March 2, 2009

March is National Nutrition Month 

          In celebration of March as National Nutrition Month, the Veterans Administration Medical Centers shared the results of a recent study from the San Francisco VA Medical Center.  The study showed that Omega 6 fatty acid can promote prostate tumor cell growth in human prostrate cancer tissue cultures.

          Tans-fatty acids are found in many processed foods.  In general, processed foods tend to lose many of their vitamins during the manufacturing process and often have other less healthy ingredients added such as sweeteners and trans fats. Thus, the term “empty calories” is often used to describe foods like soda and potato chips.

          Replacing processed foods in your diet with more fresh foods like fruits, vegetables and plain water helps promote a healthy diet. Additionally, a St. Louis VA Medical Center study in 2004 found that reducing the amount of fat and empty calories in your diet may help improve memory.
          Eating well can help reduce the risk of chronic diseases like cancer, diabetes, obesity, and hypertension. Eating well means eating a variety of healthy foods in the right amounts so your body gets the nutrients needed to maintain good health and work properly.
          What exactly are the nutrients that come from food? Different foods provide different kinds of nutrients:
          -- Proteins (lean meats, eggs, beans, nuts) help build muscle and a strong immune system.
          -- Carbohydrates (starches, sugar and whole grains that also provide fiber) give you energy.
          -- Fats provide essential fatty acids and extra energy.
          -- Vitamins and minerals (commonly available in fruits, vegetables and whole grains) regulate body processes, enhance cell function and growth and help build a strong immune system.
          -- Water gives cells shape and acts as a medium where body processes can occur.
          The VA Medical Centers remind us that including a variety of fruits, vegetables, whole grains, and lean proteins into each meal will help ensure that your body gets the right amount of the essential nutrients. And as Americans well know, eating too many saturated fats and sugars can lead to excess weight gain and chronic disease.

          . A healthy balance for your fat intake should include higher daily intakes of monounsaturated fats (olive, canola and peanut oils) along with omega 3 fatty acids, which one can get by consuming fish at least twice a week.
          The following are tips on how to practice good nutrition this month and every month:
          -- Eat smaller meals including a vegetable as the center of the plate, with smaller meat and starch servings.

          Include at least one serving of fruit and vegetable with every meal.
          -- Drink more water between meals; try veggies or a handful of nuts for a snack and fresh fruit for something sweet.
          -- Reduce your intake of deep fried foods and trans fats found in processed foods.
          -- Read food labels and reduce the amount of added sugar, corn syrup and salt in the diet.

          The American Dietetics Association has developed several recipes for National Nutrition Month that combine good health and good taste.  Their recipe for Pizza Chicken may be a new favorite for your family.

         
           Pizza Chicken

Vegetable cooking spray
1 # boneless, skinless chicken breast
1 medium yellow onion, finely chopped
1 green bell pepper, cored and thinly sliced
1 red bell pepper, cored and chopped
1 26-oz jar favorite spaghetti sauce
1 C. shredded skim mozzarella cheese
6 C. cooked pasta

          Spray a large nonstick skillet, Dutch oven or electric skillet with the cooking spray. Heat to medium high. Add chicken and onion, brown for 3-5 minutes.

          Reduce heat to medium low top the chicken with the peppers, then the spaghetti sauce. Cover tightly and simmer for at least 20 minutes.

          Remove the lid and add the cheese. Replace the lid, remove from heat and allow the cheese to melt about 5 minutes. Serve over pasta.