the quarters crosswise into small strips and transfer to a medium bowl.
  4. Quarter the jalapeño pepper lengthwise. Remove and discard the stem, seeds and membranes. Finely dice the pepper and add to the bowl with the bell pepper.
  5. Preheat an ovenproof skillet over medium heat.
  6. Trim off and discard the ends of the onion and remove the outer layer. Halve the onion lengthwise, then thinly slice crosswise. Add to the bowl with the peppers.
  7. Trim and discard the ends of the green onions. Cut the onions crosswise into ¼-inch pieces at an angle. Transfer to a small bowl.
  8. Once the skillet is hot, add olive oil and swirl to coat the bottom.
  9. To the skillet, add the peppers, onion and about ¾ of the green onions. Save the rest of the green onions for garnishing. Season with chili powder, cumin, salt and pepper. Cook, stirring frequently, until the vegetables have softened, 4 to 6 minutes.
  10. Coarsely grate cheddar cheese
  11. In a medium bowl, whisk together the cheddar, eggs, water, salt and pepper.
  12. Pour the egg mixture into the skillet. While tilting the skillet with one hand, lift up the edges of the frittata with a spatula and let the eggs run underneath during the first few minutes of cooking. Cook until most of the frittata is set, but the top is still runny, 4 to 5 minutes.
  13. Halve the avocado lengthwise and twist the halves to separate, then remove the pit with a knife or spoon. Thinly slice the flesh crosswise without piercing the skin and scoop out.
  14. Transfer the skillet to the oven and broil until the top is set and lightly browned, 2 to 3 minutes.
  15. To serve, cut the frittata into wedges and divide between plates. Top with avocado slices and remaining green onions. Enjoy!

Directions

  1. Preheat oven to 450°F. Coat a small baking dish with a thin layer of oil and set aside.
  2. Wash and dry ginger root, red bell pepper, English cucumber and green onions or scallions.
  3. Peel and mince ginger and place in a medium bowl along with miso, half the honey mustard dressing, 2 tbsp of water and 1 tsp of sesame oil. Whisk to combine.
  4. Pat salmon dry with paper towels, place in the baking dish and drizzle with half of the glaze.
  5. Place baking dish in the oven and bake until salmon is cooked through, about 10 minutes.
  6. While salmon cooks, add remaining honey mustard dressing and 1 tsp of sesame oil to the bowl with the remaining glaze. Whisk to combine.
  7. Trim, seed, and slice bell pepper lengthwise into thin strips. Add to the bowl with the dressing.
  8. Trim and medium dice cucumber. Add to the bowl.
  9. Trim and cut green onions crosswise into thin pieces. Add to the bowl.
  10. Add broccoli slaw and almonds to the bowl, then toss to combine.
  11. To serve, divide salmon and slaw between plates. Enjoy!

9 (2011). Eating to boost energy. Health Beat. Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/healthbeat/eating-to-boost-energy

10 (2021). Foods that fight inflammation. Staying Healthy. Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

11 (2022). Fermented foods and fibre may lower stress levels. Agriculture, Food and Beverage. World Economic Forum. https://www.weforum.org/agenda/2022/11/fermented-foods-and-fibre-may-lower-stress-mental-health/

12 (2023). Foods that can boost your mood. Mood Boosting Foods. Mayo Clinic. https://communityhealth.mayoclinic.org/featured-stories/mood-boosting-foods

13 Make your food work for your blood glucose. Food & Blood Glucose. American Diabetes Association. https://diabetes.org/healthy-living/recipes-nutrition/food-and-blood-sugar

14 Penckofer, S., Quinn, L., Byrn, M., Miller, M. and Strange, P. (2012). Does glycemic variability impact mood and quality of life? Diabetes Technology & Therapeutics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317401/

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