HealthyLife Articles

Category: Healthy Eating

  • Protein – Find The Right Balance

    HEALTHY EATING

    Image of different protein sources.

    Protein is an essential part of any diet. Your body needs it to build tissues and cells.

    Some sources of protein are not as healthy as others. Animal sources, such as beef, pork and eggs, may contain saturated fat and/or cholesterol. The American Heart Association says saturated fats should make up less than 7 percent of your total daily calories. This means you should eat 16 grams or less of saturated fats if you eat 2,000 calories per day. Animal proteins also contain no fiber, and most Americans fall short of the recommended 25 to 35 grams of fiber needed per day.

    On the other hand, plant, nut and seed proteins often have little to no saturated fat and cholesterol and usually contain fiber and valuable nutrients. Check out this “Vegan Sources of Protein” diagram for a list of good non-animal protein sources. Try replacing some of your animal proteins with these vegan-friendly sources.

    Illustration of vegan sources of protein.

    © American Institute for Preventive Medicine

  • Sweet Potato Custard

    HEALTHY EATING

    Image of sweet potato custard.

    Ingredients

    1 cup sweet potato, cooked, mashed

    1/2 cup banana (about 2 small), mashed

    1 cup evaporated skim milk

    2 tablespoons packed brown sugar

    2 egg yolks (or 1/3 cup egg substitute*), beaten

    1/2 teaspoon salt

    1/4 cup raisins

    1 tablespoon sugar

    1 teaspoon ground cinnamon

    As needed, nonstick cooking spray

    Directions

    1. In medium bowl, stir sweet potato and banana. Add milk, blending well.

    2. Add brown sugar, egg yolks, and salt, mixing thoroughly.

    3. Spray 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.

    4. Combine raisins, sugar, and cinnamon. Sprinkle over top of sweet potato mixture.

    5. Bake in preheated 325º F oven for 40-45 minutes, or until knife inserted near center comes out clean.

    Makes 6 (1/2 cup) servings. Per serving: 160 calories, 2 g total fat, 1 g saturated fat, 32 g carbohydrate, 5 g protein, 2 g dietary fiber, 255 mg sodium

    *If using egg substitute, cholesterol will be lower.

    Source: NIH The Heart Truth Publication

    © American Institute for Preventive Medicine

  • Vietnamese Fresh Spring Rolls

    HEALTHY EATING

    Image of Vietnamese spring rolls.

    Ingredients

    1 cup carrots, cut into long, thin strips

    2 cups bean sprouts

    2 cups cucumber, seeded and cut into long, thin strips

    1 cup minced scallions/green onions

    1/2 cup chopped fresh cilantro

    1/4 cup chopped fresh mint

    8 rice paper wrappers (ask at your supermarket)

    Directions

    Toss first 6 ingredients in a large bowl. Soak one rice paper wrapper in warm water until soft (1 to 2 minutes). Shake off excess water. Place vegetable filling off-center on rice paper and fold like an egg roll (tuck sides to keep filling inside). Repeat with remaining vegetable filling and wrappers. Serve immediately.

    Makes 8 servings. Per serving (1 roll): 70 calories, 1 g fat, 28 mg sodium, 2 g fiber, 3 g protein, 16 g carbohydrates

    From the NIH Your Health Is Golden! Heart Health Promotion Activities for Vietnamese Communities

    © American Institute for Preventive Medicine

  • 3 Steps To Cleaner Eating

    HEALTHY EATING

    A bowl of falafel with hummus, green peas, carrots, and purple cabbage.

    Eating well is one of the most important things you can do for your body. A well balanced diet contributes to overall health and protection from disease.

    Making micro or small changes to your diet eventually add up to better health. If you’re ready to clean up your food choices, here are three easy habits that can help.

    1. Focus on plants

    Instead of worrying about all the foods you shouldn’t be eating, focus on what you can include. Plant foods provide the best nutrition and should make up a majority of your diet.

