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Healthy
shopping
on a budget.
Pick up quick tips for savvy
grocery shoppers. From what
to buy to what to skip, get the
goods at
StRoseReach.org.
Look under “Health Tools.”
Reach
|
Spring 2017
13
7
Try something
grate
.
Sneak more produce into
your family’s diet by adding grated
or chopped fruits or veggies to your
favorite foods. A few ideas: Try
shredded carrots in muffins or
meatloaf, grated apples in pancakes,
or grated or chopped zucchini or
spinach in lasagna and other pasta
dishes.
8
Keep fishheart-healthy.
Fish such as salmon, albacore
tuna, and lake trout are rich in
omega-3 fatty acids, which help
reduce heart disease risk. But rather
than smother fish in a creamy sauce,
bake it with a splash of reduced-fat
salad dressing, tomatoes, and fresh
herbs. Likewise, instead of deep-
frying fish, oven-fry it. Dip it first in
egg whites, then coat it in
breadcrumbs and bake.
9
Createa rainbow.
Choose produce of
different hues to increase the
variety of nutrients, minerals, and
phytochemicals—disease-fighting
plant chemicals—in your diet. Tuck
spinach leaves and sliced red pepper
and avocado into sandwiches. Add
sliced beets, dried cranberries,
orange segments, or sweet peas to
salads. And top pizzas with colorful
veggies.
10
Save the skin.
Scrub—rather than peel—
edible skin on produce such as
carrots, potatoes, and pears. It’s a
rich source of vitamins, minerals,
and fiber. Consider: A medium
baked potato with the skin on
has twice the fiber of one
without it—about 5 grams
compared to 2.5.
11
Fool your eyes.
Puree cooked orange veggies,
such as carrots, sweet potatoes, and
butternut squash. Then add them to
cheesy dishes, such as mac and
cheese, lasagna, and baked
enchiladas. Since cheeses and the
pureed veggies blend well, you can
use less cheese, which tends to be
high in saturated fat and sodium.
12
Save good-for-you
nutrients.
Some minerals and
vitamins dissolve in
cooking water. So
steam vegetables
in a microwave or
vegetable steamer. That
way, veggies and cooking
liquids usually stay separate. And
resist the urge to rinse rice before
cooking—that can wash nutrients
straight down the drain.
Eat Your Heart Out: 5 Easy Steps to
Boost Heart Health.
Find out about
our new class on page 9.