NYP Brooklyn Methodist

Winter 2018

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This recipe has been approved by the Department of Food and Nutrition Services at NewYork-Presbyterian Brooklyn Methodist Hospital. Keep apples, oranges, pears, grapes, bananas and other favorite fruits readily available to eat whole, mix together in a fruit cup or blend in a smoothie. PACK YOUR PROTEIN The typical American diet includes a high volume of protein, mostly from meat. "When switching to a mostly vegetarian diet, it is important to pack each meal with sufficient plant-based protein," Ms. Lease says. "Protein from foods like hummus, nuts, seeds and legumes, such as edamame and lentils, will help you stay energized and full between meals." ADD WHOLE GRAINS On occasion, substitute a serving of whole grains for bread. Whole grains add fiber to your diet to maintain your colon health and keep you feeling full for longer. Options for healthy grains include quinoa, whole-wheat couscous, farro, barley, oats and buckwheat—all of which can be used as foundations for filling, yet nutritious meals. A DOSE OF LOW-FAT DAIRY Incorporate plain, low-fat Greek yogurt with a tablespoon of granola sprinkled on top for breakfast, or include it with diced pieces of fresh fruit as a sweet finish to your lunch. Blend low-fat milk into a smoothie or drink a small glass of it with a meal. Top a savory dish with a sprinkle of cheese for extra flavor. FLEXITARIAN MENU OPTIONS Try a few of these meal ideas that follow the recommended calorie counts: Breakfast: Egg-and-vegetable muffins or one egg scrambled with chopped vegetables and low-fat cheese, served with one slice of 100 percent whole grain toast. Bread labeled as 100 percent whole wheat has no cholesterol or fat and contains 8 percent of protein per serving. Oatmeal or low-fat Greek yogurt topped with fresh fruit, nuts or chia seeds Breakfast burrito with turkey sausage, scrambled egg and sautéed vegetables Lunch: Spinach salad topped with almonds, walnuts, cashews or a few slices of avocado or turkey bacon with low-fat cheese and roasted vegetables Leftover stir-fry made with tofu or salmon, zucchini, yellow squash and onions and served on a bed of grains Dinner: Soups loaded with vegetables and a small amount of bite-size pieces of lean meat or fish Lentil pastas with vegetables, tossed with pesto and low-fat cheese Zucchini boats stuffed with white beans and tomato sauce Peppers stuffed with ground chicken meatloaf and a side of spinach and onions topped with melted shredded parmesan cheese "Ultimately you have to adjust your diet to what works for you," Ms. Lease says. "You don't need to eat meat with every meal or even every day to feel full. Incorporate heart-healthy fats and plenty of fiber so that you will feel satisfied after meals." SWEET POTATO FRIES Ingredients 3 medium sweet potatoes 3 tablespoons olive oil Salt and pepper to taste ½ teaspoon paprika ½ teaspoon garlic powder Directions Preheat oven to 425° Fahrenheit while washing, peeling and cutting sweet potatoes into thin wedges. Toss wedges in olive oil and sprinkle with remaining ingredients. Cook wedges for 20 minutes, tossing them occasionally for an even bake. Serve them without condiments to avoid added sugars. 1 2 3 4 Nutritional Information Servings: 6 Calories: 116 Total fat: 7g Cholesterol: 0mg Carbohydrates: 13g Sugars: 3g Protein: 1g Dietary fiber: 2g Sodium: 36mg Potassium: 219mg SWAP BLACK BEANS AND BROWN RICE FOR BEEF TO MAKE A VEGETARIAN, PROTEIN- PACKED MAIN COURSE WITH A SWEET SIDE TO ROUND OUT THE MEAL. F IN D A D O C T O R 718 . 49 9.C A R E ( 2 27 3 ) 25

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