Category: Nutrition

Soup is a great way to pack a lot of colorful veggies into one meal! Soups that feature vegetables, beans, or brown rice add fiber and nutrients to your diet. Soup is a great option if you are looking to add more fiber to your diet. It also increases your water intake and helps prevent constipation as you increase how much fiber you are eating.

Be More Earth-Friendly

Eating sustainably is one way you can give the earth a hand. Buy your fruits and vegetables from local producers. Try eating more sustainably caught seafood. Get more of your protein from non-meat sources, like beans, lentils, nuts, and seeds.

*  Read the “Nutrition Facts” on food labels for sodium content. Choose ones low in sodium and that are labeled “no added salt,” “reduced sodium,” and “low-sodium.”

*  Choose fresh or frozen fish, shellfish, poultry, and meat over processed ones, like luncheon meats.

*  Have potassium-rich foods, such as oranges,  bananas, potatoes, and other fruits and vegetables.

*  Use spices and herbs, rather than salt, to enhance the flavor of food. Leave the salt shaker off the table. Go easy on condiments, such as soy sauce, ketchup, mustard, pickles, and olives

*  Strive for five or more servings a day. Choose ones of different colors to get a variety of vitamins, minerals, and healthy plant chemicals.

*  Every week, choose vegetables from five subgroups (dark green; orange, yellow, and red; beans and lentils; starchy vegetables, such as green peas; and other vegetables).

*  Keep ready-to-eat fruits and vegetables on the counter and in clear containers in the front of your refrigerator. Use these for snacks or meals-on-the-go.

*  Limit fried vegetables and ones in cream or cheese sauces.

*  Wash your hands before you handle food. Use clean utensils and clean surfaces when you prepare foods.

*  Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing.

*  Cook foods to a safe temperature. Check and follow the label or recipe.

*  Keep hot foods higher than 140ºF and cold foods at 40ºF or below. Do not eat these foods when kept for more than 2 hours between 40ºF and 140ºF.

*  Refrigerate perishable foods promptly. When in doubt, throw it out.

*  Have as little trans fats as possible. These come from foods with hydrogenated oils (e.g., stick margarine, shortenings, processed snack foods, such as crackers). Trans fats are thought to raise LDL (“bad”) cholesterol.

*  Add little fat to food. When you do, use monounsaturated fats (e.g., canola and olive oils) or polyunsaturated fats (e.g., corn and soybean oils). Limit foods with creamy sauces.

*  Use nonfat and low-fat dairy products. Use soy milks and yogurts.

*  Choose lean cuts of beef, pork, lamb, chicken, and turkey. Trim fat from meat. Take skin off poultry before eating. Limit fried meats, etc.

*  Eat fish 2 to 3 times a week (e.g., salmon, mackerel, anchovies, and tuna). Fish has omega-3 fatty acids, a healthy unsaturated fat. This is in cod liver oil, too. Some fish have mercury, a harmful substance. Follow your doctor’s advice on eating fish, especially if you are pregnant.

*  Read food labels. Choose foods low in total fat and saturated fat.

*  Limit dietary cholesterol, as advised by your doctor.

*  Read food labels for sugar content. This is listed under “Total Carbohydrate” in the “Nutrition Facts” section. Sugar content includes the natural sugar in the food and added sugars, if any. Look at the ingredient list. Avoid or limit foods that list sugar, high fructose corn syrup, etc. as the 1st or 2nd ingredient.

*  Between meals, limit foods and beverages with  sugars and starches. If you do have them, brush your teeth afterwards to reduce the risk of tooth decay. Chew a sugar-free gum with the artificial sweetener xylitol.

*  Sugar substitutes (acesulfame, aspartame, saccharin, and sucralose) provide a sweet taste without the calories of sugar. Use them in moderation, if at all.

*  Choose water, unsweetened beverages, and nonfat milk over beverages high in added sugars, such as soft drinks and fruitades.

*  Choose fruit for desserts and snacks. Limit cakes, cookies, pies, and candy.

*  Get a Daily Food Plan based on your age, gender, height, weight, and physical activity level. Your plan shows how many calories you need each day and the number of servings from basic food groups, subgroups, and oils to meet your calorie needs. Serving sizes are given in cups; ½ cups, etc.

*  Use SuperTracker to help you plan and track your food intake and physical activities.

*  Use Food-A-Pedia to look up nutrition information for over 8,000 foods. You can also compare foods side-by-side to help you make healthy choices.

*  Get nutrition tips.

*  Find out about healthy eating on a budget.

*  Read the ingredients. Check for items that you or family members are allergic or sensitive to, such as peanuts, milk, eggs, and wheat.

*  Know that ingredients are listed in order from most to least used. Avoid or limit foods that list fats and sugar sources first or second.

*  Drink 6 to 8 or more glasses of water a day.

*  Eat at regular times each day. Don’t skip breakfast.

*  Eat when you are truly hungry, not as a response to emotions.

*  Get recommended grams (gms.) of dietary fiber/day. Males age 50 and younger need 38 gms./day; 30 gms./day if over age 50. Women age 50 and younger need 25 gms./day; 21gms./day if over age 50. Fiber is a type of carbohydrate (from plant foods only) that the body does not digest. Read food labels for dietary fiber content. Increase fiber gradually. Drink plenty of water, too.

*  Choose a restaurant that offers low-fat choices. Order an item from the menu instead of opting for the “all-you-can-eat” buffet.

*  Order appetizer or side dish sizes for entrees. Ask for half orders or share an order with another person. When served whole orders, eat half. Take the rest home for another meal.

*  Choose baked, roasted, poached, and steamed items. Limit fried items.

