National Nutrition Month

P R E S E N T E D B Y : E L I S A S A M F O R D D I E T E T I C I N T E R N & S A R A H U A B D I E T E T I C I N T E R N

Eat Your Colors

 Fruits & Veggies  high in phytonutrients   help you fight disease and stay stronger for longer 8/10 Americans don’t eat enough color  to maximize your health,

eat 1 cup of EACH

COLOR every day!

Red

 How to get more red in the diet:   use tomato sauce for pizza, veggies, pasta, lasagna snack on watermelon or grapefruit  add raspberries or walnuts to oatmeal   make chili with tomatoes and chili powder try red cabbage slaw  homemade tomato soup  strawberries- the immunity booster!  packed full of vitamin C, folate, fiber, potassium and antioxidants.

Orange & Yellow

 How to get more orange/yellow in the diet:   squash- the healthy heart promoter!  great source of vitamins and is high in manganese that helps the body process fat.

carrots- the vision improver!  packed full of vitamin A and is best known for improving vision.

Green

 How to get green in the diet:    eat a variety of green salads add cabbage and green beans to a stir-fry include steamed broccoli  kale- the nutrition powerhouse!  low in calories, high in fiber and has zero fats.

Blue, Indigo, & Violet

 How to get more in the diet:   blueberries- the memory enhancer!  contain high amounts of antioxidants and champion of fighting many diseases.

blackberries- the super food!

 filled with an ”alphabet” of vitamins – Vitamins A, B, C, E, Calcium, fiber and iron.  raspberries- the cholesterol reducer!  contains anti-cancer properties and a great source of fiber.

The Guidelines

     Eat natural foods Avoid processed foods Drinks lots of water  8 glasses per day for women   12 for men Mild dehydration can cause fatigue and mood swings even in healthy people-easy to fix!

Stay Active Sleep  Getting less than 6 hours of sleep can impair your judgment as much as drinking 3 beers.

What to Eat

 Vegetables  Fruits  Whole Grains  Brown or black rice  Lean Proteins  Eggs,skinless poultry, fish, turkey, pork loin, seafood  Healthy Fats  Oily fish (salmon), nuts, avocados, extra-virgin olive oil

What to Avoid

 Processed Foods  High in trans fats  Foods that are commercially prepared  White Carbohydrates  Highly processed foods that have been stripped of much of their nutrient value  Sweetened Beverages  High in calories and can cause weight gain  Fried Foods  Alcohol  Wasted calories!

 7kcals/gram (no nutritional value)

Rethink Your Drink

  Limit:  Soda   Alcoholic Beverages Juice drinks, Sports drinks   Sweet Tea Flavored Coffee More:  100% Juice   1% or Fat-Free Milk Water

Top 10 Cooking Tips by AHA

 Preserve the nutrients and colors in veggies.  Cook them quickly by steaming or stir-frying.

 Use herbs, vinegar, tomatoes, onion and/or fat-free or low-fat sauces or salad dressing for better health.

 Especially if you have high BP or high cholesterol.

 Use your time and your freezer wisely.

Top 10 Cooking Tips Cont’d…

 A smoothie can cover a multitude of needs.  Throw a banana (you can keep them in the freezer for weeks) into your blender along with frozen berries, kiwi or whatever fruit is around, some orange or other 100% juice, some fat-free or low-fat yogurt.  You can get 4-5 servings of fruit in one glass of yummy shake. try getting your loved one to sip on a smoothie. it’s easy, cool, refreshing and healthy.

Top 10 Cooking Tips Cont’d…

 Replace salt with herbs and spices or some of the salt-free seasoning mixes.  Use lemon juice, citrus zest or hot chilies to add flavor.

 Look for “low-sodium_ veggies or try the frozen varieties.

 Canned, processed and preserved vegetables of have very high sodium content.

Top 10 Cooking Tips Cont’d…

 Prepare muffins and quick breads with less saturated fat and fewer calories.  Substitute ripe bananas or applesauce  Choose whole grain for part of your ingredients instead of highly refined products.

Top 10 Cooking Tips Cont’d…

 In baking, use plain fat-free or low-fat yogurt or fat free or low-fat sour cream.

 Another way to decrease the amount of fat and calories in your recipes is to use fat-free milk or 1% milk instead of whole or reduced-fat (2% milk)  For extra richness, try fat-free half-and-half or evaporated skim milk.

Recipes with Color

 

Rainbow Fruit Skewers

Ingredients:   12 raspberries 6 oranges    12 1” chunks of pineapple 1 large kiwi, peeled and cut into 12 1” chunks 24 large blueberries  12 red seedless grapes Directions: Lay out 12 skewers. Prepare your fruit. Slide a raspberry to the top of the stick, next add chucks of orange, pineapple, kiwi, 2 blueberries, and a grape. Repeat for each skewer.

Recipes with Color

 

Cucumber Salad

Ingredients:  2 large English cucumbers    1/2 onion 2-3 tomatoes{For the dressing} 3 Tbsp. white wine vinegar   2 Tbsp. olive oil 1 tsp. oregano  1/8 tsp. salt Directions: make the dressing: add all ingredients to a small bowl and whisk to combine.

Slice the cucumbers and onion. Dice tomatoes, removing excess juice. Place in a bowl.

Add the dressing and toss to coat. Salt/pepper to taste if needed.

Best if refrigerated for at least an hour to let the flavors combine.

References

 “Top 10 Cooking Tips.” Top 10 Cooking Tips. American Heart Association, 2015. Web. 10 Mar. 2015.