Striking A Balance
SENIOR NUTRITION NEWSLETTER March 2016 Bruce Robertson Cornell Cooperative Extension Rensselaer County
Rensselaer County Unified Family Services Department of Aging
Striking A Balance THE IMPORTANCE OF BALANCE Springtime “happens” this month. In upstate New York, we can celebrate on SUNDAY, MARCH 20, 2016 AT 12:30 AM, though most will likely be asleep at that point. On that day, at that time, the Earth is tipped toward the Sun such that “day” and “night” are of equal length. That’s why we call it “Equinox,” from the Middle Latin word meaning “equal night.” It’s Earth in the balance. Though we might have winter storms and cold weather for weeks to come, the “first day of spring” gives us reason to think of springtime renewal: flowers blooming; trees in leaf; gardens planted; longer days and warmer temperatures. In the balance of nature, though, the flowers and trees would not be healthy and would not bloom were it not for winter’s hibernating cold. All of nature works in the balance. So, what does this have to do with nutrition?
But, Health Is More Than A Balanced Diet Just as the Earth strikes a balance this month, and in the scheme of things maintains a balance between all seasons, so must we also find a balance in our bodies. The symbolism of the spring equinox and the beginning of a new cycle of life reminds us of the importance of finding and maintaining that balance. The importance of EATING A BALANCED DIET is something you’ve read about here, often. The concept is common enough to be part of our every-day language. But, as common as the phrase is, actually achieving a balanced diet is challenging. Maybe even confusing. It means eating foods from all the food groups. And, in the right proportions. A typical dinner meal, for example, should consist of protein, grains, vegetables, dairy, and fruit. If you divided your dinner plate into four sections, less than one quarter of that plate should be for protein. The other three quarters should be for fruits, vegetables, and grains; equally. But, being healthy requires both a balanced diet of food, and a balanced routine of EXERCISE. (Run to the next page. . .)
IT’S NATIONAL NUTRITION MONTH In the February issue of this newsletter we told you about the new dietary guidelines released by the federal government. The guidelines can be divided into two categories: Food; Physical Activity. The two go together. More on “physical activity” in a moment. March is “National Nutrition Month” (NNM.) It was started in March 1973 by the Academy of Nutrition and Dietetics to give us a better reason and time to talk about and emphasize the importance of making smart food purchasing and preparation choices, combined with regular habits of physical activity. (Just for the record, the theme of this year’s NNM is “Savor the Flavor of Eating Right.”) So, what does it mean to “eat right?” LIMIT SATURATED AND TRANS FAT Lean cuts of meat; eat more fish; bake/broil/roast instead of frying; limit cakes/cookies/ pastries that are often high in trans fats EAT FOODS HIGH IN OMEGA-3 FATTY ACIDS Canola oil; walnuts; salmon REDUCE SODIUM Select low-sodium products EAT YOUR COLORS FROM THE FOOD GROUPS Let “My Plate” remind you to select grains, fruits, vegetables, dairy, and protein for each meal; different colored vegetables and fruits have unique and valuable nutritional properties
Enjoy Your Meal (Savor the Flavor) But, Don’t Just Sit There!!!!! To put it simply, we need physical activity to burn off calories we store in our bodies each day from the foods we eat. According to the President’s Council on Physical Fitness, the average adult should get 30 minutes of physical activity a day (children should be getting an hour.) In addition to burning off calories, physical activity helps:
