One of the new messages from the 2010 Dietary Guidelines for Americans is to maintain calorie balance to achieve and sustain a healthy weight. Here are some ways to help us meet that guideline.
1. Consume food and drinks to meet, not exceed, calorie needs. If you don't know your calorie needs, use the personalized plan on the Mypyramid website. You can also weight yourself and adjust your food/drink intake and physical activity based on any weight changes.
2. Plan ahead to make better food choices. Do your grocery shopping ahead of time and prepare meals to bring to work or for children to take to school. Have healthy snacks available at home and quick snacks for on-the-go activities.
3. Track food and calorie intake. Use the Mypyramid tracker to assess your food intake. Use the Nutrition Facts label to determine serving sizes and nutrient information. Use an online calorie counter if food has no label. Pay attention to hunger signs and only eat when hungry and stop when full. Avoid mindless eating, like in front of the television.
4. Limit calorie intake from solid fats and added sugars (SOFAS). Choose foods with little or no added sugar or fats. Choose more unprocessed whole foods like whole grains, fruits, vegetables, lean meat, beans, nuts, and low fat or fat free milk products. Use My Food-a-pedia to compare calories and see SOFAS for foods. If you do choose foods with SOFAS, choose small portions and choose them less often.
5. Reduce portions, especially of high-calorie foods. Use smaller plates or portion out small amounts of foods.
6. Cook and eat more meals at home, instead of eating out. Prepare and cook meals together, as a family. Include more unprocessed foods and those that have many nutrients. Experiment with healthy recipes and recipe substitutions.
7. If you do eat out, choose healthy options. Choose a smaller meal, share your meal, or take part of the meal home. Check the posted calorie information or check it online before you go. Choose more vegetables, fruits, and whole grains as part of your meal. Avoid foods that contain the words: creamy, breaded, fried, battered, buttered. Keep portions of dressings and sauces limited.
If you are interested in reading more, you can view the 2010 Dietary Guidelines for Americans information online.
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, April 20, 2011
Wednesday, April 13, 2011
Healthy for Life offerings
Healthy for Life is the wellness program for University of Missouri employees. Most of us are unable to participate in the wellness activities because of our distance from campus. But there are some programs available to off-campus employees. Here is more information about some of the programs offered by Healthy for Life.
Million Step pedometer program
Sign up for the pedometer program through Healthy for Life by sending a $15 check to 205 Heinkel Building, Columbia, MO 65211. Faculty, staff and family members are eligible to join and will receive a log book and odometer. If you already have a pedometer, sign up for FREE! Once you reach 1 million steps, you’ll get your money back, a certificate and a free T-shirt. Receive prizes for every million steps.
Ride to Wellness
For $20, you can purchase an odometer for use with your bike. Faculty, staff, and family members are eligible and will receive a logbook and odometer. If you have an odometer already, sign up for FREE! Once you hit 500 miles, you will receive a t-shirt, a certificate, and your money back! You will also receive prizes for every 500 miles. Send a check for $20 to 205 Heinkel Building, Columbia, MO 65211 to sign up.
Weight Watchers (online)
Healthy for Life offers a 25% rebate for those who enroll in at least 12 weeks of this program when you miss no more than once logging your weight and attending meetings. When
you join online, please inform Melissa Willett so you will be eligible for the rebate. She can be reached at WillettMD@umsystem.edu or (573) 884-1397. When you complete your session, mail a copy of your logbook to Melissa at 205 Heinkel Building, Columbia, MO 65211.
Eat for Life online
Healthy for Life’s regular 10-week program on creating a healthy relationship with your food, body and mind is now a course you can take online at your convenience. Video and audio components teach the foundational mindfulness practices (meditation and yoga) and the BASICS of Mindful Eating. If you have a history of chronic dieting, have rigid rules about eating, or find yourself eating when you’re stressed, bored or unhappy, this may be the program for you. This non-judgmental, non-diet approach helps you use your internal physical cues to guide what and when you eat.