    A good first step to cleaning up your diet is to add more plant foods to each meal and snack. These include:

    *  Fruits

    *  Vegetables

    *  Beans

    *  Nuts and seeds

    *  Whole grains

    *  Healthy oils like olive, sunflower, and avocado oil

    2. Have a salad or smoothie

    Choose a healthy salad or smoothie to make up the bulk of one meal each day. This is a simple way to increase your plant food intake while controlling calories and portion size.

    Make your daily smoothie or salad fiber-packed to promote fullness and digestive health. In addition to adding plenty of fruits and vegetables, consider including nuts, chia, hemp, or flax seeds for an extra boost of nutrients and fiber.

    3. Snack on whole foods

    Feeling deprived and hungry will quickly result in giving up on your healthy new eating habits. Clean eating is delicious and should make you feel good!

    So, keep tasty whole food snacks on hand to keep you satisfied all day long. Here are some ideas:

    *  Sliced apple with peanut butter

    *  Hardboiled egg and a piece of fruit

    *  Sliced vegetables and a piece of cheese

    *  Hummus with cucumbers

    *  Mixed nuts and a piece of fruit

    © American Institute for Preventive Medicine

  • Black Bean Burgers

    HEALTHY EATING

    Image of a black bean burger.

    Ingredients

    1 can of 15.5 ounce low-sodium black beans (drained and rinsed with cold water)

    1 large egg

    1/2 cup cooked brown rice*

    2 scallions (green and white minced, about 1/4 cup)

    2 Tablespoons chopped fresh cilantro (or basil leaves or a combination)

    1 garlic clove (peeled and minced)

    1/4 teaspoon dried oregano or basil

    1 teaspoon vegetable oil

    1/2 teaspoon salt

    1/2 teaspoon black pepper

    4 whole-wheat buns

    Directions

    1. Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.

    2. Add precooked rice*, scallions, cilantro, garlic and oregano, salt and pepper and mix until well combined.

    3. Divide the mixture into 4 portions and form each portion into a patty about ¾ to 1 inch thick.

    4. Place a large skillet on the stove on high heat. When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole-wheat bun.

    *Try using old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice.

    Serve with your favorite toppings, such as lettuce, tomato, guacamole, salsa, low-fat cheese or low-fat yogurt.

    Serves 4. Per serving: Calories: 274; Total Fat: 5 g; Saturated Fat: 1 g, Sodium: 668 mg; Total Carbohydrate: 47 g; Dietary Fiber: 12 g; Protein: 13 g

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Easy Food Swaps For A Healthier You

    HEALTHY EATING

    Image of middle-aged couple preparing food in their kitchen.

    What if you could be healthier without making a bunch of drastic changes? No extreme dieting or starving, but just taking some small steps to improve your food choices. It is possible if you know which foods to eat more of, and which ones to scale back on. The American Heart Association recommends a few simple switches that can add up to better overall health:

    *  Don’t cook with butter, lard, or shortening. Use vegetable oils that are high in unsaturated fats. Great choices include olive, canola, walnut, and safflower oils.

    *  When purchasing canned soups or vegetables, look for lower-sodium or “no salt added” varieties. Choose frozen vegetables without added salt or sauces.

    *  Avoid foods with added sugar, such as canned fruits with syrup. Choose canned fruits with no sugar added and/or packed in 100 percent fruit juice.

    *  Use nonstick cooking spray instead of shortening for recipes that call for “greased” cookware.

    *  When buying bread or crackers, look for those labeled “whole grain” or “whole wheat.” These choices contain more fiber and nutrients than refined grains.

    *  Cut back on red meat by using ground turkey or chicken in place of ground beef in recipes. Turkey tacos, meatballs, or chili can be just as tasty and many people can’t tell the difference.

    These simple tips can help you cut back on saturated fat, excess sugar and sodium. This adds up to great health benefits without having to change your eating habits entirely.

    © American Institute for Preventive Medicine

  • Fruit And Peanut Butter Dip

    HEALTHY EATING

    Image of fruit and peanut butter dip.