Prevent chronic diseases such as heart disease, cancer, and stroke (the three leading healthrelated causes of death) Control weight Make your muscles stronger Reduce fat In the April issue of Promote strong bone, muscle, and joint development this newsletter look Condition heart and lungs for tips on how you Build overall strength and endurance can become more Improve sleep physically active, no Decrease potential of becoming depressed matter your age or Increase your energy and self-esteem your mobility issues. Relieve stress
Increase your chances of living longer
CONFETTI SLAW Serves 8
INGREDIENTS 1/4 head of cabbage (green) 2 carrot 1/4 C raisins 1/4 C peanuts 1/2 C yogurt, low-fat vanilla 1 TBS orange juice DIRECTIONS Slice and cut cabbage into thin strips. Place pieces in large mixing bowl. Peel and grate carrots. Add to mixing bowl. Measure raisins and peanuts. Add to mixing bowl. Mix all ingredients together. Combine yogurt and orange juice in small bowl. Add yogurt mixture to cabbage mixture, stirring to combine ingredients thoroughly. [NOTE: For a change, combine 1/8 head each red and green cabbage. Or, try a different flavor yogurt or juice.] Nutrition Facts: 70 calories; 2.5 g fat; 30 mg sodium; 2 g fiber Source: Dawn Jackson Blatner, RDN, CSSD, is a registered dietitian nutritionist and author
FISH TACOS WITH CORN SALSA Serves 4
INGREDIENTS 12 oz. white fish fillet (such as tilapia) Cooking spray ¼ tsp salt & ¼ tsp black pepper 1 C prepared salsa or pico de gallo ½ C frozen corn, thawed 12 corn tortillas, warmed 2 C pre-shredded slaw (cabbage, red cabbage, carrots) 1 avocado, sliced ¼ C fresh lime juice (about 2 limes) DIRECTIONS Mist fish with cooking spray, season with salt and pepper and place on foil-lined baking sheet. Broil fish for about 8 minutes. Cut cooked fish into strips. Mix salsa with corn. Serve cooked fish in tortillas topped with corn salsa, broccoli slaw and avocado. Drizzle with lime juice. Nutrition Facts: 390 calories; 11 g fat; 380 mg sodium; 9 g fiber Source: Dawn Jackson Blatner, RDN, CSSD, is a registered dietitian nutritionist and author. Cornell Cooperative Extension is an employer and educator recognized for valuing AA/EEO, Protected Veterans, and Individuals with Disabilities and provides equal program and employment opportunities.
PEAR-BERRY BREAKFAST serves 6
INGREDIENTS Topping 1½ C rolled oats ¼ C whole-wheat flour ⅛ tsp salt ¼ C honey ¼ C soft margarine, melted ¼ C chopped hazelnuts ¼ C vanilla low-fat Greek yogurt
Pear-Berry Filling 3 ripe pears (about 18 ounces), cored, cut in ½-inch slices 2 C fresh or frozen blueberries or any berries 1 TBS cornstarch 1 tsp ground cinnamon ¼ tsp ground cloves ¼ tsp salt 2 TBS honey 2 tsp vanilla extract
DIRECTIONS Topping: Combine the oats, flour and salt; mix well; set aside. Blend honey and margarine in a small bowl; add honey mixture to the oat mixture; toss gently. Mix in the hazelnuts. Set aside. Filling: Combine pears, blueberries, cornstarch, cinnamon, cloves, and salt in a medium bowl. Blend the honey and vanilla extract in a separate small bowl; gently toss with the pear-berry mix. Pour the pear-berry mixture into an 8-x-8-inch baking dish. Spread the oat topping over the fruit. Bake at 350ºF. for about 30 to 40 minutes, until the top is golden brown. Serve warm or cold, topped with Greek yogurt. Nutrition Facts: 330 calories; 12 g fat; 220 mg sodium; 7 g fiber Source: Roberta Duyff, MS, RD, FAND
SHAVED BRUSSELS SPROUTS PASTA WITH WARM WALNUT VINAIGRETTE serves 4 INGREDIENTS
6 oz. uncooked whole grain linguini noodles 1 ½ lbs. Brussels sprouts, thinly sliced/shaved (about 8 cups) 1 TBS olive oil 2 cloves garlic, minced
Walnut Vinaigrette ¼ C walnuts, toasted 4 TBS water 2 TBS ea. lemon juice, fresh chives & Dijon Mustard 1 tsp maple syrup
DIRECTIONS Cook pasta according to directions.
In blender, combine vinaigrette ingredients until smooth.
In skillet, sauté Brussels sprouts in olive oil and garlic for 12-15 minutes, until tender and caramelized. Pour in vinaigrette, toss and take off heat. Combine cooked and drained pasta with Brussels sprout-vinaigrette mixture.
Top with toasted walnuts, lemon juice and salt.