Million Step pedometer program
Sign up for the pedometer program through Healthy for Life by sending a $15 check to 205 Heinkel Building, Columbia, MO 65211. Faculty, staff and family members are eligible to join and will receive a log book and odometer. If you already have a pedometer, sign up for FREE! Once you reach 1 million steps, you’ll get your money back, a certificate and a free T-shirt. Receive prizes for every million steps.
Ride to Wellness
For $20, you can purchase an odometer for use with your bike. Faculty, staff, and family members are eligible and will receive a logbook and odometer. If you have an odometer already, sign up for FREE! Once you hit 500 miles, you will receive a t-shirt, a certificate, and your money back! You will also receive prizes for every 500 miles. Send a check for $20 to 205 Heinkel Building, Columbia, MO 65211 to sign up.
Weight Watchers (online)
Healthy for Life offers a 25% rebate for those who enroll in at least 12 weeks of this program when you miss no more than once logging your weight and attending meetings. When
you join online, please inform Melissa Willett so you will be eligible for the rebate. She can be reached at WillettMD@umsystem.edu or (573) 884-1397. When you complete your session, mail a copy of your logbook to Melissa at 205 Heinkel Building, Columbia, MO 65211.
Eat for Life online
Healthy for Life’s regular 10-week program on creating a healthy relationship with your food, body and mind is now a course you can take online at your convenience. Video and audio components teach the foundational mindfulness practices (meditation and yoga) and the BASICS of Mindful Eating. If you have a history of chronic dieting, have rigid rules about eating, or find yourself eating when you’re stressed, bored or unhappy, this may be the program for you. This non-judgmental, non-diet approach helps you use your internal physical cues to guide what and when you eat.
For more information or to sign up for these programs, check out the Healthy for Life website, send an email to wellness@umsystem.edu or call (573) 884-1312.
Wednesday, April 6, 2011
Healthy dips
Dips are a popular item to serve at meals and parties, whether you buy them pre-made or make your own. Here are some tips to help you choose the healthiest dips.
Sour cream based dips have no nutrients and can be high in fat and calories. Even though many consider sour cream a dairy food, it doesn't contain any calcium like milk products. You can make your own dips similar to sour cream dips using either plain yogurt or plain Greek yogurt. Mix with your choice of seasonings or use one of the seasoning packets to make your own dip. Just replace the same amount of sour cream with the plain yogurt or plain Greek yogurt. Yogurt has calcium, vitamin D, potassium, protein, and other nutrients that sour cream based dips don't have.
Ranch dressing is a popular choice for dipping vegetables, but contains very few nutrients and is higher in fat and calories. This is one way to help children eat more vegetables, but can also disguise the actual taste so they won't learn to enjoy the taste of the vegetables. Ranch dressing should be given in limited amounts to children to help them enjoy vegetables without it.
Guacamole is easy to make and can be a healthy choice depending on what ingredients you add. Choose avocados that yield slightly to pressure, not too soft, not too tough. You can add whatever other spices (garlic, salt, etc) and vegetables you choose (onions, tomatoes, etc). Lime juice and cilantro are also good additions. You can also take the easy route and use one of the pre-made guacamole spice mixes. Avoid adding any sour cream or mayonnaise because that ups the fat and calories. Avocados are higher in heart-healthy fats than other vegetables so try to only eat a moderate amount. They are also high in potassium and other nutrients. If you buy guacamole at the store, make sure to read the ingredient list. If the first ingredient isn't avocados or if it's really far down the list, you aren't getting true guacamole. You are probably getting a sour cream based dip with just a little guacamole flavoring.
Salsa can also be a healthy dip. You can make your own salsa using whatever vegetables you desire (tomatoes, peppers, onions) and seasonings (lime juice, cilantro, garlic, etc). If you buy salsa, you have to read the labels because most canned salsa has added sugar. Fresh salsa typically doesn't have added sugar. If you are going to can your own salsa, make sure you follow a research-based recipe or use one of the salsa seasoning packets and follow the recipe.
