EAT FOR HEALTH DO-IT-YOURSELF

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Matilda Jennifer Richards
5 years ago
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Tips t Remember 3 Reasns Why Yu Shuld Be Eating Dinner: Steady release f energy will aid in a gd night s sleep. Family dinner time has psitive effects n child develpment.

1 Tips t Remember 3 Reasns Why Yu Shuld Be Eating Dinner: Steady release f energy will aid in a gd night s sleep. Family dinner time has psitive effects n child develpment. It s yur last chance t eat vitamin- and mineral-rich fds yu missed ut n during the day. What Yur Nutritin Expert Says Abut Dinner: Fill up with high-fiber fds. G lean by chsing lean cuts f meat, skim r lw-fat dairy and vegetable surces f prtein like beans, lentils r nuts. Be adventurus! Be willing t try new cmbinatins f fd and experiment with new flavrs, herbs and spices. Hw Will Yu Eat Fr Health This Mnth? Mnday Tuesday Wednesday Thursday Friday Sweet Ptat Mac and Cheese Quina Casserle Easy Fried Rice Mini Mushrm Pizza Masn Jar Salad Imprving Health One Meal at a Time Sweet ptates are laded with natural antixidants like beta cartene and vitamin A. Quina is a cmplete prtein with almst all essential amin acids. Brwn rice is naturally gluten-free. Mushrms are lw in fat and sdium. Dn t have time t chp veggies fr a salad every night? Make and stre salads fr the week in masn jars. Cnsult with yur physician befre beginning a new diet prgram. HIGHMARK.COM

Sweet Ptat Mac and Cheese Ingredients (fr 4-6 servings): 8 unces whle-wheat elbw ndles 2 small sweet ptates 2 cups nnfat milk 2 tablespns all-purpse flur 1½ cups shredded cheddar cheese 2 tablespns

Micrwave n high until tender, 7-10 minutes. Whisk milk and flur in large saucepan and ck ver medium heat until steaming and ht, but nt biling. Remve frm heat.

2 Sweet Ptat Mac and Cheese Ingredients (fr 4-6 servings): 8 unces whle-wheat elbw ndles 2 small sweet ptates 2 cups nnfat milk 2 tablespns all-purpse flur 1½ cups shredded cheddar cheese 2 tablespns Dijn mustard 2 teaspns grund pepper Ck ndles in large pt f biling water until tender, 7-9 minutes. Drain and set aside. Pierce sweet ptates with frk in several places. Micrwave n high until tender, 7-10 minutes. Whisk milk and flur in large saucepan and ck ver medium heat until steaming and ht, but nt biling. Remve frm heat. Once sweet ptates are cl, scp flesh int steaming milk and stir until smth. Add cheese, mustard and grund pepper, stirring until cheese melts. Add pasta t sauce and stir t cat. Transfer t greased 9 x 13 baking dish and bake at 350 degrees fr 10 minutes. This recipe is: high in vitamin A and beta cartene Quina Casserle Ingredients (fr 4-6 servings): 2 cups quina 3 teaspns live il 1 small nin, diced 1 green pepper, diced 5 cups lw-sdium, reduced-fat chicken brth 1 can n salt added black beans (rinsed and drained) 1 can lw-sdium diced tmates 4 clves garlic, minced 1 cup reduced-fat, shredded cheddar cheese Heat live il in pt ver medium-high heat. Add nins and green pepper. Sauté until nins are clear. Add garlic and sauté fr 30 secnds. Add all remaining ingredients but the cheddar cheese. Bring t a bil. Reduce heat and simmer minutes. Pur quina mixture int greased 9x13 baking dish and spread evenly. Tp with cheese and bake at 350 degrees fr 5 minutes (until cheese is melted). This recipe is: high prtein, lw sdium

pan. Add mixed vegetables and sauté fr tw minutes. Add rice and prtein. Mix ingredients tgether. Seasn with pepper and sy sauce. Ck fr 1 minute. Garnish with scallins and serve ht.

3 Easy Fried Rice Ingredients (fr 1 serving): 1 cup leftver biled brwn rice 2 large egg whites 2-3 clves garlic, chpped (carrts, peas, bell peppers, etc.) 2 tablespns reduced-sdium sy sauce 1 teaspn fresh grated ginger 2 tablespns thinly sliced scallins 2 cups mixed vegetables 1 tablespn canla il Grilled chicken r tfu Sauté il, ginger and garlic in pan. Add mixed vegetables and sauté fr tw minutes. Add rice and prtein. Mix ingredients tgether. Seasn with pepper and sy sauce. Ck fr 1 minute. Garnish with scallins and serve ht. This recipe is: lw fat, high fiber Mini Mushrm Pizza Ingredients (fr 1 serving): 1 small pre-cked pizza crust r pita bread 3 tablespns shredded mzzarella cheese ¼ cup sliced mushrms 2 tablespns pizza sauce Optinal tppings: crn kernels, bell peppers, nins Preheat ven t 425 degrees. Tp pizza crust with sauce, shredded cheese, mushrms and any additinal tppings. Bake in ven fr 4 minutes r until cheese is melted. This recipe is: high in minerals and fiber

Masn Jar Salad Ingredient ptins (fr 1 serving): Hard veggies: carrts, radishes, Greens: lettuce, spinach, arugula nins, beets, cauliflwer, Prteins: chickpeas, kidney brccli beans, chicken, tfu, tuna

4 Masn Jar Salad Ingredient ptins (fr 1 serving): Hard veggies: carrts, radishes, Greens: lettuce, spinach, arugula nins, beets, cauliflwer, Prteins: chickpeas, kidney brccli beans, chicken, tfu, tuna Other veggies/fruits: cucumbers, bell peppers, cherry tmates, grapes Additins: avcad, seeds, almnds, raisins Salad dressing Start with a quart-size masn jar. (A jar with a wide-muth lid will be easier t fill.) Pur salad dressing in jar. Hld the jar upright t keep dressing away frm the veggies. Add hard veggies, then ther veggies like cucumbers, bell peppers, etc. Layer up the salad greens. (This shuld take up at least half the jar.) Add prtein. This step helps push the ligher-weight greens dwn, s yu can add mre t the jar. Lastly, add avcads and sprinkle with nuts, seeds, fresh r dried fruit. Shake r pur when yu re ready t eat. This recipe is: lw fat, high fiber

) Mushrms Nnfat milk Olive il Onin Pizza sauce Pre-cked pizza crust r pita bread Quina Salad dressing Scallins Shredded cheddar cheese Shredded

5 Yur Grcery List All-purpse flur Brwn rice Canned black beans (n salt added) Canned diced tmates (lw-sdium) Canla il Chicken brth (lw-sdium, reducedfat) Dijn mustard Eggs Garlic Ginger Green pepper Grilled chicken r tfu Grund pepper Mixed vegetables (carrts, peas, bell peppers, crn, nin, etc.) Mushrms Nnfat milk Olive il Onin Pizza sauce Pre-cked pizza crust r pita bread Quina Salad dressing Scallins Shredded cheddar cheese Shredded mzzarella cheese Sy sauce (reduced-sdium) Sweet ptates Whle-wheat elbw ndles Yur chice f salad ingredients: veggies, fruits, lettuce, prtein, nuts and seeds 12/15 CS

EAT FOR HEALTH DO-IT-YOURSELF HEALTH

EAT FOR HEALTH DO-IT-YOURSELF HEALTH Tips t Remember 3 Reasns Why Yu Shuld Eat Healthy Over The Hlidays: Helps prevent hliday weight gain Stabilizes bld glucse levels Antixidants in seasnal fruits and vegetables help manage hliday stress.