Health Beat - Spring 2018 - 5
Salad with Cucumber
Skip the fake health food and soak up
the natural ingredients in this fresh
spring salad. Add berries for added
nutrients (and taste!).
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1 tablespoon plus ¹⁄3 cup olive oil,
3 boneless, skinless chicken
breasts (about 1 ½ pounds)
¾ teaspoon salt, plus more to
¾ teaspoon pepper, plus more to
3 tablespoons balsamic vinegar
2 teaspoons honey
6 ounces spring mix greens
(about 12 cups)
1 ½ cups strawberries, stemmed
½ medium cucumber, peeled,
halved lengthwise and sliced
4 scallions, sliced
¼ cup sliced almonds, toasted
In a large skillet, warm 1 tablespoon of
oil over medium heat. Sprinkle chicken
with salt and pepper and cook until
just cooked through, about 5 minutes
per side. Transfer to a cutting board
and let rest 5 minutes.
Meanwhile, in a small bowl, whisk
vinegar, honey and remaining oil. In a
large bowl, combine greens, strawberries, cucumber, scallions and almonds.
Add dressing, salt and pepper to taste.
Arrange on plates or a platter.
Slice chicken and arrange on salad.
Drizzle remaining dressing and serve.
Don't let these foods create a diet faux pas
ome foods have ill-deserved
reputations as healthy choices.
Here Jennifer Bruning,
M.S., R.D.N, L.D.N., a spokeswoman for the Academy of Nutrition
and Dietetics, points to four common impostors.
Fruit juices are sometimes only
5 or 10 percent juice and can be
loaded with added sugar.
DThe alternative: A whole piece
of fruit, plus water. If you want fruit
juice, adults can choose one that's 100
percent juice and keep it to 8 ounces
a day. Steer kids away from fruit juice
and have them drink water instead.
DThe alternative: Water. If you prefer
carbonation, reach for sparkling water.
Ignore regular soda, as one 12-ounce
can contains almost
10 teaspoons of sugar.
Wraps might seem like a healthy
choice, but most flour tortillas are
nutritionally comparable to white sandwich bread (in other words, not good).
DThe alternative: Wraps or breads
made from 100 percent whole grains,
or nix the carbs completely and opt
for a lettuce wrap. 1
Granola bars can hide a lot of
sugar under names such as evaporated cane juice and dextrose.
DThe alternative: Granola bars
made up mostly of nuts, fruits
and whole grains. Pair it with a
protein source such as peanut
butter for an added boost.
Diet soda is under attack
for links to heart disease,
Makes 4 servings (about 3½ cups
461 calories; 26.6 g total fat;
41.5 g protein; 13.3 g carbohydrates;
97.4 mg cholesterol; 563 mg sodium;
2.9 g dietary fiber.
WHAT'S IN YOUR FOOD?
Learn how to accurately read a nutrition label at fda.gov
by searching "Reading Food Labels" and discover how
certain ingredients might be impacting your diet.
FIND nutrition information and dietary guidelines at health.gov/dietaryguidelines
Table of Contents for the Digital Edition of Health Beat - Spring 2018
Health Beat - Spring 2018 - 1
Health Beat - Spring 2018 - 2
Health Beat - Spring 2018 - 3
Health Beat - Spring 2018 - 4
Health Beat - Spring 2018 - 5
Health Beat - Spring 2018 - 6
Health Beat - Spring 2018 - 7
Health Beat - Spring 2018 - 8
Health Beat - Spring 2018 - 9
Health Beat - Spring 2018 - 10
Health Beat - Spring 2018 - 11
Health Beat - Spring 2018 - 12
Health Beat - Spring 2018 - 13
Health Beat - Spring 2018 - 14
Health Beat - Spring 2018 - 15
Health Beat - Spring 2018 - 16