Family Dinners for a Healthy Heart

    Healthy eating habits start at home, and one simple change that can make a big difference is reducing sodium intake. While many adults consume more sodium than recommended, children often do as well. Eating too much sodium over time can contribute to high blood pressure, increasing the risk of heart disease, stroke, and kidney disease later in life. In fact, the average child consumes more than twice the recommended amount of sodium each day.

Choose Spices Over Salt

    Reducing sodium doesn't mean meals have to be bland. Instead of reaching for the salt shaker, try adding flavor with fresh herbs, lemon or lime juice, vinegar, garlic, or salt-free seasoning blends. These ingredients can enhance the taste of your favorite dishes without adding extra sodium. Many people assume the salt added during cooking or at the table is the biggest source of sodium, but most of the sodium in our diets actually comes from packaged, processed, and restaurant foods. Because children's taste preferences develop early, offering lower-sodium foods from a young age can help them become accustomed to healthier flavors.

Read Nutrition Labels

    One of the easiest ways to reduce sodium is by checking the nutrition label before purchasing packaged foods. Similar products can vary widely in sodium content, so comparing brands can help you choose lower-sodium options without making major changes to your grocery list.

Look for Foods Low in Sodium

    Fresh fruits and vegetables are naturally low in sodium and provide potassium, a mineral that helps support healthy blood pressure. Unfortunately, many children and adults do not get enough potassium in their diets. Excellent sources of potassium include potatoes, tomatoes, spinach, bananas, oranges, and avocados. Children ages 1-13 should consume about 2,000-2,500 milligrams of potassium each day, while teens and adults need about 2,300-3,400 milligrams. Including a variety of fruits and vegetables with meals and snacks is a simple way to increase potassium intake while naturally lowering sodium consumption. Making small changes, such as cooking more meals at home, choosing fresh foods more often, and comparing nutrition labels while shopping, can help your entire family build healthier eating habits and support heart health for years to come.

Source: https://www.eatright.org/food/planning/meals-and-snacks/family-dinners-for-a-healthy-heart 

Blueberry Barbecued Chicken Recipe

Try this unique recipe that blends two summer favorites: fresh blueberries and barbecue sauce! This grilled chicken with a tangy blueberry barbecue sauce is perfect for the warmer months.

Ingredients:

• 1/2 cup diced onion
• 1 tbsp. olive oil
• 2 cups frozen blueberries
• 1/4 cup ketchup
• 1/4 cup balsamic vinegar
• 1/4 cup brown sugar
• 1/2 tsp. salt
• 6 6-ounce boneless and skinless chicken breasts.

Directions:

1. Wash your hands.
2. Heat a medium sized sauce pan over medium heat. Using the olive oil, sauté the onion until translucent. Add in the blueberries, ketchup, balsamic vinegar, brown sugar and salt. Stir while letting it come to a simmer. Continue to simmer for 4 minutes, stirring periodically.
3. Blend the sauce mixture until smooth. Put 1/2 cup of the sauce off to the side for serving, and use the rest while grilling the chicken.
4. Flatten the chicken breasts until about 1/2 inch thick. Place them on a prepared grill, and cook 5 minutes on each side. 
5. Spread 1/2 of the designated sauce evenly on the chicken and then grill 1 minute. 
6. Flip the chicken and spread the remaining 1/2 of the sauce on that side, grilling another minute. 
7. Ensure chicken reaches an internal temperature of 165°F.
8. Serve with the remaining blueberry sauce.

Nutrition Information:

Serving Size: 1 Piece  |  Serves: 6  |  Calories: 292  |  Total Fat: 6 grams  |  Saturated Fat: 1 gram  |  Carbohydrates: 22 grams  |  Fiber: 1 gram  |  Sugars: 18 grams  |  Protein: 35 grams

Source: https://www.eatright.org/recipes/entrees/blueberry-barbecued-chicken-recipe

Foods for Eye Health

    Eating a nutrient-rich diet can support eye health as you age, and may lower the risk of developing conditions such as cataracts, macular degeneration, and glaucoma. While no specific food can guarantee prevention, consuming nutrients from whole foods has shown greater benefits over obtaining them from supplements. Here are a few examples of whole foods that are rich in vitamins, minerals, and antioxidants that support eye health.

• Kale: This superfood, along with other dark leafy greens, contains lutein and zeaxanthin. These compounds can be converted into vitamin A and may help protect the eyes from sunlight damage and natural aging damage. These nutrients are also found in spinach, collard greens, broccoli, kiwi, grapes, oranges, corn, and egg yolks. They are best absorbed when eaten with healthy fats like olive oil or avocado.
• Sweet potatoes: These root vegetables are rich in beta-carotene, which can also be converted into vitamin A to support vision and prevent eye damage. Other foods that are rich in beta-carotene include carrots, butternut squash, spinach, collard greens, liver, milk, and eggs. Beta-carotene is also best absorbed when eaten with healthy fats.
• Strawberries: These berries contain high amounts of vitamin C, which acts as an antioxidant that may lower the risk of developing cataracts. Other foods that are high in vitamin C include bell peppers, broccoli, citrus fruits like oranges, and cantaloupe.
• Healthy fats: Foods that contain omega-3 fatty acids may also preserve eye health. Fatty fish, like salmon, are excellent sources of omega-3s and should be eaten two to three times weekly. Other sources include walnuts, flax seeds, and chia seeds.

Source: https://www.eatright.org/health/wellness/healthful-habits/5-top-foods-for-eye-health 

Fruity Guacamole Recipe

 Guacamole is a favorite snack dip for many people. Add a fun twist to it by incorporating seasonal fruit to add unique flavors. Some fruits that would pair well are strawberries in spring, mangoes in summer, figs in fall, and grapes in winter.

