Shop for Health

by joy

shop for health

li

Juggling work, school, family, and home seems to be the norm in today’s hurried world. Many of us sideline healthy eating habits and nutrition by grabbing a quick, often unhealthy, bite to keep on moving.

This book will give you powerful reason and easy ways to eat healthy. Live a whole, natural, nutrient-rich life.

plan your meals

7

know your store

15

bring a list

19

plan your meals Eating well means eating a variety of nutrient-packed foods from the MyPyramid food groups and staying within your calorie needs.

Yet the task of cooking a meal during a busy day might seem daunting. It is tempting to make a side trip to the closest fast food restaurant or maybe order a pizza. But if you plan your meals, you can make smarter and healthier choices.

Categorized by the MyPyramid food groups, these delicious recipes and snacks will make cooking in the kitchen quick, easy and fun.

9

swiss breakfast swiss breakfast

4 cups 1 tsp ½ cup ½ cup ½ cup ½ cup 4 ¼ cup

oats cinnamon raisins sliced almonds dried apricots chopped sunflower seeds chopped dates dried cranberries

quick fact Antioxidant compounds unique to oats help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of CVD. So with a whole-grain breakfast, you can prevent heart failure.

Mix all ingredients together. This will make about 8 servings.

For 2 servings bring 2 cups water to a boil.

Add 1 ¼ cups Swiss Breakfast. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 7 minutes.

Cover and set for about 2 minutes before serving.

Serve with low-fat milk or unsweetened soy milk.

breakfast serves 6 325 calories per serving

snack grains 8

vanilla wafers rice and marshmallow bars

mushroom brown rice pilaf ½ cup 1 cup 1 tbsp 1 cup 2 cups

large onion chopped sliced mushrooms 4-5 mushrooms olive or canola oil brown rice chicken or vegetable broth

quick fact Just one cup of brown rice will provide you with 88% of the daily value for manganese. Important for a healthy nervous system, this mineral provides protection against damage from free radicals made during energy production.

Heat the oil in a large saucepan and brown onion and mushrooms for about 5 minutes.

Add one cup brown rice and stir to coat grains in oil.

Add two cups broth; bring to a boil. Then turn down to a simmer.

Simmer for about 45 minutes or until all liquid is absorbed. Cooking time for whole-grain rice varies according to the variety of rice; check package directions.

entree serves 6 98 calories per serving

snack

grains

quesadillas Cut corn tortillas into six triangles. Top with green chilies and little grated low-fat mozzarella cheese. Place in a 350 degree oven to crisp tortilla and melt cheese.

9

chicken and black bean salad with salsa dressing 6 cups torn mixed salad greens 15 oz can black beans no-salt-added, rinsed and drained 10 oz package cooked chicken breast strips 1 large tomato chopped 1 cup matchstick-size strips of jicama

quick fact Rich in dietary fiber, beans are useful for people with irregular glucose metabolism like diabetics and hypoglycemia. Blood glucose does not rise as high after eating beans as it does when compared to white bread.

A good source of vitamin B6, chicken helps support energy metabolism throughout the body.

for dressing salsa or picante sauce snipped fresh cilantro fresh lime juice vegetable oil honey coarsely crushed baked tortilla chips optional ¼ cup snipped fresh cilantro optional

¼ cup 2 tbsp 2 tbsp 1 tbsp 1 tbsp ½ cup

In one large bowl, toss the salad greens, beans, chicken, tomato, and jicama.

For the dressing, in a small bowl, stir together all ingredients. Pour over the salad. Toss well.

salad entree

To serve transfer the salad to plates. Sprinkle with tortilla chips and cilantro.

serves six 167 calories per serving

snack

meat and beans 10

meat and beans snack Cover chips with ½ cup whole or refried beans and ¼ cup shredded low-fat cheddar cheese.

Cook in microwave until cheese is melted. Top with fresh tomatoes and lettuce.

spinach and feta cheese pie 1 ¼ cups 2 ½ cup 10 oz

¼ cup 2 oz 1 tsp ½ tsp 2 oz 2

water medium onions chopped uncooked brown rice frozen chopped spinach thawed and squeezed dry egg substitute equivalent to 4 eggs fat-free milk feta cheese with sun-dried tomatoes and basil dried oregano crumbled teaspoon salt feta cheese with sun-dried tomatoes and basil medium lemons quartered

quick fact Calcium-rich foods such as milk and cheese help prevent colon cancer, osteoporosis, migraine headaches and PMS symptoms.

eggs promote heart health and help promote weight loss if you include them in your breakfast.