Hummus is a healthy dip made from chickpeas (garbanzo beans), tahini (sesame seed paste), oil, and seasonings. You can buy it pre-made or make your own if you can find tahini locally. There are many different flavors available. Hummus has protein and some fiber but is low in fat and calories.
Peanut butter, almond butter, or any of the other nut butters can also serve as a dip for some fruits and vegetables. Read the ingredient list and try to get natural peanut or nut butter. The only ingredients should be the nut (peanuts, almonds, etc) and maybe some salt or some type of oil. Watch for added sugar, corn syrup, or other ingredients. Peanut and other nut butters work best with celery or apples.
Dips made with lots of cheese should be limited because they tend to be higher in calories or fat. Pre-packaged bean dips are ok sometimes and can provide us with some protein and a little fiber, but can also be high in sodium. Limit those as well.
What you serve with your dip also makes a difference. Limit chips, try whole grain crackers in moderate amounts, and eat more raw vegetables or fruits.
Sour cream based dips have no nutrients and can be high in fat and calories. Even though many consider sour cream a dairy food, it doesn't contain any calcium like milk products. You can make your own dips similar to sour cream dips using either plain yogurt or plain Greek yogurt. Mix with your choice of seasonings or use one of the seasoning packets to make your own dip. Just replace the same amount of sour cream with the plain yogurt or plain Greek yogurt. Yogurt has calcium, vitamin D, potassium, protein, and other nutrients that sour cream based dips don't have.
Ranch dressing is a popular choice for dipping vegetables, but contains very few nutrients and is higher in fat and calories. This is one way to help children eat more vegetables, but can also disguise the actual taste so they won't learn to enjoy the taste of the vegetables. Ranch dressing should be given in limited amounts to children to help them enjoy vegetables without it.
Guacamole is easy to make and can be a healthy choice depending on what ingredients you add. Choose avocados that yield slightly to pressure, not too soft, not too tough. You can add whatever other spices (garlic, salt, etc) and vegetables you choose (onions, tomatoes, etc). Lime juice and cilantro are also good additions. You can also take the easy route and use one of the pre-made guacamole spice mixes. Avoid adding any sour cream or mayonnaise because that ups the fat and calories. Avocados are higher in heart-healthy fats than other vegetables so try to only eat a moderate amount. They are also high in potassium and other nutrients. If you buy guacamole at the store, make sure to read the ingredient list. If the first ingredient isn't avocados or if it's really far down the list, you aren't getting true guacamole. You are probably getting a sour cream based dip with just a little guacamole flavoring.
Salsa can also be a healthy dip. You can make your own salsa using whatever vegetables you desire (tomatoes, peppers, onions) and seasonings (lime juice, cilantro, garlic, etc). If you buy salsa, you have to read the labels because most canned salsa has added sugar. Fresh salsa typically doesn't have added sugar. If you are going to can your own salsa, make sure you follow a research-based recipe or use one of the salsa seasoning packets and follow the recipe.
Hummus is a healthy dip made from chickpeas (garbanzo beans), tahini (sesame seed paste), oil, and seasonings. You can buy it pre-made or make your own if you can find tahini locally. There are many different flavors available. Hummus has protein and some fiber but is low in fat and calories.
Peanut butter, almond butter, or any of the other nut butters can also serve as a dip for some fruits and vegetables. Read the ingredient list and try to get natural peanut or nut butter. The only ingredients should be the nut (peanuts, almonds, etc) and maybe some salt or some type of oil. Watch for added sugar, corn syrup, or other ingredients. Peanut and other nut butters work best with celery or apples.
Dips made with lots of cheese should be limited because they tend to be higher in calories or fat. Pre-packaged bean dips are ok sometimes and can provide us with some protein and a little fiber, but can also be high in sodium. Limit those as well.
What you serve with your dip also makes a difference. Limit chips, try whole grain crackers in moderate amounts, and eat more raw vegetables or fruits.
