Health Talk- Nutrition News March/April 2002

HEALTH TALK

Volume 25 Issue 24 MARCH/APRIL 2002

"PROTEIN"

NUTRITION NEWS...

PROTEIN

Be Healthy Now... and Later

Making sure you eat a variety of foods, especially those high in protein, can help reduce your chances of getting sick.

Protein is critical at any age. You need to eat protein rich foods to allow your body to function normally. Even though you have stopped growing, protein is essential to maintain body tissue and is critical to the body's immune system.

If your body does not get enough protein you can have loss of muscle mass, increased risk of infection and low reserves of energy during periods of trauma or infection.

Sticking to a healthful eating plan is a major part of staying healthy. As you get older, you need about the same amount of vitamins and minerals as when you were in your twenties and thirties. While your need for protein increases, you need fewer calories because your body's energy requirements and often your activity level decrease.

Generally women and men over the age of 50 should consume 60-75 grams of protein a day, depending on how much they weigh.

Unless you are having difficulty keeping your weight up, the goal as you age is to pick foods that are higher in protein and nutrients and lower in fat and calories.

Protein is found in many of your favorite foods. The best sources include

Meat, poultry, fish, and eggs,

Cooked dried beans, peas, and soy products such as tofu,

Milk, cheese, yogurt, pudding, and ice cream, and

Peanut butter, peanuts, nuts and seeds.

Cereal and grain foods and vegetables contain small amounts of protein. The foods listed above are your best source of protein.

How can you be sure to get enough protein?

If you're on a budget, keep meat, poultry, and fish portions small or stretch meat, poultry, and fish in casserole dishes. Consider other less expensive protein sources, too, such as eggs, legumes, and peanut butter. Remember, you need a total of about 5 ounces a day.

Chop meat or poultry well if chewing is a problem.

Include dairy products. Milk, cheese, and yogurt - and foods made with these ingredients-supply protein too.

The American Dietetic Association

TUNE-UP TIME

Think of your body as a high performance machine. Staying active cranks up its calorie-burning engine. How do you take care of your personal engine? Is it sitting idle? Do you put a poor fuel mixture into your tank? Do you fill your body with regular fuel - calories only? Or, do you give it premium fuel - nutrient-rich foods from the Food Guide Pyramid? Repairing your body machine can be costly. So, eat well and stay active.

Washington Dairy Council

WHAT SHOULD I DO TO ENSURE I AM EATING WELL?

As you grow older, you must carefully select foods high in vitamins and minerals while lower in fat, calories and sodium. Follow these guidelines to ensure a helpful eating pattern:

Eat a balanced diet, chosen from a variety of the most nutritious foods.

Drink plenty of water: 6-8 cups daily.

Keep your calories at a level that allows you to maintain a healthy weight.

Choose a diet lower in fat, saturated fat and cholesterol.

Choose a diet with plenty of vegetables, fruits and grain products.

Consume salt and high-salt foods sparingly.

Drink alcoholic beverages in moderation, if at all.

Recipe Recital...

Chicken & Rice Dinner

Serves 4

1 Tbsp. Vegetable oil

4 boneless skinless chicken breast halves or 4 skinless boneless thighs

1 can 98% fat free Cream of Chicken soup

1 1/2 cups water

1/4 tsp. Paprika & pepper

2 cups minute rice uncooked

2 cups fresh or frozen broccoli flowers

Heat:

Oil in skillet. Add chicken and cook until browned. Remove chicken

Add:

Soup, water, paprika and pepper to skillet, stir, bring to a boil.

Stir:

In rice and broccoli. Top with browned chicken, cook on low heat covered 5 min. or until chicken is cooked through.

Chicken & Stuffing Skillet

Serves 4
1 tbsp. Butter or margarine
4 boneless chicken breast halves
1 box stuffing mix
1 can 98% fat free Cream of mushroom soup
1/2 cup milk
1/2 cup shredded cheddar cheese

Heat:

Butter in skillet. Add chicken and cook 12 to 15 min. or until done. Remove chicken.

Prepare:

Stuffing in skillet according to package directions, let stand 2 min.

Top:

Stuffing with cooked chicken. Mix soup and milk. Pour over chicken and stuffing. Sprinkle with cheese. Cover and heat 10 min.

Campbell's Soup quick serving meals

TIP OF THE MONTH!!!

While frozen dinners are convenient, they can't provide all the vitamins, minerals and fiber you need. Add a green salad, whole grain bread and fresh fruit to a frozen dinner entrée. Use the nutrition facts label to buy frozen meal-type dinners that fit your nutritional needs. You may want to purchase meals that are lower in fat and sodium. Watch the adds and stock-up on healthy type frozen entrees, with the added salad, whole wheat roll and fruit for dessert you will have a complete meal.

COOPERATIVE EXTENSION

WSU/ Snohomish County

600-128^th St. SE

Everett, WA. 98208

Cooperative Extension programs and employee's are available to all without discrimination. Evidence of noncompliance may be reported through your local Cooperative Extension Office. This program is funded through a USDA Food Stamp Nutrition Services Food Stamp Participation Grant