The purple band of the Food Guide Pyramid represents the Meat & Beans Group. This group includes meats, poultry and fish, dry beans or peas, eggs, nuts and seeds. While the recommended amount of these protein-rich foods varies based on age, activity level and sex, the newest dietary guidelines recommend that you include 5-6 ounces of meat (or the equivalent in servings of the other options in this group) each day. It’s also recommended that the majority of your meat intake is lean or low-fat.

When chosen well, meat and bean products can provide the protein necessary for building healthy bodies. They also provide vitamins and minerals such as Vitamin E, zinc, iron, magnesium, and the B vitamins. The good news is that most people already include enough meat or bean products in their diets. Unfortunately, the quality of the meat and bean choices that they make often leaves something to be desired. Making consistently bad meat choices—those high in saturated fats—can have a severely negative impact on your health.

So how do you make good choices when it comes to meats and beans? First, make sure you’re including various options from this group in your diet. Fish, beans, nuts and seeds all provide a number of nutrients, such as essential fatty acids and dietary fiber, that you can’t get from meats or poultry. Next, make sure your meat choices are lean or low in visible fat. Also, try to avoid processed meats that often contain added sodium and preservatives. And remember that nuts and seeds tend to be higher in fat, so watch serving sizes and be careful to use them as a substitute for meat servings rather than an additional snack or topping.

Here are a few more tips for including a variety of healthy meat and bean choices in your diet:

• Substitute ground turkey breast for ground beef in chili, spaghetti sauce, tacos and other common recipes to reduce saturated fat intake.
• Choose beef cuts that include the words “round,” “loin,” “sirloin,” “arm” and “shoulder.” These tend to be the leaner cuts. Also look for cuts with less visible fat.
• Trim visible fat from any meat or poultry, and remove the skin from poultry products, before cooking.
• Use healthier cooking options like baking, broiling, grilling or poaching.
• Add more fish high in omega-3 fatty acid, such as salmon, trout and herring, to your diet.
• Make more meals that include beans as the main protein source. Good options are bean burritos, chili, tofu stir-fry, soy-based veggie burgers, or bean soups.
• Choose nuts or seeds instead of meat when topping salads.

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Need some ideas for preparing fish, other than the basic baked fillet with lemon? Try one of these marinades with tuna, salmon, mahi mahi or grouper (four 5-oz. fillets) for a flavorful twist.

Ginger Marinade

Ingredients:
3 Tbsp dry sherry
3 Tbsp reduced-sodium soy sauce
2 Tbsp frozen (thawed) orange juice concentrate
1 Tbsp freshly grated ginger; or 1 tsp dried ground ginger
1 Tbsp toasted sesame oil
1 tsp crushed garlic

Citrus Marinade

Ingredients:

1/3 cup orange juice
1 Tbsp plus 1 ½ tsp extra-virgin olive oil
1 Tbsp lemon juice
1 Tbsp dried dill, thyme or oregano
1 tsp crushed garlic
½ tsp coarsely ground black pepper
¼ tsp salt

Instructions for both:

Combine all marinade ingredients in a shallow nonmetal baking dish and stir to mix well. Remove 2 Tbsp of the marinade, transfer to a covered container and refrigerate until ready to cook the fish.

Place the fish in the dish and turn to coat all sides with the marinade. Cover and marinate in the refrigerator, turning occasionally, for 1-2 hours.

Grill the fish, covered, over medium coals, or broil 6 inches under a preheated broiler for about 5 minutes on each side or until the meat is easily flaked with a fork. Baste with the reserved marinade in the last few minutes of cooking. Serve hot.

Nutrition Information:

Ginger: 170 calories, 2.5g fat, 63mg cholesterol, 1g carbohydrates, 0g fiber, 33g protein, 278mg sodium, 25mg calcium

Citrus: 170 calories, 2.5g fat, 63mg cholesterol, 1g carbohydrates, 0g fiber, 33g protein, 278mg sodium, 25mg calcium

(From The Good Carb Cookbook by Sandra Woodruff, M.S., R.D.)

For more information, check out the other posts from our USDA Food Pyramid Series:

The New Food Pyramid

Grains Group

Vegetables Group

Fruits Group

Milk Group

"Eat well. Live well. Be well."

The blue band of the Food Guide Pyramid represents the Milk Group. Foods that make up the Milk Group include all milk products that have substantial calcium content, such as milk, yogurt, and cheeses. While the recommended amount of dairy that you should include in your diet varies based on age, activity level and sex, the newest dietary guidelines recommend that you include 2-3 servings of dairy each day. It’s also recommended that the majority of your dairy intake is low-fat or fat-free.

