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Spring 2017
5
king
tricks
Nine
r
diet could add years to your life
t knowing something—and
e two entirely different things. So
meal on the table, you may want
ese two pages. Each one is a
mily eat better—without sacrific-
lp protect everybody from serious
to cancer and diabetes.
✦
Here’s
FOOL YOUR EYES.
Puree cooked orange
veggies, such as carrots,
sweet potatoes and but-
ternut squash. Then add
them to cheesy dishes,
such as mac and cheese,
lasagna, and baked en-
chiladas. Since cheeses
and the pureed veggies
blend well, you can use
less cheese, which tends
to be high in saturated
fat and sodium.
TRY SOMETHING
GRATE.
Sneak more produce
into your family’s diet
by adding grated or
chopped fruits or veg-
gies to your favorite
foods. A few ideas:
Try shredded carrots
in muffins or meat-
loaf, grated apples in
pancakes, or grated or
chopped zucchini or
spinach in lasagna and
other pasta dishes.
SAVE GOOD-FOR-
YOU NUTRIENTS.
Some minerals and vita-
mins dissolve in cooking
water. So steam vegeta-
bles in a microwave or
vegetable steamer. That
way, veggies and cook-
ing liquids usually stay
separate. And resist the
urge to rinse rice before
cooking—that can wash
nutrients straight down
the drain.
CREATE A RAINBOW.
Choose produce of different hues to increase the variety of
nutrients, minerals and phytochemicals—disease-fighting plant
chemicals—in your diet. Tuck spinach leaves and sliced red
pepper and avocado into sandwiches. Add sliced beets, dried
cranberries, orange segments or sweet peas to salads. And top
pizzas with colorful veggies.
PLAN A POTATO BAR.
Turn kids into veggie fans with a serve-
yourself spread of baked potatoes and
toppings. Among the options: chives,
scallions, steamed broccoli, chopped
tomato, salsa, diced avocado, low-fat
shredded cheese and low-fat Greek
yogurt.
DON’T THROW AWAY
A GOOD THING.
Scrub—rather than peel—edible skin
on produce such as carrots, potatoes
and pears. It’s a rich source of vitamins,
minerals and fiber. Consider: A me-
dium baked potato with the skin on has
twice the fiber of one without it—about
5 grams compared to 2.5.
y of nutritious and
o t
o samaritan healthyrecipes .Ten
Eleven
Thirteen
Fourt en
Fifteen
Twelve
KEEP FISH HEART-HEALTHY.
Fish such as salmon, albacore tuna and lake trout are rich
in omega-3 fatty acids, which help reduce heart disease
risk. But rather than smother fish in a creamy sauce, bake
it with a splash of reduced-fat salad dressing, tomatoes
and fresh herbs. Likewise, instead of deep-frying fish,
oven-fry it. Dip it first in egg whites, and then coat it in
breadcrumbs and bake.
Sources: Academy of Nutrition and Dietetics; American Heart Association; Fruits & Veggies—
More Matters; U.S. Department of Agriculture
eating