*  Ask that sauces and salad dressings be served on the side. Use small amounts, if any.

*  At fast-food places, order small sandwiches, salads, and low-fat milk or unsweetened drinks. Limit jumbo double decker sandwiches, etc. Don’t supersize meals. Go easy on regular salad dressings and fatty sauces.

*  Order pizza with lots of vegetables, less meat, and half the cheese.

*  When going to a party where many high-fat foods will be served, offer to take a fresh fruit or vegetable dish.

*  Take healthy snacks with you. Examples are fresh fruits, bagels, and meal replacement drinks or bars.

*  Drink bottled water instead of regular and diet colas and other beverages with caffeine.

*  When you cook, prepare enough for 3 or 4 meals. Freeze meals in portions. Reheat as needed.

*  For a super quick meal, eat a sandwich, a bowl of vegetable soup, fresh fruit, and drink a glass of skim milk. If you eat out, you can get these at a deli and grocery stores.

*  Eat green, orange, yellow, red, purple and other colors of fruits and vegetables. Have 5 to 9 servings every day.

*  Choose other plant-based foods, such as whole-grain breads and cereals, beans, peas, and nuts.

*  Buy organic foods. Choose fresh produce in season and locally grown foods to save money and energy spent on transporting foods from up to thousands of miles away.

*  Wash fruits and vegetables with clean tap water before using to remove soil particles and pesticides that might be on the foods. Wash items over a bowl. Pour the water from the bowl over your plants instead of down the drain.

*  Create a compost in your backyard. Find out how fromepa.gov/recycle/composting-home. Use it to fertilize your lawn.

*  When you eat out, try restaurants that use locally grown foods. Find ones fromdinegreen.com.

*  Use a microwave to thaw and cook meats, cook vegetables, pasta, etc.

*  Buy pre-cut vegetables and/or baby carrots to eat while preparing meals, as snacks, to take in lunches, and to cook with meats.

*  Broil meats, chicken, and fish. It’s fast and eliminates the need to add fats during preparation.

*  Keep a supply of staples on hand to avoid last minute trips to the store. Stock pasta, pasta sauce, (e.g., marinara), rice, and canned vegetables, (e.g., tomatoes), beans, and tuna.

*  Prepare larger quantities. For example, if making a soup or stew, prepare enough for three or four meals and freeze in individual containers.

*  Make one dish meals combining meats, vegetables, and grains to save on clean-up time. Try chili, ratatouille, or vegetable and rice casseroles and stir fries, and kabobs.

*  If a frozen dinner is your meal, balance it by adding a salad, piece of fruit, and skim milk. Add canned chickpeas (garbanzo beans) to your salad.

*  For a super quick meal, eat a sandwich, a bowl of vegetable or bean soup, and drink a glass of skim milk.

*  Serve a nontraditional, but easy meal, for dinner. Try a stuffed potato with cut-up vegetables, plain yogurt, and Parmesan cheese, or a pizza with pizza sauce, fresh vegetables, and low-fat mozzarella cheese.

*  Purchase ready-to-eat items at the deli counter and salad bar that you can eat when you get home or refrigerate and use for the next day’s lunch and/or dinner. Examples are a rotisserie turkey breast half or whole chicken, tossed greens and cut-up vegetables, sliced lean meats, hummus, etc.

*  Stock your kitchen with quick snack foods that are nutrient dense, such as low-fat yogurt, fresh fruit, cut-up vegetables, dry cereal, bagels, and whole grain crackers.

*  Practice smart snacking with convenience foods that offer both taste and nutrition. It takes only seconds to pour a glass of milk, open a box of cereal, or wash a piece of fresh fruit.

*  Practice moderation in your snack choices. Substitute fruit, yogurt, and plain popcorn for high-calorie snacks like chips and cookies. Pass on fat-free crackers and desserts. These may be lower in fat than regular varieties, but still have about the same number of calories.

*  Prepare healthy snacks, such as muffins, mixed fruit, or a fresh vegetable dip with pita wedges.

*  Make an effort to include fruits and vegetables. Order skim milk with your meal.

*  Pack a piece of fruit in your briefcase or purse for an afternoon snack or keep dried fruit in your desk drawer for an instant high fiber snack.

*  Take along individually portioned juices, raw vegetables, low-fat cheese or peanut butter, and whole grain crackers.

*  Opt for bottled water instead of sweetened soft drinks.

*  At the vending machine, choose low-fat options like pretzels, plain popcorn, oatmeal raisin cookies, gingersnaps, vanilla wafers, or low-fat yogurt.

*  When you go out for breakfast, try cereal with skim milk, waffles or pancakes with fresh fruit toppings, a bagel, or toast with fruit or juice.

*  At the fast food restaurant, opt for grilled chicken, fish, or lean meat entrees. Choose a salad, baked potato, or bean chili, going light on the toppings.

*  Order healthy “carry out” choices, such as grilled chicken, stir-fried dishes with rice (not fried noodles), pizza with a lot of vegetables and half the cheese, etc.

1 cup onions, chopped

1/4 cup green peppers

2 tsp. vegetable oil

1 8 oz. can tomato sauce

1 tsp. parsley, chopped

1/2 tsp. black pepper

1-1/4 tsp. garlic, minced

5 cups cooked rice. (Cook in unsalted water.)

3-1/2 cups chicken breast, cooked (skin and bone removed), diced

1.  In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.

2.  Add tomato sauce and spices. Heat through.

3.  Add cooked rice and chicken and heat through.

Calories – 406

Total fat – 6 grams

Saturated fat – 2 grams

Sodium – 367 mg