Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table. However, cooking at home with a lean protein you can feel good about serving is one way to serve up quick, good-for-you meals like this One Pan Fish Dish.
Eat Healthy with Seafood
(Family Features) Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table.
However, cooking at home with a lean protein you can feel good about serving, like seafood, is one way to serve up quick, good-for-you meals. In fact, one-third of people surveyed reported they increased their fish consumption at home in the past year, according to the Dietary Guidelines for Americans.
Research published in the “Journal of the American Medical Association” showed eating seafood 2-3 times per week can improve brain, eye, heart and prenatal health. Seafood also provides unique health benefits as one of the best sources for omega-3 fatty acids, which are healthy fats essential to human health and development.
As only one out of 10 Americans meets the Dietary Guidelines recommendation of two servings of seafood per week, National Seafood Month is a great time to incorporate more seafood into you and your family’s meals. Check out these tips from the Seafood Nutrition Partnership:
For recipes, ideas and inspiration for eating seafood at least two times per week, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
One Pan Fish Dish
Recipe courtesy of Michael-Ann Rowe on behalf of the Seafood Nutrition Partnership
Seafood Nutrition Partnership
Balancing a busy lifestyle with healthy food choices can certainly become a tall task, but making filling, nutritious meals a priority starts with planning and preparation.
Simple, Satisfying Weeknight Solutions
(Family Features) Hectic daytime schedules can often lead to even busier evenings, which makes putting dinner on the table in less than an hour a valuable time-saver for home chefs. Balancing a busy lifestyle with healthy food choices can certainly become a tall task, but making filling, nutritious meals a priority starts with planning and preparation.
One way to set the course toward more quality weeknight meals at home is planning in advance rather than making day-of decisions. Ensuring you have the correct ingredients on-hand can make meal prep a simpler process once it’s time to get started in the kitchen.
By focusing meals on recipes that incorporate easy-to-use, versatile ingredients like Filippo Berio vinegars, you can have flavorful main courses, sides and appetizers ready in under an hour. The vinegars are allergen free, cholesterol free, trans fat free and GMO free, making them an ideal addition to healthy menus.
For example, while waiting for a meal to bake, Green Bean, Asparagus and Goat Cheese Salad with Honey Dijon Vinaigrette can keep appetites at bay and help incorporate nutritious vegetables.
Follow your salad with a main dish like this Honey-Balsamic Glazed Salmon, which involves just a handful of ingredients and seasonings, leading to just 5 minutes of prep time and 20 minutes in the oven. Greek-Style Roasted Sweet Potato Salad makes for an ideal complementary side dish, enhanced with a red wine dressing made with Filippo Berio Red Wine Vinegar for a pleasantly sharp taste that’s a welcome addition to an array of recipes.
When a light yet filling meal is attainable in less time, you can focus on nutritious choices even on the busiest of evenings. Find more quick, simple recipe ideas at FilippoBerio.com.
Honey-Balsamic Glazed Salmon
Prep time: 5 minutes
Tips: Substitute maple syrup for honey, if desired. Omit chili flakes and season with freshly ground pepper.
Greek-Style Roasted Sweet Potato Salad
Prep time: 15 minutes
Red Wine Dressing:
Roasted Sweet Potato Salad:
Tips: For traditional Greek flavor, sprinkle with crumbled feta cheese before serving. Alternatively, cut sweet potatoes into wedges.
Green Bean, Asparagus and Goat Cheese Salad with Honey Dijon Vinaigrette
Prep time: 10 minutes
Honey Dijon Vinaigrette:
Green Bean, Asparagus and Goat Cheese Salad:
With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu. This recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week.
Simple Seafood Solutions for Lent
(Family Features) With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu.
This nearly eight-week period typically calls for a special diet. Specifically, red meat is cut out on Fridays for some and for the entirety of Lent for others. According to Datassential, 26 percent of consumers observe lent and of those, 41 percent said they eat fish on Fridays instead of meat.
Eating two servings of seafood per week – as recommended by the Dietary Guidelines for Americans – is one way to make a positive commitment to you and your family’s health during Lent and throughout the year. According to a study in the Journal of the American Medical Association, research shows eating seafood 2-3 times per week reduces the risk of death from any health-related cause. Seafood also provides unique health benefits as a lean protein and is a quality source for omega-3 fatty acids, which are healthy fats essential to human health and development.
With so many seafood options available, including Alaskan cod, snapper, salmon and more, it can be easy to incorporate this nutritious lean protein into your diet.
This simple recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week. If you can’t find catfish or prefer to substitute, any white fish such as cod, mahimahi or flounder will work.
