A Dietitian's View

May 17, 2012

Thai Steak Salad

Cooking spray
1 (1 1/2-pound) flank steak, trimmed
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
1/4 cup fresh lime juice
1 tablespoon brown sugar
2 tablespoons lower-sodium soy sauce
1 tablespoon fish sauce
2 teaspoons minced fresh garlic
1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
1 1/2 cups thinly sliced red cabbage
1 1/4 cups fresh bean sprouts
3/4 cup julienne-cut carrots
1/3 cup fresh mint leaves
1/3 cup fresh cilantro leaves
1/3 cup fresh basil leaves

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May 14, 2012

Quick Grain and Veggie Salad

Makes 2 servings

1 package Seeds of Change quinoa and brown rice

1/2 English cucumber, chopped

1/2 small onion, chopped

2/3 cup tomato, chopped (or cherry tomatoes, halved)

1/3 cup feta cheese

1 packed tablespoon fresh basil, chopped

Salt and pepper season to taste (optional)

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May 10, 2012

Mediterranean Pasta Salad with Avocado

3 Tbsp extra virgin olive oil
1 tbsp fresh lemon juice
2 Tbsp loosely packed fresh dill
1/2 lb whole wheat pasta, cooked, drained and cooled
1 ripe avocado, peeled, seeded and cut into 1/2 inch cubes
1 cup cherry tomatoes, cut in quarters
1/2 cup pitted kalamata olives, cut in half
1/2 medium hot house cucumber, cut lengthwise in quarters and sliced
1 cup artichoke hearts, cut in half

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May 7, 2012

Vegan Diet OK for Kids?

Going totally vegan is becoming increasingly popular among health-conscious adults and many encourage their children to follow suit. But some parents are unsure whether diet restrictions they find healthful for themselves are also a good choice for their kids.

The idea of bringing up youngsters as vegans is controversial, even among nutrition experts. Critics warn that an exclusively plant-based diet may be inappropriate for young children because of the risk of malnutrition when essential nutrients provided in animal products are missing.

Infants and toddlers have special dietary needs because of their rapid growth and development. For those reasons, no dietary restrictions should be applied under the age of two.

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May 3, 2012

Celebrate Cinco de Mayo with Avocados

Guacamole, made predominantly of avocados, is a popular food people eat on this cheerful holiday. Avocados are a good source of fiber, potassium, vitamin C, vitamin K, folate and vitamin B6.

Break out the maracas and bongos and celebrate: Avocados are good for you. Half of an avocado is 160 calories. It contains 15 grams of unsaturated fat, just 2 grams of saturated fat and has no cholesterol. Although it is high in fat, it is coming from a healthy source.

Unsaturated fat - like polyunsaturated and monounsaturated fats found in nuts, seeds, olives, vegetable oils and avocados - are considered to be heart-healthy fats because they help to lower bad or LDL cholesterol. Saturated fats such as those found in animal products, full-fat dairy products and processed foods are unhealthy because they increase bad cholesterol and increase the risk of heart disease.

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10 Ways to Cut Salt and Sugar

Here are 10 simple ways to keep salt and sugar out, while keeping big flavor in.

1. Wash away salt

Rinsing canned vegetables under cool running water reduces their sodium content by about 40 percent, according to The American Dietetic Association's Complete Food and Nutrition Guide. The same holds true for other canned foods, including beans, tuna and chicken.

2. Add seasoning while you cook

Roast veggies by tossing them with a few teaspoons of olive oil, some lemon juice, a small pinch of salt and a few dashes of pepper. Bake for 15 to 20 minutes at 400°F, or until lightly browned, stirring every 5 minutes.

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April 30, 2012

Meatless Mondays: Sandwich King

One of the best things you can do for your health is to eat more plant foods and less meat. With so many different vitamins and minerals and powerful antioxidants, fruits, vegetables, legumes and other plant foods can benefit us in many ways.

Multiple studies show eating more plants and less meat can help significantly reduce cholesterol, lower body weight, manage chronic constipation and more. Because of these health benefits, some folks decide to become vegetarians, completely cutting meat out of their diet, while others who don't want to change their diet quite so radically choose to eat vegetarian some of the time. These folks are sometimes referred to as "semi-vegetarians."

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April 26, 2012

Controlling Cravings

These reverse-gateway foods taste like cheating, but they'll help you get back on the weight-loss wagon.

Sunflower seeds: They're packed with nutrients, and snacking on a handful may regulate your nerves and muscles.
Eat this: A 1/4-cup serving

Plain frozen yogurt with fresh fruit: It has less fat than ice cream but five grams of filling protein per serving. Fruit gives it more flavor, texture, and vitamins.
Eat this: 1 1/2 cups

Dark chocolate: Just a small portion of this antioxidant-filled treat satisfies a sweet tooth.
Eat this: 1 oz dark chocolate with 65 percent (or more) cacao

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April 23, 2012

Tex Mex Rice Bowl

1 (8.8-ounce) pouch precooked brown rice (such as Uncle Ben's)
8 ounces ground sirloin
1/4 cup water
1 1/2 tablespoons 40%-less-sodium taco seasoning (such as Ortega)
1/2 cup frozen whole-kernel corn
1 (15-ounce) can organic black beans, rinsed and drained $
1 cup fresh pico de gallo
1 jalapeño pepper, minced
4 teaspoons chopped fresh cilantro $

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April 16, 2012

Lose It! App

A great new app to aid in weight loss compatible with Iphone, Ipod and Ipad. It is easy to use and has a huge database of food to track your calorie intake. It also saves your foods so that if you eat them again they're even easier to find. Using your Iphone, you can scan a barcode on a food to get the nutrient information. Very cool! Lose It! also tracks your calories burned through exercise and lets you set goals to track your progress.

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