SoCal Nutrition and Welness Blog - General Nutrition

March is National Nutrition Month!

nospam@example.com (Janice Dada) — Wed, 09 Mar 2011 05:19:17 +0000

Every March, the American Dietetic Association celebrates National Nutrition Month (NNM). This year's theme is Eat Right with Color. A fellow Registered Dietitian wrote a great blog about the many reasons to eat a variety of colors. For NNM, try to focus on a new color each week!

In addition to NNM, March 9th is Registered Dietitian Day! Watch the video below to learn how a Registered Dietitian can help you.

Happy Halloween!

nospam@example.com (Janice Dada) — Mon, 18 Oct 2010 20:07:24 +0000

Have a HEALTHY Halloween!

Halloween brings visions of pumpkins, witches, goblins, and of course CANDY. But, Halloween does not have to be a day bombarded with snickers, skittles, and milky way's. Here are some fun, but healthier treats to snack on this Halloween:

Pumpkin Dip:

Mix together the following ingredients, then use as a dip for apples or graham crackers:
3 Tbsp canned pumpkin, 1 cup lowfat vanilla yogurt, 1 Tbsp 100% orange juice, 1/2 tsp cinnamon, 1 Tbsp maple syrup.

Pumpkin Muffins:
Ingredients:
- 1 3/4 cups whole wheat pastry flour (or half whole wheat + half all-purpose)
- 3/4 tsp salt
- 1/2 cup sugar
- 2 tsp baking powder
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 2 eggs
- 2 Tbsp canola oil
- 3/4 cup low-fat milk
- 1 cup canned pumpkin

Directions:
- Preheat oven to 400 degrees.
- Sift together: flour, salt, sugar, baking powder, cinnamon and nutmeg
- Beat in a separate bowl: 2 eggs
- Add to the eggs: oil, milk, pumpkin
- Combine wet and dry ingredients with a few swift strokes (don't over mix). Fill greased muffin cups 2/3 of the way full and bake for 20-25 minutes.

Makes one dozen muffins

Healthier Halloween Giveaways:

For younger kids, try small toys like:
-temporary tattoos or stickers
-small plastic spiders or ghosts
-super bouncy balls
-colorful pencils, erasers, or pencil toppers
-spooky plastic rings

For edible treats, try:
-Snack-size bags or pretzels or crackers
-100% juice boxes
-Chocolate, Vanilla, or Strawberry Milk boxes
-Fruit snacks, gummies, or fruit leather

For candy, try:
-Giving out the smallest size of the candy
-Sugar-free gum

Information courtesy of CSPI and EWG.

Questions about Gulf Seafood Safety

nospam@example.com (Janice Dada) — Wed, 13 Oct 2010 01:29:15 +0000

The BP oil spill caused by the Deepwater Horizon rig explosion earlier this year in the Gulf of Mexico is now on record as the largest accidental marine oil spill in the petroleum industry’s history. Many people now question the safety of seafood coming from the Gulf region.

In a web exclusive for Today's Dietitian magazine, I provide a detailed review of the safety of Gulf seafood including perspectives from the FDA, NOAA, and expert interviews with the Environmental Working Group and Food & Watch Watch. Click here to read more and to learn some tips for purchasing the safest, cleanest fish possible.

The Scoop on Artificial Sweeteners

nospam@example.com (Janice Dada) — Tue, 10 Aug 2010 05:19:05 +0000

Often, I am asked about the safety of various types of artificial sweeteners (aka, sugar substitutes or non-nutritive sweeteners). You may be more familiar with the "pink," "blue," or "yellow" packets.

A resource that I really trust to give me an unbiased low-down in these colorful packets is the Center for Science in the Public Interest, one of the nation's top consumer advocates for issues related to health, nutrition, food safety, alcohol policy, and sound science.

According to CSPI, the pink (Sweet N' Low or Saccharin) and blue packets (Equal or Aspartame) should be avoided due to potential safety concerns, but the yellow (Splenda or Sucralose) can be consumed safely. A newer addition to the colorful packets is Stevia, which you will find labeled as PureVia or Truvia. This sugar sub comes from a shrub, Yerba Dulce, grown in Brazil, Paraguay, southeast Asia, and elsewhere. Stevia has been quickly adopted by some health advocates, however it must be remembered that just because something is natural does not mean it is safe. Stevia was sold as a dietary supplement for sometime until the FDA granted it GRAS (Generally Recognized as Safe) labeling in 2008. GRAS substances are subject to less scrutiny that other food additives. CSPI and some toxicologists were displeased with the FDA's decision to grant the GRAS status to stevia due a lack of research on the product's safety. If future tests do not find any major risks, this may be a great substance to sweeten beverages without added calories. Until then, many feel there is too much left unknown about this product.

