House Call - Spring 2014 - (Page 4)

HEALTHYEATS Cracking the (Nutrition) Code The latest nutrition labels are overﬂowing with information. Don't get lost in the details- home in on these highlights H ave you stood in the grocery store staring completely confused at a nutrition label? You're not alone. What does that ﬁne print mean- and why should it matter to you? Our expert, Rhonda Carr, a dietitian and diabetes educator at Midland Memorial Hospital's Diabetes and Nutrition Learning Center, breaks it down. 1 3 All fats are not created equal. Look beyond total fat grams and pay attention to the kinds of fat the food contains. Unsaturated fats are heart-healthy; trans fats are not. 4 Perfect your percentages. Percent daily value is the percentage of your recommended daily intake. "If an item has 60 percent of your daily saturated fat or sodium allowance, consider skipping it," Carr suggests. 1 Size up the serving size. "Get a handle on how big a serving is, servings per package and calories per serving," Carr says. "People often eat more than one serving at a time." 2 Being ﬁrst matters. The ﬁrst ingredient listed is the main ingredient in the item. If it's sugar, steer clear. Shrimp Salad with Asparagus and Oranges Want to avoid overwhelming nutritional labels altogether? Eat dishes loaded with fresh fruits and vegetables, like this delightful springtime salad. Ingredients 12 oz. asparagus, trimmed and cut into 3-inch pieces 1¼ lb. large raw peeled shrimp 2 navel oranges 2 Tbsp. olive oil 2 Tbsp. red wine vinegar Salt and pepper to taste 1 head romaine lettuce, cut or torn into bite-size pieces 4 radishes, thinly sliced 2 Tbsp. chopped fresh chives Directions 1. In a medium saucepan of boiling salt water, cook asparagus 1 to 2 minutes until crisp-tender. Remove with a slotted spoon, rinse with cold water and set aside to cool. Add shrimp to boiling water and cook until opaque, 2 to 3 minutes. Drain, rinse with cold water and set aside to cool. 2. To make dressing, squeeze one orange to yield ¼ c. juice; then, in a small bowl, combine juice, olive oil, vinegar, and salt and pepper to taste. Peel and cut remaining orange into bite-size pieces. 3. In a large bowl, toss lettuce with about two-thirds of the dressing. Divide salad among plates. Top with shrimp, asparagus, orange pieces and radishes. Drizzle with remaining dressing, sprinkle with chives and serve. DOWNLOAD A FREE RECIPE BOOK For delicious and easy-to-make recipes that are also healthy, visit midland-memorial.com/housecall to download a free recipe book today! 4 Makes 4 (3-cup) servings. Nutritional information per serving: 271 calories, 9.7 g total fat, 32.2 g protein, 14.5 g carbohydrates, 213 mg cholesterol, 221 mg sodium, 5 g dietary ﬁber. Midland Memorial Hospital * midland-memorial.com http://www.midland-memorial.com/housecall http://www.midland-memorial.com

Table of Contents for the Digital Edition of House Call - Spring 2014

House Call - Spring 2014
Making Sense of Nutrition Labels
Measurable Success
Different Heart Attack Symptoms in Men and Women

House Call - Spring 2014