Combining Nutrients; Consuming Foods

As dietitians we are (or should be) food people. That means that people eat food not nutrition. Keeping that in the forefront of how we interact with people can be the difference between success and failure. It is our job to translate the science (nutrition) into behavior (food consumption). Therein lies the challenge!

We have spent most of our lives hearing about those things we should NOT eat in order to be healthy. The previous posting is a case in point. Food containing SoFAS should be limited. Diet recommendations were devised in order to address overconsumption of those foods we love to eat because they have contributed to our national health problems.

In order to make the Dietary Guidelines work we need to know what we can and should eat and really enjoy what we are eating. Simply put concentrate on fruits, vegetables, whole grains, seafood, eggs and nuts prepared without added SoFAS. Also low-fat milk and lean meat and poultry should be included here. When these foods are put into a total diet a full range of nutrients including those that may be in short supply (vitamin D, calcium, potassium and fiber) will be consumed. Those are the food categories which supply the needed nutrients. The next step is to choose from those categories specific foods that you like, combine them into foods that can be eaten and gradually begin to enjoy eating healthy foods. Here's an example:

For dinner tonight, my husband and I had tortillas, chicken, bell peppers, onions, salsa, black beans, and corn on the cob. Those are the foods, here's how we put them together. I use whole wheat tortillas. You might prefer corn. I dry fry them on a heated griddle just until warm but still soft. In the meantime, saute chicken tenders in pan coated with Pam type spray and some lime juice. Slice onions and cut peppers into strips. Add to chicken in skillet and cook until soft and tender. I add a southwestern type seasoning mix for added flavor. Assemble the tortillas by adding the chicken mixture to the tortilla and top with salsa. Serve with corn on the cob and heated flavored black beans. It's a simple, quick supper that's full of flavor. Add a light sour cream, low fat pepper cheese or sliced guacamole for variety. Another day I might use a whole grain pasta, different vegetables like broccoli, spinach, zucchini or mushrooms - better yet all of them. Combined with a marinara sauce and served with a salad and bread makes another terrific meal. A nutrient-dense diet can be supported by a variety of eating patterns. We can delve into them on another day. Until then, know that the variety of your diet is limited only by your ability to generate ideas.

Happy, Healthy Eating

Marcia