Wednesday, March 30, 2011
Walnuts for health
A recent study compared antioxidants in nine different types of nuts and found walnuts to have the most antioxidants of all that were compared. Walnuts also had the highest potency of antioxidants among all the nine different types of nuts.
Antioxidants help protect cells by preventing cell damage by substances called free radicals.
Walnuts also contain the highest amount of alpha-lipoic acid (ALA), which is a plant form of omega-3's.
Heart-healthy fats and ALA help lower cholesterol levels, including total cholesterol and LDL (low-density lipoprotein), the "bad" cholesterol.
All nuts are high in heart-healthy fats, such as monounsaturated and polyunsaturated fats. Naturally, they have very little sodium but make sure you read the ingredient list to see if salt has been added. One ounce of walnuts contains 4 grams of protein, 2 grams of fiber, and 10% of the Daily Value of both magnesium and phosphorus. Walnuts also contain a small amount of potassium (125 mg), comparable to the amount of potassium in 1/2 cup of strawberries.
A small portion can give you the health benefits and nutrients, without adding too many extra calories or fat. One ounce, about 7 whole walnuts or 12 to 14 walnut halves, daily is a beneficial amount.
There is also some research to show that walnuts can help boost memory, improve cognitive functioning, and can improve bone health.
Roasting nuts generally decreases the potency of all types of nuts. Walnuts are usually eaten raw and unroasted, so you get the highest amount of antioxidants possible.
Walnuts as well as other nuts can fit into an overall healthy eating plan. Add some to your salads, desserts, side dishes, or eat as a snack. Walnuts can look expensive when you buy them at the store, but as long as you stick to 1 ounce per snack or meal, they will last a long time.
Antioxidants help protect cells by preventing cell damage by substances called free radicals.
Walnuts also contain the highest amount of alpha-lipoic acid (ALA), which is a plant form of omega-3's.
Heart-healthy fats and ALA help lower cholesterol levels, including total cholesterol and LDL (low-density lipoprotein), the "bad" cholesterol.
All nuts are high in heart-healthy fats, such as monounsaturated and polyunsaturated fats. Naturally, they have very little sodium but make sure you read the ingredient list to see if salt has been added. One ounce of walnuts contains 4 grams of protein, 2 grams of fiber, and 10% of the Daily Value of both magnesium and phosphorus. Walnuts also contain a small amount of potassium (125 mg), comparable to the amount of potassium in 1/2 cup of strawberries.
A small portion can give you the health benefits and nutrients, without adding too many extra calories or fat. One ounce, about 7 whole walnuts or 12 to 14 walnut halves, daily is a beneficial amount.
There is also some research to show that walnuts can help boost memory, improve cognitive functioning, and can improve bone health.
Roasting nuts generally decreases the potency of all types of nuts. Walnuts are usually eaten raw and unroasted, so you get the highest amount of antioxidants possible.
Walnuts as well as other nuts can fit into an overall healthy eating plan. Add some to your salads, desserts, side dishes, or eat as a snack. Walnuts can look expensive when you buy them at the store, but as long as you stick to 1 ounce per snack or meal, they will last a long time.
Wednesday, March 23, 2011
All about yogurt
Yogurt is a versatile food - add some fruit for a healthy breakfast or snack, use it in place of sour cream in dips or on baked potatoes, or incorporate it into dessert. Here is more information about yogurt.
Yogurt is considered a milk/dairy food on Mypyramid because of the calcium. The cultures in yogurt help digest lactose (milk sugar), which may help those who suffer from lactose intolerance eat yogurt without symptoms. There is some evidence that the cultures also help keep healthy bacteria in your guy, but there is no solid proof of this. Those cultures may be listed on the label as L. acidolphilus, L. bulgaricus, (the L. stands for lactobacillus) and S. thermophilus.
Greek yogurt is strained differently than regular yogurt, resulting in more protein. Greek yogurt has about 17 grams of protein per 6 ounces, whereas regular plain yogurt has about 8 grams of protein in 8 ounces. Regular yogurt that has added sugar or fruit may only contain 3 or 4 grams of protein.
