Day by Day Nutrition

Per Serving: 473 calories, 35 grams protein, 9 grams of fat, 55 grams of CHO,  13 grams of fiber,  1826 mg sodium.

Preparation Time: 10 minutes  Cook Time: 10 minutes

Serves: 4 servings

Ingredients

• 15 oz chunky medium or mild salsa
• 2 cups cooked chicken (you can use store bought oven or rotisserie roasted chicken or poached chicken)
• 15 oz  can black beans or cannellini, drained
• 3 cups chicken broth (use low sodium to cut salt)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1  16-ounce package frozen corn
• 2 green onions, chopped
• ½ cup sour cream
• 1 cup crushed whole wheat tortilla chips

Instructions

Empty salsa into a large sauce pan. Heat 2 minutes over medium high heat. Then add chicken, beans broth, cumin, corn and chili powder. Bring to boil. Lower heat and simmer 10 minutes, stirring occasionally. Top each serving with onions, sour cream and chips.

Shopping List

• 15 oz chunky medium or mild salsa
• chicken breasts
• 15 oz  can black beans or cannellini
• chicken broth (use low sodium to cut salt)
• ground cumin
• chili powder
• 1  16-ounce package frozen corn
• 2 green onions, chopped
• Sour cream
• Whole Wheat Tortilla chips

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Food can help to prevent inflammation which will help fight cancer, heart disease, stroke  and neurodegenerative disease.  Here’s some foods that have anti-inflammatory properties: Salmon and healthy fats like olive or canola oil, walnuts and flaxseed which contains omega-3 fats; fruits and vegetables that have lots of color contain flavonoids and antioxidants; whole and cracked wheat like brown rice, whole grain bread and pasta, cereal like oatmeal and oat bran, and beans and legumes all of which contain dietary fiber, B vitamins and an assortment of minerals.  Fruit superstars are berries like blueberries, strawberries, and blackberries, citrus fruits like oranges and clementines and also grapes.  Vegetable superstars are sweet potatoes, spinach and kale, cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts, tomatoes and butternut squash.   Soy also has anti-cancer properties. Soy foods include tofu, soymilk, soybeans, soynuts and tempeh.  Garlic and the flavonoids in green tea have been shown to help prevent cancer.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Per Serving: 283 calories, 9 grams protein, 5 grams of fat, 54 grams of CHO, 9 grams of fiber,  274

mg sodium.

Preparation Time: 5 minutes Cook Time: 15 minutes

Serves: 6 servings

Ingredients

• 1 ½ tablespoons olive oil
• 1 cup chopped mixed dried fruits (apples, pears, apricots, prunes, cranberries)
• 2 cups low sodium vegetable broth
• 1 15-ounce can chickpeas, drained & rinsed
• 2 medium onions, chopped
• 1 teaspoon ground cumin
• 1 ½ cups whole wheat quick cook couscous
• ¼ cup chopped scallions (optional)
• Salt to taste

Instructions

In a large pot, heat oil and sauté onions over medium heat. Add dried fruit and continue cooking for 3 minutes.  Add cumin. Continue stirring and cooking for one more minute. Add vegetable broth, couscous, and chickpeas. Bring to a boil. Cover and turn heat off. Let stand for 5 minutes.  Fluff with fork.  Add salt to taste. Sprinkle with chopped scallions before serving (optional).

Shopping List

• olive oil
• chopped mixed dried fruits (apples, pears, apricots, prunes, cranberries)
• low sodium vegetable broth
• 1 15-ounce can chickpeas
• 2 medium onions
• ground cumin
• whole wheat quick cook couscous
• chopped scallions

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What about calorie counts? I’ve heard I should avoid bananas because they are high calorie and full of sugar.