In addition to the colorful packets, Acesulfame-K is a non-nutritive substance often added to diet soft drinks. You will not find this substance in a packet, but it is often added to diet drinks in conjunction with Splenda or Sucralose. CSPI puts Ace-K on it's AVOID list due to the limited safety testing that has been performed on the product.

So what to do? If you are normal weight and do not have diabetes, a little bit of sugar or honey here and there is perfectly acceptable. If you like your drinks really sweet or are looking to lose weight or have diabetes, stick with Splenda to sweeten your beverages until we know more about some of the other products out there. Remember that many diet beverages have Ace-K in addition to Splenda, so check labels. And, there's nothing wrong with drinking more plain water!

For more information about food additives, chemicals, food dyes, etc, please refer to CSPI's food additive safety chart.

The Power of Blueberries

nospam@example.com (Janice Dada) — Thu, 15 Jul 2010 15:16:28 +0000

July is National Blueberry Month! These tangy, sweet berries are a nutritional powerhouse, packed with vitamins A, C, E, and K plus fiber, manganese, iron and antioxidants. Blueberries contain an assortment of phytochemicals, which are plant pigments known to aid in disease prevention. Anthocyanin, the phytochemical in highest abundance in blueberries, has been linked to cancer prevention, protection against dementia-related diseases, and improving urinary tract, heart, and vision health.

The US Highbush Blueberry Council suggests the following to maximize blueberry enjoyment:

Toss a green-and-blue salad: dress greens with lemony vinaigrette, and top with grilled shrimp or chicken, crumbled blue cheese, toasted nuts and plenty of blueberries
Stack fresh fruit snacks: in plastic cups, layer low-fat pudding or yogurt with crushed cereal or graham crackers and fruit, such as fresh blueberries, strawberries, and diced peaches. Chill before serving.
Get saucy with blueberries: In a microwavable dish, heat 1/4 cup blueberry jam until just melted, about 20 seconds. Fold in 2 cups of blueberries and heat until the berries begin to pop, about 30-60 seconds. Stir gently and cool to room temperature. Serve over whole grain pancakes or French toast.

Seafood Watch: The Super Green List

nospam@example.com (Janice Dada) — Mon, 31 May 2010 21:33:17 +0000

Most of us could use more seafood in our diets. Seafood is rich in omega-3 fatty acids, which help boost immunity and reduce the risk of heart disease, stroke, cancer and other ailments due to their anti-inflammatory properties. Omega-3 fats are especially important for women of child-bearing age, pregnant/nursing women, and young children. Unfortunately, some fish carry toxins that can become harmful when eaten frequently. Seafood contaminants include heavy metals (such as mercury, which affects brain function and development), industrial chemicals (PCBs and dioxins) and pesticides (DDT). These toxins usually originate on land and make their way into the smallest plants and animals at the base of the ocean food web. As smaller species are eaten by larger ones, contaminants are concentrated and accumulated. Large predatory fish—like swordfish and shark—end up with the most toxins.

The Monterey Bay Aquarium has a website full of great resources. You can download wallet cards, visit their blog, find sustainable recipes, and much more. The Super Green List is their list of seafood to consume that is both good for you and does not harm the oceans. The Super Green list highlights products that are currently on the Seafood Watch "Best Choices" (green) list, are low in environmental contaminants (less than 216 ppb mercury and 11 ppb PCBs) and are good sources of long-chain omega-3 fatty acids (providing at least 250 mg/d of EPA + DHA when 8 ounces of seafood consumed in one week).

