Dietitian Contact

Lisa Eierman
715-232-3599
Price Commons 160

Tofu Salad

Tofu_Salad

 4 servings 

¾ pound firm tofu
2 tablespoons mayonnaise, low-fat
1 tablespoon yellow or brown mustard
½ teaspoon soy sauce, low sodium
½ cup celery, diced
1 tablespoon onion, diced
½ green pepper, diced
1 Tablespoon parsley, minced

Prepare tofu by draining water and placing between two plates.
Put a heavy object on top and let stand for 10 to 15 minutes.
Drain the water that collects every few minutes.
In a small bowl, mix the mayonnaise, mustard and soy sauce.
In a medium bowl, combine the diced tofu, celery, onion, pepper and parsley; stir in the mayonnaise mixture and toss gently to coat.
Refrigerate covered until flavors are blended – at least one hour.
Use as a sandwich filling or on top of whole grain crackers.

Quick Chili

Chili 

4 servings 

1 cup tomato sauce
½ pound lean ground beef or turkey
1 can kidney beans (15 oz), reduced sodium, with liquid
¼ cup onion, chopped
1 ½ tablespoons, chili powder

In a large skillet cook ground beef or turkey until browned. Drain off any fat.
Stir in kidney beans with liquid, tomato sauce, onion, and chili powder.
Bring to a boil, reduce heat, cover and simmer 10 minutes.
Recipes from http://www.whatscooking.fns.usda.gov/recipes

Monthly Feature - February 2016 


Release of Dietary Guidelines 2015-2020

Did you know that the Dietary Guidelines 2015 have been released?  These Guidelines, titled Dietary Guidelines 2015-2020, provide guidance for all individuals age 2 years and over to consume a healthy, nutritionally adequate diet.  The Dietary Guidelines are revised every five years with review of scientific literature to determine up-to-date guidelines for Americans to follow.  Healthy eating patterns and regular physical activity can help people achieve and maintain good health and reduce the risk of chronic diseases throughout the lifespan.  About half of all American adults have one or more preventable, diet-related chronic diseases, including heart disease, type 2 diabetes, and overweight and obesity.

Previous editions of the Dietary Guidelines have focused on individual dietary components such as food groups and nutrients.  Because people don’t eat food groups and nutrients in isolation but rather in combination, the totality of the diet forms an overall eating pattern. This total dietary pattern will have an impact on the person’s health. Dietary patterns can be tailored to an individual’s personal preferences, enabling Americans to choose a dietary pattern that is right for them.   Healthy eating patterns are the focus of the Dietary Guidelines 2015 -2020.

The 2015-2020 Dietary Guidelines provides five overarching Guidelines that encourage healthy eating patterns:

1.       Follow a healthy eating pattern across the lifespan.  All food and beverage choices matter.  Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.

 

2.       Focus on   variety, nutrient density, and amount.  To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.

 

3.       Limit calories from added sugars and saturated fats and reduce sodium intake.  Consume an eating pattern low in added sugars, saturated fats, and sodium.  Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.

 

4.       Shift to healthier food and beverage choices.  Chose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices.  For example, choose water more often for your beverage instead of sugar-sweetened drinks like soda.

 

5.       Support healthy eating patterns for all.  Everyone has a role in helping create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.

 

A healthy eating pattern includes a variety of vegetables (all sub-groups), fruits( whole), grains (whole grains), fat-free or low-fat dairy, a variety of proteins, including more seafood, lean meats and poultry , eggs, legumes (beans and peas), nuts, seeds, and soy products.

 

In addition to healthy eating, Americans are also recommended to develop regular physical activity routines; for more information see:  http://health.gov/dietaryguidelines/2015/guidelines/appendix-1/