Fruits are typically nutrient dense because they can be good sources of minerals like potassium, magnesium, calcium, iron low in calories as well as good sources of vitamins like Vitamin A, C and folic acid. Fruits also contain dietary fiber.  Fresh is always best if possible but frozen is a great option, too.  I often use frozen fruits (blueberries, blackberries or raspberries) to top my oatmeal in the morning.  You can typically get them on sale.  Choose the ones that are flash frozen without sugar. You can use these in smoothies and my grandkids like to eat them frozen, too.  A great online resource for information about calories, nutrients, selection, preparation and cooking of fruits can be found at http://www.fruitsandveggiesmorematters.org.  This website also contains some excellent recipes that are kid friendly (adults like them, too).  In addition, there are many other resources for families that can help teach them about the health attributes of fruits (and also vegetables, too).

Image from: Brooklawn.org.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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When you are trying to lose or maintain weight, knowing how many calories you are eating each day is important. The 100-calorie packets are convenient but expensive. Many of these are junk food. Here’s some 100 calorie food suggestions for you: 29 pistachios, 12 Quaker® Quakes Cheddar Rice Snacks, 40 Rold Gold® Classic Pretzels Sticks, 1 hard boiled egg & 1 slice of Melba Toast, 2 cups of raspberries, 28 grapes, 1 cup blueberries, 45 steamed edamame, ½ red bell pepper dipped in 3 tablespoons of hummus, ½ cup low fat cottage cheese with 5 medium size strawberries, 60 Pepperidge Farm® Whole Wheat Goldfish Crackers, 1 Laughing Cow® Creamy Garlic & Herb Cheese Wedge plus 3 Triscuits®, ½ medium cantaloupe, 15 medium strawberries dipped in ¼ cup Cool Whip® Lite, 1 Healthy Choice® Mocha Fudge Swirl Bar, 1 Skinny Cow® Fat Free Fudge Bar, and 5 Nabisco® Nilla Wafers. Keep in mind, you can burn approximately 100 calories by running 10 minutes or walking about 20 minutes.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Per Serving: 303 calories, 21 grams protein, 10 grams of fat, 39 grams of CHO, 7 grams of fiber, 457 mg sodium.

Preparation Time: 10 minutes

Serves: 4 servings

Ingredients

• 2 tsp curry powder
• ½ cup fat-free or reduced-fat mayonnaise
• salt and fresh ground black pepper, to taste
• 4 whole-wheat tortillas, each cut in half
• 8 oz thinly sliced turkey
• 4 cups thinly sliced romaine lettuce
• 2 cups thinly sliced, seeded and peeled cucumber
• 1 ripe mango, peeled, pitted, chopped (about 1 cup) or  cup mango chutney
• ½ ripe avocado, peeled, pitted, cut into 8 thin slices

Instructions

Heat curry powder, stirring constantly, in a small skillet over medium-low heat until fragrant, about 2 minutes. Transfer curry powder to small bowl.  Stir in mayonnaise and lemon juice.  Season to taste with salt and pepper.  Chill, covered, until ready to use.

When ready to serve, place one-half tortilla on a work surface.  Spread with about 1 tbsp curried mayonnaise and lemon juice.  Season to taste with salt and pepper.  Chill covered, until ready to use.  When ready to serve, place one-half tortilla on a work surface.  Spread with about 1 tbsp curried mayonnaise.  Place one-fourth of the turkey in the center.  Top with ½ cup lettuce, ¼ cup cucumber and 2 tbsp mango or chutney.  Top with an avocado slice.  Roll up like a burrito.  Repeat process for remaining wraps.  Serve or make up to 4 hours ahead and refrigerate wrapped tightly with plastic wrap.  Bring back to room temperature before serving.