Greek yogurt does tend to have less calcium than regular yogurt. Greek yogurt is also more expensive, sometimes twice as much.
To choose a healthy yogurt, you must read the nutrition label. You should try to pick one that is a good source of protein and calcium without a lot of added fat, sugar, or artificial sweeteners.
Plain yogurt is better than flavored or sweetened yogurt, but if is it too tart or too plain, try mixing half sweetened/flavored with half plain. Some sugar sweetened yogurts can have up to 4 teaspoons of sugar. Some have artificial sweetener, which is safe is small amounts, but many of our foods have artificial sweetener, so it's something to limit.
Plain Greek yogurt works great as a veggie dip (in place of sour cream based dips, which have no nutrients) or as a topping on a baked potato. Plain regular yogurt works too, but the texture of Greek yogurt is more similar to sour cream. By using either plain or Greek yogurt in place of sour cream, you are getting more nutrients and less fat.
Some brands of yogurt claim that they help with regularity and digestive system health. What they don't mention is that you would have to have three servings a day to see that benefit. The Federal Trade Commission (FTC) has investigated these claims and has made recommendations to revise these statements.
Some yogurt now has added fiber in the form on inulin. Yogurt does not have fiber naturally. There is no good evidence that inulin is as good as naturally occurring fiber in whole grains, fruits, and vegetables.
To see what brands and types of yogurt may be best, you can read this article from the Nutrition Action Healthletter from 2008. I also have a more recent article on yogurt that I would be glad to fax if anyone is interested.
Yogurt is considered a milk/dairy food on Mypyramid because of the calcium. The cultures in yogurt help digest lactose (milk sugar), which may help those who suffer from lactose intolerance eat yogurt without symptoms. There is some evidence that the cultures also help keep healthy bacteria in your guy, but there is no solid proof of this. Those cultures may be listed on the label as L. acidolphilus, L. bulgaricus, (the L. stands for lactobacillus) and S. thermophilus.
Greek yogurt is strained differently than regular yogurt, resulting in more protein. Greek yogurt has about 17 grams of protein per 6 ounces, whereas regular plain yogurt has about 8 grams of protein in 8 ounces. Regular yogurt that has added sugar or fruit may only contain 3 or 4 grams of protein.
Greek yogurt does tend to have less calcium than regular yogurt. Greek yogurt is also more expensive, sometimes twice as much.
To choose a healthy yogurt, you must read the nutrition label. You should try to pick one that is a good source of protein and calcium without a lot of added fat, sugar, or artificial sweeteners.
Plain yogurt is better than flavored or sweetened yogurt, but if is it too tart or too plain, try mixing half sweetened/flavored with half plain. Some sugar sweetened yogurts can have up to 4 teaspoons of sugar. Some have artificial sweetener, which is safe is small amounts, but many of our foods have artificial sweetener, so it's something to limit.
Plain Greek yogurt works great as a veggie dip (in place of sour cream based dips, which have no nutrients) or as a topping on a baked potato. Plain regular yogurt works too, but the texture of Greek yogurt is more similar to sour cream. By using either plain or Greek yogurt in place of sour cream, you are getting more nutrients and less fat.
Some brands of yogurt claim that they help with regularity and digestive system health. What they don't mention is that you would have to have three servings a day to see that benefit. The Federal Trade Commission (FTC) has investigated these claims and has made recommendations to revise these statements.
Some yogurt now has added fiber in the form on inulin. Yogurt does not have fiber naturally. There is no good evidence that inulin is as good as naturally occurring fiber in whole grains, fruits, and vegetables.
To see what brands and types of yogurt may be best, you can read this article from the Nutrition Action Healthletter from 2008. I also have a more recent article on yogurt that I would be glad to fax if anyone is interested.
Thursday, March 17, 2011
Eat some green for St. Patrick's Day
Today is St. Patrick's Day, so here are some tips for eating healthy green fruits and vegetables to celebrate.
