Nutrition & Recipes

[Main] [Back]

AHC Nutrition and Recipe Corner

Susan H. McCarron, RD, LDN

Setting small goals each month will help you develop lifelong behavioral changes. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.

Confused by fiber? Well, you're not alone. Most people are. But you don't have to know all the ins and outs of fiber to get benefit from it. When you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you'll need, which means you'll also be lowering your risk of diabetes, heart disease, diverticulitis, and constipation. Not a bad package deal. Officially, fiber is a type of carbohydrate that the body can't digest. Most adult women should shoot for over 20 grams of fiber a day; men should shoot for over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans. Here is a quick and healthy recipe to try and by adding a tossed salad you will have a hearty meal that the whole family will enjoy!

Pasta and Beans: Low Fat High Fiber Recipe
Ingredients:
1 pound whole wheat elbow macaroni
2 cans stewed tomatoes
2 cans kidney beans, drained
1/4 cup parsley
2 teaspoons minced garlic
1 teaspoon dried thyme
Pepper to taste
1 cup low-fat shredded Cheddar cheese

Cook macaroni as directed on the package and drain While macaroni cooks, bring tomatoes, beans, and spiced into a boil over medium heat. Add macaroni cover and simmer for about 10 minutes. Pour into a serving dish and sprinkle with cheese and serve. Recipe makes eight Pasta and Beans high fiber servings. Nutrition information per serving: Calories: 317, Total Fat: 2g, Fiber: 15g

Heart Health Month

By: Susan H. McCarron, RD, LDN

Happy “Heart Health Month”! Here are some Heart-Healthy diet guidelines for you and your family to incorporate into your daily lifestyle.

• Eat a balanced diet with plenty of high-fiber foods, such as fruits, vegetables, legumes, whole grains, and nuts. Reduce consumption of high-calorie, nutrient-poor foods and beverages.
• Eat fish, especially oily fish (such as salmon, trout, and mackerel), at least twice a week. Oily fish is high in omega-3 fatty acids, which help lower the risk of death from heart disease.
• Get at least five to 10% of daily calories from omega-6 fatty acids, which are found in vegetable oils such as sunflower, safflower, corn, and soybean as well as nuts and seeds.
• Choose fat-free or low-fat dairy products.
• Limit daily consumption of foods high in saturated fats and cholesterol, such as red meat, shellfish, and egg yolks.
• Limit consumption of trans fatty acids (found in fast foods and commercially baked products) to less than 1% of total daily calories.
• Replace saturated and trans fats with unsaturated fats from plant and fish oils.
• Restrict your salt intake. Try to limit sodium intake to less than 2,300 milligrams (1 teaspoon) of salt a day. Middle-aged and older people should aim for 1,500 milligrams or fewer of sodium a day, as should people with high blood pressure.
• If you drink alcohol, do so in moderation (1 drink per day for women, 2 drinks per day for men).
• Exercise regularly (at least 30 minutes a day) so that you burn as many calories as you consume to maintain a healthy weight.

Lentil and Bean Soup (serving 4)

1 onion, chopped 1 can (15.5 oz) black beans, rinsed and drained
1Tbsp olive oil 3 ½ oz smoked Gouda, shredded (optional)
2 tsp chili powder 1 ¼ c dried lentils
5 c water 2 Tbsp fresh cilantro, parsley, and/or scallion tops or
3 carrots, chopped 1 ½ tsp freeze dried chive
3 ribs celery, chopped ¼ c sour cream, light or fat free (optional)
1 can (8oz) tomato sauce salt and pepper, (seasons for taste)

1. Sauté onion in oil over medium-high heat until golden brown (about five minutes). Stir in chili powder and salt.
2. Add lentils and water. Bring to a boil. Reduce heat and simmer five minutes. Add tomato sauce, carrots, and celery. Add beans and cook until vegetables are tender, about five minutes.
3. Stir in cheese and herbs. Season to taste with salt and pepper. Serve topped with light or fat free sour cream, if using.

Nutrition (per serving): 480 calories, 30 g protein, 68 g carb, 21 g fiber, 12 g fat, 5 g sat fat

Vitamins and Minerals: Nature’s Defense to Aging

Susan H. McCarron, RD, LDN

Yes, the use of anti-aging cream or cosmetic surgery can help diminish the signs of aging, but did you know that the human body is extremely efficient in defending its precious resources, cell membranes, to slow the aging process? Cell membranes are the area in greatest need of protection because they are what give all cells structure and strength to stand tall and strong. While wrinkles and other signs of aging are inevitable, proper cell membrane protection can slow and / or minimize the entire process. Cells packed full of nutrients are the one that have the best chance of surviving the negative and harmful effect of time and free radicals. Free radicals are the rival in the aging game because they take bites out of the cells causing major cell damage and destruction.

A diet abundant in fruits, vegetable, grains (pasta, bread, cereal, rice, oats and corn) and legumes (beans, and lentils) provides the vitamins and minerals needed for cell protection. Some vitamins and minerals go to work in the cell membranes -- while others go to battle in the bloodstream -- but both are always on the prowl for free radicals. When we breathe, sleep and eat, free radicals are constantly trying to age us. Major cell protectors (free radical scavengers) are found in the local grocery stores, farmers markets and home gardens. Let’s talk about four nutritional allies!!!

Selenium: guards the cell membrane, neutralizes free radicals, and stops the destructive chain that has already started. Consuming plenty of whole grains every day makes it easy to get the recommended 50 to 200 micrograms of selenium a day. Whole grain bread provides more selenium than white bread (four slices of whole wheat bread provides 50 micrograms compares to the 28 micrograms in four slices of white bread). So make sure that your grains are whole grains to maximize the health benefits.

Vitamin E: a very potent antioxidant that is housed within the cell membrane always on the watch for free radicals. The free radicals will attack and eat the Vitamin E rather than attack the cells. Vitamin E is found in the natural oils of fruits, vegetable, beans, nuts and even whole grains. Excellent sources: sweet potatoes, wheat germ, soybeans, brown rice, corn kernels, chick peas, almonds, avocado, brazil nuts, and soybeans. The great thing about Vitamin E is that it recycles itself and is constantly working.

Carotenoids: Along with their ally Vitamin E, carotenoids take up their post in the cell membranes where they act as a protective layer, allowing the cells to live longer. Beta carotene, a well-known member of this family, is abundant in carrots, sweet potatoes, pumpkins and other orange and yellow vegetables. Lycopene, another carotenoid, provides the red color of tomatoes and powerfully neutralizes free radicals! Actually, Lycopene is the most abundant carotenoid in the body.

Vitamin C: The first thought that comes to mind when drinking a glass of orange juice is its cold fighting power, but there is a whole lot more health benefits to Vitamin C. This powerful nutrient helps guard against aging by making the collagen in muscles, bones and skin and assisting in the regulation of mood and psychological function. Vitamin C is the number one free radical scavenger in the blood stream, moving in and out of cells, joints, muscles, eyes and the spinal cord, day and night. Excellent sources: broccoli, brussels sprouts, grapefruits, strawberries, oranges and other citrus fruits.

So make sure to include brightly colored fruits and vegetables and whole grain breads and cereals on your next grocery list. These foods will ensure that you and your loved ones get the selenium, Vitamin E, beta-carotene, and Lycopene necessary to go to work in the cell membrane and Vitamin C to patrol the blood stream where they will take care of those free radicals that have harmful effects on the body. These vitamins and minerals are a natural and economical defense to the aging process.