The Best Of The Best: May 2010

Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
Mussels (farmed)
Oysters (farmed)
Pacific Sardines (wild-caught)
Rainbow Trout (farmed)
Salmon (wild-caught, from Alaska)

Other Healthy "Best" Choices:

low in contaminants and provide between 100 - 250 mg/d of omega-3 fats, assuming 8 ounces of fish per week

Arctic Char (farmed)
Bay Scallops (farmed)
Crayfish (farmed, from the U.S.)
Dungeness Crab (wild-caught, from California, Oregon or Washington)
Longfin Squid (wild-caught, from the U.S. Atlantic)
Pacific Cod (longline-caught, from Alaska)

Source: Monterey Bay Aquarium, http://www.montereybayaquarium.org

What's in my grocery cart?

nospam@example.com (Janice Dada) — Mon, 12 Apr 2010 15:40:00 +0000

As a Registered Dietitian, I am often asked to disclose my favorite food and beverage products. And while I do not endorse any particular products, brands, or grocery stores, here are some of the items you'll usually find in my grocery cart...

Pomi crushed tomatoes
Why I like it? It has one ingredient: tomatoes!
Perfect as a base to make a marinara sauce for pizza or pasta. Add chopped bell peppers, onions, mushrooms, garlic, basil, oregano, and thyme for a super nutrient-packed pasta sauce.

Trader Joe's Organic Frozen Brown Rice
Why I like it? It's a whole grain that's ready in 3 minutes!
A great whole grain carbohydrate addition to any meal. Each box contains 3 pouches with 2 servings in each pouch. 1 cup delivers 2.5 grams of dietary fiber.

Low fat or nonfat Greek Yogurt
Why I like it? Greek yogurt is chock-full of protein and calcium, plus it tastes great! Just 1 cup of plain, nonfat Fage yogurt contains 20 grams of protein and meets 40% of one's daily calcium needs. This yogurt also comes in other varieties with fruit or honey on the side. Perfect as an after workout snack!

All Natural Peanut Butter
Who doesn't love a good PB&J? Laura Scudder's all natural, unsalted peanut butter contains just one ingredient: peanuts! Unlike other varieties, you won't find any trans fats or added sugars in this brand. Sure, peanut butter is calorie-dense, but it is full of heart healthy fats and protein which will contribute to one's satiety. Try spreading some all-natural peanut butter on a whole wheat english muffin, mix it into your morning oatmeal, or spread it on apple or celery slices.

Organic Skim Milk
Why I like it? Perfect with a PB&J and nutrient-rich!
90 calories, 9 grams of high-quality protein, 30% Daily Value (DV) for Calcium, and 25% DV for Vitamin D in each cup! Now that is a nutritious beverage choice! Just watch your portion if you are watching your weight or have diabetes because those calories and carbohydrates can add up if you're not careful. I choose to buy organic milk, produced without antibiotics, pesticides or cloning, from cows not given added growth hormones.

Free Range, Vegetarian Fed, Omega-3 Eggs
Eggs get a bad rap. Sure one egg contains almost an entire day's worth of cholesterol, but research indicates that dietary cholesterol intake has a smaller impact on blood lipids than saturated and trans fats. Plus, purchasing eggs that come from cage-free, organic, vegetarian-fed hens such as these from Eggland’s Best ensures an even more nutritious egg. Eggland's Best ensures that their cage-free and organic hen diet consists of healthy grains with no animal fat, no animal byproducts, and no recycled or processed food. It contains no added hormones, antibiotics, or steroids. When hens are fed organic, vegetarian feed, the eggs tend to be lower in cholesterol and saturated fat, higher in omega-3 fatty acids and are packed full of vitamins, minerals, protein, and antioxidants.

Trader Joe's Chicken Sausage
Why I like it? These fully cooked sausages made from skinless chicken meat are a tasty, protein-packed addition to any meal.
Slice and grill in a pan for a few minutes, then add to a sandwich, pasta or a bowl of brown rice, beans, and veggies. One link delivers 11 grams of protein and 100 calories.

Last Day of National Nutrition Month

nospam@example.com (Janice Dada) — Wed, 31 Mar 2010 15:45:00 +0000

National Nutrition Month (NNM) comes to a close today, but even so, remember that good nutrition plays an important role in many aspects of life, including:

Reducing risk of chronic diseases (such as diabetes, heart disease, and cancer)
Stabilizing existing conditions
Boosting the immune system
Maintaining or achieving a healthy body weight
Living a longer, healthier life and increasing the quality of those years

The National Nutrition Month campaign reinforces the importance of nutrition as a key component of good health, along with physical activity. Continue to check out the American Dietetic Association website and NNM section for answers to your most pressing questions on how you can incorporate healthy eating into your lifestyle. Examples of what you can find are:

A recipe book with treats such as 1-2-3 Peach Cobbler and Chicken Clemenceau
Videos on: Cutting back on salt, home food safety, and tips for purchasing canned/frozen produce
Interactive games such as Nutrition Sudoku for kids and adults
Nutrition Fact sheets that you can download and share with friends or relatives, such as: 25 Healthy Snacks for kids, Shop Smart--Get the Facts on Food Labels, and more.

