Nutrition Class Can Help You Learn To Eat Healthier

You’ve had a heart attack and are motivated to eat a lower-fat and higher-fiber diet.

Or a recent diagnosis of diabetes has forced you to choose healthier eating.

Or the years and pounds are creeping up and you want to adjust your diet for healthier eating and weight loss.

Or you want to improving cooking and shopping skills to feed your family better.

These are a few of the reasons a person might choose to join an Idaho’s Partners In Health Through Nutrition class and supermarket tour as I did earlier this month.

During the introductory session, registered dietitian Emily Bush, from the Panhandle Health Department, presented a packet of information with the Food Guide Pyramid, the new nutrition labels and a slide rule for evaluating fat in foods.

Bush illustrated the use of each of these food selection tools. She then lead the six-student group on a tour of the supermarket offering tips and demonstrating ways to use these tools while shopping. Here’s a sampling of her tips:

Increasing dietary fiber helps control weight, blood pressure and blood sugar.

Reducing total fat is the most important goal. What fat is eaten should be higher in mono- and polyunsaturated fatty acids and lower in saturated fatty acids.

That means reducing the amount of fats from animal sources (meats, whole milk, cheese) and those which are solid at room temperature (stick margarine, shortening).

Increasing complex carbohydrates by using breads, cereals, rice, pasta, vegetables and fruits more often. These foods form the base for a healthy diet.

Rather than giving up snacks, select fat-free and low-fat snacks. Use portion control and choose most often from the bread group, vegetable group or fruit group at the base of the food guide pyramid.

When snacking, try new things. Wedges of raw peeled sweet potato or jicama (a crisp, slightly sweet Mexican vegetable), make tasty snacks.

The bakery and deli offer a safe way to satisfy cravings while controlling portions. For example, when your sweet tooth demands doughnuts, buy ONE. Turn off the television, put down the newspaper, and savor that one doughnut.

Reduce the fat from cheese by selecting stronger flavored varieties and reducing the amount used by half to three-fourths.

When using salad dressing, always serve it on the side and use the fork dipping technique. For each bite, dip your fork in the salad dressing then in the salad. This method reduces the amount of dressing and fat while providing dressing flavor with each bite of salad.

Select produce by color and season for improved nutrition and reduced cost. More intense colors - whether white, orange, red or green - generally represent increased nutritional value. In-season items are usually fresher and less costly.

Take time to slow down and enjoy your food.

After the tour, the class returned to the conference room for a low-fat snack and a brief question and answer session. A packet of Idaho’s Partners In Health Through Nutrition recipes and a list of suggested cook books and cooking magazines were presented. A brief evaluation concluded the two-hour session.

To reserve your space for a future Partners In Health supermarket tour, call Panhandle Health at (208) 667-3481 and ask for the appointment desk. It’s an educational experience well worth the $8 fee.

In Sandpoint, registered dietitian Jane Loeschen conducts the classes and supermarket tours. Arrange to join her by phoning (208) 263-5159.

The following recipes are all from registered dietitian Karen Mangum, courtesy of Idaho’s Partners In Health Through Nutrition.

Quick Waffle Wake-Up

4 (6-inch) whole-grain, low-fat frozen waffles

1/2 cup low-fat raspberry yogurt

1 cup sliced fresh strawberries

Prepare waffles according to package directions. Top each waffle with 2 tablespoons yogurt and cup strawberries.

Yield: 4 servings.

Nutrition information per serving: 124 calories (28 percent from fat), 4 grams protein, 3.8 grams fat, 19 grams carbohydrate, 247 milligrams sodium, 3 grams fiber.

Spicy Meatballs

1/2 pound extra lean ground beef

1/4 pound reduced-fat turkey sausage

1/4 chopped fresh parsley

1/2 cup chopped onions

1/2 teaspoon garlic powder

1/2 teaspoon dried whole basil

Combine all ingredients in a large bowl; mix well. Form into 12 (2-inch) balls. Coat a large skillet with vegetable cooking spray. Place skillet over medium-high heat until hot. Add meatballs and brown all sides, cooking until well done throughout. If desired, arrange meatballs and fresh vegetables on skewers; serve with various sauces, such as hot mustard, barbecue, or sweet and sour.

Yield: 4 servings.

Nutrition information per serving: 159 calories (37 percent from fat), 22 grams protein, 6.5 grams fat, 2 grams carbohydrate, 346 milligrams sodium, 1 gram fiber.

Fruit Nestled in Barley

Recipe courtesy of Karen Mangum and Idaho’s Partners in Health, as adapted from “Life’s Simple Pleasures” (Pacific Press).

3 cups cooked barley

1 cup diced red apple (about 1 medium)

1 cup diced green apple (about 1 medium)

2 cups hulled and halved fresh strawberries

1 cup sliced banana (about 1 medium)

1 cup halved seedless green grapes

1 1/2 cups cantaloupe chunks (about medium)

1/2 cup apricot or other fruit syrup

2 tablespoons brown sugar

2 teaspoons fresh lemon juice

Low-fat yogurt

Combine barley and fruit in a large bowl; toss gently. Combine syrup, brown sugar and lemon juice in a small bowl; mix well. Pour over barley mixture; toss gently. Best if chilled for 3 or 4 hours. Garnish with a dollop of low fat yogurt.

Yield: 8 servings.

Nutrition information per serving: 231 calories (4 percent from fat), 4 grams protein, 1 gram fat, 55 grams carbohydrate, 7 milligrams sodium, 3.1 grams fiber.

Yummy Popcorn

12 cups popped, reduced-fat microwave popcorn

1 cup low-fat granola

1 cup dried currants

2 tablespoons margarine, melted

1 tablespoon honey

Combine popcorn, granola, and currants in a large mixing bowl; toss gently. Combine margarine and honey in a small bowl; mix well. Drizzle margarine mixture over popcorn mixture.

Yield: 12 servings.

Nutrition information per cup serving: 91 calories (26 percent from fat), 2 grams protein, 2.6 grams fat, 17 grams carbohydrate, 45 milligrams sodium, 2 grams fiber.

MEMO: Looking for a recipe? Have a food question? Laura Carnie, a certified home economist and food consultant in Coeur d’Alene, would like to hear from you. Write to Cook’s Notebook, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

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