MAY 2016 - Hy-Vee · 2016. 5. 2. · Nutrition Facts per serving: 102 calories, 1g fat, 0g saturated fat, 0mg cholesterol, 2mg sodium, 26g carbohydrates, 3g fiber, 23g sugar, 1g protein.

Step into Spring with the Fresh & Healthy Mediterranean Diet!Did you know that May is Mediterranean Diet Month? This diet is much

more than what you might think of when you hear the word “diet” –

it is a healthy eating lifestyle that has been shown to reduce risk of

numerous diseases. In fact, an analysis of more than 1.5 million healthy

adults showed that people who followed the Mediterranean diet had

lower risk of death from heart disease and cancer. They were also at

lower risk of getting Parkinson’s or Alzheimer’s diseases. Ready to

reap the rewards of this healthful diet? Here are some tips to get you

started.

• Focus on produce. Include fruits like mangos, the Dietitian

Pick of the Month, and vegetables at every meal. Enjoy them

for quick, healthy snacks as well.

• Go whole grain. Choose whole-grain breads, cereals and pasta

and try other whole grains too, including brown rice, quinoa

and farro.

• Bring out the beans! Dried beans and lentils are low in calories,

but full of fiber, protein and other important nutrients.

• Make fish your new meat. Seafood is packed with protein and

a top-source of healthy omega-3 fats.

• Choose healthy fats. When cooking, swap butter for olive

or canola oil to get the heart-healthy benefits of mono- and

poly-unsaturated fats.

• Go nuts! Since nuts are calorie-dense, limit servings to one to

two ounces a day to get their nutritional benefits without

breaking the calorie bank.

According to the Hearth, Patio and Barbeque Association, the most

common grilled foods are hamburgers (85%), steak (80%) and

hotdogs (79%). However, grilling is no longer just for meat. What

better way to get your serving of vegetables in than just throwing

them on the grill with the rest of your meal? One easy way to grill

vegetables it to thread them on a kabob. All you need is a wooden

skewer that’s been soaked in water for about 30 minutes and

your favorite vegetables. Don’t have kabob skewers? No problem!

Try a foil packet. This no-fuss way of grilling vegetables requires

a 24-inch-long piece of aluminum foil and that’s it. Don’t forget

that grilled fruits, like mangos, are equally as easy and delicious as

grilled vegetables. Grilling is much more than just a way to cook

your food; it is an activity that gets us outside to enjoy the weather

and start our summer out right!

1. Choose a powerhouse green for the base. Kale and spinach offer

a lot of vitamins and minerals. However, if you prefer a milder taste,

try a butterhead lettuce variety!

2. Go for color. Adding in different fruit and vegetable color

pigments can actually add powerful antioxidants to your salad that

help protect the body from disease and damage.

3. Power up with lean protein. Adding a three-ounce portion of

fish, beef, chicken, pork or turkey will provide around 25 grams of

filling protein.

4. Add a healthy crunch. Instead of croutons and bacon bits, opt

for nuts and seeds which contain omega-3 fats for heart health,

fiber for fullness and potassium for lowing blood pressure.

5. Dress for success. Bolthouse Farms dressings taste great and

are all under 45 calories per serving. For a simple homemade

vinaigrette, mix two parts flavored vinegar with one part olive oil,

and salt and pepper to taste.

healthybitesMAY 2016

Mangos are one of the world’s most

popular fruits with a natural, tropical flavor and more than 20 different

vitamins and minerals! See your local

Hy-Vee dietitian this month to learn fun ways to incorporate mangos

into your favorite dishes.

Ready Set Mango

FRESH FROM THE GRILL

5 SIMPLE STEPS TO POWER UP YOUR SUMMER SALADS

PRODUCT SPOTLIGHT

GATOR EGGS

• Much like their full-sized counterparts, these mini avocados are filled with heart-healthy unsaturated fats!

• Their small size allows for easier portion control and you won’t have to worry about keeping leftovers from browning.

WALNUTS

• One serving of walnuts (12 to 14 halves) offers 2.5 to 2.6 grams of omega-3 fats, the most of any other nut!

• Walnuts pair well with oatmeal or pancakes at breakfast, with blueberries as a snack, or mixed with salads or green beans at dinner meals.

This newsletter is brought to you by your Hy-Vee Registered Dietitian. The information is not intended as medical advice. Please consult a medical professional for individual advice.

DIETITIAN RECIPE OF THE MONTH

Broiled Mangoserves 2

ALL YOU NEED

1 mango, peeled and sliced

Lime wedges

ALL YOU DO

1. Position rack in upper third of oven and preheat broiler. Line a broiler

pan with foil.

2. Arrange mango slices in single layer in the prepared pan. Broil until

browned in spots, 8 to 10 minutes. Squeeze lime wedges over the

broiled mango and serve.

Tip: To dice a mango, slice both ends off the mango, revealing the long,

slender seed inside. Set the fruit upright on a work surface and remove the

skin with a sharp knife. With the seed perpendicular to you, slice the fruit

from both sides of the see, yielding two large pieces. Turn the seed parallel

to you and slice the two smaller pieces of the fruit from each side. Cut the

fruit into the desired shape.

DIETITIAN PICK OF THE MONTH

Mangos 5 REASONS TO PICK MANGOS:

In one serving of fresh mango (1 cup) there are only 100

calories, which can help satisfy your next sweet craving!

One cup of mangos provides you with 12% of your daily fiber

needs, which helps you feel full faster and may help support

weight management.

Mangos contain more than 20 different vitamins and minerals,

helping to make them a superfood.

A mango salsa pairs well with grilled chicken or fish and adds a

colorful, tropical flair to your dish!

There are several ways to purchase mangos, from fresh, frozen,

dried – even canned!

EARTHBOUND FARM ORGANIC ZEN BLEND

• This mix is a bold blend of authentic baby Asian greens, chards and spinach.

• It can be used in soups, salads, stir-frys or in appetizers, and you get the benefits of all three types of leafy greens in one!

Nutrition Facts per serving: 102 calories, 1g fat, 0g saturated fat, 0mg cholesterol, 2mg sodium, 26g carbohydrates, 3g fiber, 23g sugar, 1g protein.

Daily values: 15% vitamin A, 50% vitamin C, 2% iron.

Source: Adapted from Eating Well, Inc.