John Fratiello

(603) 382-6541 ext. 3352



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Students/Elementary $2.50
Students/Middle School $3.00
Students/High School $3.25
Reduced Price $.40
Adults $4.00


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Whitsons SimplyRooted Magazine WINTER 2018  pdfPDF | HTML

School Nutrition Blog

February is American Heart Month

February is American Heart Month, it’s a month that helps serve as a reminder for all that committing to a healthy lifestyle is important and that making healthy eating choices will lead to a lifetime of good heart health.

Whitsons is focused on not only cooking healthy but helping students make healthy eating choices.  Starting healthy eating habits at home will help you and your family get on the path of good health and heart disease prevention. Here are a few tips for how you and your family can get started.

Replace Sugary Drinks with Water

Keep a large pitcher of ice cold water with lemon in the fridge and serve as a beverage with each meal. Invest in a water filter and get you family into the routine of drinking water with every meal. For more flavor, add fresh fruit to the pitcher.

Read Your Labels

It’s important to read Nutrition labels and to be able to identify problematic ingredients. Nutrition labels are a reliable source of information and learning about food labeling will help you become more food savvy and knowledgeable. Want to learn more? Nutrition label information is available online for free, and on the FDA’s website,  

Add Veggies to Your Plate

Add a larger portion of vegetables to your plate than protein.  Typically, vegetables are just considered sides to a main entrée, but you can change that mindset and make vegetables the focus.  This is another great way to help your family get into the routine of eating healthy.

Try a Meatless Monday

Having a Meatless Monday is also a great way to change up the meal routine for your family and to also help reduce risk of chronic conditions such as cancer, cardiovascular disease, diabetes, and obesity.  Try having a Meatless Monday each week to help your family learn to love eating vegetables.

Go with Whole-Grain

Whole-grain is a great source of dietary fiber that helps in maintaining a healthy weight along with lowering the risk of diabetes and heart disease. Here is a list of whole-grains that will be a benefit to your family’s heart health.



–Corn (cornmeal)


–Rice (brown rice)


Eat Fish

Fish such as Salmon and Herring are great sources of vitamin B12, vitamin D, and omega-3 fatty acids. Omega-3 fatty acids help reduce high cholesterol, and high blood pressure, as well as heart disease.   Eating fish twice a week, will help aid in heart disease prevention.

Go outside and take a walk!

Instead of sitting down after dinner, go for a walk with your family. Walking helps burn calories and helps to get your family into the routine of being active.  This is also a great way to bond and share experiences.  So after your next dinner meal, get up and go!

These are just a few ways you can help your family stay heart healthy! For more great tips on food nutrition and food knowledge, visit us on the web at



Disclaimer: The opinions expressed in this blog are strictly those of the author and should not be construed as the opinions of Whitsons Culinary Group or any of its affiliates.  All content and material contained in this blog is provided for informational purposes only, and no representation is made as to the accuracy or completeness of this information.  It is general information that may not apply to you as an individual.  It is not medical advice and should not be treated as such.  You should not rely on the information in this blog as a substitute for your own doctor’s medical care or advice. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.