For more seafood recipes and Lenten meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
Blackened Catfish with Quinoa and Citrus Vinaigrette
Recipe courtesy of chef Tim Hughes on behalf of the Seafood Nutrition Partnership
Photo courtesy of Getty ImagesSOURCE:
Seafood Nutrition Partnership
(BPT) - You're shopping for tonight's dinner and decide fish sounds delicious. You visit the seafood section of your local market and are suddenly overwhelmed with choices. Salmon, tilapia, clams or shrimp? Imported or U.S. farm raised?
It can feel like there are endless options when shopping at the grocery store. Knowing what's best for you and your family is difficult enough, yet alone weighing environmental concerns and other impacts of food choices.
When selecting seafood, there are various things to consider before deciding what to put in your cart. For many people, U.S. farm-raised options are their seafood of choice for a variety of reasons.
U.S. farm-raised fish and shellfish are an amazingly nutrient dense food and are excellent sources of high quality, easily digestible protein. What's more, they are packed with important vitamins and minerals including essential B-complex, A and D vitamins as well as selenium, iron and zinc. An average serving has less than 200 calories. Some of the leaner varieties like tilapia, clams, oysters, mussels and shrimp have less than 100 calories.
Coronary heart disease continues to be the No. 1 cause of death in the United States. According to most health experts, eating fish and seafood just twice a week can reduce the risk of heart disease while providing a host of other benefits. U.S. farm-raised seafood is low in cholesterol and high in omega-3 fatty acids that play a major role in maintaining coronary heart health, as well as the health of the brain.
If you want to help ensure that the seafood you consume is safe to eat, opt for products that have been farm-raised in the United States. Look for country of origin and method of production labels in your supermarket. The U.S. has strict regulations that help ensure you and your family are eating the highest quality, safest seafood. For example, in the U.S. it is illegal to use antibiotics and hormones to promote growth. Plus, you are supporting family farms that generate jobs for Americans.
More than 90 percent of the seafood consumed in the United States is imported, according to the National Marine Fisheries Service. Those imports can often come from countries that do not have strict environmental and product safety standards. In the United States, fish and shellfish are farmed using methods that do not harm the environment while helping to meet the growing demand for seafood by supplementing wild harvests.
There is a growing body of evidence that children whose mothers regularly consumed seafood during pregnancy had better motor skills and brain function after birth. The USDA Dietary Guidelines for Americans 2015-2020 recommend that pregnant women and breast-feeding mothers consume at least 8 ounces of seafood each week. Good choices include fish like salmon, trout, channel catfish, hybrid striped bass and tilapia.
Want to learn more? Visit thenaa.net to get more information and delicious seafood recipes to try at home.
(BPT) - Nurturing and nourishing a family go hand-in-hand. If you're ready to rally your family around better nutrition, now's the time to get a healthy jump on the new year.
"Making consistently good food choices can set your family on the road to good health," says Marlene Schmidt, registered dietitian for NestlÃ©'s Nutrition, Health and Wellness Center of Excellence. "Besides helping you stay healthy, a nutritious diet can support growth, strengthen immune systems and boost energy levels."
Make good nutrition a family affair: Resolve to make healthy changes together. These tips will start every member of the family on a new course of good nutrition in 2017.
Infant and toddler foods
A lifetime of wellness begins with good eating habits during pregnancy and nutritious choices for your baby. Breast milk is the ideal food for infants. Experts recommend exclusive breastfeeding for your baby's first six months, followed by continued breastfeeding for as long as possible after introduction of first foods.
Your pediatrician can help determine when your baby is ready to try solid foods. Feeding iron-fortified infant cereal is a great way to help meet your baby's iron needs. Add fruits and veggies one at a time, and ensure foods are the right size and texture to match your baby's development, starting with pureed foods and working your way to small, soft bits. Offering a variety of nutritious foods will help your baby experience different tastes and flavors.
Get kids in the kitchen
If you're a parent, you're being watched, so make sure your child sees you eating fruits, vegetables and whole grains - and fewer sugary, fatty or salty foods.
Plan to eat meals together. Shared mealtime is a great chance to reconnect as a family, and to engage your children in fun explorations of what it means to be healthy.
Invite kids to help you grocery shop, plan meals and cook. They'll learn important lifelong skills. One study found that children who help prepare meals eat more vegetables than those who don't participate.
Can't get kids to try new foods? Don't give up. Research shows young children may need to try a new veggie up to 10 times before they learn to like it.
Stock up for teens
Good nutrition is crucial during the teen years, but it can be a challenge. Teenagers are developing their own food preferences.
Make healthy eating easy for them. Stock up on simple, appealing foods - from cut-up fruits and veggies to smoothies, whole grain wraps, soups and sandwiches. For a satisfying and teen-approved beverage that provides a protein punch, opt for chocolate milk, which offers nine essential nutrients, including vitamin D, calcium and potassium.
While their nutritional needs are increasing, teenagers are facing new emotional challenges that can cause them to overeat, skip meals or diet. Watch for unhealthy eating patterns and be sensitive to body-image concerns.