Nutrition Facts: 412 calories; 19 g fat; 212 mg sodium; 8 g fiber Source: Dawn Jackson Blatner, RDN, CSSD
Rensselaer County Unified Family Services Department of Aging
Striking A Balance THE IMPORTANCE OF BALANCE Springtime “happens” this month. In upstate New York, we can celebrate on SUNDAY, MARCH 20, 2016 AT 12:30 AM, though most will likely be asleep at that point. On that day, at that time, the Earth is tipped toward the Sun such that “day” and “night” are of equal length. That’s why we call it “Equinox,” from the Middle Latin word meaning “equal night.” It’s Earth in the balance. Though we might have winter storms and cold weather for weeks to come, the “first day of spring” gives us reason to think of springtime renewal: flowers blooming; trees in leaf; gardens planted; longer days and warmer temperatures. In the balance of nature, though, the flowers and trees would not be healthy and would not bloom were it not for winter’s hibernating cold. All of nature works in the balance. So, what does this have to do with nutrition?
But, Health Is More Than A Balanced Diet Just as the Earth strikes a balance this month, and in the scheme of things maintains a balance between all seasons, so must we also find a balance in our bodies. The symbolism of the spring equinox and the beginning of a new cycle of life reminds us of the importance of finding and maintaining that balance. The importance of EATING A BALANCED DIET is something you’ve read about here, often. The concept is common enough to be part of our every-day language. But, as common as the phrase is, actually achieving a balanced diet is challenging. Maybe even confusing. It means eating foods from all the food groups. And, in the right proportions. A typical dinner meal, for example, should consist of protein, grains, vegetables, dairy, and fruit. If you divided your dinner plate into four sections, less than one quarter of that plate should be for protein. The other three quarters should be for fruits, vegetables, and grains; equally. But, being healthy requires both a balanced diet of food, and a balanced routine of EXERCISE. (Run to the next page. . .)
IT’S NATIONAL NUTRITION MONTH In the February issue of this newsletter we told you about the new dietary guidelines released by the federal government. The guidelines can be divided into two categories: Food; Physical Activity. The two go together. More on “physical activity” in a moment. March is “National Nutrition Month” (NNM.) It was started in March 1973 by the Academy of Nutrition and Dietetics to give us a better reason and time to talk about and emphasize the importance of making smart food purchasing and preparation choices, combined with regular habits of physical activity. (Just for the record, the theme of this year’s NNM is “Savor the Flavor of Eating Right.”) So, what does it mean to “eat right?” LIMIT SATURATED AND TRANS FAT Lean cuts of meat; eat more fish; bake/broil/roast instead of frying; limit cakes/cookies/ pastries that are often high in trans fats EAT FOODS HIGH IN OMEGA-3 FATTY ACIDS Canola oil; walnuts; salmon REDUCE SODIUM Select low-sodium products EAT YOUR COLORS FROM THE FOOD GROUPS Let “My Plate” remind you to select grains, fruits, vegetables, dairy, and protein for each meal; different colored vegetables and fruits have unique and valuable nutritional properties
Enjoy Your Meal (Savor the Flavor) But, Don’t Just Sit There!!!!! To put it simply, we need physical activity to burn off calories we store in our bodies each day from the foods we eat. According to the President’s Council on Physical Fitness, the average adult should get 30 minutes of physical activity a day (children should be getting an hour.) In addition to burning off calories, physical activity helps:
