Hoboken Health Corner: January 2011

1/31/2011:

Eating right in the new year

By Leslie Goldstein, RD

Now that January 2011 is nearing to a close, how many of you have actually stuck to your New Year’s Resolutions?

Many do not always last much past mid January… Start off 2011 right with Hoboken Health Corner by adding some new and different foods to your repertoire to add some spunk to your meals! This will create excitement during meal times and help prevent boredom which can lead to weight gain.

These foods are chock full of good vitamins and minerals and are in season during the winter months making them more affordable! Including diverse foods in your diet will give you more options for great healthy meals! And less excuses to grab a Big Mac on those late nights…

KALE

  • Inexpensive, winter vegetable, an alternative to spinach or broccoli
  • Provides antioxidants to reduce cancer, calcium, vitamin K and vitamin C
  • Uses: Toss in a salad or pasta, sauté with garlic as a side dish, or bake kale chips (slice into chunks, toss with 1 Tablespoon of oil, bake 15 min at 400 degrees till crispy)
  • 1 cup= 36 calories, 5 g fiber

QUINOA
(pronounced “keen-wa”)

  • A quick cooking whole grain alternative to rice; serve as a side or add to a salad.
  • High in protein and fiber

FIGS

  • Dried or fresh, eat as a snack, add to oatmeal, salads or rice, mix into baked muffins/cookies
  • 1 fig= 20 calories, 1 g fiber

OATMEAL

  • Provides whole grains, helps to lower cholesterol and triglycerides
  • Instant oatmeal provides the same value of nutrients as quick cooking oats but may increase blood sugar faster as it is processed
  • Add skim or low fat milk for protein and nuts for a crunch, a boost of protein and cholesterol lowering
  • 1 cup provides less than 200 calories and 13% of your daily fiber needs!

SOUPS

  • Help to make you feel full before a meal. Studies show having soup at the start of a meal reduces intake by 20%.
  • Try vegetable or turkey chili for a great source of lean protein, lentil soup, tomato soup and squash soups are other alternatives!

BUTTERNUT SQUASH

  • A good source of fiber, vitamin K, vitamin A, vitamin C and antioxidants
  • Use as a side dish- bake in the oven in cubes or mash like potatoes
  • ½ cup= 50 calories, 2 g fiber

Hate cooking? Eat healthy at Hoboken restaurants too!

There are healthy food options with ingredients listed above here:

  1. Quinoa: Quinoa crusted chicken at Cucharamama
  2. Figs: Zack’s Bar & Grill Winter Salad or buy them individually or packaged at Garden of Eden
  3. Oatmeal: Turning Point Old Fashioned Oatmeal with raisins, brown sugar and fresh fruit
  4. Butternut Squash: Butternut squash ravioli at The Melting Pot
  5. Kale: The Cinnamon Snail adds kale to many of their burritos, sandwiches and entrees (if you can find them!)

About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

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