Grow up, not out
By middle age, our metabolism begins to slow. We need fewer calories, but it's hard to break old habits. That's where mindful eating can help.
Set the table, turn off your devices and savor every bite. You'll feel more satisfied after meals and be less tempted to snack. Moderate your alcohol intake, and don't forget your water bottle.
And if your serving sizes have expanded over the years, now's the time to seek some portion pointers, too.
When older, make wiser food choices
Whether from changing tastes, dental problems, medication or illness, people often lose their appetites as they grow older.
But good nutrition remains essential for older adults. And it's never too late to make positive changes.
If you or an older family member can't shop often enough to buy fresh produce, order your groceries online, or buy frozen and canned fruits and vegetables. Read labels to avoid extra sugar or sodium, and remember to drink plenty of water.
If weight loss becomes a problem, consider a liquid supplement or meal replacement beverage for a tasty way to fill nutrient, calorie and protein gaps.
The approach of a new year is a great time to hit the reset button. Resolve to replace old habits with healthier ones in 2017. And do it together.
(BPT) - What does oatmeal, beans and skinless chicken have in common? They are all heart healthy foods, yet don't do a whole lot to tantalize the taste buds. Fortunately, eating for heart health doesn't mean a life sentence of bland foods or boring flavors.
By thinking beyond the oatmeal box, you can reinvent your meals while keeping heart health top of mind. This is important for everyone because heart disease - which includes stroke and other cardiovascular diseases - is the No. 1 cause of death in the United States, according to the American Heart Association.
Mindful eating is one of the best ways to maintain heart health. With these 10 heart-healthy foods, you won't mind sitting down to a wholesome meal that supports the hardest working muscle in your body.
Munch on blueberries and strawberries - your heart will thank you. By eating three or more servings of these berries a week, women can reduce their risk of heart attack by 32 percent, according the journal Circulation.
Sprouted grain English muffins
Ezekiel 4:9 Sprouted Grain Flax English Muffins are made with heart healthy flax seeds loaded with omega 3 and 6 essential fatty acids. Just pop them in the toaster for a rich nutty taste that excites the taste buds! Sprouted to maximize nutrition and digestibility, each muffin provides an impressive amount of plant protein, too. Learn more at www.foodforlife.com.
Spuds get a bad rap for being a starch, but they actually are a positive part of a heart-healthy diet. Rich in potassium, potatoes can help lower blood pressure. Remember to avoid frying potatoes and try baking or boiling instead.
Looking for a great meat alternative? Because tofu is made from soy protein, it is believed to help lower levels of bad cholesterol (LDL), making it fantastic for heart-healthy eating. Explore new recipes or use it as a substitute in current favorites.
Say cheers to good heart health with a glass of red wine. The Mayo Clinic notes alcohol and antioxidants in red wine may help prevent heart disease by increasing levels of the good high-density lipoprotein cholesterol (HDL) and protecting against artery damage.
Popeye was right - spinach is an amazing food that packs a heart-healthy punch. Full of vitamins, fiber and carotenoids that act as antioxidants, spinach is a mean, green superfood. Add to sandwiches, salads and smoothies regularly.
Have a sugar tooth? Indulge it while bettering your heart. A square or two of dark chocolate may be good for your heart, just make sure the bar is 70 percent cocoa or higher.
It's easy to cut down on red meat consumption with versatile salmon. Its meaty consistency is satisfying while offering endless options for grilling, steaming or baking. Loaded with omega-3 fatty acids, salmon will make your heart jump with joy.
Packed with lycopene, vitamin C and alpha- and beta-carotene, tomatoes are a smart addition to any heart-healthy meal. Eat them fresh or sundried to enjoy the many benefits. Plus, because they're low in calories and sugar, they make an ideal guilt-free snack.
(BPT) - Feeding your family nutritious food and drinks can be tricky, especially when there are so many mixed messages about food out there. Diane Welland, nutritionist and registered dietitian, shares three reasons why 100 percent juice is a great way to help your family get those important fruits and vegetables into their diet.
1. Eighty percent of Americans are not getting the recommended servings of fruit in their diet.
Like the whole fruit it comes from, fruit juice is filled with nutritious vitamins and minerals bodies need. Did you know juice is a top contributor to Vitamin C, potassium and magnesium in the diet? Drinking a glass of juice is an easy way to help get those important nutrients your body is craving.
2. Drinking juice has a protective effect on your teeth.
That's right - juice is not the culprit behind cavities in young children, and the thought that drinking juice may cause cavities is wrong. Scientific studies have not only found no association between 100 percent juice intake and dental cavities, one study even found fewer cavities when children drank 100 percent juice more than twice a day.