Including dairy products in your diet is extremely important to your overall health and wellbeing. Dairy products provide the calcium necessary to build and maintain strong and healthy bones, and Vitamin-D fortified options can also improve your body’s ability to process calcium and phosphorous, which contributes to the bone building process.

Your options of getting in those daily dairy requirements may seem limited to drinking glasses of milk, but there are a number of ways you can include dairy in your everyday diet plan. Just remember to choose lower-fat alternatives to the full-fat versions when possible in order to avoid consuming high amounts of saturated fat and cholesterol, which can increase your risk for heart disease. You should also be aware of serving sizes—1 cup of milk or yogurt, or 1 ½ oz. of cheese is equal to one dairy serving. (For more information on what counts as a dairy serving, visit the Food Guide Pyramid’s Dairy Information section.

Here are some suggestions for including more dairy in your diet:

• Make smoothies using yogurt, milk and frozen or fresh fruit. You can enjoy smoothies for breakfast, or as a snack or dessert option.
• Have a slice of low-fat cheese on your favorite sandwich or burger.
• Top some light cottage cheese with canned or fresh sliced peaches and bit of cinnamon.
• Add shredded cheese to your favorite pastas, soups, salads or casseroles.
• Make some pudding with low-fat or fat-free milk for dessert, or enjoy some light ice cream or frozen yogurt.

As you can see, you don’t have to limit yourself to drinking milk as your sole source of dairy. But don’t forget to substitute reduced-fat options whenever possible, and be careful to watch serving sizes, especially of full-fat versions and treats like ice cream. Be creative and remember that partial servings add up. Try mixing and matching partial servings of different dairy products throughout your day for more variety. For instance, have a cup of milk on your cereal in the morning (1 serving). Then have a sandwich including a 1 ½ oz. slice of cheese (1 serving) and a side of ½ cup cottage cheese (¼ serving) for lunch. Finish off with 6 oz. container of yogurt (¾ serving) as an afternoon snack, and you’ve gotten in 3 full servings of dairy before dinner!

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Want to try a smoothie, but can’t decide what to put in it? Give this one a try and then use your imagination and mix in or substitute whatever you like:

Strawberry-Banana Smoothie

Ingredients:

½ cup skim milk
¾ cup fat-free plain yogurt
2 tsp vanilla extract
2 Tbsp sugar or sugar substitute (add more or less to taste)
½ ripe banana broken into pieces
4 or 5 frozen unsweetened strawberries

Instructions:

Add all ingredients to a blender and pulse on high until well-blended. Pour into a glass and serve.

For more information, check out the other posts from our USDA Food Pyramid Series:

The New Food Pyramid

Grains Group

Vegetables Group

Fruits Group

"Eat well. Live well. Be well."

On September 7th at 5 PM, join our Diabetes Support Group at The Clipper Inn in Clayton, NY for a Dining Out Experience. We’ll learn how to make healthy food choices and enjoy a night out without going overboard. For more information on the support group, or to reserve your spot for the Dining Out Experience, please contact us. But hurry! We’re almost booked!

September’s Dining Out Experience is sponsored by LifeScan.

"Eat well. Live well. Be well."

The red band of the Food Guide Pyramid represents the Fruits Group. Foods that make up this group include any fruit or 100% fruit juice. Just like the vegetables, fruit choices can be fresh, frozen, canned or dried. Again, when choosing packaged options, you may want to steer clear of choices with added sugar, salt or fat. While the recommended number of fruit servings varies based on age, sex and activity level, most people should include at least 1 to 2 servings of fruits in their diet each day.

Fruits are an important part of your diet, as they provide vitamins and nutrients that you can’t get from other foods. Most fruits are rich in potassium, Vitamin C, folate and dietary fiber. They’re generally low in calories, sodium and fat, too.

Adding fruits to your diet can be as simple as choosing an apple over a cookie when it’s time for a snack. But remember, variety is the spice of life, so don’t limit yourself to what you know. Take some risks and try something new.

Here are a few ideas for spicing up your fruit intake:

• Use sliced kiwi or diced mango as a topping for low-fat desserts like pudding or angel food cake.
• Slice up an apple and sprinkle with cinnamon for a quick and tasty snack.
• Keep a fruit salad made of honeydew melon, grapes, peaches and strawberries in the refrigerator and enjoy a bowlful whenever the mood strikes.
• Halve a cantaloupe and scoop out the seeds. Fill the center with chicken salad or cottage cheese for a light lunch.
• Add fruits like chopped peaches, frozen mixed berries, or fresh blueberries to plain yogurt and blend for an easy breakfast smoothie.