Food Safety

nospam@example.com (Janice Dada) — Mon, 15 Mar 2010 16:27:00 +0000

Food safety may not be the first thing on your mind when planning a healthy diet, but it should be! Every year, thousands of people become ill due to food contamination or poor food handling. The elderly, children, and pregnant women are most at risk of potentially deadly complications related to food-borne illness. Watch this American Dietetic Association video for some tips on how to keep your food safe.

Here are some other great food safety resources:

March 10th is Registered Dietitian Day!

nospam@example.com (Janice Dada) — Tue, 09 Mar 2010 19:46:00 +0000

Wednesday, March 10th marks the third annual Registered Dietitian Day. As the nation's food and nutrition experts, registered dietitians are committed to improving the health of their patients and community. Registered Dietitian Day commemorates the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world. So, in honor of RD Day, I would like to share with you the American Dietetic Association's Top 10 reasons to consult an RD, below.

American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You

You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
You are thinking of having or have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
You have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
You need guidance and confidence for breastfeeding your baby. A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.

To locate a registered dietitian in your area, visit the American Dietetic Association at www.eatright.org.

Healthy Snacks for Kids

nospam@example.com (Janice Dada) — Mon, 08 Mar 2010 19:55:00 +0000

It can sometimes seem a daunting task to get kids to eat a healthy meal or snack. However, when the food is a fun shape or texture or when the child has been involved in the creation of the meal or snack, you may notice a bit less resistance. Here are some great ideas provided by the American Dietetic Association:

Sandwich Cut-Outs: Make a sandwich on whole grain bread. Cut out your favorite shape using a big cookie cutter. Eat the fun shape and the edges, too!
Banana Split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle with your favorite whole-grain cereal.
Mix together peanut butter and cornflakes in a bowl. Shape into balls and roll in crushed graham crackers.
Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks.
Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins. Enjoy your “ants on a log.”
Use lettuce, tomatoes, celery, carrots, corn, olives, cucumbers and fresh herbs to make "tomato flower faces" as shown below.

For more child nutrition information and some great interactive games, please visit:

Slashing Sodium

nospam@example.com (Janice Dada) — Fri, 05 Mar 2010 19:57:00 +0000

Most Americans eat way too much salt (sodium chloride). Even if you don't use the salt shaker, you are still more than likely taking in too much sodium. That is because most of the sodium we consume comes from processed foods and restaurant foods A diet high in sodium is a major cause of heart disease and stroke. Despite pleas from government and other health experts over the last quarter-century to reduce sodium consumption, Americans are consuming more—not less—salt.

So what can be done to reduce sodium intake?

Purchase "reduced sodium," "low sodium," or "no salt added" packaged/canned foods
Use fresh or frozen vegetables instead of canned
Use herbs and spices in cooking instead of salt
Use fresh meats and cheeses in sandwiches
Eat 5 to 9 servings of fruits and vegetables daily
Make foods from scratch, rather than using prepared foods, whenever possible
Try using lemons and limes to season foods

What's the problem with salt anyway? Excess sodium consumption has been linked to high blood pressure (hypertension) and cardiovascular disease:

Increased blood pressure causes an estimated two-thirds of strokes and almost half of all heart attacks around the world.
About 65 million American adults have high blood pressure. An additional 45 million people have “pre-hypertension.” About 90 percent of Americans will eventually develop hypertension.
African Americans’ rate of hypertension is 60 percent greater, and rate of stroke deaths 40 percent greater, than that of the general population.
Americans now spend over $15 billion a year on medications to lower blood pressure.
Consuming more salt tends to increase blood pressure and the risk of cardiovascular disease.
Sodium intake—mostly from salt—has drifted upwards over the past 30 years and now averages about 4,000 milligrams per day, about twice the recommended amount.
The vast majority—about 77 percent—of sodium comes from processed foods and foods eaten outside the home. The foods that provide the most sodium to the average diet—because they are frequently consumed and/or rich in sodium—are bread, cheese, ham, salad dressings, and cakes and cookies.
Many restaurant meals provide more than a whole day’s worth of sodium. Thousands of packaged foods provide one-fourth or more of a day’s maximum recommended intake.

