Fish Dinner

  Continuing with the MyPlate meals, this is a quick and easy dinner with baked fish, steamed vegetables, and a baked potato. All the ingredients for this meal are added to taste, so no measuring or strict recipes are required.

 

  To prepare the fish and potatoes, first preheat the oven to 350F. Scrub the potatoes, poke holes in the tops, and place them in the oven for about 40 minutes, they may need to bake longer if you prefer softer baked potatoes. 

  While the potatoes are baking, prepare the thawed fish. I used frozen whiting because it was on sale, and let it thaw in the refrigerator overnight. Place the fillets in a glass baking pan and add olive oil, lemon juice, and a sprinkle of paprika. Bake the fish for about 20 minutes, until it flakes easily with a fork. This fish was delicious, and had a meatier texture. 

  While the fish and potatoes are baking, cook the vegetables on the stovetop. I used fresh broccoli and frozen mixed vegetables. Just cook them in some water in a pan until the broccoli is lightly cooked (no mushy broccoli) and the frozen vegetables are thoroughly cooked. Then empty most of the water. Sprinkle cheese on the broccoli. The best and healthiest type of cheese to use for broccoli is the Mexican blend with reduced fat cheeses. It's available in a store brand and isn't any more expensive than the other types. Turn the heat down to low and let the cheese melt. The little bit of water left in the pan keeps it from burning. For the mixed vegetables, add some tub margarine like Country Crock Light, and stir it in thoroughly. 

  When the potatoes are finished baking, add tub margarine, reduced fat sour cream, and pepper. No salt is needed because the flavor is so good. Remember to eat the peel on the potato for a boost of fiber.    

MyPlate Complete Meals

  Since this blog is about healthy eating, I want to start featuring more full meals that match up with the MyPlate model and the 2010 Dietary Guidelines. The MyPlate model is a quick and easy way to think about meal planning. Just fill half of the plate with vegetables or fruits, one quarter with grains (preferably whole grains), and the last quarter with a lean protein (animal or plant). Top it off with low-fat milk, yogurt, or soy milk. 

http://www.choosemyplate.gov

A well balanced meal.

  Four of my recent posts are featured in this photo. Lean meatloaf, cornbread with a heart healthy fat source, a few slices of fried green tomatoes, and fresh, sliced heirloom tomatoes make a healthy, delicious, and filling meal. Have an 8 oz. glass of milk, or some yogurt or sugar-free pudding for daily calcium.

Lowering Your Cholesterol

If you've been told by your health care professional that your cholesterol is too high, it's really important to take some steps to get it under control. Diet is the best way to manage cholesterol, and it's fairly easy to make a few healthy changes.  

-First, choose more whole grains. 

If you have toast in the morning or make a sandwich for lunch, use whole grain bread. Be sure to read the label to check if whole wheat is the first ingredient, since some breads are blends of white flour and whole grain, or may simply be white flour with some caramel color added to make you feel better about eating them. 

Select whole grain cereals or oatmeal for breakfast, too. Reading the ingredients is the best way to assure you are getting 100% whole grain. 

When eating out, look for whole grain bread as an option. As consumer demand increases, more restaurants are starting to serve whole grains. 

-Cut out solid fats. 

These are the saturated fats that increase blood cholesterol. They are found in shortening, animal fat, cream, and butter. 

Substitute with a liquid oil, like vegetable oil, when cooking anytime you can. 

Sometimes a solid fat has to be used in baking or to butter bread. In these instances, go ahead and bake with real butter to avoid trans fats. Use a soft, spreadable, light margarine to butter toast or bread. My favorites are Country Crock Light and Brummel and Brown. Since they didn't pay me to say that, you can bet they are really good. 

Switch to skim or 1% milk. 

Choose lean meats like skinless chicken and turkey, fish, and lean cuts of pork or beef, such as loin pieces or lean ground beef. 

At restaurants, stay away from fried foods and pastries since they are often made with shortening.  

-Have more good fats. 

The new Dietary Guidelines for Americans really emphasize polyunsaturated fats, the good fats. These are found in vegetable oils, nuts, peanut butter, and fish. 

Cook with oils, snack on nuts or add them to salads, have a peanut butter sandwich on whole wheat bread for a meal, and have a 4 oz. serving of baked or grilled salmon or tuna, or seafood salad twice a week.

-Eat plenty of fruits and vegetables, and leave the peels on for more fiber. Have some beans in place of meat a few times a week. Have fruit for a dessert. 

-Use light, rather than fat-free products, and limit extra sugars. Light dressings and mayo give you the good polyunsaturated fats, fewer calories, and good flavor without all the added sugars of fat-free products.

These simple changes can make an impact on your cholesterol level and heart health. Plus, they still allow you to eat foods that taste great. You should never eat food that you don't enjoy, and heart healthy food doesn't have to be bland. 

New My Plate Food Guide From USDA

  The United States Department of Agriculture recently upgraded from the Food Guide Pyramid to the new My Plate food model. The plate method is something Dietitians, such as myself, have been using in nutrition education for a few years now, so it was a welcome change. The plate method is easier to follow than the old pyramid, as it gives a model for each meal, and encourages an increase in fruit and vegetable intake, more whole grains, and skim or 1% milk.  

   Follow this link to view the new My Plate model: http://www.choosemyplate.gov/

   The website has several helpful tools including the tip of the day, food tracker, and food planner, so take a few minutes to explore.
 The Dietary Guidelines for Americans were updated earlier in the year. Click this link to read my previous blog post on the guidelines: http://goodsouthernfood.blogspot.com/2011/02/new-dietary-guidelines-for-americans.html
 These links provide helpful website information on the updated Dietary Guidelines:
http://goodsouthernfood.blogspot.com/2011/02/httpwww.html  
http://goodsouthernfood.blogspot.com/2011/02/dietary-guidelines-executive-summary.html
http://goodsouthernfood.blogspot.com/2011/02/dietary-guidelines-selected-messages.html