For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD March 2013 Healthy Tidbits Dietitian e-Newsletter “Making Lives Easier, Healthier, Happier” Alexandra Economy, RD, LD Hy-Vee Registered Dietitian Perfect Portions using Frozen Foods Frozen entrees are not what they used to be. You’ll find a variety of entrees in the freezer section that look close to what MyPlate suggests: half the entrée with veggies and/or fruit, along with lean protein and whole grains. And a bonus from these frozen single-serve meals - they have the perfect portion, helping with portion control and calories consumed. According to the Food & Drug Administration (FDA), there is virtually no nutritional difference between fresh and frozen vegetables and fruits. Those frozen vegetables many times go from the farm to freezer within 24 hours, preserving the nutrition content in those veggies. An advantage to a frozen entree is the convenience. There is no need to wash, peel or cut, making them truly a timesaver and solution for busy consumers pressed for time, needing to put a healthy meal on the table in minutes. It’s a great option for those with limited cooking abilities or those cooking for one. A simple strategy to control portions may be to consider a frozen single-serve entrée in place of your usual lunch or dinner. On your next visit to the grocery store, remember to visit the freezer section and consider adding frozen entrees in your cart. A typical meal when self-selected is around 700 calories. A Healthy Choice frozen entrée averages 280-290 calories. Use these guidelines when choosing a frozen entrée (per serving): Calories: 450 or less Sodium: 600 mg or less Saturated fat: Not more than 10% calories Total fat: Not more than 30% calories. Includes a wide variety of vegetables and fruits. The information is not intended as medical advice. Please consult a medical professional for individual advice.
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March 2013 Healthy Tidbits… · Location: Winona Hy-Vee Conference Room Cost: $20 Register for class at customer service desk or with Hy-Vee dietitian Alexandra Economy, RD, LD.
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For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD
1 (16-ounce) package frozen stir-fry vegetables (bell peppers and
onions)
1 (14-ounce) can diced tomatoes, undrained
1 cup individually quick-frozen spinach
Freshly ground pepper, to taste
24 ounces frozen cheese ravioli
1/2 cup freshly grated Parmesan cheese
All you do:
1. Put a large pot of lightly salted water on to boil for cooking ravioli.
2. Heat oil in a large nonstick skillet over medium heat. Add garlic and 1 teaspoon rosemary; cook,
stirring, until fragrant, about 1 minute. Add stir-fry vegetables and tomatoes. Bring to a simmer. Cook
until vegetables are tender, 5 to 10 minutes. Stir in spinach; cook until tender, about 2 minutes more.
Add the remaining 1 teaspoon rosemary and season with pepper.
3. Meanwhile, cook ravioli in the boiling water until they float, 5 to 7 minutes. Drain and transfer to a
large bowl. Toss with the sauce. Serve with Parmesan. Substitution: In place of the frozen stir-fry
mixture, use 1 onion and 2 bell peppers, sliced.
Nutrition per serving: 267 calories; 8 g fat ( 4 g saturated, 1 g monounsaturated); 41 mg cholesterol; 30 g carbohydrates; 12 g protein; 3 g fiber; 332
mg sodium; 10 mg potassium. Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (20% dv), Calcium (20% dv). Source: Eating Well, Inc.
For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD
NuVal™ Trade-Ups for
National Frozen Foods Month! If you normally use
this… Try this! Why?
Tyson Chicken Nuggets
Tyson Grilled & Ready Chicken Breast Chunks
Less fat Fewer calories
Lynden Farms Shoestring French
Fries
Mr. Dell O’Brien Hashbrowns with
Peppers and Onions
Less fat Less sodium
Fewer calories
Blue Bunny Chocolate Ice Cream
Kemps Vanilla Frozen Yogurt
Less fat Less cholesterol
Less sodium Less sugar
More calcium Fewer calories
Michelina’s Lean Gourmet Chicken Alfredo
Florentine
Healthy Choice Teriyaki Stir-Fry
Less fat
Fewer calories
Less sodium
Less cholesterol
More fiber
More vitamin A &
vitamin C
Remember: The higher the NuVal™ score, the higher the nutritional value!