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YOUR HEALTH AND NUTRITION NEWS!

Thursday November 27, 2008
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In This Issue:

Feature Article - Smart Tips for Healthy Eating

Feature Recipe - Cheddar Turkey Burgers

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Featured Article
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Smart Tips for Healthy Eating

(ARA) - Food can make you healthier -- if you make good
choices. It can seem hard to make healthy food choices,
particularly if you are on a budget and short on time. But
there are some simple steps you can take to help you and
your family eat healthier.

Build a Healthier Plate
Use a grocery list when shopping for food to help you
choose more fresh vegetables, fruits, and whole grains. Buy
leaner meats (such as chicken, turkey, and lean cuts of
pork or beef such as sirloin or chuck roast) and lower fat
dairy products like low-fat or non-fat (skim) milk and
yogurt. Buy whole grain breads and cereals. Save money by
buying less soda, sweets and chips or other snack foods.
Remember that special "dietetic" or "diabetic" foods often
cost extra money and may not be much healthier than simply
following the suggestions given here.

Also, watch the size of your portions. You may find that
you are used to eating portions that count as two or more
servings. It helps to be able to "eyeball" portion sizes.
Here are some guides:
Meat, fish, and poultry: 3 ounces, or about the size of
the palm of your hand or a deck of cards.
Cheese: 1 ounce, or about the size of your thumb.
Fresh vegetables, milk and yogurt: 1 cup, or about the
size of a tennis ball.
Bread: one slice.

Easy Ways to Make Smart Food Choices
There are lots of ways you can make smart choices about
your own and your family's eating habits. According to Ann
Albright, PhD, RD, president, Health Care and Education of
the American Diabetes Association, "One of the most
important things you can do to start eating more
healthfully is to pick one or two not-so great items you
eat frequently and find a more nutritious substitution for
those. If you start with foods you eat more frequently,
then the change will pack a bigger punch."

Shop Smart
Set aside some time to plan your weekly meals. It may
seem like a hassle at first, but having a plan (and writing
your grocery list with it in mind) can save you time,
stress, and a lot of extra trips to the store.

Stock your pantry with plenty of healthy basics,
including brown rice, whole grain pasta, crackers and
cereals. Remember that fresh fruits and vegetables are
usually healthier than canned or frozen, but it is better
to have canned or frozen fruits or vegetables than none at
all! When you run out, put the items on your grocery list
so you'll always have them on hand.

Shop only from your grocery list. Avoid aisles that
contain foods high in calories but low in vitamins and
minerals such as candy, cookies, chips and sodas. Also
avoid buying items promoted at the front of the store, on
the "end-cap" displays at the end of each aisle, or at the
cash register. These foods are usually low in nutrition.
Never shop when you are hungry and might be tempted by less
healthy food.

Eat Smart
Keep fruits and vegetables washed and cut up for easy
snacking and steaming.

Canned and frozen vegetables and fruits are healthful,
quick and convenient. To cut down on the sodium in
vegetables, drain and rinse canned vegetables with water
before heating them You can do the same to cut down on the
added sugar in canned fruits. Better yet, buy them packed
in juice.

Learn how to "Create Your Plate." When serving a meal,
draw an imaginary line down the middle of your plate and
another one across. Fill half of your plate with leafy
greens and other vegetables. Fill one quarter with grains,
like whole grain bread or pasta or brown rice. Then fill
the last quarter with lean protein such as chicken or fish.

Start meals with a salad or a broth or tomato-based soup
with lots of vegetables. This helps you eat more good-for-
you veggies while filling you up before you get to the
higher fat and calorie courses.
Make healthy snack foods easy to find in your kitchen. For
example, when you get home from work or school, put some
fresh carrots, grapes, or pretzels out on the counter
instead of having bags of chips out.

In restaurants, ask if meats can be grilled rather than
fried, and request sauces and dressings on the side.
Remember to choose fruit, salad, or other vegetables as
side items, rather than French fries. Order a salad or soup
to start and then share an entrée. Save money, and lots of
calories, by skipping dessert.

Learn more about healthy eating and how it can help lower
your risk for type 2 diabetes, heart disease, and stroke.
Visit CheckUpAmerica.org or contact the American Diabetes
Association at 1-800-DIABETES (1-800-342-2383) or
AskADA@diabetes.org.
Courtesy of ARAcontent

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Featured Recipe
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Cheddar Turkey Burgers

Prep: 5 min, Cook: 20 min.

1 package turkey gravy mix
1 lb. ground turkey
1 tsp. minced onion
1 Tbs. parsley flakes
3/4 cup shredded fat-free cheddar cheese
4 hamburger rolls
4 lettuce leaves
4 slices tomato

Prepare grill or broiler. Combine turkey gravy mix with
next 4 ingredients. Shape into 4 patties. Grill or broil 8-
10 minutes per side or until cooked throughout. Serve on
hamburger rolls and top with lettuce and tomato.

Per serving: calories 359, fat 13.1g, 33% calories from
fat, cholesterol 92mg, protein 31.9g, carbohydrates 27.2g,
fiber 1.8g, sugar 0.8g, sodium 765mg, diet points 8.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.3, Fruit: 0.0,
Bread: 1.7, Lean meat: 2.8, Fat: 0.6, Sugar: 0.0, Very lean
meat protein: 0.8

~ Enjoy!

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