Day by Day Nutrition

Besides being an excellent source of vitamin A, this low-fat quick cook soup incorporates a variety of food groups and tastes good, too.

Per Serving: 112 calories, 11 grams protein, 2 grams of fat, 11 grams of CHO, 1 grams of fiber,  731 mg sodium.

Preparation Time: 10 minutes Cook Time: 30 minutes

Serves: 5 (1- cup) servings

Ingredients

• ½ pound boneless skinless chicken breast, cut into ½-inch cubes*
• 1 teaspoon oil
• 1 can (14-1/2 oz) chicken broth
• 1 ½ cups water
• 2 cups assorted cut-up vegetables (such as sliced carrots, broccoli florets and chopped red pepper)**
• 1 envelope Good Seasons Italian Salad Dressing & Recipe Mix
• ½ cup quick cook brown rice
• 2 tablespoons chopped fresh parsley

Instructions

Cook and stir chicken in hot oil in large saucepan until browned.  Add broth, water, vegetables, and salad dressing mix.  Bring to boil.  Reduce to low; cover.  Simmer 5 minutes.  Stir in rice and parsley; cover.  Remove from heat.  Let stand 5 minutes.

Shopping List

• ½ pound boneless skinless chicken breast
• oil
• 1 can (14-1/2 oz) chicken broth
• assorted fresh vegetables (such as sliced carrots, broccoli florets and chopped red pepper)
• 1 envelope Good Seasons Italian Salad Dressing & Recipe Mix
• quick cook brown rice
• fresh parsley

* May substitute canned chicken breast in water, poached chicken, or cooked chicken to save time.

**Substitute 1 pkg (10 oz) frozen mixed vegetables, thawed, for cut-up fresh vegetables.

You can also used low sodium chicken broth to lower the sodium in this recipe.

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 worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). 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 as well as a weekly nutrition column for the Southeast Outlook. 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: 211 calories, 7 grams protein, 2 grams of fat,46  grams of CHO, 8 grams of fiber, 121  mg sodium.

Preparation Time: 5 minutes

Serves: 2 servings

Ingredients

• 1 medium banana
• 1 cup fresh or frozen strawberries
• ½ cup low fat vanilla yogurt
• ½ cup skim milk
• 1 cup of ice

Instructions

Add all the ingredients in a blend.  Blend until smooth.

Shopping List

• 1 medium banana
• fresh or frozen strawberries
• low fat vanilla yogurt
• skim milk

Note: You can add your favorite fruit.  Use either fresh or frozen. If you use frozen fruit you may not need as much ice. You can also use plain fat free yogurt and add vanilla flavoring. You can boost the nutrients by adding wheat germ or ground flaxseed. See the nutritional information below.

Boosting Your Nutrients in Homemade Smoothies

Food              Size         Calories      Fat   CHO  Pro    Fiber  Na

Wheat germ  2 tbsp             50                    1          6          4          2          0

Flaxseed         2 tbsp             60                    4.5       4          3          4          0

Whey

Protein            1 scoop           120                  2          3          23        1          55

Blueberries    1 cup               70                    1          17        <1         4          0

Banana             1 med              109                  <1         28        1.2       3          1

Blackberries    1 cup               75                    <1         18        1          8          <1

Strawberries    1 cup               168                  1.5       42        1          13        90

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 worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). 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 as well as a weekly nutrition column for the Southeast Outlook. 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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On a recent girls trip (and grandchildren, too) to Florida, my daughter-in-law, Melissa introduced me to McDonald’s NEW McCafe Smoothies. I am a huge fruit smoothie fan. In fact, I am not being modest, here, but I make really great smoothies. I can make them super nutritious by adding wheat germ,  ground flax or a protein powder or just your basic fruit or frozen unsweetened fruit with yogurt, skim milk, orange juice and many variations.

But, here’s the scoop on McCafe Smoothies.

Smoothie                 Size                     Calories      Fat   CHO  PRO   Fiber

Strawberry Banana  Large              330                 1          77        3          4

22 fl oz

Strawberry Banana  Medium           260                 1          60        2          3

16 fl oz

Strawberry Banana  Small               210                  0.5       49        2          2

12 fl oz

Wild Berry                 Large              320                 1          75        3          4

22 fl oz

Wild Berry                 Medium           260                 1          60        3          4

16 fl oz

Wild Berry                 Small               210                  0.5       48        2          3

12 fl oz

Ingredients Can Be Deceiving

The strawberry banana smoothie ingredients include strawberry banana fruit blend, low fat yogurt and ice.  The wild berry smoothie ingredients include wild berry fruit blend, low fat yogurt and ice.

The Strawberry Banana Fruit Blend includes strawberry puree, banana puree, water, sugar, concentrated apple juice, contains less than 1% of the following: cellulose powder, natural (botanical source) and artificial flavors, xanthan gum, citric acid, colored with fruit and vegetable juice, pectin, ascorbic acid (preservative).