3. You can enjoy fruit and juice in a healthy diet.
Fruit juice and whole fruit are often pitted against one another, but there's no need to pick one or the other. Both can be an important part of a healthy diet. Recent research confirms most Americans eat a combination of fruit and fruit juice. In fact, according to another study published in International Journal of Child Health and Nutrition, children who drink juice also eat significantly more fruit than those who don't.
Fruit juice is included as a form of fruit in the USDA's 2015-2020 Dietary Guidelines for Americans, as it can and should be an important part of the diet for you and your family. Juice can be included as a beverage with a meal or incorporated into mouth-watering recipes or enjoyed on its own. View the recipe for Farro Salad below or visit www.juicecentral.org to see how juice can fit into your lifestyle.
Farro Salad with Veggies in Basil-Grapefruit Dressing
Serving size: 1 cup
Servings per recipe: 6
1 cup/6 ounces farro
2 cups/8 ounces asparagus, cut into 1-inch lengths
4 ounces ruby red grapefruit juice
1 teaspoon grated garlic
2 teaspoons Dijon mustard
3 tablespoons extra virgin olive oil
1/2 cup/1/2 ounce basil, sliced or very roughly chopped
2 cups/8 ounces cherry tomatoes, halved
2 cups/2 ounces arugula, roughly chopped
Place farro in a large pot with plenty of salted water. Bring to a boil and cook until al dente, about 40 minutes. One minute (depending on the size of the asparagus) before the farro is done, add the asparagus to the pot. Drain.
While the farro is cooking, make the dressing. Whisk together the grapefruit juice, garlic, mustard and olive oil. Stir in the basil. When the farro is done and while it's still hot, toss half the dressing with the farro. Taste and season with salt and pepper. Let sit for 10 minutes to allow the flavors of the dressing to absorb. Stir in the cherry tomatoes and arugula along with the remaining dressing. Taste once more and serve.
Makes 6 (1-cup) servings. Per serving: 200 calories, 8 g total fat, 1 g saturated fat, 27 g carbohydrate, 6 g protein, 6 g dietary fiber, 4 gm sugar, 243 mg sodium, 0 mg cholesterol.
(BPT) - You have replaced refined grains with whole grains, increased nuts, fruits and vegetables, are drinking more water and even began taking a probiotic supplement to support your digestive health. Yet, despite these healthy habits, you're still not feeling your best and you don't understand why.
If you often experience digestive discomfort, it may be helpful to learn about FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. Researchers at Monash University in Australia coined the FODMAP acronym in 2005 to classify specific types of short-chain carbohydrates that can be poorly absorbed in the small intestine resulting in symptoms including abdominal pain, bloating, gas, constipation and/or diarrhea.
FODMAPs can be found in ordinarily healthy foods, such as wheat bread, beans, yogurt, milk, apples, onions, garlic, cashews, mushrooms, honey and many more. FODMAPs can also be found in less obvious places such as probiotic supplements, which people often take to support digestive health.
Who should be concerned about FODMAPs? FODMAPs can trigger digestive discomfort in people with digestive sensitivities, including those with Irritable Bowel Syndrome (IBS). The International Foundation for Functional Gastrointestinal Disorders estimates that 10-15 percent of Americans are affected by IBS, and for many, the cause of their digestive discomfort many go undiagnosed.
What is a low FODMAP Diet? The plan begins with a two to six week trial elimination phase where foods high in FODMAPs are removed from the diet, to reduce effects of FODMAPs on the gut (e.g., stretching caused by water and gas) that can lead to pain, bloating, and cramping, and help establish the least symptoms possible. A registered dietitian nutritionist (RDN) trained in the low FODMAP diet provides guidance on the reintroduction of FODMAPs, in a step-wise process, to distinguish individual FODMAP triggers and tolerances. From there, the RDN prepares a customized, well-balanced eating plan to restrict your FODMAP triggers while minimizing food eliminations and maximizing nutritional value.
According to RDN and FODMAP expert Kate Scarlata, "Once I work with a patient with IBS to identify and eliminate their FODMAP triggers, they report feeling like a whole new person. Planning ahead, like keeping low FODMAP grocery lists on hand and identifying favorite low FODMAP recipes and snacks, is the key to living comfortably to keep your symptoms at bay."
Clinical evidence supports a low FODMAP diet approach as first-line therapy for people with IBS. In a 2014 study of people with IBS published in the journal Gastroenterology, 70 percent of participants had a reduction in gastrointestinal symptoms including abdominal pain, bloating, gas, constipation and/or diarrhea, while following a low FODMAP diet compared to those who followed a regular diet.
NestlÃ© Health Science has developed a unique, comprehensive online resource - www.LowFODMAPcentral.com - for people who would like to learn more about FODMAPs and a low FODMAP diet. It is important to work with your doctor and a FODMAP knowledgeable RDN to determine if a low FODMAP diet is right for you.
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