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Recipe: Taco Bean Salad
Serves 4
Ingredients
Spicy Dressing:
1/3 cup tomato juice
2 Tbs. red wine vinegar
1 Tbs. olive oil
1/2 tsp. chili powder
1/2 tsp. dried oregano
2 to 3 ripe medium tomatoes, chopped
Salad:
2 scallions (white and light green parts), thinly sliced
1 large green bell pepper, chopped
2 cups torn green leaf lettuce leaves
1 cup canned pinto or kidney beans, rinsed and drained
1 cup shredded cheddar or Monterey Jack cheese (4 oz.)
1/3 cup pitted black olives, chopped
Directions
1. Dressing: In small bowl or glass jar with tight-fitting lid, combine all ingredients and season with freshly ground pepper. Whisk or shake to blend.
2. In large bowl, combine tomatoes, scallions, bell pepper, lettuce, beans, cheese and olives. Add dressing, toss well to coat and serve right away.
Nutritional Information Per Serving Calories 207, Protein 12g, Total Fat 14g, Saturated Fat 4g, Carbohydrate 16g, Cholesterol 20mg, Sodium 364mg, Fiber 4.5g
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Hello !
March is National Nutrition Month, a celebratory event started in 1973 in response to growing public interest in the areas of health and nutrition. Check out our Facebook page daily to see how you can celebrate and learn (or share!) tips on eating well.
Have a healthy week!
-Debra
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Labeling Meat and Poultry... Finally!
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 We often use the nutrition information on packaged food to make purchasing decisions. While choosing less processed foods is often a more healthful choice, many of these products are not required to come with a label...until now.
On March 1, the U.S. Department of Agriculture's Food Safety and Inspection Service (FSIS) announced that packages of ground or chopped meat and poultry, such as hamburger or ground turkey, will now feature panels containing nutrition facts on their labels. Yahoo! Additionally, 40 of the most popular whole, raw cuts of meat and poultry, such as chicken breast or steak, will also have nutritional information either on the package labels or on display to consumers at the store.
The new panels will list the number of calories and the grams of total fat and saturated fat that a product contains. Now you will be able to compare different cuts of meat and poultry, and choose the product that is the most healthful.
Bottom Line: The guessing game may finally be over but be sure to stay diligent. The American Heart Association recommends that no more than 7% of total calories come from saturated fat (for which meats can be a significant contributor). This means that someone on a 2,000 calorie diet should be capping their saturated fat intake at about 16 grams per day. Remember, total cholesterol should be kept under 300 mg per day as well.
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Ordering Fast Food: Math Required
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 New York City's fast-food chain restaurants have been required, since 2006, to list nutrition information for consumers. Researchers at Columbia University School of Nursing wanted to find out if customers are able to decipher this up-front information and make healthful choices when ordering.
Researchers from the university studied the calorie counts for 200 food items on menu boards from 12 fast-food chain restaurants in the New York inner-city neighborhood of Harlem. They found that while all the postings were technically legal and compliant with the law, many of them were not very useful, especially when it came to ordering meals intended to feed more than one person. For example, a bucket of chicken was listed as having 3,240 to 12,360 calories, but the menu board did not provide enough information for consumers to determine the number of pieces of chicken in a serving size. Another example was a listing for a sandwich combo meal that was reported to have 500 to 2,080 calories; yet there was no information on what part of the combo meal contributed to these calories. Not very helpful at all!
Bottom Line: Under federal law, restaurants with 20 or more locations must provide calorie and other nutritional information for their foods, and many other restaurants voluntarily post nutrition information. Be savvy when looking at these numbers. If a brownie sundae is only 200 calories, take a peek at how servings you are eating!
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| About Sensible Nutrition |
How is YOUR metabolism?
Ever wonder if your metabolism is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment. About Sensible Nutrition Sensible Nutrition is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes the United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, the Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com. SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals! Gift certificates are available! Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Training Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations. Contact us at www.sensiblenutrition.com or 781-741-5483. |
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