A Dietitian's View

July 02, 2008

Portion vs. Serving

A portion is the amount of food you choose to eat and a serving is the standard unit of measure. The portion you choose may often contain more than the established serving size which ultimately means you can consume more calories. The Nutrition Facts label will help guide your understanding of the “appropriate” amount of a particular food.

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June 29, 2008

Going Green....and Red and Orange.

This salad makes eating more colorful veggies as easy as 1,2, 3.

Cabbage and Carrot Slaw
4 servings

1 cup coarsely shredded, peeled carrots
1 cup coarsely shredded cabbage
1/2 cup chopped red pepper
2 scallions, minced

Dressing
1 Tbsp rice vinegar
2 tsp sesame oil
1 tsp lime juice
1 tsp honey
1 tsp light soy sauce

Garnish
1 Tbsp toasted sesame seeds

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June 26, 2008

Food Allergy vs. Food Intolerance

Food allergies are abnormal responses of the body's immune system to certain foods or food ingredients. Food allergies can show up as rashes, swelling of the skin, nasal congestion, nausea and diarrhea or the most serious reaction, anaphylactic shock, which is life threatening.

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June 22, 2008

Junk Food is Not the Norm

If you're a parent struggling to control your child's penchant for junk food, the following strategies may help.

Keep it small: Be it ice cream, candy, cookies, French fries or a sugary drink, avoid supersized portions.

Stock healthy snacks: To curb your child's appetite for junk food, keep healthy snacks in the house such as cut up fruit and vegetables, hummus, yogurt tubes, whole grain crackers, cheese strings, whole grain muffins and sorbet. Just as kids learn to love the taste of junk food, they can learn to love the taste of healthier foods, too.

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June 18, 2008

Meatless Meals

Lemon Basil Pasta with Summer Squash

2 oz dry whole wheat penne
1/2 chopped zucchini
1/2 cup chopped yellow squash
1/2 cup canned white beans, rinsed and drained
1 lemon, juiced
1/4 cup chopped fresh basil
1 Tbsp olive oil
1 Tbsp Parmesaen cheese

Boil pasta and drain. Toss remaining ingredients

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June 15, 2008

Zucchini and Yellow Squash Medley

1Tbsp olive oil
1/2 cup chopped onion
1 Large zucchini cut into 1 inch cubes
1 large yellow squash, cut into 1 inch cubes
2 garlic cloves minced
1/2 cup halved cherry tomatoes
1 tsp Italian seasoning
salt and pepper to taste
1/4 cup reduced fat feta cheese

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June 12, 2008

Eat Smart: Breakfast

Each breakfast in about 300 kcal.

Blueberry and Toasted Almond Museli

1/2 cup rolled oats
1/2 cut skim milk
1/2 cup blueberries
2 tbsp sliced almonds, toasted

Mis oats and milk. Let sit for 15 mins. Top with blueberries and almonds.

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June 08, 2008

Taster's Choice: Best Snack Food

A little chocolate, a little mint and just the right size. Keebler Right Bites Fudge Shop Grasshopper Fudge Dipped Mint Cookies. Keep them in your car, desk or in your bag. These 100 kcal packs hit the spot anytime!

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Quote of the Day

"There is no elevator to success. You have to take the stairs."

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June 05, 2008

Green Salad Alternative

Eat more veggies with this crunchy, sweet salad.

Succotash Salad

Salad:
1 (16-ounce) bag frozen baby lima beans
3 cups fresh corn kernels
1 cup chopped red bell pepper
3/4 cup chopped green onion
1/2 cup finely chopped red onion
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons chopped fresh oregano

Dressing:
1/3 cup fresh lemon juice
2 tablespoons Dijon mustard
2 tablespoons olive oil
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper

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