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.