For more information about the health effects of sodium, please visit: http://cspinet.org/salt/
In addition, The American Dietetic Association has developed a 3 minute video discussing ways to cut back on sodium in your diet. To view it, click here.

Shop Smart-Get the Facts on Food Labels

nospam@example.com (Janice Dada) — Thu, 04 Mar 2010 20:19:00 +0000

Become a smart shopper by reading food labels to find out more about the foods you eat. The Nutrition Facts panel found on most food labels will help you:

Find out which foods are good sources of fiber, calcium, iron, and vitamin C
Compare similar foods to find out which one is lower in fat and calories
Search for low-sodium foods
Look for foods that are low in saturated fat and trans fats

Check out this American Dietitic Association information sheet to help you understand nutrition facts panels and ingredient lists on the food products you consume.

Power up with Breakfast!

nospam@example.com (Janice Dada) — Wed, 03 Mar 2010 20:22:00 +0000

Food, Nutrition and Health Tips from the American Dietetic Association.

Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas.

Make instant oatmeal with milk instead of water. Mix in raisins or dried cranberries. Top with chopped walnuts.
Layer low-fat yogurt with your favorite crunchy cereal and sliced fruit or berries.
Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana. Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.
Top a toaster waffle with low-fat yogurt and fruit.
Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
Spread almond butter on a whole-grain toasted bagel. Top with apple slices.
Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

If your taste buds just don’t crave breakfast foods, try these:

Peanut butter and banana sandwich on whole-grain bread
Leftover veggie pizza
Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla.
Leftover rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon.

Power up with a healthy breakfast and you’re off to a great start!

Springtime Cereal
*makes 2 servings
---------------------------------------------------
3 ⁄4 cup wheat and barley nugget cereal
1 ⁄4 cup 100% bran cereal
2 tsp toasted sunflower seeds
2 tsp toasted almonds, sliced
1 Tbsp raisins
1 ⁄2 cup bananas, sliced
1 cup strawberries, sliced
1 cup raspberry or strawberry yogurt, low-fat

Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds and almonds in a medium bowl. Add raisins, bananas and half of the strawberries. Gently stir in the yogurt and divide between two bowls. Scatter the remaining strawberries over the top and enjoy!

20 Ways to Enjoy More Fruits, Vegetables, Whole Grains and Dairy

nospam@example.com (Janice Dada) — Tue, 02 Mar 2010 21:08:00 +0000

In honor of National Nutrition Month and March Madness, the SoCal Nutrition & Wellness Blog will be hosting it's own "Nutrition Blog Madness!" So check back often because during the month of March, new posts will be made almost daily and will feature recipes, nutrition education, news, games, and more!

To get the most nutrition out of your calories, choose foods packed with vitamins, minerals, ﬁber and other nutrients—and lower in calories. Pick fruits, vegetables, whole grains and fat-free or low-fat dairy more often. Be aware of portion sizes. Even low-calorie foods can add up when portions are larger than you need.

Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waﬄes.
Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
Heat leftover whole-grain rice with chopped apple, nuts and cinnamon.
Make a veggie wrap with roasted vegetables and low- fat cheese rolled in a whole-wheat tortilla.
Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.
Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.
Stuﬀ an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
“Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato as ﬁllings.
Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waﬄe.
Stock up: Fill your fridge with raw vegetables and fruits —“nature’s fast food”—cleaned, fresh and ready to eat.
Top a baked potato with beans and salsa or broccoli and low-fat cheese.
Microwave a cup of tomato or vegetable soup for a quick afternoon snack.
“Grate” complement: Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
Stuﬀ a whole grain pita with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with a low-fat dressing.
Try this recipe for an easy, healthy snack.

Surprise! Popcorn is a whole grain.

Popcorn Delight
Makes 1 serving

3 cups popped fat-free unsalted popcorn
1 tablespoon sliced almonds
2 tablespoons raisins or other dried fruit such as cranberries, apricots or dates
½ teaspoon ground cinnamon
1 teaspoon sugar

In a medium bowl, combine the ingredients and toss well.
Nutrition Facts per Serving: Calories: 230; Fat: 7 g; Saturated fat: 1 g; Carbohydrates: 39 g; Fiber: 6 g; Protein: 6 g; Sodium: 274 mg

The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy.

For additional food and nutrition information visit www.eatright.org.