- Try a spinach salad. If raw spinach is too bitter, mix in some Romaine or even a little iceberg lettuce. Darker greens have more nutrients, but mixing may help with the flavor. Spinach has a ton of nutrients, including over 1000% of the Daily Value for vitamin K, over 300% of the Daily Value for vitamin A, over 60% of the Daily Value for folate, over 35% of the Daily Value for iron, and over 25% of the Daily Value for calcium, potassium, and vitamin C. Spinach is also a good source of fiber.
- Add spinach to your smoothie. Try mixing blueberries (or other fruit), milk, yogurt, ice cream, or sherbet with a handful of spinach. You won't taste it but you will get the great nutrients from the spinach.
- Steam some broccoli for a side dish. Steamed broccoli retains most of the nutrients, such as vitamin C, vitamin K, vitamin A, and fiber. Broccoli is in season in the summer and fall. Brussels sprouts have nutrients similar to broccoli.
- Green peppers are versatile and can be eaten cooked or raw. They can be used in stir fry, salads, or eaten as a snack.
- Asparagus and cabbage also provide many nutrients. Asparagus has vitamin C, vitamin A, potassium, vitamin K, and fiber. Cabbage has vitamin C, potassium, vitamin K, magnesium, and fiber. Asparagus and cabbage are both in season in the spring and cabbage is in season in the fall too.
- Lima beans, peas, and green beans are also green vegetables to try. They have some of the same nutrients that were listed for the other green veggies.
- Kiwi and green apples are two green fruits. Kiwi is very high in vitamin C and both have fiber. Apples have vitamin C and potassium.
Wednesday, March 9, 2011
Healthy Quick Meals
One big challenge for some of us is cooking dinner after a long day, especially if we haven't planned ahead. Here are some tips for preparing ahead for meals, along with some quick and healthy recipes.
Plan ahead:
Tuna with veggie salad
Ingredients:
Raw spinach or other leafy greens (Romaine, etc)
1 can or packet of tuna packed in water (drained)
Other veggies (tomatoes, cucumbers, green peppers, etc)
Your choice of beans or lentils
Olive oil and vinegar
Mix ingredients for a tasty and quick salad. You can use a tiny bit of mayo or some mustard to flavor the tuna if plain tuna is too boring. You could also use 1 can of cooked chicken (drained) but tuna gives us healthy omega-3s.
Corn and black beans
Ingredients:
1 package of frozen microwavable corn or 1 can of corn
1 can of black beans (drained and rinsed)
Salsa
Optional: Plain unsweetened low-fat or fat free Greek yogurt (to be used instead of sour cream)
Optional: Low-fat or fat-free shredded cheese
Heat the corn in microwave, according to directions. Mix ingredients. Can be served as a main dish with added chicken or other meat, or served as a side dish. This is a very versatile dish so you can change the amount of ingredients or add other seasonings.
Veggie and cheese stuffed baked potato (from Lickety-Split Meals)
Ingredients:
1 baking potato
1 cup frozen California blend frozen veggies
Low-fat shredded cheddar cheese
Optional: fat-free or low-fat unsweetened Greek yogurt (in place of sour cream)
Pepper
Wash and scrub potato. Pierce a few times with a fork and cook 4-5 minutes, longer for a bigger potato. Cook frozen vegetables according to directions, up to 6-8 minutes until done. Add veggies to baked potato, top with cheese and cook in microwave for one more minute. You could also add meat that was cooked earlier in the week.
Quick nachos, quesadilla, or burrito
Ingredients:
Tortilla chips, flour tortillas, or whole-wheat tortillas
Low-fat shredded cheddar cheese
Fat-free canned refried beans, black beans, pinto beans, or your choice of canned beans (drained and rinsed if necessary)
Salsa
Other veggies (tomatoes, green peppers, etc)
Leftover chicken, steak, or other meat
Layer ingredients on chips or tortillas. Heat to melt cheese as appropriate.
