Category: Nutrition

*  Switch out foods from one meal to another (e.g. have the lunch menu for dinner and vice versa).

*  If you are still hungry, especially if you are very active, eat a little more from one or more of the foods suggested for that day.

*  Add more spices and low-sodium flavorings to dishes.

*  Use 1 teaspoon of canola or olive oil with added herbs and spices instead of the salad dressing listed in the menu.

*  Use the same menu several days in a row. This can be easier if you are only preparing food for one or two people. This can also help save money and trips to the grocery store.

*  Swap a vegetable or a fruit that is listed for one that is seasonal or available in your area or for what you prefer to eat. For example, you can swap broccoli for asparagus or a pear for an apple.

8 servings, about 1 cup each

Ingredients:

2 cups pomegranate juice cocktail (contains sugar)

1/2 cup pomegranate seeds

4 cups plain sparkling water (seltzer or sodium-free club soda)

3 limes (1 for garnish)

8 ice cubes

Directions:

1.  In a large pitcher, mix pomegranate juice cocktail and seeds, sparkling water, juice of 2 limes and 8 ice cubes.

2.  Pour into glasses and garnish with a lime wedge and mint leaves, if desired.

Options:

To further reduce sugar content, use 100% pomegranate juice.

Remember, if you make this drink with juice cocktail, limit your intake to one serving to avoid extra sugar and extra calories.

Per Serving:

Calories – 49

Total fat – 0 grams

Sodium – 4 mg

1 pound ground turkey, lean

1/2 cup oats, regular, dry

1 large egg, whole

1 Tbsp. onion, dehydrated

1/4 cup ketchup

1.  Combine all ingredients and mix well.

2.  Bake in a loaf pan at 350ºF for 25 minutes or to internal temperature of 165ºF.

3.  Cut into five slices and serve.

Calories – 196

Total fat – 7 grams

Saturated fat – 2 grams

Sodium – 217 mg

Eating healthy foods is one of many steps to good health!

*  Aim for 7 to 8 hours of quality sleep a night.

*  Do regular exercise. Avoid sitting for long periods.

*  Wash your hands often to lessen the chance of picking up cold and flu viruses and other germs.

*  Maintain a healthy weight.

*  Balance work and play.

*  Have regular screening tests and exams, as advised by your doctor.

*  Fruits and vegetables

*  Fat-free or low-fat milk and milk products

*  Whole grains

*  Fish, poultry, beans, seeds, and nuts

*  Potassium, magnesium, calcium, and fiber. These nutrients are linked with lowering blood pressure.

3 medium tomatoes, peeled and chopped

1/2 cup cucumber, seeded and chopped

1/2 cup green pepper, chopped

2 green onions, sliced

1 Tbsp. lemon juice

2 cups low-sodium vegetable juice cocktail

1/2 tsp. basil, dried

1/4 tsp. hot pepper sauce

1 clove garlic, minced

Calories – 52

Total fat – Less than 1 gram

Saturated fat – Less than 1 gram

Sodium – 41 mg

2 green peppers, halved, seeded

Boiling water to cover

1/3 cup wheat crackers, crushed

1 Tbsp. instant minced onion

1/3 cup skim milk

1 egg

1/2 tsp. basil leaves

1/8 tsp. salt

3/4 pound lean ground beef

1/4 cup tomato sauce

1.  Soak crackers and onion in milk until soft and milk is absorbed.

2.  Add egg and seasonings. Mix well.

3.  Gently mix ground beef with milk mixture.

4.  Cook peppers in boiling water for 2 minutes. Drain well.

5.  Fill pepper halves with meat mixture. Spread one tablespoon tomato sauce over each serving. Cover with wax paper.

6.  Cook at “high” power for 3-1/2 minutes. Rotate dish. Cook on “high” power another 3-1/2 minutes. Remove from oven and let stand, covered, 3 minutes.

Calories – 245

Total fat – 15 grams

Sodium – 287 mg

2 tablespoons water

5 cups (1 pound) mixed vegetables (Use fresh, frozen, or ones that are ready-to eat, such as from a store’s salad bar. Select ones similar in size.) 1/2 tsp. marjoram leaves

2 Tbsp. reduced-calorie French or Italian salad dressing

1.  Heat water in fry pan. Add vegetables. Sprinkle with marjoram.

2.  Cover and cook 5 minutes or until vegetables are tender-crisp. Drain.

3.  Toss vegetables with salad dressing.

Calories – 40

Total fat – 1 gram

Sodium – 86 mg