In a medium broiler-proof skillet, bring the water to a boil over high heat. Stir in onions and rice.

Reduce the heat to a simmer, covered, for 15 minutes. Stir in the spinach, egg substitute, milk, 2 ounces feta, oregano, and salt.

Reduce the heat to medium-low. Cook, covered, for 20 minutes, or until the eggs are almost set.

Sprinkle the remaining two ounces of feta over the pie.

Meanwhile, preheat the broiler. Broil for two minutes, or until cheese begins to melt slightly.

Remove from the oven and let stand for five minutes. Serve with lemon to squeeze on top.

vegetarian entree serves four 249 calories per serving

snack

dairy

fruit milk shake Chop your favorite fruit, add ¼ cup chilled apple juice and 1 cup flavored low-fat or fat-free yogurt. Blend all until smooth.

11

vegetables with a touch of lemon ½ 2 cups 2 tbsp 1 tbsp 1 2 tsp

small head cauliflower cut into florets broccoli cut into florets lemon juice olive oil clove garlic minced fresh parsley chopped

quick fact Only broccoli lightly stir-fried in extra virgin olive oil or sunflower oil can retain the same cancerpreventive glucosinolates, vitamin C and minerals as it is uncooked.

For the most health benefits, crush then cook garlic cloves lightly.

Garlic helps lower blood pressure.

Steam broccoli and cauliflower until tender (about 10 minutes).

In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes.

Put the vegetables in a serving dish.

Pour the lemon sauce over the vegetables.

Garnish with parsley.

side vegetables serves six 42 calories per serving

snack quick pizza Top an English muffin, bagel, or piece of pita bread with tomato sauce; vegetables such as broccoli, corn, or zucchini; grated low-fat cheese; and seasonings. Place in a 350 degree oven to heat and melt cheese.

vegetables 12

crispy sweet potato wedges Cut a sweet potato into wedges.

Spray with cooking spray and bake at 450 degrees until crispy on the outside and tender on the inside (about 25 minutes).

Eat with honey.

blueberry tart crust 2 ½ cups walnuts 1 ½ cups dates

5 cups 3 tbsp 1 ½ tbsp 2 tbsp

for filling fresh or frozen blueberries honey arrowroot water or juice from frozen berries

quick fact blueberries help prevent cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. They also help protect the brain from stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.

Combine walnuts and pitted dates in a food processor. Process until well mixed and ground, but not smooth. About 40 seconds. It should be a coarse texture when done.

Press into a 9 inch tart pan. Set in refrigerator while making the filling.

Place 2 cups of the berries along with the arrowroot and water, or juice in a blender.

Blend into a puree. If you are using frozen blueberries, make sure they are completely thawed. If not, they will dilute the filling as they thaw and make it runny.

Place in a small saucepan along with honey and cook puree over medium heat stirring constantly for about 3 to 4 minutes. It should lose its cloudiness and thicken.

When it thickens and the cloudiness is gone remove from heat. Mix with rest of the blueberries and fill tart shell. Refrigerate for at least 3 hours. Make sure it is covered so it doesn’t pick up moisture.

dessert serves eight 329 calories per serving

snack fruit crunch Cut a banana into 4 pieces. Dip in fruit-flavored yogurt or peanut butter and roll in crushed graham crackers, and freeze.

fruits

fruit spritzer 1 can unsweetened 100% frozen juice concentrate and club soda.

Mix juice concentrate, and soda according to directions on the can.

Substitute club soda for water.

13

know your store With increased time constraints from jobs, family, and other commitments, a healthful shopping list is very easy to overlook. Shopping for healthy foods can also be challenging when you don’t know where to look, or exactly what to choose.

Yet an essential key to good health and well-being is making the healthiest food choices not only when eating but shopping as well. Only you have the power of choice to decide what to eat and which foods to buy at your grocery store.

Grocery stores have thousands of products with most food items grouped together to make your decisionmaking easier. Many grocery stores have sections where foods are shelved much like the MyPyramid food groups.

15

pr od u

ce

meat seafood

baking items

beans and legumes canned foods

noodles and rice

condiments

nuts and seeds fats and oils

cereals and crackers

produce

beverages

dairy

bakery

shop the perimeter!

So make your next trip to the grocery store as healthy as possible by making it a habit: work the perimeter of the store for the bulk of your groceries, then dip into the aisles for staples that you know you need.

frozen foods

Here is a typical grocery store with its cases set within the MyPyramid food groups. The healthiest foods such as fresh produce, frozen vegetables, unprocessed meats and dairy products are usually placed around the perimeter of the store.

The unhealthy, processed, junk and sugary foods are usually in the middle aisles.

packaged foods

frozen foods

fresh foods

bring a list This chapter’s shopping list not only allows you to shop efficiently around the store’s perimeter, but to also shop for the healthiest MyPyramid foods. With this grocery list in hand, you won’t be as likely to wander the junk food aisles and make impulse purchases.

So bring this list, and stick to it! Healthy decisions start at home. Planning ahead can improve your health while saving you time and money. Before shopping, decide which foods you need, and the quantity that will last until your next shopping trip.

19

produce or frozen f p fp f vc p f p vc f f vc f vc vc vc vc p f vc vc p f p vc fp i f vc

apples apricots bananas plantains blackberries cantaloupe citrus fruits lemon or limes cranberries dates figs grapefruit red or pink grapes guava honeydew kiwi mango oranges papaya peaches pears asian pineapple plums prunes raisins raspberries strawberries watermelon

quick fact apricots are a rich source of lycopene. Choosing to eat lycopenerich foods and regularly drink green tea may greatly reduce a man’s risk of developing prostate cancer.

2 cups daily 2-4 servings

portion

1 cup is equal to the size of your fist or a tennis ball

calorie comparison fruits 20

pineapple ½ cup fresh chopped 37 juice 66

produce or frozen sweet potatoes swiss chard tomatoes juice, paste, puree, canned or sauce turnip greens* yams

quick fact Deep-yellow and dark leafy greens* have more vitamin A than lighter-colored ones.

Frozen vegetables hold nutrients better than fresh vegetables.

Canned vegetables lose a lot of nutrients during the preservation process, yet notable exceptions are tomatoes and pumpkin.

2 ½ cups daily 3-5 servings

portion

1 cup vegetable is equal to 2 cups raw leafy greens

calorie comparison potato regular fries 370 lightly baked potato 290

vegetables

f vc ve p i f m artichoke globe va vc asparagus vc ve f ve avocados c p m beet greens* f vc broccoli f vc brussels sprouts c f cabbage pak-choi ve p va c carrots juice vc ve p cauliflower celery c f collard greens* cucumbers va ve c dandelion greens eggplant fennel garlic f green beans p honeydew melon c va vc kale* lettuce* leeks va f mixed vegetables mushrooms crimini or shiitake p mustard greens* m c f okra p c oranges onions parsley c f vc peas green or yellow vc peppers bell, red or green f p potatoes with skin f pumpkin c i f ve p m spinach* va p f p vc squash summer, winter

21

breads and muffins f breads bagels or pita challah f cornmeal whole f m muffin english, oat bran tortillas low-fat corn or flour, not fried yeast breads rye, pumpernickel, multi-grain or raisin

quick fact Eating whole-grain such as whole-wheat bread lowers the incidence of cataracts, a vision impairment found in almost half of all Americans over age 75.

cereals and crackers f ve va c m i cereals bran, fortified, instant cooked, ready-to-eat or whole-grain f crackers low-fat, 100% whole-wheat flour c graham crackers f c oatmeal whole-grain rice crackers f rye wafers saltines soda crackers low-sodium or unsalted tops whole oats

noodles and rice f fm m fm

f m m m

grains 22

ve ve

barley whole-grain bran raw oat buckwheat bulgur couscous or kasha millet corn whole-grain pasta whole-wheat spaghetti or noodles popcorn air popped quinoa rice brown or wild rye whole sorghum wheat germ

6

oz daily portion

6-11 servings 1 oz is equal to 1 serving or 1 slice bread, 1 cup dry cereal, ½ cup cooked rice 1 cup is equal to 1 serving of rice or pasta and is the size of a baseball tennis ball or your fist

calorie comparison breads medium croissant 231 bagel, oat bran 227

dairy c cheese low-fat, reduced, or fat-free: romano, swiss, ricotta, american, provolone, mozzarella, cheddar, muenster, blue or feta cream cheese c p cultured buttermilk 1% goat’s milk* eggs/egg substitute c p milk low-fat, reduced or fat-free sour cream low-fat, reduced or fat-free m c soy beverage* calcium-fortified p c yogurt low-fat, reduced or fat-free

quick fact Daily consumption of yogurt stimulates cellular immunity.

Probiotic-rich yogurt bolsters your body’s ability to protect you from infection. non-dairy*

3

cups daily portion

2-3 servings 1 ½ oz is equal to 1 serving of natural cheese and is the size of your thumb 8 fluid oz is equal to 1 serving of milk, yogurt, soups and is the size of a diner coffee cup

calorie comparison milk 1 cup whole 146 1% low-fat 102

dairy

cheddar cheese 1 oz regular 114 low-fat 49

23

meat i beef round, sirloin, chuck arm pot roast, loin, organic, rib, lean or extra lean chicken skin off i duck i lamb p pork chop center loin turkey skin off venison

quick fact Evidence suggests that consuming two daily servings of fish such as salmon may reduce the risk of CHD. Eating salmon will also better better absorb mega-3s than taking cod liver oil supplements.

seafood atlantic herring blue crab cod clams haddock halibut ocean perch organ meats liver or giblets oysters rainbow trout rockfish sardines salmon pink scallops i shrimp p m tuna

ve va ve c p pic m pm c i va i cp p ve c i c

5.5

oz daily portion

2-3 servings 3 oz is equal to 1 serving of lean meat, poultry or fish and is the size of your palm without the fingers and fist

calorie comparison

meat and beans 24

chicken 3 oz fried leg, with skin 212 roasted breast, no skin 140 ground beef 3oz regular 236 extra lean 148

beans and legumes beans and legumes f m i black beans c f i m cow peas dried peas f i garbanzo beans chickpeas f m great northwestern beans f p i kidney beans f p i lentils f p i m lima beans miso i f m navy beans f pinto beans f c m p i soybeans f split peas tempeh m c tofu f m c p i white beans

quick fact An excellent source of omega-3 fatty acids, walnuts and other nuts help prevent and control high blood pressure, promote bone health and actually lowers the risk of weight gain.

nuts and seeds f ve almonds ve m brazil nuts m cashews flaxseeds ve m hazelnuts ve m peanuts ve m pine nuts i m pumpkin and seed kernels sesame seeds ve sunflower seeds dry and roasted walnuts

4-5 servings weekly portion for beans, nuts or seeds

1 -2 oz nuts or pretzels is the size of your cupped hand

meat and beans

1 serving is equal to 1 tbsp of peanut butter or ½ oz seeds

25

frozen foods fish fillets unbreaded egg substitute 100% fruit juices no sugar added fruits no sugar added vegetables plain

beverages carbonated water drink mixes no-calorie green tea iced tea unsweetened juice reduced calorie or 100% with vitamin A or C

condiments c p i blackstrap molasses cane juice herbs and spices basil, black pepper, cayenne pepper, chili pepper, dried, cilantro/coriander seeds, cinnamon, ground cloves, cumin seeds, dill, ginger, mustard seeds, oregano, peppermint, rosemary, sage, thyme or turmeric honey maple syrup mustard dijon, etc. salsa salad dressings fat-free or low-fat soy sauce low-sodium vinegar flavored

other foods 26

quick fact Not only for culinary enhancements, herbs and spices have also been used for their medicinal qualities.

Basil provides DNA and anti-bacterial protection. Black pepper improves digestion and intestinal health.

Cayenne pepper and Tabasco sauce can increase metabolism by up to 25%. Ginger inhibits morning or motion sickness. Mustard can relieve respiratory problems. Cinnamon is often used to relieve diarrhea and stomach upset. An antioxidant, turmeric protects against cancer.

baking items baking powder baking soda canned evaporated milk fat-free, skim or reduced-fat 2% cocoa powder unsweetened cornstarch flour imitation butter non-fat dry milk powder non-stick cooking spray pudding mixes reduced calorie sugar unflavored gelatin reduced calorie

quick fact Relying on only olive oil may cut your risk of coronary heart disease in half. Consider the rich Mediterranean-style diet: the high consumption of olive oil, raw vegetables, soups, and poultry is associated with a significantly lower risk of death from all causes, and can lengthen your life.

oils and fats ve canola oil ve corn oil ve cottenseed oil mayonnaise low-fat ve olive oil extra virgin ve peanut oil ve safflower oil soft margarine light or diet tub, squeeze or spray ve sunflower oil vegetable oil walnut oil

6

tsp daily portion

for oils. Use sparingly.

1 cup of dessert (ice cream or pie) is equal to 1 serving and is the size of ½ fist or 2 golf balls

calorie comparison other foods

table spreads 1 tsp butter 34 zero trans soft margarine 25

27

planning tips Making small changes in the kitchen can add up to big gains in your nutrition. With no sacrifice to taste, try the following tips and substitutions to make the meals you serve better for health.

When making muffins or quick breads, use 3 ripe, very well mashed bananas or ½ cup applesauce instead of ½ cup of butter or oil.

