HEALTH TALK

Volume 15 Issue 14 OCTOBER 1999

FALL HARVEST

NUTRITION NEWS...

Is Your Diet Plant Based ?

A plant-based diet can help prevent disease. Simply eating five servings of fruit and vegetables a day could lower the risks for cancer.

A plant-based diet will give you enough protein as long as you eat a variety of healthy foods following the Food Guide Pyramid and recommended serving sizes.

Legumes (beans and peas) are a good meat alternative providing protein, fiber and iron to your diet.

Soy products, potential cancer and heart disease-fighters are also a healthy alternative to meat. Soy based vegi burgers and hot dogs are a refreshing break from meat products.

A plant-based diet will give you the vitamins you need as long as you eat a variety of foods.

Simply avoiding or cutting back on meat will not make for a healthier diet. Be sure to add healthful foods in its place.

You will not have to shop in expensive health food stores to follow a plant-based diet. Even soy products, tofu and soy milk are found in regular supermarkets. If you compare the cost per serving of rice, beans, tofu and pasta with meat you can see how inexpensive a plant-based diet can be.

Cutting fatty meats out of your diet and replacing them with leaner cuts of meat, turkey, chicken and fish will help to lower your cholesterol level.

Start by introducing beans, rice and pasta as the main entree at meal times complemented with some nice vegetables and a fruit for dessert.

With today’s world filled with high fat, high sugar convenience foods, studies indicate that obesity is on the rise. Adding more plant-based, whole foods to your diet will help to lower the risks of obesity and heart disease.

4 cups thinly sliced zucchini

1 cup coarsely shredded carrot

1 medium onion, chopped

3/4 cup chopped celery

1/2 green pepper, cut in thin slices

2 teaspoons garlic powder

1/2 teaspoon dried basil, crushed

dash of pepper

2 teaspoons dry mustard

1/3 cup taco sauce

2 tomatoes, cut into wedges

grated parmesan cheese

Directions:

In a large skillet, heat oil. Add vegetables ( hold out tomatoes.)

Add seasonings and taco sauce. Toss to mix well. Cover and cook over medium heat 4 minutes, stirring occasionally.

Add tomato wedges and cook, uncovered, 3 to 5 minutes. Sprinkle with parmesan cheese and serve.

"Cooking A La Heart" by Linda Hachfeld, M.P.H, R.D. Appletree Press

1 Tbs. olive oil

4 Tbs. red wine vinegar

2 Tbs. grated parmesan cheese

1/2 tsp. dried oregano

black pepper to taste

1 bell pepper, chopped

1 cup cooked garbanzos, drained and rinsed

1 cup shredded romaine

1 cup shredded cabbage

1 orange, diced

2 green onions, sliced

1/2 cup sliced radishes

1 cup diced ripe tomato

Toss all ingredients together.

Serves 4

Communicating "FOOD FOR HEALTH"

The Food Guide Pyramid recommends eating 3 to 5 servings of vegetables daily. Several leading health authorities, including the National Cancer Institute, US Dept. of Health and Human Services, US Dept. of Agriculture and the National Academy of Science agree eating more fruits and vegetables may promote better health and reduce disease risk.

MEAL PLANNING TIPS...

Choose the Best All-Around Performers!!

For Example:

• Choose a baked potato instead of French fries (go easy on the topping) or better yet top with fresh steamed broccoli and a little sprinkle of cheese.
• Select nutrient-dense, darker-colored vegetables rather than lighter-colored leafy greens.
• Serve veggies lightly seasoned with Herb’s rather than heavily sauced.
• Double-up the serving of vegetables and get two portions.
• Look for quick fix salads. It’s OK to buy salad in a bag. Especially if you often toss away part of a head of lettuce because you don’t use it before it spoils. Look for bags of darker-green higher-nutrient salad greens.
• Ready-to-eat veggies are handy to snack on and hold well in the refrigerator.

Use vegetables as extras

• Add a tomato slice and lettuce to sandwiches.
• Toss some canned beans into a pasta salad
• Add more vegetables to salads. Don’t stop with just lettuce.

Fall Harvest...

The weather is changing, leaves are falling and the temperature is beginning to drop. Watch for early frost. Tomatoes did not fair well this year with all the rain. To save those prized vegetables, pick them before the nights become too chilly. Take a cardboard box and layer your green tomatoes using newspaper between layers. Green tomatoes will ripen using this method of storage. Be sure to check the tomatoes to prevent spoilage. To store root vegetables like onions, potatoes and carrots you can leave them in the ground if you cover them with a layer of straw and dirt. Or you can store them in a cool dry place.