Rockland Health Department Tips to End March on a High Note

Rockland health officials remind us it's the last week of National Nutrition Month.

Try these practical suggestions from the Rockland County Department of Health to add tasty nutrient-rich foods and beverages to your daily diet:
  1. Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.
  2. Offer a pitcher of water with some lemon or lime slices instead of juice or soda. 
  3. Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes. 
  4. Choose whole grain products with 3 or more grams of fiber per serving - they will keep you full longer.
  5. Add crunch, flavor and nutrients to salad, yogurt, and cereal - mix in chopped nuts or seeds (sunflower and pumpkin)!
  6. Make sandwiches on whole-grain bread, such as whole wheat or rye.
  7. Add a pop of color to your plate – try a baked sweet potato with salsa on top!
  8. In pancakes and muffins, replace ½ the fat with banana or pumpkin puree. 
  9. Have breakfast for dinner! Try 2 eggs with chopped red peppers, onions, and cheese to make a nourishing, simple, and delicious meal!
  10. Use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.
  11. Start your day off right - eat breakfast everyday! Make your oatmeal creamier by using fat-free milk instead of water. Mix in some raisins, dried cranberries, cherries or blueberries, too.
  12. Add slices of avocado, tomato or cucumber to lean roast beef, ham, turkey or chicken sandwiches.
  13. Spring has sprung! Visit a local indoor Farmers’ Market for great produce and more! Visit www.rocklandhunger.org and click on “Nutrition, Fresh Food & Recipes” for more information.
  14. Eating more salads is a healthy choice- but many dressings have high amounts of fat and sodium. Try using flavored vinegars such as pomegranate or champagne instead. You'll have a lot of flavor without the added fat, sodium and calories.
  15. Give your heart a treat today – have some tomatoes! They provide your body with fiber, iron, vitamin C, potassium, and contain lycopene (an antioxidant).
  16. Healthy meals need healthy ingredients and that starts at the market. Plan 3 meals for the coming week and bring a shopping list.
  17. Think before you drink! Seltzer has 0 calories, a white wine spritzer has about 75 calories, 5 ounces of white wine has 122 calories and a typical Margarita can be well over 250 calories per serving!
  18. Before eating out, check www.healthydiningfinder.com to find dietician-recommended choices at many local restaurants.
  19. Having a snack attack? Pass up the vending machines and instead mix a handful of almonds or sunflower seeds with a ¼ cup of your favorite cereal.
Visit www.rocklandsteps.org/lose-to-win-e-cookbook for the Lose to Win e-Cookbook - it will help you answer the question - What’s for Dinner? - with 
recipes that make it easier for you to enjoy healthy meals.

"When you’re thinking of what to eat for the day, include foods that fuel your body, such as colorful vegetables and fruits, whole grains, lean meats, poultry, fish, eggs, fat-free or low-fat dairy, beans, nuts and seeds. These foods, in the right amounts, provide your body with most of the nutrients you need and flavors you can enjoy,” said Dr. Patricia Schnabel Ruppert, Rockland County Commissioner of Health.


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