Healthy Eating Tips

How to choose the best carbohydrates:



Carbohydrates supply the body with the quick energy that’s needed for all its various functions—whether it’s weight lifting or digesting a meal. Not all carbs are created equal, however. Make complex carbohydrates like those found in fresh fruits and vegetables, whole grains, nuts, and legumes your first choice. They’re high in fiber and nutritional value, and can help you control blood sugar and keep you feeling full longer.



Sweets, soda, and snack foods are packed with simple or refined carbohydrates. They may satisfy your sweet tooth but have little nutritional value and can leave you feeling hungry in just a short time.



4 oz. fresh apple – 32 calories, 8 g. carbs, 6 g. fiber

4 oz. milk chocolate – 104 calories, 12 g. cabs, 1 g. fiber

1 cup brown rice, cooked – 216 calories, 45 g carbs, 4 g. fiber

1 cup white rice, cooked – 205 calories, 44 g. carbs, 1 g. fiber



Romaine Rules:



When it comes to vitamins and minerals, romaine is the winner among lettuce. Its crisp, long leaves are a good source of vitamins K and C, potassium, and fiber. To keep lettuce and other greens fresh longer, wrap them in a damp paper towel and store them in perforated plastic bags in the crisper section of the refrigerator.



Egg-cellent Information:



Store eggs on a shelf inside the refrigerator where the temperature is cooler – not in the door. Hard-boiled eggs do not keep as well as raw eggs, and like any protein should not be kept out of the refrigerator longer than two hours. If you need to restrict eggs in your diet, the fat and cholesterol are found in the egg yolks, not the whites. You can substitute two eggs whites for one whole egg in breads, pancakes, and baked goods.



Greek Salad:



¼ cup extra-virgin olive oil

1 Tbsp. red wine vinegar

½ tsp. dried oregano

¼ tsp. salt

¼ tsp. freshly ground black pepper

12 cups romaine lettuce, torn into bite-sized pieces

1 green pepper, seeds removed, sliced into thin slices

2 cups cucumber, peeled, seeded, sliced

4 (1/4-inch) slices red onion, separated into rings

4 tomatoes, cut into wedges

12 Kalamata olives, pitted

½ cup feta cheese



In large bowl, whisk together the first 5 ingredients. Add lettuce, cucumber, onion, and green pepper. Toss gently until evenly coated with dressing. Divide among 4 plates and garnish with tomatoes and olives. Sprinkle with feta cheese.



Serves 4. Per serving: 335 calories, 8 g. protein, 20 g. carbs, 26 g. fat, 7 g. fiber, 565 mg sodium.



Enjoy!



Karen



Karen J. Mund

Legislative Administrator

Legislative Council

701.328.2919

Fax: 701.328.3615

kmund@nd.gov