Editor’s note: March is National Nutrition Month, sponsored by the American Dietetic Association. During the month we will run tips from the local association on improving your diet.
The focus of “Get Your Plate in Shape” for this week is consuming nutrient-dense foods and beverages.
These include fruit, vegetables, whole grains, and fat-free or low-fat dairy products. Nutrient-dense foods and beverages when made part of a healthy diet has been shown to reduce the risk of chronic diseases, such as stroke, type 2 diabetes, heart disease, hypertension and some forms of cancer.
Fruits and vegetables provide many health benefits. Most are naturally low in calories and contain essential nutrients as well as dietary fiber. Adults generally need about 2 cups of fruit and 2½ cups of vegetables per day.
When it comes to fruit, try to choose fresh fruit most often, but canned, frozen, dried or fruit juices without added sugar are also healthy options.
To increase fruit intake, try adding some to breakfast cereal, yogurt and muffin or pancake mixtures; freeze bananas, grapes, strawberries and oranges for an icy snack; enjoy fresh seasonal fruit for a naturally sweet dessert.
Variety is key with vegetables. Choose those rich in color, such as dark green, red and orange, as well as beans and peas. Fresh is always great, but low-sodium frozen or canned forms are acceptable, too.
Plus, frozen fruits offer a convenience factor as they now steam themselves in the microwave. Just make sure to buy the ones without a sauce.
Boost intake by adding chopped vegetables to an omelet or savory pancake; toss seasonal vegetables or legumes into soups and casseroles for extra flavor; snack on raw vegetables with a low fat dip or hummus.
The next key step to consuming nutrient-dense foods is choosing whole grains. Aim to make at least half your grain servings come from whole grain sources.
Look for choices with 100 percent whole wheat, rye, oats or bran listed as the first or second ingredient. Enjoy a variety, too, such as whole grain breads and cereals, brown rice, bulgur, oatmeal, whole cornmeal and whole wheat pasta.
Fat-free and low-fat milk and dairy are also loaded with key nutrients such as calcium, Vitamin D, protein and potassium. Adults need three servings per day.
Fat-free and low-fat milk and dairy products contain the same amount of calcium and nutrients found in whole milk, but are lower in calories and saturated fat. If you are lactose intolerant, try lactose-free milk, soymilk or coconut milk.
Continue to focus on your nutritional wellness throughout National Nutrition Month. The Mobile District Dietetic Association will continue to bring you helpful tips and ideas to help you succeed.
Grilled Steak & Peppers Salad with Pears
1 tablespoon olive oil
3 tablespoon distilled vinegar
¼ cup white grape juice or apple juice
¼ teaspoon salt
1 tablespoon Italian herb blend, like Mrs. Dash
2 cups (4-ounces) whole wheat rotini pasta, uncooked
1 yellow bell pepper
1 red bell pepper
½ teaspoon olive oil
12-ounces boneless choice beef top sirloin
2 Bartlett pears
3 cups arugula
¼ cup crumbled Gorgonzola cheese
In a small bowl, whisk olive oil, vinegar, grape juice, salt and herb blend. Boil water and cook pasta according to package instructions.
Drain pasta, rinse in cool water. Heat grill, rub peppers with ½ teaspoon olive oil. Grill whole peppers, turning as needed, until skin begins to brown and bubble.
At the same time, grill beef sirloin to desired doneness, turning once. Remove from grill, let cool slightly.
Slice peppers into strips, discarding seeds and stem. Cut sirloin across the grain into thin slices. Slice pears into thin wedges. Toss arugula and pasta in large bowl.
To serve, evenly divide pasta-arugula on four plates, arrange beef, peppers and pears on top, drizzle with vinaigrette and sprinkle with crumbled Gorgonzola cheese.
Kathleen Willis is currently the Clinical Dietitian for the University of South Alabama’s Pediatric Specialty Center division of Endocrinology; active member and currently serves on the BOD for the Mobile District Dietetic Association.