|
|
|
|
March is National Nutrition Month. Established by the Academy of Nutrition and Dietetics, the annual campaign focuses on the importance of making smart food choices and creating habits centered around healthy eating and physical activity practices.
Go Further with Food is this year’s theme. What does going further with food mean to you?
It might mean having enough energy for the day, increasing the duration of your workouts or taking care of yourself with nourishing foods so you can be around to meet your great-grandchildren. Fueling your body with the right foods in the right balance specific for you will take you further towards those goals. And, as with any goal, preparation is key to success.
This month let’s talk about how we can go further with food through proper meal planning and preparation.
|
|
|
|
 Having nutritious meals prepared keeps you nourished and on track for success when life gets too busy and out of control. The process for planning and preparing meals should fit your lifestyle. It should not be stressful or all-consuming. Meal planning is meant to make life easier, so remember to keep the process simple.
Here are a few basics to maximize time and effort: Start with a KISS (Keep It Simply Simple)
Think about using the Plate Method when creating meals. It will ensure meals are balanced with lean protein, energy boosting carbohydrates, and nutrient-packed fruits and vegetables.
Keep things simple by planning meals for four nights and rotating them. For example:
- Beef (Sunday)
- Vegetarian meal (Monday - check out meatlessmonday.com for terrific ideas)
- Poultry (Tuesday)
- Leftovers (Wednesday)
- Seafood (Thursday)
- Breakfast for dinner (Friday)
You’ve got a plan, now get creative. Remember though to keep it simple!
A few of my favorite, simple supper dishes include: soups, stir fry, tacos, baked, and grilled meals. Mix and match your protein of choice for a satisfying dish.The possibilities are endless!
Using categories above, here are examples of keeping meals balanced and simple:
Soups
- Beef and vegetable soup
- Lentil soup
- Chicken and kale soup
- Coconut shrimp soup
Stir Fry
- Beef and broccoli with brown rice
- Edamame and summer vegetables stir fry
- Chicken and mixed vegetable stir fry with quinoa
- Shrimp and asparagus with brown rice
Tacos
- Grilled beef tacos with pineapple salsa
- Vegetable fajitas with roasted bell peppers and avocados
- Turkey tacos topped with shredded spring mix lettuce, tomato, and guacamole
- Grilled fish tacos topped with red cabbage
- Think outside the box for taco shells: spinach tortilla, halved sweet potatoes, halved bell peppers, or lettuce leaves for wraps.
Baked
- Pot roast with brown rice and steamed green beans
- Vegetable frittata with goat cheese and fresh fruit
- Baked chicken breast with roasted Brussels sprouts and garlic
- Baked salmon with roasted sweet potatoes and asparagus
Grilled
- Beef and veggie kabobs
- Grilled portabella mushroom burgers
- Grilled chicken burgers with whole wheat bun and sweet potato fries
- Grilled fish with grilled vegetables and roasted potatoes
For breakfast keep things on hand like oatmeal, hard-boiled eggs, berries, bananas, yogurt, whole wheat bread, almond/peanut butter, string cheese, etc. Try preparing things in advance like egg omelet muffin, overnight oats, waffles, and breakfast sandwiches made with a whole grain English muffin.
For snacks, cut and portion fruits and veggies in Ziploc bags. Keep single servings of whole food protein bars, nut butters, hummus, yogurt, etc.
Get adventurous with food. Try new vegetables and cooking methods, but remember—keep it simple.
|
|
|
|
|
| Recipe of the Month: Neily’s Rockin’ Health Trail Mix |
|
|
 Recipe by Jennifer Neily, MS, RDN
- 4 cups Kashi GOLEAN Original cereal
- 2 cups dried cranberries
- 1 cup almonds, slivered, sliced or coarsely chopped
- 1 cup walnuts, coarsely chopped
- 1 cup sunflower seeds (salted)
Combine all ingredients together.
Yield: 18 servings
Serving size: ½ cup
Although it does not need to be refrigerated, I like to store in fridge or freezer—tastes great cold! Yes, I do use salted sunflower seeds. It adds negligible sodium yet adds a nice sweet/salty taste.
Variations: Use all raisins or all dried cranberries and any combination of the nuts you prefer. Just make sure to keep those portions accurate to keep the nutrition information correct.
| |
|
| Quote of the Month: "Let food... |
|
|
“Let food be thy medicine and medicine be thy food.” -Hippocrates
|
|
|
| |
|
|
 As you begin to plan and prepare meals, you’ll find tips and tricks to save you time and energy. Here are a few that work for many people:
- Invest in good quality containers—Tupperware or the glass variety. Look for BPA-free, microwavable, and preferably the same size so they can be easily stacked.
- The best time to plan and prepare meals is whenever works best for you. Divide up the tasks-menu planning, grocery shopping, and food preparation—however best fits your schedule.
- Use fresh or frozen vegetables and fruits to decrease the amount of sodium in meals.
- Cook in large batches. Save leftovers in containers and enjoy for lunch the next day. If you have a lot left over, freeze individual or family size portions in freezer safe bags.
- Examples for batch cooking: Bake several sweet potatoes at one time, roast a mix of vegetables in a large sheet pan, and cook big meals in the slow cooker on the weekends and freeze in portions.
- If refrigerated promptly, most food will keep in the refrigerator for 3-4 days.
- Ingredients for many one-pot meals can be combined and frozen in freezer safe gallon bags. Thaw and cook in slow cooker or instant pot for an easy prep-free dinner.
- Remember to save recipes in a binder or computer file for easy access when making your weekly menu.
Dedicate yourself to a healthy lifestyle and let “Food Take You Further” by being prepared.
|
|
|
|
|
| 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
|
|
| Copyright © 2017 Customized Nutrition Newsletters, All rights reserved. |
|
|
