52 THE QUEENS COURIER • HEALTH • MAY 4, 2017 FOR BREAKING NEWS VISIT WWW.QNS.COM health Think you’re eating well? Misconceptions lead to nutrient defi ciencies for many Th e good news? Americans think they are eating well; in fact, 60 percent say they eat a very healthy diet. Th e not-sogood Fresh ways to enjoy pizza night and make a balanced meal You know a balanced diet that includes plenty of fruits and vegetables is best for your health, but achieving that can be a challenge given everything you have to accomplish in a day. Daily meal planning doesn’t have to be such a chore if you turn to your freezer for a little help. In fact, starting with frozen prepared foods as the foundation of your dinner plate and adding side dishes with fresh fruit, vegetables, whole grains and/or low-fat dairy can make it possible to serve a balanced meal that is quick and tasty. And that works for pizza night, too! “Eating a balanced meal doesn’t mean you have to give up favorite foods like pizza,” says Bobby Parrish, Food Network personality and Today contributor. “It just means you need to be mindful of portion sizes and balance out your plate with a nutritious side dish of fresh vegetables, fruit and whole grains.” Research shows that Americans struggle with meeting recommended dietary guidelines. In fact, nine out of 10 people don’t get the daily recommended servings of fruits and vegetables, the Centers for Disease Control and Prevention say. A simple way to improve the mix of foods you’re eating is by supplementing something you already enjoy - like pizza - with side dishes made up of other food groups. Nestlé USA’s Balance Your Plate educational program aims to help you put together delicious and nutritious meals that incorporate both frozen and fresh foods. Th e website www.nestleusa.com/ balance provides information, tips and recipes to help consumers create easy, balanced meals that meet dietary guidelines. By choosing your favorite frozen dishes, like pizza, as the foundation of your meal, you can build a more balanced plate with these tips: • Make at least half your plate fruits and vegetables. For example, if you have a slice of cheese pizza, pair it with a fresh salad or your favorite vegetable side dish. • Figure out your portion by looking at the recommended Serving Size in the Nutrition Facts label. Here’s an easy idea for pizza portions: picture your hand as a pizza slice and plan to enjoy one or two hands’ worth. • Don’t be afraid to mix vegetables right into or on top of your pizza. For example, top cheese pizza with fresh tomato and basil aft er it comes out of the oven. • Bagged salad greens, spinach or salad kits are a great, speedy way to add greens to your plate. Parrish, who partnered with DiGiorno to create original side dish recipes, off ers these two nutritious and tasty salad recipes to pair with your favorite pizza to create a more balanced meal: Quinoa and Grapefruit Herb Salad Ingredients: • 2 cups of cooked quinoa • 1 grapefruit • 2 tablespoons pistachios, chopped and roasted (optional) • 1-2 small carrots, grated • 1 tablespoon each of fresh parsley and dill, chopped • Zest of 1 lemon • Juice of half a lemon • 1/4 teaspoon kosher salt • Couple cracks of black pepper • 2 tablespoons extra virgin olive oil Directions: Bring 1 3/4 cups of water to a boil and add 1/2 a teaspoon of salt. Add 3/4 cups of raw quinoa. Stir well, reduce to a simmer and cook uncovered for 20 minutes. Check the quinoa; the water should be absorbed and the grain should be fl uff y. If the quinoa has not unraveled, add another 1/4 cup of water and cook until the water evaporates and the quinoa looks cooked. Fluff with a fork and allow to cool for up to two hours, or you can make ahead of time and refrigerate overnight. Place the cooked, cooled quinoa in a large bowl. Using a knife, cut away all the skin from the grapefruit and cut all segments directly into the bowl. Add all the remaining ingredients and mix well. Check for taste; you may need to add more lemon juice. Th e salad will keep in the refrigerator for up to three days. Shaved Apple and Romaine Crunch Salad Ingredients: • 2 hearts of romaine lettuce • 1 sweet apple, like gala or pink lady • 2 tablespoons raisins • 1 tablespoon fresh chives, sliced • 2 teaspoons sesame seeds For the salad dressing: • 3 tablespoons tahini • 2 teaspoons agave nectar or honey • 1/2 teaspoon smoked paprika • Zest and juice of half a lemon • 1 teaspoon extra virgin olive oil • 1 teaspoon freshly chopped parsley • 1/4 teaspoon kosher salt • Couple cracks