English muffin pizza
Ingredients:
English muffins (100% whole wheat for added fiber)
Spaghetti or pizza sauce
Shredded mozzarella cheese
Veggies (spinach, green peppers, tomatoes, etc)
Spread sauce of English muffin, add cheese and veggies. Microwave or broil in oven until cheese is melted.
Planning ahead is the key to serving quick and healthy meals for you and your family. Scheduling your meals for the week and having ingredients on hand will save time and energy in the evenings.
For many more quick and healthy meals, look for the book "Lickety-Split Meals" by Zonya Foco, RD. I have a copy that I can loan to others to view.
Plan ahead:
- Plan your meals, including lunch and dinner, for the week ahead and do your grocery shopping on Saturday or Sunday. To save money, plan your meals around sale items.
- Cook enough for extra meals over the weekend for the week ahead. Cook a big pot of chili or soup for leftovers. Freeze the leftovers that you won't use within 2-3 days.
- If you don't like leftovers, just cook extra meat and use it in different dishes over the week. Make extra chicken and use it for salads, sandwiches, or other meals.
- Use a crockpot. You can prepare the ingredients the night before then cover and refrigerate. Before work in the morning, put the crock out at room temperature for a little bit and then heat on low to be ready for dinner when you get home. Use your choice of meat and veggies.
- Keep a few items that can be pulled together for a quick meal on hand.
Tuna with veggie salad
Ingredients:
Raw spinach or other leafy greens (Romaine, etc)
1 can or packet of tuna packed in water (drained)
Other veggies (tomatoes, cucumbers, green peppers, etc)
Your choice of beans or lentils
Olive oil and vinegar
Mix ingredients for a tasty and quick salad. You can use a tiny bit of mayo or some mustard to flavor the tuna if plain tuna is too boring. You could also use 1 can of cooked chicken (drained) but tuna gives us healthy omega-3s.
Corn and black beans
Ingredients:
1 package of frozen microwavable corn or 1 can of corn
1 can of black beans (drained and rinsed)
Salsa
Optional: Plain unsweetened low-fat or fat free Greek yogurt (to be used instead of sour cream)
Optional: Low-fat or fat-free shredded cheese
Heat the corn in microwave, according to directions. Mix ingredients. Can be served as a main dish with added chicken or other meat, or served as a side dish. This is a very versatile dish so you can change the amount of ingredients or add other seasonings.
Veggie and cheese stuffed baked potato (from Lickety-Split Meals)
Ingredients:
1 baking potato
1 cup frozen California blend frozen veggies
Low-fat shredded cheddar cheese
Optional: fat-free or low-fat unsweetened Greek yogurt (in place of sour cream)
Pepper
Wash and scrub potato. Pierce a few times with a fork and cook 4-5 minutes, longer for a bigger potato. Cook frozen vegetables according to directions, up to 6-8 minutes until done. Add veggies to baked potato, top with cheese and cook in microwave for one more minute. You could also add meat that was cooked earlier in the week.
Quick nachos, quesadilla, or burrito
Ingredients:
Tortilla chips, flour tortillas, or whole-wheat tortillas
Low-fat shredded cheddar cheese
Fat-free canned refried beans, black beans, pinto beans, or your choice of canned beans (drained and rinsed if necessary)
Salsa
Other veggies (tomatoes, green peppers, etc)
Leftover chicken, steak, or other meat
Layer ingredients on chips or tortillas. Heat to melt cheese as appropriate.
English muffin pizza
Ingredients:
English muffins (100% whole wheat for added fiber)
Spaghetti or pizza sauce
Shredded mozzarella cheese
Veggies (spinach, green peppers, tomatoes, etc)
Spread sauce of English muffin, add cheese and veggies. Microwave or broil in oven until cheese is melted.
Planning ahead is the key to serving quick and healthy meals for you and your family. Scheduling your meals for the week and having ingredients on hand will save time and energy in the evenings.
For many more quick and healthy meals, look for the book "Lickety-Split Meals" by Zonya Foco, RD. I have a copy that I can loan to others to view.
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