The Wild Berry Fruit Blend includes strawberry puree, water, sugar, blackberry puree,  concentrated pineapple juice, concentrated apple juice, contains less than 1% of the following: cellulose powder,  xanthan gum, colored with fruit and vegetable juice, natural (botanical source) and artificial flavors, pectin, citric acid.

Making Your Own Smoothie

Banana Strawberry Smoothie

Per Serving: 211 calories, 7 grams protein, 2 grams of fat,46  grams of CHO, 8 grams of fiber, 121  mg sodium.

Preparation Time: 5 minutes

Serves: 2 servings

Ingredients

• 1 medium banana
• 1 cup fresh or frozen strawberries
• ½ cup low fat vanilla yogurt
• ½ cup skim milk
• 1 cup of ice

Instructions

Add all the ingredients in a blend.  Blend until smooth.

Shopping List

• 1 medium banana
• fresh or frozen strawberries
• low fat vanilla yogurt
• skim milk

Note: You can add your favorite fruit.  Use either fresh or frozen. If you use frozen fruit you may not need as much ice. You can also use plain fat free yogurt and add vanilla flavoring. You can boost the nutrients by adding wheat germ or ground flaxseed. See the nutritional information below.

Boosting Your Nutrients in Homemade Smoothies

Food                Size         Calories      Fat   CHO  Pro    Fiber  Na

Wheat germ   2 tbsp             50                    1          6          4          2          0

Flaxseed         2 tbsp             60                    4.5       4          3          4          0

Whey

Protein            1 scoop           120                  2          3          23        1          55

Blueberries    1 cup               70                    1          17        <1         4          0

Banana             1 med              109                  <1         28        1.2       3          1

Blackberries    1 cup               75                    <1         18        1          8          <1

Strawberries    1 cup               168                  1.5       42        1          13        90

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 worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). 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 as well as a weekly nutrition column for the Southeast Outlook. 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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Steel cut oats take longer to cook but have a really great chewy taste. I usually put the oatmeal to cook as soon as I get up in the morning. But, you can get a jump start on breakfast by using a slow cooker. If need be, you can microwave the leftovers.

Per Serving: 352 calories, 15 grams protein, 5 grams of fat, 67 grams of CHO,  10 grams of fiber,  231 mg sodium.

Preparation Time: 10 minutes Cook Time: 6 to 8 hours

Serves: 3 servings

Ingredients

• 1 cup steel cut oats
• 3 tablespoons of brown sugar
• 2/3 cup toasted wheat germ
• 1 teaspoon ground cinnamon
• ½ teaspoon vanilla extract
• ¼ teaspoon salt
• 3 ½ cup water
• ½ cup fat free or 1% milk
• 1 ½ cup sliced bananas (about 2)

Instructions

Mix all ingredients in a 2-quart slow cooker rubbed with 1 tablespoon trans-free margarine. Cook on low for 6 to 8 hours. Add ½ cup sliced bananas per serving.

Shopping List

• steel cut oats
• brown sugar
• wheat germ
• ground cinnamon
• vanilla extract
• fat free or 1% milk

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 worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). 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 as well as a weekly nutrition column for the Southeast Outlook. 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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Steel cut oats take longer to cook but have a really great chewy taste. I usually put the oatmeal to cook as soon as I get up in the morning. But, you can get a jump start on breakfast by using a slow cooker.  If need be, you can microwave the leftovers. You can also use fresh or frozen fruits if you want.

Per Serving: 451 calories, 11 grams protein, 7 grams of fat, 90 grams of CHO,  8 grams of fiber, 271 mg sodium.

Preparation Time: 10 minutes  Cook Time: 6 to 8 hours

Serves: 3 servings

Ingredients

• 1 cup steel cut oats
• 1 cup chopped dried fruit raisins, cranberries, cherries, blueberries, apples*
• 3 tablespoons of granular sugar substitute or brown sugar@
• 1 teaspoon ground cinnamon
• ½ teaspoon vanilla extract
• ¼ teaspoon salt
• 3 ½ cup water
• ½ cup fat free or 1% milk
• 1 tablespoon trans fat free margarine

Instructions

Mix all ingredients in a 2-quart slow cooker rubbed with 1 tablespoon trans-free margarine. Cook on low for 6 to 8 hours.

Shopping List

• steel cut oats
• chopped dried fruit cranberries, raisins, cherries, blueberries, apples
• granular sugar substitute
• ground cinnamon
• vanilla extract
• fat free or 1% milk
• trans fat free margarine

*You can also replace dried fruit with fresh or frozen fruit such as blueberries, strawberries, etc. but add these fruits before eating rather than in the crock pot.

@If you substitute brown sugar for sugar substitute it will add extra calories.  1 tablespoon has 45 calories.

