Return to basics for healthy eating
“Put your best fork forward!” March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits.
Hendricks Regional Health Clinical Dietician, Brenda Moeckly, shows us some recipes that will help you make small tweaks in your daily habits!
Jicama SaladIngredients:
• 1 Tbsp. olive oil
• ½ c. lime juice
• 2 Tbsp. granulated sugar
• ¼ to ½ tsp. cayenne pepper
• ½ tsp. salt
• 1 medium jicama, peeled and chopped
• 1 medium red bell pepper, minced
• ½ c. minced fresh parsleyDirections:
Combine oil, lime juice, sugar, cayenne pepper, and salt in large bowl. Stir to combine.
Add jicama, bell pepper, and parsley to dressing mixture; stir well.
Allow to stand for 30 minutes to marinate. Cover and refrigerate until ready to serve.Overnight Oatmeal
• ¼ c. rolled oats
• ½ Tbsp. chia seeds
• ¼ c. plain low-fat yogurt
• ¼ c. low-fat milk
• 1-2 tsp. honey
• 1 tsp. vanilla extract
• ½ c. fresh or frozen fruit
Combine all ingredients in a mason jar or small container. Refrigerate overnight. Yields: 1 serving
Tabouli
• 2 c. water
• 1 c. bulgur
• 2 medium bunches parsley
• 1 sprig mint
• 5 green onions
• 1 large tomato
• ½ c. lemon juice
• ½ c. olive oil
• ½ tsp. salt
Bring water to a boil. Remove from heat and add bulgur. Allow to sit for about 30 minutes, or until all liquid is absorbed.
Meanwhile, chop parsley, mint, onions, and tomato. Place in large bowl and set aside.
Combine lemon juice, olive oil, and salt.
Once bulgur has absorbed all the water, add bulgur and dressing to parsley mixture. Stir to combine. Store covered in refrigerator.
Eating Right with Less Added Sugars
• The Academy of Nutrition and Dietetics says most Americans get too many calories from added sugars and over time this may affect their weight and health.
• Sources of added sugars often lack nutrients we need for good health. Whereas foods and drinks that contain natural sources of sugar provide nutrients, like vitamins and minerals.
• It’s not necessary to avoid all sources of added sugars. The problem is that many of us include too many sources of added sugars or eat and drink larger amounts than is recommended.
o The 2015-2020 Dietary Guidelines for Americans recommend less than 10% of our calories come from added sugars.
• Added sugars are found in many foods and drinks: cakes, cookies, pies, ice cream, regular soft drinks, some fruit drinks, energy drinks, crackers, pasta sauce
• Soon, people will be able to determine the amount of added sugars in a product by looking at the Nutrition Facts label. For now, the best place to find this information is in the ingredients list. Ingredients that appear first are in the largest amount.Tips
• Look for foods and drinks that don’t have sugar (or another sweetener) listed as the first ingredient.
o Other examples of sweeteners and sources of added sugars include: brown sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, honey, maple syrup, molasses, sucrose, white granulated sugar.
• Quench your thirst with water, low-fat milk, or 100% fruit or vegetable juice instead of sweetened beverages like energy, soft and sports drinks.
• If you have a taste for something sweet try eating some fruit first.
• Sweeten low-fat plain yogurt with fresh, frozen, or canned (in its own juice) fruit in place of fruit-flavored yogurt.
• Add cinnamon and dried fruit to plain cooked oats instead of using instant flavored oatmeal.
• Substitute 100% fruit juice for fruit punch and other fruit-flavored drinks.
• Switch from sweetened to unsweetened applesauce.
• Use jams and jellies with no sugar added.
• Enjoy a homemade smoothie with frozen fruit, low-fat milk, and yogurt in place of ice cream.Eating Right with Global Cuisine
• A healthy diet can take many forms from different cultures.
• Whether you hold strong socio-cultural preferences and history or you want to try something new, ethnic cuisines provide an old and a new way of finding healthy meal ideas.
• Look for cultural dishes with some of the following:
o Fruits and vegetables
o Lean proteins, including plant proteins such as lentils and beans
o Seafood
o Whole grains
• Examples of healthy dishes from various cultures include the following:
o Chinese: Stir-fried chicken and vegetables such as bok choy, snap peas, and bean sprouts
o Italian: Minestrone; Spinach gnocchi in tomato sauce
o Greek: Tzatziki sauce as a dip with fresh vegetables; Dolmas (ground meat, vegetables, nuts, etc. wrapped in grape leaves)
o Asian Indian: Fruit chutne
For more information on healthy global cuisine, visit http://www.eatright.org/resource/health/lifestyle/culture-and-traditions/ethnic-foods-for-a-healthy-plate.
To learn more, visit www.hendricks.org/nutrition.