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Feeling adventurous? Try this twist on apple crisp for something new:

Apricot-Almond Crisp

Makes 8 Servings

Ingredients:

1-4 Tbsp sugar
1 Tbsp cornstarch
5 cups sliced unpeeled apricots

Topping
½ cup old-fashioned rolled oats
3 Tbsp whole-wheat pastry flour
¼ cup plus 2 Tbsp light brown sugar
½ tsp ground cinnamon
2 Tbsp chilled margarine or butter, cut into small pieces
2 tsp frozen (thawed) white grape or orange juice concentrate
1/3 cup chopped almonds

Instructions:

1. Combine the sugar and cornstarch in a small bowl and stir to mix well. Place the apricots in a large bowl, sprinkle with the sugar-cornstarch mixture, and toss to mix well. Coat a 9-inch deep-dish pie pan with nonstick cooking spray and spread the fruit mixture evenly in the dish.
2. To make the topping, combine the oats, flour, brown sugar, and cinnamon in a medium bowl and stir to mix well. Using a pastry cutter or two knives, cut in the margarine or butter until the mixture is crumbly. Add the juice concentrate and stir lightly until the mixture is moist and crumbly. Add a little more juice concentrate if the mixture seems too dry. Add the almonds and toss lightly to mix.
3. Spread the oat mixture over the fruit and bake at 375° F for about 35 minutes or until the fruit is bubbly around the edges and the topping is golden brown. Cover the dish loosely with foil during the last few minutes of baking if the topping starts to brown too quickly. Remove the dish from the oven and let sit for at least 20 minutes before serving warm.

Nutrition Info:

192 calories, 33g carbohydrate, 3.6g fiber, 6.2g fat, 0mg cholesterol, 3.2g protein, 48mg sodium, 33mg calcium

(From The Good Carb Cookbook by Sandra Woodruff, M.S., R.D.)

For more information, check out the other posts from our USDA Food Pyramid Series:

The New Food Pyramid

Vegetables Group

Grains Group

"Eat well. Live well. Be well."

The green band of the Food Guide Pyramid represents the Vegetables Group. Foods that make up this group include any vegetable or 100% vegetable juice. Vegetables can be fresh, frozen, canned or dried. Watch out for added sugar, salt or fat in any packaged vegetables, though. While the recommended number of vegetable servings varies based on age, sex and activity level, most people should include at least 2 to 3 servings of vegetables in their diet each day.

By adding more vegetables into your diet you’ll reap a number of rewards. You will increase the amount of vitamins and nutrients you’re consuming naturally, including Vitamins A, C and E, potassium, and folate. You’ll also increase your fiber intake. And most vegetables are low in fat and calories, making them a worry-free addition if you’re watching your waist-line.

So how can you add vegetables to your diet without getting bored or turning green? When increasing your vegetable servings, variety is important not only to avoid boredom, but also to make sure you’re getting in those necessary vitamins and nutrients. Don’t limit yourself to tomatoes and iceberg lettuce. Instead, include leafy greens, orange vegetables, and starchy vegetables, as well as beans and peas. Be adventurous and try some things you may have never tried before, like artichokes, parsnips, bean sprouts or kale. It’s easy to find recipes or serving ideas online, and don’t be afraid to ask the produce worker at your supermarket for suggestions as well.

Here are some more tips for increasing your vegetable intake:

• Apply the “Rule of Thirds.” Fill your plate with one third protein, one third grains and one third vegetables.
• Make sure to include vegetables at every meal. That can be as simple as adding a tossed salad or including steamed broccoli as a side dish.
• Try decreasing the amount of meat in a recipe and bulking it up with vegetables instead. For instance, halve the amount of ground beef in your chili and double the green peppers, celery, and beans.
• Experiment with vegetarian recipes and stir-fries, which focus on vegetables as a large part of the main dish.

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If you’re still struggling for ideas, try this quick recipe to give you a jump-start:

Stir-Fried Pork with Vegetables

Makes 4 Servings

Ingredients:

2 tsp olive oil
1 large onion, chopped
2 cups broccoli florets
¼ cup water
1 red bell pepper, seeded and cut into 1-inch pieces
1 small zucchini, halved lengthwise and cut into 1-inch pieces
1 cup sugar-snap peas
10 oz. Lean boneless pork loin, cut into ¼ inch strips
1 tsp thyme leaves
¼ tsp salt
¼ tsp freshly ground pepper
1 Tbsp white-wine vinegar

Instructions:

1. Heat the oil in a nonstick skillet. Add the onion and sauté until softened. Add the broccoli and water, then cover and cook until the broccoli is tender, about 5 minutes. Stir in the bell pepper, zucchini, and peas, then cover and cook until the bell pepper is tender, about 2 minutes longer.
2. Add the pork, thyme, salt and ground pepper to the vegetables. Sauté until the pork is browned, and then stir in the vinegar. Cook, stirring, until the pork is cooked through, about 2 minutes longer.

