Category: Nutrition

4 chicken breast halves, skinned, boned (Or 1 pound ground turkey)

1 tsp. oil

4 ounces thin spaghetti, broken into fourths (about 1-1/2 cups dry)

1 small onion, cut in wedges

1 small green pepper, cut in strips

1/8 tsp. instant minced garlic

1 tsp. oregano leaves

1/8 tsp. salt

1 bay leaf

16 oz. can tomatoes

1/4 cup water

1 Tbsp. chopped parsley, if desired

1.  Pound chicken breasts with a metal meat mallet between sheets of plastic wrap until about 1/2 inch thick.

2.  Heat oil in fry pan. Brown chicken breasts on each side.

3.  Add spaghetti, onion, and pepper strips around chicken. Sprinkle with seasonings.

4.  Break up large pieces of tomatoes. Pour tomato and water over top of chicken.

5.  Bring to boiling. Reduce heat, cover, and cook until chicken and spaghetti are done, about 15 minutes.

6.  Remove bay leaf. Garnish with parsley.

Calories – 280

Total fat – 3 grams

Cholesterol – 68 milligrams

Sodium – 341 mg

*  If you know the restaurant you are going to, check to see if it has a menu online. Choose healthy options before you go.

*  Ask for nutrition information at fast food restaurants. Or, get this from their online sites, such aswendys.com.

*  Read menus that are posted outside of a restaurant before you decide to eat there.

*  Ask for half orders or share an order with someone. Or, when you order your meal, ask for a carry out container. Put half of your food in the container before you eat.

*  Look over the whole buffet line before you pile items on your plate. Limit serving sizes.

*  Choose foods with fiber, such as beans, lentils, veggies, and whole grains.

*  Order water with lemon or lime. Calories from alcoholic beverages add up. The bill costs more, too.

*  Take control. Ask the waitperson for:

–  A salad or a vegetable instead of French fries

–  Foods to be prepared without added salt

–  Baked, broiled, roasted, and steamed foods instead of ones that are fried

2 Tbsp. water

1 cup zucchini squash, thinly sliced

1-1/4 cups yellow squash, thinly sliced

1/2 cup green pepper, cut into 2 inch strips

1/4 cup celery, cut into 2 inch strips

1/4 cup onion, chopped

1/2 tsp. caraway seed

1/8 tsp. garlic powder

1 medium tomato, cut into 8 wedges

1.  Heat water in large fry pan. Add squash, green pepper, celery, and onion.

2.  Cover and cook over moderate heat until vegetables are tender-crisp, about 4 minutes. Sprinkle seasonings over vegetables.

3.  Top with tomato wedges. Cover and cook over low heat until tomato wedges are just heated, about 2 minutes.

Calories – 25

Total fat – Trace

Sodium – 11 mg

*  Whole wheat breads, pasta, and cereals

*  Fruits galore – Apples, apricots, bananas,  berries, grapes, oranges, peaches, pears, plums, and pineapples

*  Vegetables – Broccoli, carrots, salad greens, green beans, spinach, squash, sweet potatoes, and tomatoes

*  Freshly cooked lean beef and pork; game meats; chicken and turkey; and fish and shellfish. Canned tuna and salmon.

*  Unsalted almonds, peanuts, walnuts, sunflower seeds, and peanut butter

*  Chick peas, kidney beans, lentils, split peas and homemade or low-sodium soups made with these. Other low-sodium soups.

*  Fat-free (skim) or low-fat (1%) milk or buttermilk; fat-free, low-fat, or reduced-fat cheese, fat-free or  low-fat yogurt or yogurt smoothies

*  Frozen fruit for smoothies

*  Canned and dried fruit, such as raisins and prunes

*  Single-serving frozen meals with less than 800 milligrams of sodium

*  100 percent juice boxes (to keep lunch cool)

1.  Healthy children and adults can get the nutrients they need by choosing a variety of foods in moderation rather than taking supplements. This reduces the risk of deficiencies, as well as excesses.

2.  Some supplement ingredients can be seriously harmful. Examples include high potency doses of some vitamins, such as niacin, amino acids (e.g., L-tryptophan) and herbs (e.g., chaparral, comfrey, and germander).

3.  A standard multi-vitamin-and-mineral supplement can’t hurt and might help, if a person doesn’t eat healthy foods or is on a low calorie diet.

4.  Do not take supplements, though, that contain more than 10 times the Recommended Daily Intake (RDI) for a nutrient, especially for fat soluble vitamins (A, D, E, K). The mineral selenium can also be harmful if taken in large amounts.

5.  The value of vitamins is in food rather than pills. It’s much better to get your vitamins and minerals from food than from pills. Unlike supplements, fruits, vegetables, and whole grains have dietary fiber that is beneficial, promotes regularity, and aids in the prevention of disease.

6.  Some people need a vitamin – mineral supplement to meet specific nutrient needs. Here are examples:

* Females with excessive menstrual bleeding may need to take an iron supplement.

* Females who are pregnant or breast-feeding need more iron, folic acid, and calcium.

* Some vegetarians may not get enough calcium, iron, zinc, and vitamin B12.

* Older adults and people with little exposure to sunlight may need a vitamin D supplement.

* People with certain disorders or diseases and people who take some medications. For example, persons with high blood pressure who take a water pill may need to take a potassium supplement. Ask your doctor if you need any vitamin and/or mineral supplement due to a medical condition or any medicine(s) you take.

* People who seldom eat dairy products or other rich sources of calcium may need a calcium supplement.

3-1/4 cup chicken, cooked, cubed, skinless

1/4 cup celery, chopped

1 Tbsp. lemon juice

1/2 tsp. onion powder

3 Tbsp. mayonnaise, low-fat

1.  Bake chicken, cut into cubes, and refrigerate.

2.  In a large bowl, combine all ingredients with chilled chicken and mix well.

Calories – 183

Total fat – 7 grams

Saturated fat – 2 grams

Sodium – 127 mg

1/2 cup onion, chopped

1/2 cup green pepper, chopped

1/4 cup celery, chopped

1/4 cup water, boiling

1 cup chicken, cooked, diced

1 cup canned pinto beans, drained

1/2 cup non-salt-added tomato puree

8 corn tortillas

1-1/2 cups non-salt-added tomato puree 3/4 cup water

1 Tbsp. chili powder

1/8 tsp. garlic powder

1/8 tsp. salt (see note below)

1.  Preheat oven to 350ºF (moderate).

2.  Cook onion, green pepper, and celery in boiling water until tender. Drain liquid if necessary.

3.  Add chicken, beans, and 1/4 cup of tomato puree. Mix gently.

4.  Mix all sauce ingredients together thoroughly.

5.  In an 8x8x2 inch baking pan, place four tortillas, one half of the filling mixture, and 1/4 of the sauce. Add remaining filling mixture and another one-fourth of the sauce. Cover with four tortillas and remaining sauce.

6.  Sprinkle cheese over top.

7.  Bake until cheese is melted and sauce is bubbly, about 30 minutes.

Calories – 300

Total fat – 3 grams

Sodium 378 mg