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Sneaking Nutrition Into Your Family’s Diet

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By Jennifer McDaniel, MS, RD, LD.

Improving your families diet might seem like a lot of work. But Jennifer McDaniel, SLU Dietitian says getting your family to eat healthier just takes a few simple changes. She talked about some tips on how to slide nutrition into your family meals with out your kids even realizing it!

“NUTRITION CONNECTION” Jennifer McDaniel, MS, RD, LD

Add Some Color for a Nutrient Boost!

Did you know that just by switching from regular potatoes to sweet potatoes, that you double the fiber and increase nutrients like beta-carotene, a potent anti-oxidant responsible for eye and skin health?

Sweet potatoes are high-quality carbohydrate rich foods that contain hefty amounts of soluble fiber. Soluble fiber has not only been shown to reduce cholesterol, but it allows for an even release of energy versus white refined foods, which tend to spike blood sugars and leave you feeling empty.

How about baked sweet potato fries as a complement to your hamburger this summer?

It’s easy as 1…cut up sweet potato into thick cut fries.

2…place potato fries into a zip-lock bag with olive oil, salt & pepper, and garlic. Shake to coat- kids are great at this…

And 3…place on a sheet pan for 20-25 minutes at 400°. Turn once.

Easy as 1, 2, 3!

For an additional sweet potato recipe from Cooking Light, see below!

Grilled Sweet Potatoes with Orange-Chipotle Glaze Yield

8 servings (serving size: 1 potato half) Ingredients

* 4 large sweet potatoes (about 2 pounds)

* 1 can chipotle chiles in adobo sauce

* 2 tablespoons butter or stick margarine, melted

* 1 tablespoon chopped fresh cilantro

* 1/2 teaspoon salt

* 1 (6-ounce) can thawed orange juice concentrate, undiluted

* Cooking spray

Preparation

Prepare grill.

Cut potatoes in half lengthwise. Cook potato halves in boiling water 5 minutes or until crisp-tender; drain. Rinse with cold water; drain well. While potatoes are cooking, remove 3 tablespoons adobo sauce from canned chiles. Place remaining sauce and chiles in a zip-top plastic bag; freeze for another use. Combine 3 tablespoons adobo sauce, butter, cilantro, salt, and juice in a small bowl. Place potatoes on grill rack coated with cooking spray; grill 4 minutes on each side or until potatoes are done, basting frequently with orange juice mixture.

Nutritional Information

Calories:185 (17% from fat) Fat: 3.5g (sat 1.9g,mono 1g,poly 0.4g) Protein: 2.4g Carbohydrate: 36.6g Fiber: 3.6g Cholesterol: 8mg Iron: 0.8mg Sodium: 240mg Calcium: 37mg

Cooking Light, SEPTEMBER

If you follow these guidelines your everyday foods will be much improved! For more information regarding eating healthy and other nutrition topics, please contact Jennifer McDaniel, MS, RD, LD.

jennifer.ebelhar@gmail.com