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The Healthy Family Meals Newsletter, Issue #77 Healthy Eating Can Be Convenient
August 07, 2007
Welcome! Learn How to Combine Healthy Recipes with Family Adventure!
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Now every week, as your family dietitian, I will be scoping out the most relevant research and news that you can use to help your family make healthy nutrition and wellness choices.
NEWS & ARTICLE CLIPS
...about the food industry we shop in as parents and educators...and family nutrition and health issues today.
Here are some simple and friendly tips from Esther White, Registered Dietitian, to give you ideas on how you can improve the nutrition at your house. Remember, you are what you eat so take care, enjoy your foods and boost your health every time you eat!
You want to live longer. You want to feel healthy, energetic and vigorous as you age. Your doctor says you should start eating better. You’ve heard that before, of course, but do you know what it really means?
“In general Americans are not eating enough fruits, vegetables and whole grains, and eating too much fat and salt,” says Dr. Susan Z. Yanovski, director of NIH’s Obesity and Eating Disorders Program. “There’s a lot of room for improvement in the American diet.” Begin, Yanovski advises, by eating more fruits and vegetables. They naturally contain vitamins, minerals and fiber that help protect you from disease. Compared with people who eat only small amounts of fruits and vegetables, those who eat more have a reduced risk of cancers, stroke and other cardiovascular diseases.
Fruits and vegetables with different colors tend to have different levels of important nutrients, such as folate, potassium and vitamins A and C. So when you go to the grocery store, walk down the produce aisle and fill your cart or basket with a variety of colors.
Next, get into the habit of eating more whole grains. Foods with whole grains have fiber, which aids in digestion, and are rich in important nutrients. You can easily add whole grains to your diet by choosing breads and cereals made with whole grains. But be careful of products with claims like, “now with whole grain.” Some cereals marketed for children, for example, may contain whole grain, but not much—and they might have way too much sugar.
To get more calcium into your diet, choose low-fat or nonfat dairy products like milk, cheese and yogurt. Other good sources of calcium are tofu (check the label for added calcium), calcium-fortified juices, soy- or rice-based beverages with added calcium (milk substitutes) and calcium-fortified cereals and breads.
You can do the same in your home. Make healthy eating convenient, and your family will be more likely to choose healthier foods. Start with small changes, like giving your kids whole wheat bread, which has more whole grain than traditional white bread. Have more fruit sitting out on the table—and nuts, if weight control isn’t a problem for your family. Make healthier foods easier to get to than less healthful foods.
For meals, add more vegetables to your favorite dishes. Choose lean meats, poultry and fish. Add more beans to the mix.
Don’t wait any longer. Start your family eating healthier now. If you have children, set a good example. Help them learn healthy eating habits early to prevent health problems later in life. NIH has a wealth of information to help you and your family eat better and stay healthier, including recipe books, an online menu planner and many other tools and publications to help you choose the right foods and portions. Talk to your doctor about fine-tuning your diets to your bodies’ needs.
Finally, don’t forget that physical activity is the other key to healthier living. Eating a healthy diet and getting enough physical activity helps you feel well as you get older. Read the next story in this issue for tips on how to get more active.
Tips for Eating Right
Here are some simple things you can do to eat better:
Start every day with a healthy breakfast.
Eat more fruits and vegetables.
Choose whole grains like 100% whole wheat bread, oatmeal or brown rice instead of refined grains like white bread and rice.
Choose low-fat or nonfat milk, cheese and yogurt.
Don’t let sugary soda or other sweets crowd out healthy foods and beverages.
Go easy on mayonnaise, creamy sauces and added butter.
When you eat out, consider a salad with grilled chicken and fat-free or low-fat dressing. Even take-out and high-fat foods can be part of a balanced diet if you don’t eat them every day and don’t eat too much of them. For example, eat only a child’s order of french fries or one slice of pizza.
Watch how much you eat. Even if you eat a healthy mix of foods, if you weigh too much you’re at a higher risk for diabetes, heart disease and other health problems. Value-size servings aren’t a bargain if you’re eating more than your body needs.
Remember that food with labels that say “low-fat,” “reduced fat” or “light” aren’t necessarily low in calories. Fat-free or low-fat muffins or desserts can have even more sugar than the full fat versions.
Don’t eat in front of the TV or in other situations out of habit. Instead of reaching for that cookie, do something else like call a friend or take a walk.
Be aware of when, where and why you eat, and try to eat balanced meals throughout the day.
ORANGE PEAR SPINACH SALAD
2 medium red or yellow pears, such as Bartlett
4 cups fresh spinach leaves
4 cups leaf lettuce
3 oranges, peeled, halved, and sectioned
1 recipe Herbed Balsamic Vinaigrette (recipe follows)
1. Slice pears; brush cut edges with lemon juice. On a serving platter arrange spinach and lettuce. Top with orange and pear slices.
2. Before serving, add dressing; toss to coat. Makes 8 to 10 side-dish servings.
Herbed Balsamic Vinaigrette: In a screw-top jar combine 1/4 cup olive oil; 1/4 cup balsamic or wine vinegar; 1 to 2 tablespoons sugar, if desired; 1 teaspoon snipped fresh basil or 1/4 to 1/2 teaspoon dried basil, crushed; 1 teaspoon snipped fresh thyme or 1/4 to 1/2 teaspoon dried thyme, crushed; 1/2 teaspoon snipped fresh marjoram or 1/4 to 1/2 teaspoon dried marjoram, crushed. Cover the jar and shake well to mix.
Chill the dressing until serving time or up to 1 week. Makes about 1/2 cup vinaigrette.
Make-Ahead Tip: Up to 4 hours ahead, prepare salad but do not add dressing. Cover and chill. Serve as above.
Check out a new water drink company that was founded by Kara Goldin, a mother of four who cares about providing healthy beverages to families....she talks more below about Hint..
The idea behind Hint is simple: pure water, nature's original refreshment, accented with a hint of natural flavor.
No sugar, no artificial sweeteners: Hint is a refreshing alternative to sodas, juice and other sweetened drinks and it tastes great.
Sound good? It tastes even better.
We thank you for trying Hint, hope that you and your family enjoy it, and wish you excellent health.
Hint is available in many specialty markets and is also sold in fine spas and hotels. If Hint is not yet available in your favorite store, please ask for it.
Hint is adding new stores, spas and hotels every week and are also interested in school and corporate lunch programs.
What will your family do for healthier MEALTIMES?
Celebrating Healthy Families 2007
I want to continue to offer an excellent resource into 2007 that will help you save thousands of dollars on GROCERY SHOPPING!
Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.
Thanks for reading and have a great week!
Kindy --Your Family Dietitian
Copyright (c) 2006, http://www.healthy-kid-recipes.com
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