Shopping List

• curry powder
• fat-free or reduced-fat mayonnaise
• 4 whole-wheat tortillas
• 8 oz thinly sliced turkey
• romaine lettuce
• 1 large cucumber
• 1 ripe mango or mango chutney
• ripe avocado

With permission from: American Institute for Cancer Research www.aicr.org

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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The National Academy of Sciences’ Institute of Medicine recommends that men 50 and younger should eat 38 grams of dietary fiber each day whereas women should eat 25 grams per day.  Men over 51 should eat over 30 grams of fiber and women over 51 should eat 21 grams.  There are two types of dietary fiber: insoluble and soluble. Insoluble fiber is found in 100% whole wheat products, wheat bran, nuts and many vegetables.  Soluble fiber is found in oats, peas, beans, apples citrus fruits, carrots, barley and psyllium.  Whole foods are better sources of fiber because they also provide other nutrients as well. You can find dietary fiber information of the food label.   A high fiber diet can help to prevent constipation, lower blood cholesterol levels, control blood sugar, plus it aids in weight loss and can lower your risk of digestive disorders like irritable bowel syndrome and diverticular disease.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Per Serving: 160 calories, 4 grams protein, 11 grams of fat, 13 grams of CHO,  2 grams of fiber, 207 mg sodium.

Preparation Time: 10 minutes Bake time: 10 minutes

Serves: 13 servings

Ingredients

• 1 cup whole natural almonds
• 2 cups wheat, rice or corn squares cereal
• 1 ½ cups small pretzels
• 1 cup toasted oat cereal
• 1 cup sesame sticks, optional
• 2 tsp garlic powder
• ½ cup butter, melted

Instructions

Spread almonds in a single layer in shallow pan.  Place in cold over; otast at 350 degrees, 8 – 12 minutes, stirring occasionally, until lightly toasted.  Remove from pan to cool.  Toss together all ingredients except butter.  Drizzle with butter and toss to coat evely.  Spread mixture in a shallow pan and bake at 350 degrees, 10 minutes, stirring occasionally, until lightly toasted.  Cool.  Store in airtight containers.

Shopping List

• whole natural almonds
• wheat, rice or corn squares cereal
• small pretzels
• toasted oat cereal
• sesame sticks, optional
• garlic powder
• butter

From with permission www.almondsarein.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use,Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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I am considering becoming a vegetarian. Will I need to supplement my diet to replace the protein I would get from meat?

There are many types of vegetarian diets. A lacto-ovo vegetarian avoids meat, fish and poultry but may eat eggs and dairy products.  Lacto-vegetarians will avoid meat, eggs, fish and poultry but will eat milk, cheese and dairy.  Vegans are strict vegetarians who avoid all animal products.  You can get adequate amount of protein from plant foods – whole grains, legumes, vegetables, seeds and nuts.  Nutrients that may be lacking in a vegan diet are vitamin B12, iron, zinc, calcium, essential fatty acids and vitamin D.  Typical nutritional supplement recommendations for vegans include: 50 – 100 micrograms of B12, an omega-3 fish oil supplement (food sources – walnuts ground flaxseeds), 500 – 700 milligrams of calcium (food sources – sesame seeds, collards, kale, broccoli), and 1000 milligrams of vitamin D3.  Do not take an iron supplement unless recommended by your physician.  Food sources of iron: cereals, grains, legumes, dates, prunes and raisins. Food source of zinc: grains, nuts, legumes and spinach.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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During a busy week, this fish recipe is a snap. Any white fish will work in place of sole.

Nutritional Information: 165 calories; 26 grams protein; 2 grams carbohydrate; 5 grams fat; 66 mg cholesterol; 273 mg sodium; 2 grams fiber

Preparation Time: 5 minutes               Bake Time: 20 minutes

Serves 4.

• 10 ounce frozen chopped spinach
• ½ cup (2 ounces) shredded mozzarella cheese
• 1 pound sole fillets
• Salt, pepper, lemon juice as desired

Preheat oven to 400°. Thaw spinach and squeeze out excess moisture. Layer on bottom of a small baking dish. Sprinkle with cheese and top with the fish. Season as desired. Cover with foil. Bake for 20 minutes or until fish flakes easily.

Shopping List:

• Spinach
• Mozzarella
• Sole

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Image from: northerntrailspress.com

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