    Ingredients

    1 cup apple slices

    1 cup banana slices

    1 cup pear slices

    1 cup grapes

    1 cup strawberries

    1 cup melon slices

    1/2 cup yogurt, nonfat plain

    1/2 teaspoon vanilla

    1/3 cup peanut butter

    Directions

    1. Prepare fruit by washing and slicing, if necessary.

    2. Arrange fruit on a plate around a small bowl.

    3. To make dip, combine yogurt, vanilla and peanut butter in a small bowl.

    4. Mix well.

    5. Chill dip in refrigerator until ready to serve.

    Note: Can use six cups of any washed fruit.

    Source: Colorado State University and University of California at Davis, Eating Smart Being Active Recipes

    © American Institute for Preventive Medicine

  • Heart-Healthy Eating Made Easy

    HEALTHY EATING

    Image of a healthy salad.

    Simple, small changes in what you eat can make it easier to follow a heart-healthy diet. Experts in the Harvard Heart Letter made these suggestions to lower the amount of saturated fat, trans fat, sugar, sodium, and calories, and boost the amount of fiber and nutrients in a daily diet:

    Breakfast

    If you eat:Eggs

    Try:Scrambling eggs with vegetables from last night’s dinner or chopped fresh tomatoes and avocado

    Why:Adds nutrients and fiber; tomatoes add antioxidants, which help prevent fatty plaques; avocados add monounsaturated fat, which helps the body absorb nutrients

    Lunch

    If you eat:Salad with ranch or blue cheese dressing

    Try:A vinaigrette dressing made with garlic, Dijon mustard, fresh herbs, 1/3 cup vinegar, 2/3 cup extra-virgin olive oil, pepper, and a dash of salt shaken together in a jar

    Why:Reduces sodium and unhealthy fats

    Dinner

    If you eat:Pasta with meat and cheese

    Try:Whole-wheat spaghetti topped with fresh tomatoes and herbs or extra-virgin olive oil, grilled shrimp, and a small amount of freshly grated Parmesan cheese

    Why:Reduces saturated fat; adds fiber and health-protecting phytonutrients; shrimp adds omega-3 fatty acids, which may lower the risk of heart attack, stroke, and irregular heart beats

    © American Institute for Preventive Medicine

  • Meatless Meals (Try It)

    HEALTHY EATING

    Image of yellow and red peppers stuffed with rice and other vegetables.

    You don’t have to become a vegetarian to enjoy a meatless meal. Try working more meatless meals into your week, suggests the Recipe Doctor, Elaine Magee, MPH, RD, author of Food Synergy.

    *  Substitute a soy “meat” product for the meat ingredient in casseroles, stews, tacos, and chili.

    *  Break out a can of beans. They make great meal replacers because they’re super satisfying, with high amounts of protein and fiber. In a nice vegetable stew bursting with beans, you might not notice the meat is missing.

    *  Try a veggie potpie featuring potatoes, peas, mushrooms, and any other vegetables with vegetarian gravy and pie crust.

    *  Make Mexican dishes (burritos, nachos, enchiladas, for example) featuring beans and veggies instead of beef and chicken.

    *  Stir-fry Chinese cuisine with veggies and tofu and serve over rice or noodles.

    *  Stuff bell peppers with a mixture of rice with spices and vegetables plus vegetarian sausage, tofu, or beans to make the dish more satisfying.

    *  Layer lasagna with veggies instead of meat. Spinach replaces ground beef.

    *  A grilled Portobello mushroom can stand in for a burger on a bun.

    © American Institute for Preventive Medicine

  • Pumpkin And White Bean Soup

    HEALTHY EATING

    Image of pumpkin and white bean soup.

    Ingredients

    1 can small white beans (15 ounces)

    1 small onion (finely chopped)

    1 cup water

    1 can pumpkin (15 ounces)

    1-1/2 cups apple juice

    1/2 teaspoon cinnamon

    1/2 teaspoon black pepper

    1/4 teaspoon salt

    1/8 teaspoon nutmeg, allspice, or ginger (if you like)

    Directions

    1. Mash white beans, onion and water with a fork or blender until smooth. Set aside.

    2. In a large pot, add the pumpkin, apple juice, cinnamon, black pepper and salt. If using nutmeg, allspice or ginger, add that too. Stir.

    3. Add the bean mix to the pot.

    4. Cook over low heat for 15-20 minutes, until warmed through.

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine