Eat better with tweaks to meals you and your family already love. Fuel up with more vegetables and plant-based protein swaps on your plate.
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
The message is simple: Eat well to stay well. The good news is that you don’t need a graduate degree in nutrition to eat healthfully on a daily basis. What follows are some guidelines and information to help you make informed decisions about what you and your family should eat to maintain a balanced diet.
*Consume a variety of nutrient-dense foods and beverages within the basic food groups. Choose foods that limit your intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
*Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
*Consume three or more 1 ounce equivalent servings of whole grains each day.
*Consume 3 cups of fat-free or low-fat milk or equivalent dairy products per day.
*Derive less than 10 percent of your calories from saturated fat and less than 300mg of cholesterol per day. Avoid trans fats.
*Keep your total fat intake between 20 and 35 percent of your calories, with most fats coming from polyunsaturated and monounsaturated sources, such as fish, nuts, and vegetable oils.
*Choose fiber-rich fruits, vegetables, and whole grains each day.
*Consume less than 2,300mg (about 1 teaspoon) of sodium each day.
*Women who choose to drink alcohol should limit themselves to one drink per day; men should limit themselves to no more than two drinks per day.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Power Foods
These foods are good for your heart and good for you! These foods will have a major impact on your health. Up your intake of these foods for a positive difference.
Berries: Blueberries, strawberries and raspberries. They are all heart healthy berries. If they are out of season purchase them frozen and heat them until they are warm. Spoon them onto oatmeal, crepes and even grilled meats. They are a good source of antioxidants, fiber and phytonutrients.
Chia Seeds: Forget the Chia Pets! They are not only for novelty planters. These tiny seeds are essentially flavorless and don’t require grinding. Make them an easy addition to anything from rice pilaf to lean burger patties. They are a good soarch of antioxidants, fiber, electrolytes, phytonutrients and unsaturated fats.
Broccoli: Broccoli loses nutrients when boiled or left too long in the refrigerator. Try broccoli steamed or roasted until tender. Cook within a few days of purchasing. Broccoli is a good source of antioxidants, fiber, electrolytes and phytonutrients.
Fish: Do yourself a favor and get hooked on wild salmon, herring and rainbow trout. These three great catches are low in contaminants. If you have a picky eater put these fish into your favorite dishes such as tacos. Fish is a good source of antioxidants and unsaturated fats.
Dark Greens: Leafy greens such as kale, collard greens and mustard greens are especially nutritious when they are steamed. Serve them with a bit of vinaigrette dressing or chop them and use them as a quick nutrition booser in dishes such as baked ziti or meat loaf. Dark Greens are a good source of antioxidants, fiber, electrolytes and phytonutrients.
Beans: Beans are so very good for you. You might like to puree a can of black beans and use it in place of eggs and oil. Trust me you won’t notice the swap.
Nuts: For the largest dose of phytonutrients, eat whole nuts that have their skins intact. Almonds and walnuts will fit the bill. If you want to control calories then keep each serving down to 1/3 of a cup. Nuts are a great source of antioxidants, fiber, electrolytes, phytonutrients and unsaturated fats.
Oats: This whole grain lowers bad cholesterol and helps control your appetite. Try the nutty steel cut oats in a pilaf or use oat flour to replace a quarter of the unbleached flour in recipes. Oats are a great source of antioxideants, fiber, electrolytyes and phytonutrients.
Olive Oil: I can’t say enough good things about olive oil. This kitchen staple has a low smoke point. When you’re using it in a hot dish add it at the end of cooking for added benefits. Olive oil is a great source of antioxidants, phytonutrients and unsaturated fats.
Pomegranate Juice: Make sure it is pure and not loaded with sugar. Add this sweet & tart juice to sparking water or blend it with berries and low fat yogurt for a perfect smoothie. Pomegranate juice has three times the antioxidants that red wine has and is a great source of electrolytes and phytonutrients (as well as antioxidants).
