By American Dietetic Association (ADA)
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Extra info for 365 Days of Healthy Eating from the American Dietetic Association
Use shredded cheese for more bonebuilding calcium, seasoned almond slivers for extra vitamin E, chopped sun-dried tomato for a bit of beta carotene and lycopene. • Take it up a notch. Spark up the taste with no-salt ﬂavorings: hot sauce on corn chowder or chopped cilantro on tomato soup. qxd 10/29/03 20 3:45 PM Page 20 365 DAYS OF HEALTHY EATING FROM THE ADA January 21 Orange You Glad! Slice into a tangy grapefruit. Peel a tangerine. Squeeze lemon in your tea. Citrus fruit, now in its peak season, offers you an ample supply of good nutrition!
Unless labeled as “reduced fat,” chicken hot dogs have as much fat and calories as those made with pork or beef. Air-popped popcorn still may be drizzled with butter or butter-ﬂavored oil. Even if reduced-fat peanut butter has less fat, it may have more corn syrup and as many calories to compensate. If you pick up a “healthy-sounding” food today, read the ﬁne print ﬁrst before you buy. • Do a fact check. Compare the label’s Nutrition Facts with those of the traditional version of the food. • Turn to the ingredient list.
Qxd 10/29/03 3:46 PM Page 35 FEBRUARY 13 35 • For less fat: tuna in spring water • For more ﬂavor: pasta sauces, soups, vegetables, fruit—seasoned with herbs, spices, chilies, or other ﬂavor ingredients Winter Gazpacho 1 141⁄2-ounce can chicken broth, preferably reduced sodium or Italian seasoned 1 141⁄2-ounce can diced “pastaready” tomatoes, undrained 1 8-ounce can zucchini in tomato sauce 2 ounces (about 1 cup) torn day-old Italian or French bread 1 15- to 151⁄2-ounce can chickpeas (garbanzo beans), rinsed and drained Freshly ground black pepper In a medium saucepan, bring broth and tomatoes to a boil.
365 Days of Healthy Eating from the American Dietetic Association by American Dietetic Association (ADA)