Prevent chronic diseases such as heart disease, cancer, and stroke (the three leading healthrelated causes of death) Control weight Make your muscles stronger Reduce fat In the April issue of Promote strong bone, muscle, and joint development this newsletter look Condition heart and lungs for tips on how you Build overall strength and endurance can become more Improve sleep physically active, no Decrease potential of becoming depressed matter your age or Increase your energy and self-esteem your mobility issues. Relieve stress
Increase your chances of living longer
CONFETTI SLAW Serves 8
INGREDIENTS 1/4 head of cabbage (green) 2 carrot 1/4 C raisins 1/4 C peanuts 1/2 C yogurt, low-fat vanilla 1 TBS orange juice DIRECTIONS Slice and cut cabbage into thin strips. Place pieces in large mixing bowl. Peel and grate carrots. Add to mixing bowl. Measure raisins and peanuts. Add to mixing bowl. Mix all ingredients together. Combine yogurt and orange juice in small bowl. Add yogurt mixture to cabbage mixture, stirring to combine ingredients thoroughly. [NOTE: For a change, combine 1/8 head each red and green cabbage. Or, try a different flavor yogurt or juice.] Nutrition Facts: 70 calories; 2.5 g fat; 30 mg sodium; 2 g fiber Source: Dawn Jackson Blatner, RDN, CSSD, is a registered dietitian nutritionist and author
FISH TACOS WITH CORN SALSA Serves 4
INGREDIENTS 12 oz. white fish fillet (such as tilapia) Cooking spray ¼ tsp salt & ¼ tsp black pepper 1 C prepared salsa or pico de gallo ½ C frozen corn, thawed 12 corn tortillas, warmed 2 C pre-shredded slaw (cabbage, red cabbage, carrots) 1 avocado, sliced ¼ C fresh lime juice (about 2 limes) DIRECTIONS Mist fish with cooking spray, season with salt and pepper and place on foil-lined baking sheet. Broil fish for about 8 minutes. Cut cooked fish into strips. Mix salsa with corn. Serve cooked fish in tortillas topped with corn salsa, broccoli slaw and avocado. Drizzle with lime juice. Nutrition Facts: 390 calories; 11 g fat; 380 mg sodium; 9 g fiber Source: Dawn Jackson Blatner, RDN, CSSD, is a registered dietitian nutritionist and author. Cornell Cooperative Extension is an employer and educator recognized for valuing AA/EEO, Protected Veterans, and Individuals with Disabilities and provides equal program and employment opportunities.
PEAR-BERRY BREAKFAST serves 6
INGREDIENTS Topping 1½ C rolled oats ¼ C whole-wheat flour ⅛ tsp salt ¼ C honey ¼ C soft margarine, melted ¼ C chopped hazelnuts ¼ C vanilla low-fat Greek yogurt
Pear-Berry Filling 3 ripe pears (about 18 ounces), cored, cut in ½-inch slices 2 C fresh or frozen blueberries or any berries 1 TBS cornstarch 1 tsp ground cinnamon ¼ tsp ground cloves ¼ tsp salt 2 TBS honey 2 tsp vanilla extract
DIRECTIONS Topping: Combine the oats, flour and salt; mix well; set aside. Blend honey and margarine in a small bowl; add honey mixture to the oat mixture; toss gently. Mix in the hazelnuts. Set aside. Filling: Combine pears, blueberries, cornstarch, cinnamon, cloves, and salt in a medium bowl. Blend the honey and vanilla extract in a separate small bowl; gently toss with the pear-berry mix. Pour the pear-berry mixture into an 8-x-8-inch baking dish. Spread the oat topping over the fruit. Bake at 350ºF. for about 30 to 40 minutes, until the top is golden brown. Serve warm or cold, topped with Greek yogurt. Nutrition Facts: 330 calories; 12 g fat; 220 mg sodium; 7 g fiber Source: Roberta Duyff, MS, RD, FAND
SHAVED BRUSSELS SPROUTS PASTA WITH WARM WALNUT VINAIGRETTE serves 4 INGREDIENTS
6 oz. uncooked whole grain linguini noodles 1 ½ lbs. Brussels sprouts, thinly sliced/shaved (about 8 cups) 1 TBS olive oil 2 cloves garlic, minced
Walnut Vinaigrette ¼ C walnuts, toasted 4 TBS water 2 TBS ea. lemon juice, fresh chives & Dijon Mustard 1 tsp maple syrup
DIRECTIONS Cook pasta according to directions.
In blender, combine vinaigrette ingredients until smooth.
In skillet, sauté Brussels sprouts in olive oil and garlic for 12-15 minutes, until tender and caramelized. Pour in vinaigrette, toss and take off heat. Combine cooked and drained pasta with Brussels sprout-vinaigrette mixture.
Top with toasted walnuts, lemon juice and salt.
Nutrition Facts: 412 calories; 19 g fat; 212 mg sodium; 8 g fiber Source: Dawn Jackson Blatner, RDN, CSSD
