Dietitian Contact

Lisa Eierman
715-232-3599
Price Commons 160

Lime 'n Honey Black Bean Dip

Servings : 6-8

  • One 15 oz. can black beans, drained and rinsed
  • 1/3 cup salsa
  • 1/4 cup light sour cream
  • 2 tablespoons lime juice (juice of 1 lime)
  • 1 tablespoon honey
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder

Place beans, salsa, sour cream, lime juice, honey, cumin, chili powder, and garlic powder in the bowl of a food processor or blender and process until smooth and creamy.

Serve with baked tortilla chips or pita chips, baby carrots, or sliced bell peppers.

Recipe from http://mealmakeovermoms.com

 

Strawberry Banana Smoothie

Servings: 3

  • 1 1/2 cups apples juice
  • 1 cup fresh or frozen strawberries
  • 1/2 cup low-fat strawberry yogurt
  • 1/2 cup ripe banana

Place juice, strawberries, yogurt, and banana in a blender. Blend until well combined. Pour into individual glasses and serve with a straw.

Recipe from http://mealmakeovermoms.com

Monthly Feature - May & Summer 2014

Snack for the Health of it!

 

When you grab a snack what types of foods do you usually choose? Do you go for chips, cookies, and soda? Or do you go for something healthier like fruit, vegetables and yogurt? Many Americans get about 40% of their food choices from solid fats and added sugar with foods like soda, fruit drinks and desserts making up a good percentage of them. If you tend to go for these kinds of foods when you snack, you're not alone.

And if you grab a snack when you're watching TV, just because it's a habit and you're not really hungry, that type of snacking can lead to extra calories. Unless you burn those extra calories through physical activity, the extra calories can likely turn into fat on your body.

To prevent added weight gain, instead of chips and soda, choose healthier snacks. Think of a healthy snack as a "mini-meal" with nutrient rich foods that supply a combination of protein and carbohydrates along with fiber to keep you going until your next regular meal.

Snack only when you're hungry. Skip the urge to nibble when you're bored, frustrated, or stressed.

Keep portion control in mind when you're snacking. Have a single-serve container of yogurt or put a small serving of nuts (small handful) in a bowl. Eating directly from a multiple-serving package can lead to overeating.

And time your snack midway between meals so they don't fill you up too much and interfere with your next meal.

Plan snacks ahead of time - keep a variety of nutritious foods on hand so they are ready when you are. 

 

Here are some ideas for healthy snacks:

  • Trail Mix: nuts, dried fruit, whole-grain pretzels and low-sugar dry cereal
  • Reduced-fat cheese and apple or pear slices
  • Deli-sliced turkey breast wrapped around apple slices
  • Fruit and low-fat yogurt layered with granola as a parfait
  • Nuts (peanuts, almonds or soy) nuts and raisins
  • Celery sticks filled with peanut butter or almond butter and sprinkled with dried cranberries
  • Baked tortilla chips dipped in salsa
  • Whole-wheat tortilla with reduced sodium turkey breast and reduced-fat cheese heated in the microwave
  • Whole-grain crackers with string cheese
  • Apple slices or quarters spread with peanut butter
  • Baby carrots with hummus
  • Berries like strawberries or raspberries with regular low-fat or Greek yogurt
  • Light popcorn sprinkled with parmesan cheese
  • Red or green bell peppers and sugar snap peas with low-fat vegetable dip