Ingredients:

• 2 cubed avocados
• 1/2 cup diced seasonal fruit
• 1/4 cup chopped onion
• 1 diced plum tomato with seeds removed
• 1 minced jalapeño popper
• 3 tablespoons chopped cilantro
• 2 tablespoons lime juice
• 1 minced clove garlic
• 1/8 teaspoon ground cumin
• 1/2 teaspoon sea salt

Directions:

1. Wash your hands. 
2. Add all ingredients into a bowl, stirring gently to incorporate. 
3. Serve with tortilla chips or vegetables for dipping.

Nutrition Information: 

Serving Size: 3 tablespoons

Serves: 9

Calories: 90  |  Total Fat: 7 grams  |  Saturated Fat: 1 gram  |  Total Carbohydrate: 8 grams  |  Dietary Fiber: 4 grams  |  Sugars: 3 grams  |  Protein: 1 gram

Source: https://www.eatright.org/recipes/snacks-and-sides/fruity-guacamole-recipe

How Vitamin C Supports a Healthy Immune System

    Vitamin C is best known for supporting our immune systems. Otherwise known as ascorbic acid, it is a water-soluble vitamin that our bodies cannot produce on their own. It is essential that we consume it in our diet to experience its benefits.

Health Benefits

    Vitamin C is necessary for growth and repair of body tissues. It aids in wound healing and plays a role in keeping skin, gums, and cartilage healthy. It also acts as an antioxidant to support healthy aging and reduce the risk of developing chronic diseases and cancers. Studies also show that although it may not prevent the onset of common colds, supplementing with vitamin C can decrease the duration and severity of symptoms.

Food Sources

    Vitamin C is present in a large variety of dietary sources, especially fruits and vegetables. Excellent sources include, but are not limited to, citrus fruits, tomatoes, potatoes, strawberries, bell peppers, broccoli, Brussels sprouts, and kiwis. Both raw and cooked foods provide vitamin C, but prolonged storage or heating the foods can reduce its levels. To minimize nutrient depletion, consume produce shortly after purchasing it and cook the foods for short durations. Vitamin C can also enhance the body's absorption rates of iron derived from plant foods. Pairing vitamin C rich foods with iron rich foods like beans, spinach, and quinoa is an excellent strategy for increasing iron absorption from that dietary source. 

Source: https://www.eatright.org/health/essential-nutrients/vitamins/how-vitamin-c-supports-a-healthy-immune-system

Sun-Dried Tomato-Olive Hummus Recipe

Hummus-an ancient food that comes from the Middle East-has become a staple in many regions of the world. It is a spread comprised of chickpeas and other flavorful add-ins. This recipe combines yogurt, sun-dried tomatoes, kalamata olives, herbs and spices to make a rich hummus that is perfect as a spread, dip, or even on its own!

Ingredients:

• 30 ounces canned chickpeas, drained
• 1/2 cup plain low-fat yogurt
• 1/4 cup lemon juice
• 2 tablespoons olive oil
• 2 cloves garlic, chopped
• 1 teaspoon cumin
• 1/2 cup sundried tomatoes, chopped (without oil)
• 14 cup kalamata olives, sliced
• 2 tablespoons cilantro or parsley, chopped
• 2 tablespoons pine nuts (optional)
• 1 teaspoon paprika (optional)

Directions:

1. Wash your hands.
2. Blend together chickpeas, yogurt, lemon juice, olive oil, garlic, and cumin until smooth.
3. Combine in tomatoes, olives, and cilantro or parsley by stirring until all incorporated. 
4. Refrigerate for at least one hour.
5. Top with pine nuts and/or paprika.
6. Serve and enjoy!

Nutrition Information:

• Serving Size: 1/4 cup  |  Serves: 12  |  Calories: 100  |  Total Fat: 3.5 grams  |  Saturated and Trans Fat: 0 grams  |  Total Carbohydrate: 13 grams  |  Dietary Fiber: 3 grams  |  Protein: 4 grams

Source: https://www.eatright.org/recipes/snacks-and-sides/sun-dried-tomato-olive-hummus-recipe

Build A Healthy Salad

 What you add to your salad and how much you add to it can be a make-or-break decision. Here are some nutritious and delicious things to add to your salad to make it that much healthier. 

1. Edible flowers, such as roses and violets, can add a pop of color and bring a ton of flavor.  
2. Herbs are packed with flavor and make a great addition to salads. Whether it is a sprinkle on top or as a part of a vinaigrette or dressing! 
3. Avocados a good source of heart-healthy monounsaturated fat and contain several vitamins and minerals, including vitamin E and potassium, and are high in dietary fiber. Avocados are versatile, chop them up as a garnish or puree them into a dressing. 
4. Nuts and seeds provide unique textures and flavors. 
5. Beans are a great source of lean protein.  
6. Homemade whole-wheat croutons are a great way to get in dietary fiber. 
7. Quinoa or bulgar are also a great addition to salads as they bring the best of both food groups to the table. 
8. Cheese is a good source of calcium and vitamin D. 
9. Eggs are also a great source of vitamin D and make a tasty addition to salads when prepared hard boiled. 
10. Fresh or dried fruits create a delicious flavor combination with many salads! 

Try experimenting with different flavors, colors, and textures within your salads while being mindful of your portion sizes; variety is key. 

Source: https://www.eatright.org/food/food-preparation/cooking-tips/build-a-healthy-salad