Nutrition: It’s a Matter of Fact
Fact is: March is National Nutrition Month. With
everything that March brings, the Cardinals gearing up for the
season and the promise of warm weather around the corner, March
2008 also brings an opportunity to sort nutrition fiction from
fact. National Nutrition Month is an annual event sponsored by
the American Dietetic Association, the world's largest organization
of food and nutrition professionals. This year’s theme is Nutrition:
It’s a Matter of Fact. With so many nutrition myths floating around,
this is a great time to both test your Nutrition Trivia and test
your taste buds with nutritious and delicious meals the whole
family will enjoy!
Below are two common nutrition myths that you
may have heard. Other nutrition myth busters can be found at
http://www.eatright.org/ada/files/Nutrition_Fact_vs_Fiction.pdf.
Myth: Fresh fruits and vegetables are healthier
than frozen or canned.
Fact: Research shows frozen and canned foods are as nutritious
as fresh. In fact, since some nutrients, such as lycopene, are
more easily absorbed in the body after being processed, canned
tomatoes, corn, and carrots can be a more nutritious choice.
This myth buster should be great news, as canned
and frozen fruits and vegetables can save money over the winter
months when produce prices can be higher. So stock up on produce
year-round!
Myth: Eating just before bedtime is fattening.
Fact: What you eat, not when, makes the difference: calories have
the same effect on the body no matter when they are consumed.
Evidence does suggest that eating regular meals, especially breakfast,
helps promote weight loss by reducing fat intake and minimizing
impulsive snacking.
This is probably good news to many of you, who
may go to bed with a growling stomach. Remember it is the total
number of calories eaten throughout the whole day that counts.
Your body needs a certain number of calories per day. If by 9:00
p.m. you have some room calorie wise for a snack and are hungry,
don’t deprive your body just because of the numbers on the clock.
Pay attention to your body’s internal hunger clock not the clock
on the wall!
Now another fact we know is that healthy recipes are one way to
create healthy bodies. Of course, a healthy recipe won’t make
you healthy unless you actually prepare, serve, and partake of
it. So try this tasty healthy recipe below and let us know what
you think. You can send us your thoughts on this recipe once you’ve
tried it or if you have your own healthy recipes you’d like to
share give us a call at 612-5419 or drop us an email at BertschL@stlouiscity.com.
Lime Chicken with Black Bean Sauce
1/3 cup lime juice
¼ cup olive or canola oil
3 cloves garlic, minced
½ teaspoon cayenne red pepper
½ cup chopped fresh cilantro, divided
¼ teaspoon salt
¼ teaspoon ground black pepper
1 pound boneless, skinless chicken breast halves
Mix together the lime juice, oil, garlic, red
pepper, salt, pepper, and all but 1 tablespoon cilantro in a small
bowl. Add the chicken and marinate for at least 1 hour in the
refrigerator, turning occasionally. Grill the chicken breasts
about 5 to 7 minutes on each side over a medium-hot grill. The
chicken should be firm to the touch and the juices should run
clear. Discard the leftover marinade. (Chicken may also be broiled,
5-7 min. per side, or until cooked thoroughly). Serve the chicken
topped with Black Bean Sauce (recipe follows) garnished with the
remaining cilantro and additional chopped red peppers and onions,
if desired.
Black Bean Sauce (to accompany Lime Chicken)
4 servings
1 15 ounce can black beans, rinsed and drained
1 medium-size red bell pepper, trimmed, seeded and minced
1 small yellow onion, minced
½ cup orange juice
2 tablespoons balsamic vinegar
2 cloves garlic, minced
¼ teaspoon salt
¼ teaspoon ground black pepper
Mash the black beans with a fork in medium-sized
bowl. Add the bell peppers, onions, orange juice, balsamic vinegar,
garlic, salt and pepper. Mix until fully blended. Chill the sauce
until ready to serve or if desired heat it before serving.
Recipe source: American Dietetic Association
Cooking Across America
Health
Department
City of St. Louis
Health
Department web site