of black pepper • 2-4 tablespoons water Directions: Use a slicer or mandoline to thinly slice the apple. Place the slices in a large bowl and squeeze some lemon juice over the slices to prevent them from turning brown. Slice the romaine thinly and add it to the bowl along with the remaining salad ingredients. Set aside. For the dressing, add everything but the water to a small bowl and whisk to combine. Add enough water to loosen the dressing so it’s able to be poured. Check for seasoning; you may need a little more salt or lemon juice. Keep the dressing and salad in the fridge until ready to serve. Right before you dress the salad, add 1/4 teaspoon of salt and a couple cracks of pepper to the romaine mixture. Toss the salad with just enough dressing to coat everything, making sure not to over-dress the salad. Once the salad is dressed, it must be eaten and cannot be stored in the fridge. For more recipes, information and meal ideas, visit www.nestleusa.com/balance. Courtesy BPT news? Perception and reality may not be aligned. Only 6 percent of Americans report eating fi ve or more servings of fruits and vegetables per day, reveals recent research from supplement maker MegaFood. Th e discrepancy leaves a huge nutritional gap to fi ll. Th e survey results highlight another knowledge gap between Americans and healthy eating - you can eat plenty of healthy foods, and still not get the recommended daily allowances of key nutrients. For example, 52 percent of survey respondents say they think they get enough vitamin B6 in their diets. B6 is found in foods like bananas and avocados, plays an important role in producing fuel and energy, and is critical for optimal function of the brain, nervous and immune systems. However, the Centers for Disease Control and Prevention (CDC) say 30 million Americans are defi - cient in vitamin B6. Multiple studies have shown many Americans don’t get the recommended amounts of needed nutrients every day, yet two-thirds believe they can get all the required nutrients by eating a healthy diet, according to the MegaFood survey. As a result, the belief they don’t need a multivitamin is the top reason two in fi ve people don’t take one. “My experience consistently shows me that a large number of Americans live high-carb, high-sugar, caff eine-overloaded, stressed-out, no-exercise lives,” says Dr. Tieraona Low Dog, an internationally recognized expert in the fi elds of integrative medicine, herbal medicine and dietary supplementation, and author of National Geographic’s “Fortify Your Life: Your Guide to Vitamins, Minerals, and More.” “We may have good intentions when it comes to eating well, but the truth is that many of us fall short of an ideal diet - and even when we do our best to eat well, it is extremely diffi cult to get all the nutrients we need on a regular basis with diet alone.” What you can do It is possible to take steps to improve nutrition. Dr. Low Dog off ers these tips: * Know the nutrients you should be getting and the recommended daily amount for each. Th e National Institutes of Health provide online tables for recommended daily allowances of vitamins and minerals, based on age and gender. * Do your best to eat a balanced diet; it delivers health benefi ts beyond vitamin suffi ciency. Be sure to get at least fi ve servings of fruits and vegetables per day. * Supplement your good eating habits with a quality multivitamin. Eighty-one percent of consumers realize that not all multivitamins are the same. MegaFood makes a line of multivitamins formulated to support the health of men and women during various phases of life. Th ey’re made from real food from real family farmers. Th e line is gluten-, soy-, GMO- and dairy-free, and tested to be free of pesticides and herbicides. * In an eff ort to help bridge the nutritional gap, MegaFood has launched its MegaPledge campaign. Pledge to close your nutritional gap by taking a multivitamin and MegaFood will donate a bottle of multis to someone in need. Pledgers will receive a $5 coupon and be entered to win great prizes, including a year’s worth of multivitamins and an amazing wellness getaway. Additionally, MegaFood is teaming up with Wholesome Wave, a nonprofi t organization that empowers underserved consumers to make healthier food choices by increasing aff ordable access to fresh, local food. With every pledge, MegaFood will donate two servings of fruits and veggies to someone in need. Take the pledge at megafood.com/ pledge. Courtesy BPT
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