Do you get five to nine servings of fruits and vegetables daily? These are high in vitamins and minerals, low in fat, high in fiber and low in calories.
Do you get six or more servings of grain each day? Be sure that whole grains are included for the fiber benefits they provide.
Do you include low-fat or fat-free protein choices? These could come from fat-free dairy products or lean meat or fish or legumes.
Do you choose the right fats in your diet? Limit all saturated fats, especially the trans fats. Choose liquid or tub margarines and use more olive, canola or vegetable oil.
Do you limit your salt intake? It's recommended that you eat no more than six grams of salt per day, which is equal to about 2400mg of sodium.
Do you drink alcohol? If so, women should limit their intake to one per day and men should hold it to two per day.
Do you need to lose weight? Avoid the fad diets and follow a well-balanced, low-fat diet. If you eat fewer calories than you expend (exercise), you will lose weight. A slow, steady loss of one to two pounds each week is a reasonable goal.
A good tune-up can be nutritious and delicious. Try the following heart-healthy recipe and find additional recipes at www.Hy-VeeRecipes.com.
Healthy Store Tour
February is American Heart Month and time to become aware of all the foods that can help lower your cholesterol and reduce your risk for heart disease. Join Jennifer, your Fort Madison Hy-Vee dietitian, Monday, Feb. 11 at 1 p.m. or 6 p.m. at the Fort Madison Hy-Vee for this free supermarket tour and discover all the foods you can include in your heart-healthy diet. Please register at customer service for this free class.
Gluten-Free Gathering
Do you have celiac disease or a condition that requires you to follow a gluten-free diet? Do you feel overwhelmed when reading labels or deciding what to eat? Join Jennifer, Hy-Vee dietitian, Monday, Feb. 25 at 1 p.m. or 6 p.m. at the Fort Madison Hy-Vee as she helps you discover foods that are gluten-free and safe to eat. Share, sample products and learn from others living gluten-free. This group is free to attend but please pre-register at customer service.
Calling all kids ages 6-10
Come and have fun while preparing a pizza for your favorite Valentine. Join Jennifer, your Hy-Vee dietitian, as she assists you in preparing a heart-healthy pizza that you can take home and bake. All pizza ingredients and toppings will be provided for fee of class. Class size limited and one adult must accompany each child. Pre-registration is required by calling 319-372-5841.
Stir-Fry with Chicken and Vegetables
(Serves 6)
All you need:
1 Tablespoon of olive oil
1 pound skinless, boneless chicken breast, cut into bite-size pieces
2 Tablespoons of Mrs. Dash, garlic and herb blend, divided
1 package (12 oz) frozen stir-fry vegetables
one half cup low-sodium chicken broth
2 teaspoons low-sodium soy sauce
2 teaspoons cornstarch
2 teaspoons sesame oil
2 cups hot cooked brown rice
All you do:
Heat oil in large non-stick skillet. Add chicken and 1 tablespoon Mrs. Dash seasoning. Cook over medium heat until chicken is tender and no longer pink in the center (about 4 minutes). Stir often. Add frozen vegetables. Cover and heat over medium-high heat until vegetables are heated (about 5 minutes). Meanwhile, combine chicken broth, 1 tablespoon Mrs. Dash seasoning, soy sauce, cornstarch and sesame oil. Add to pan and stir well until sauce thickens (about 1 to 2 minutes). Serve over cooked rice
Nutrition information per serving: Calories: 220, Cholesterol: 45 mg, Fat: 6 grams, Sodium: 260 mg and Dietary Fiber: 2 grams.
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