Image from: www.backpackingchef.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 worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). 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 as well as a weekly nutrition column for the Southeast Outlook. 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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Eating a higher fiber diet will help prevent and treat constipation. There are two types of dietary fiber: soluble and insoluble fiber. Many high fiber foods contain both but increasing your intake of insoluble fiber will be the most effective for controlling or treating constipation. Insoluble fiber comes from hard-to-digest plants which doesn’t breakdown until it reaches the colon. This helps to soften waste and makes it easier to pass out of your body. Try to get at least 25 grams of fiber each day. Dietary fiber is listed on the food label. You can find dietary fiber information on fresh fruits & vegetables in most produce departments or Google food online. Here’s some fiber facts: ½ cup (c) black beans-7.5 grams (g); ½ c baked beans-5 g; 7 Triscuits-3 g; ½ c dry oatmeal-4 g; 24 Mini Wheats-6 g; ¼ c whole wheat couscous-7 g;  ¼ c almonds-3 g; 1 c cooked broccoli-5.5 g; 2/3 c frozen peas-4g; 1 c raspberries-8.4 g; 1 c air-popped-4.3 g.

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 worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). 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 could write a book about this topic but here’s the short version. Some spices contain important antioxidants properties. An antioxidant helps to prevent free radicals oxidative damage which can cause cancer, heart disease, diabetes, Alzheimer’s disease, obesity and autoimmune diseases. Spices that may help prevent cancer: garlic, ginger, turmeric, rosemary, etc. Spices that may help prevent heart disease: cinnamon, garlic, ginger, oregano, thyme, etc. Spices that may help control diabetes: cinnamon, garlic, ginger, fenugreek, coriander, etc. Cinnamon helps to increase insulin sensitivity which may be effective in treating Type II Diabetes and Metabolic Syndrome.  Spices that may help prevent Alzheimer’s disease: turmeric, rosemary, ginger, garlic. Spices that may influence obesity: chilies, garlic, fenugreek. Spices that may help control autoimmune diseases: bay leaf, black pepper, garlic, ginger, green tea, oregano, rosemary, thyme, turmeric. Superstar spices include: cinnamon, garlic, turmeric, and ginger.  I am a post menopausal woman. My physician suggested I use ½ teaspoon of cinnamon per day. Always check with your physician if you plan to use large doses of spices in a prophylactic manner.

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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 worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). 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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Easy-to-fix and good-to-eat pitas are a kid-friendly recipe. You can substitute the walnuts with another favorite nut or substitute the dried cranberries with raisins or another favorite dried fruit. You could also substitute the tuna for canned salmon as well for a different taste.

Per Serving: 423 calories, 33 grams protein, 13 grams of fat, 46 grams of CHO, 6 grams of fiber,  931 mg sodium.

Preparation Time: 15 minutes

Serves: 4

Ingredients

• 2 cans (5 oz each) tuna in water, drained & flaked
• 1/3 cup  Light Miracle Whip® or light mayonnaise
• ¼ cup finely chopped celery
• ¼ cup dried cranberries
• ¼ cup coarsely chopped walnuts
• 4 slices Reduced-Fat cheddar or American cheese, cut up
• 2 tbsp finely chopped red onion
• 4 (6-in) whole wheat pita breads

Instructions

Combine all ingredients except pita in medium bowl. Evenly stuff pita breads with tune mixture.

Shopping List

• 2 cans (5 oz each) tuna in water
• Light Miracle Whip® or light mayonnaise
• celery
• dried cranberries
• chopped walnuts
• cheddar or American cheese, cut up
• red onion
• whole wheat pita breads

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Olive oil contains monounsaturated fat, which is  a healthier type of fat that can lower your risk of heart disease by reducing LDL (lousy) cholesterol levels in your blood. Saturated and trans fats — such as butter, animal fats, tropical oils and partially hydrogenated oils  increase your risk of heart disease by increasing your LDL cholesterol levels. The FDA suggests consuming about 2 tablespoons of olive oil a day may reduce your risk of heart disease. Substitute olive oil for saturated fats rather than just adding olive oil to your diet. One tablespoon of olive oil contains 120 calories. If you add olive oil to your diet, make sure to take away the calories from some other food or increase your exercise. (120 calories X 365 days = 12 ½ pound weight gain). All types of olive oil contain monounsaturated fat, but “extra-virgin” or “virgin” olive oils are the least processed forms and contain the highest levels of polyphenols, a powerful antioxidant that also can promote heart health.

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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 worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). 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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According to a recent study reported in the Journal of the National Cancer Institute, men who ate 3 or more servings of cruciferous vegetables per day had a 41% lower risk of developing prostate cancer. The prostate protection comes from the phytochemical, glucosinolate, which helps to neutralize carcinogens. Here’s the scoop on how many glucosinolates (milligrams –mg) per ½ cup serving: Brussels sprouts 104 mg; Mustard Greens 79 mg; Kale 34 mg; Red Cabbage 29 mg; Broccoli 27 mg; Cauliflower 22 mg.  Cooking can decrease the glucosinolates in foods. For higher concentrations, eat raw, steamed or sautéed vegetables. Other nutrition recommendations are: eat omega-3 rich foods like salmon weekly, eat more soy products and legumes which contain phytoestrogens, drink green tea daily rich source of antioxidants called polyphenols, and get enough Vitamin D from the sunshine or take a supplement on a daily basis. Check with your physician about the use of a supplement. Manage your weight by daily exercise as obesity increases your risk of prostate 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 worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). 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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