Health Beat - Spring 2018 - 5

Chicken Strawberry
Salad with Cucumber
and Almonds
Skip the fake health food and soak up
the natural ingredients in this fresh
spring salad. Add berries for added
nutrients (and taste!).

TOP IMAGE © THINKSTOCK, IMAGE TO RIGHT © GETTY IMAGES

INGREDIENTS
1 tablespoon plus ¹⁄3 cup olive oil,
divided
3 boneless, skinless chicken
breasts (about 1 ½ pounds)
¾ teaspoon salt, plus more to
taste
¾ teaspoon pepper, plus more to
taste
3 tablespoons balsamic vinegar
2 teaspoons honey
6 ounces spring mix greens
(about 12 cups)
1 ½ cups strawberries, stemmed
and quartered
½ medium cucumber, peeled,
halved lengthwise and sliced
4 scallions, sliced
¼ cup sliced almonds, toasted
DIRECTIONS
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.

4

HEALTHYEATS

Health
Food
Frauds

Don't let these foods create a diet faux pas

S

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,
diabetes, dementia
and more.

Makes 4 servings (about 3½ cups
per serving).

Nutritional information
per serving:
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

5


http://www.fda.gov http://www.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
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