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March is National Nutrition Month® and the 2017 theme is “Put Your Best Fork Forward.” As we celebrate and share our love for nutrition this month, we are reminded that every bite counts. Small shifts in food choices add up over time. With every bite, we empower ourselves to feel better and live healthier.
Although there are many foods that give you great bang for your health (I’ve highlighted several over the years), today I’m highlighting three, plus simple ideas on how to put your best fork forward!
- Stephanie
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3 Foods That Pack the Bang for Your Bite + Best Fork Forward Solutions
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 Avocado. Avocados contain more potassium than bananas, provide 26 percent RDA for vitamin K, are loaded with minerals and heart-healthy monounsaturated fatty acids, plus and provide a good source of dietary fiber. They also contain the disease fighting antioxidants, lutein and zeaxanthin.
Best Fork Forward Solution: Swap traditional mayo for avocado. Spread avocado on your sandwich, mix avocado with canned tuna or salmon, create a creamy avocado dressing or enjoy protein packed avocado deviled eggs!
Cruciferous Vegetables. This class of veggies is part of the brassica genus of plants and includes (among others) broccoli, bok choy, cauliflower, Brussels sprouts, kale, and cabbage. They’re good sources of fiber and provide a variety of phytochemicals, vitamins, and minerals. Various components of cruciferous veggies have been linked to lower risk of cancer.
Best Fork Forward Solution: Eat more veggies...for breakfast! Increase your disease-fighting veggie intake first thing in the morning by using leftovers from the night before. Yes, simply add last night's roasted Brussels sprouts to your morning eggs and voila—you’re putting your best fork forward!
Eggs. Eggcellent source of high quality protein, one egg packs a “whole lotta” bang for your bite! Eggs provide 6 grams of protein and 13 essential vitamins and minerals and they are one of the few natural food sources of vitamin D. This is a lot of goodness packed into only 70 calories and averaging about 20 cents per egg! Stay tuned for next month’s newsletter where the whole issue will be devoted to the eggcellent “egg.”
Best Fork Forward Solution: Enjoy the nutrition benefits and taste of eggs anytime of the day. Eggs for breakfast, egg salad mixed with avocado mayo for lunch, or egg and cruciferous vegetable frittata for dinner. The possibilities are endless. |
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| Sesame-Ginger Cauliflower and Broccoli Salad with Pineapple |
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Recipe by Dole
Time (minutes): 15, Difficulty: 1, Servings:6, Ingredients: 6
Total Prep Time: 15 minutes
Calories Per Serving: 130
Ingredients:
- 3 cups DOLE® Cauliflower florets, sliced
- 3 cups DOLE Broccoli florets, sliced
- 2 cups thinly sliced fresh DOLE Tropical Gold® Pineapple
- 1 pkg. (5 ounce) DOLE Organic Super Spinach
- Sesame-Ginger Dressing (recipe below)
- 2 tablespoons black sesame seeds
Instructions:
- TOSS cauliflower, broccoli, pineapple and salad greens with Sesame-Ginger Vinaigrette.
- ARRANGE on six salad plates or a serving platter and sprinkle with sesame seeds before serving.
Sesame-Ginger Vinaigrette: Combine 3 tablespoons sliced DOLE Green Onions, 2 tablespoons chopped cilantro, 1 tablespoon sesame oil, 1 tablespoon rice vinegar, 1 tablespoon grated fresh ginger, 1-1/2 teaspoons honey, 1-1/2 teaspoons water, and 1 teaspoon minced garlic in a small bowl. Makes about 1/3 cup.
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“Eat well. Move daily. Hydrate often. Sleep lots. Love your body. Repeat for life.” - Anonymous
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| 3 Ways to Put Your Best Fork Forward: |
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- Everyday: Eat more fruits and vegetables. Drink more water. Move your body. Decrease fried foods and sugar intake. Limit alcohol intake to no more than 1 drink for women per day and 2 drinks for men per day.
- On the go: Pack your snacks in advance. Put a banana, apple or orange with raw nuts such as almonds or walnuts in your bag before heading out the door. Having a snack that is easy to eat and balanced with carbohydrates, fiber, protein and fat will help maintain energy levels and better manage hunger levels.
- With your loved ones: Avoid discussing “diets” and “weight loss” struggles in front of children or at family events. Instead focus on the positive benefits of eating healthy foods and shift the conversation from weight and body image to other topics. Children are especially vulnerable to “weight” and “dieting” table talk, therefore be aware of your relationship with food and how your words might influence the little ears around you.
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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| Copyright © 2015 Customized Nutrition Newsletters, All rights reserved. |
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