Nutrition Information:

190 calories, 7g fat, 42mg cholesterol, 226mg sodium, 14g carbohydrates, 5g fiber, 20g protein, 82mg calcium

(From Cook It Quick! By Weight Watchers)

For more information, check out the other posts from our USDA Food Pyramid Series:

The New Food Pyramid

Grains Group

Coming Next Week: The Fruits Group

"Eat well. Live well. Be well."

Reminder that Feed the Soul’s Diabetic Support Group will be meeting tomorrow, August 3, at 6:30PM in the Adult Day Care room at River Hospital in Alexandria Bay.

This month we’ll be trying out a sugar-free cheesecake dessert and attendees will receive free glucometers from LifeScan.

And don’t forget to mark your calendars for the upcoming Dining Out Experience, to be held on September 7, when we’ll learn how to make healthy choices at a local restaurant.

"Eat well. Live well. Be well."

Last week you learned about the new food pyramid. Let’s dig a little deeper this week and start learning about the food groups represented within the pyramid:

The orange band of the USDA Food Guide Pyramid represents the Grains Group. Foods that make up the Grains Group are made from oats, barely, wheat, rice or any other grain. While the recommended amount of grains you should eat depends on age, activity level and sex, the newest dietary guidelines recommend that at least half of the grains in your diet should be whole grains. Whole grains, which contain the entire grain kernel, include brown rice, oatmeal, whole wheat flour, and other unrefined grains. They also provide more fiber, vitamins and minerals than other grains.

So how do you tell if the bread, cereal or other grain products you’re buying at the grocery store are whole grains? Read the label. If you see the words whole wheat or whole grain, you’re likely getting a whole grain product. Be careful, though: wheat flour, durum wheat, and multigrain sound like whole grains, but may not contain the entire grain and all of the nutrients and benefits that go along with it.

If you’re like many people, you’re not sure how to start adding whole grains into your diet. But today’s increased variety of whole grain products makes it much easier than you might think. You can typically find whole wheat versions of most flour-based products, including tortillas, muffins and breads, on your grocery store shelves—just substitute them for the refined versions in your diet. If you’re still not sure what you can do, here are a few simple ways to increase your whole grain consumption:

• Substitute whole wheat breads for white or (non-whole) multigrain versions. There are many whole wheat options to choose from these days. Try a few out and find your new favorites.
• Use whole wheat flour in your favorite cookie, bread, muffin and cake recipes. If you’re concerned about changing the flavor, try using half whole wheat and half white flour instead.
• Instead of white rice, serve brown or wild rice as your base for stir fries, steamed vegetables or other dishes.
• Make your spaghetti, scampi, lasagna or any other pasta dish using the whole wheat pasta version.
• Experiment with new dishes using bulgur, quinoa, couscous, or barley. Just check labels to make sure you’re getting the whole grain version.

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Now that you’ve got some new ideas for increasing your whole grain intake, here’s a great recipe to try:

Confetti Couscous

Makes 6 servings (approx. ¾ cup each)

Ingredients:

2 Tbsp reduced-fat margarine or light butter
½ cup finely chopped celery
½ cup finely chopped onion
½ cup finely chopped carrot
¾ tsp crushed garlic
1½ cups water
¼ tsp salt
1 cup whole-wheat couscous
¾ frozen peas

Instructions:

1. Coat a large nonstick skillet with the margarine or butter and preheat over medium heat. Add the celery, onion, carrot, and garlic to the skillet, cover, and cook, stirring frequently, for several minutes or until the vegetables are crisp-tender.
2. Add the water, salt, couscous, and peas to the skillet and stir to mix well. Bring the mixture to a boil, then reduce the heat to low, cover and cook for 2 minutes without stirring. Remove the skillet from the heat and let sit for 5 minutes. Fluff with a fork and serve hot.

Nutrition Information:

180 calories, 2.5g fat, 0mg cholesterol, 35g carbohydrates, 6.2g fiber, 6.6g protein, 163mg sodium, 27mg calcium

(From The Good Carb Cookbook by Sandra Woodruff, M.S., R.D.)

For more information, check out the other posts from our USDA Food Pyramid Series:

The New Food Pyramid

Coming Next Week: The Vegetables Group

"Eat well. Live well. Be well."