When baking or cooking, use 3 egg whites and 1 yolk instead of 2 whole eggs; use 2 egg whites instead of 1 whole egg.

When you need sour cream, blend 1 cup low-fat cottage cheese with 1 tablespoon skim milk and 2 tablespoons lemon juice. Substitute plain, nonfat or low-fat yogurt or try some of the reduced-fat sour cream substitutes.

When making muffins, quick breads, biscuits, use no more than 1 to 2 tablespoons of fat for each cup of flour. Substitute ½ whole-wheat flour for white flour.

When making pie crust, use only ½ cup margarine for every 2 cups of flour.

When making chocolate desserts, use 3 tablespoons of coca instead of 1 ounce of baking chocolate. If fat is needed to replace the fat in chocolate, add 1 tablespoon of vegetable oil.

When making cakes and soft-drop cookies, use no more than 2 tablespoons of fat for each cup of flour.

When making a salad dressing, use equal parts water and vinegar and half as much oil. To make up for less intense flavor, try adding more mustard and herbs. If using olive oil, try adding a few drops of balsamic vinegar or a sprinkling of your favorite spices.

When a recipe calls for butter, lard, or shortening, choose soft margarine with liquid vegetable oil as the first ingredient listed on the label.

Instead of serving butter, fill a small condiment dish with extra virgin olive oil for use on bread, rolls, potatoes or other vegetables.

To cut saturated fat, use regular soft margarine made with vegetable oil instead of butter or lard. In general, diet margarine should not be used in baking.

The three R’s for nutrient preservation: reduce the amount of water used in cooking, reduce the cooking time and reduce the surface area of the food that is exposed. The smaller the pieces food is cut into, the greater the chances of losing nutrients. appendix 28

shopping tips fruits For the most antioxidants, choose fully ripened fruit. As fruits ripen almost to the point of spoilage, their antioxidant levels actually increase.

Juices and dried fruits tend to be higher in calories than fresh fruit. So eat the real thing instead.

vegetables When vegetables are in-season, buy them fresh and ripe. Off-season, frozen vegetables will give you a higher concentration of nutrients and are also convenient to keep at hand.

grains At least 3 servings should be made from whole, enriched or multi-grains.

Read labels to look for 100% whole-grain or wheat to be sure.

dairy If you do not want cows’ milk, choose non-dairy products such as soy and rice beverages, calcium-fortified orange juice or goats’ milks and cheese.

nuts and seeds Choose healthy nuts, seeds, whole-grain crackers and fresh fruit for snacks instead of high-calorie treats and desserts.

In the canned section also look for low-sodium soups, vegetables and sauces.

frozen foods Prepared meals can be healthy if you choose low-fat versions with good portion sizes. Yet read labels and choose wisely. Avoid frozen pizzas, breaded foods, pocket-sandwiches and other deep-fried convenience foods that you put in the oven. They are high in fats and sodium. Also avoid processed lunch meats, sausages and hot dogs.

beverages Beverages should be kept simple. If you choose soft drinks, choose diet sodas and soft drinks to avoid extra sugar. Instead of cream, use evaporated milk.

condiments Read labels to choose dressings made with oils from the list. Choose low-fat mayonnaise for your sandwiches and choose canola or olive oil for cooking. appendix 29

bibliography Alice Henneman, MS, RD. Avoid Portion Distortion. University of Nebraska Cooperative Extension Institute of Agriculture and Natural Resources, 2005.

Dietary Guidelines for Americans. U.S. Department of Health and Human Services, U.S. Department of Agriculture. Washington, D.C.: U.S. Department of Agriculture. 6th Edition, 2005.

MyPyramid. United States Department of Agriculture. http://www.mypyramid.gov/ 2008.

One-Dish Meals: Over 200 All-New, All-in-One Recipes. American Heart Association. New York : Clarkson Potter/Publishers, 2003.

Portion Control: Your ticket to a winning waistline. MSNBC.com http://www.msnbc.msn.com/id/8391682 2007.

Nutrition. Wikipedia. http://en.wikipedia.org/wiki/Nutrition 2008.

Shereen Jegtvig. Healthy Grocery Shopping List. About.com. http://nutrition.about.com/od/healthyshopping/a/groceryshoplist. htm 2007 The World’s Healthiest Foods. The George Mateljan Foundation. http://whfoods.org/ 2001-2008.

This book is dedicated to providing you with quick and effective information for a healthier lifestyle. To the right is a customized shopping list where you can include your own items for your kitchen and menus.