A Cornucopia of Nutrients

In this edition, start your year off right . . .

February is the Month to Mend Broken Hearts

February is National Heart Month, and it’s a perfect opportunity to look at ways to improve your heart health. Two critical steps are…

March is National Nutrition Month^®

This is the perfect opportunity to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.

Salsa Turkey Ciabatta Sandwiches

A delicious sandwich with less than 10 grams of fat!

Discover Your Style

Use our calculator to assess your eating habits.

February is National Heart Month, and it’s a perfect opportunity to look at ways to improve your heart health. Two critical steps are to limit your intake of sodium and fat – especially saturated and trans fats!

According to the American Heart Association, healthy American adults should eat no more than 2,300 milligrams of sodium a day. This is about 1 teaspoon of sodium chloride (salt).

Here are a few ways to reduce your sodium intake:

• Choose fresh, frozen, or canned food items without added salts (read those nutrition labels!)

• Select unsalted nuts or seeds (they taste just as good as the salted versions)

• Limit the amount of salty snacks you eat like chips and pretzels (try unsalted pretzels with mustard)

• Avoid adding salt and canned vegetables to home-made dishes (taste it first – before you add salt)

• Select un-salted, fat-free broths, bouillons or soups

• Select fat-free or low-fat milks, low-sodium, low-fat cheeses, as well as low-fat yogurt

• When dining out, ask for your dish to be prepared without salt (the chef won’t mind)

• Use spices and herbs to enhance the taste of your food (such as salt-free blends like Mrs. Dash^®)

Your heart loves you. Return the favor without those extra salty flavors.

American Heart Association, 2005

What is a trans fat?

A type of fat that raises your LDL (bad cholesterol) that increases your risk for serious heart problems.

Where can I find a trans fat?

Those nasty trans fats are often hidden in vegetable shortening, some margarine, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. But here’s the good news: As of January 1, 2006, the FDA requires food labels to include trans fats! Manufacturers must list trans fats on a separate line (under saturated fat) on a food label. Now you’ll be able to find all the information you need about fat education:

• Total fat

• Saturated fat

• Trans fat

• Cholesterol

Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like shortening, margarine, butter, and lard.

Check the nutrition facts label to keep saturated and trans fats low.

Why is it important to have trans fat on a food label?

By adding trans fats to the food labels, you now have all the important information necessary to make heart healthy decisions, and to help you reduce the risk of coronary heart disease and/or high blood pressure. Knowledge is power, and now the power to help your heart is in your hands. Use it wisely.

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This is the perfect opportunity to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. Remember that New Year’s resolution?

Here are some tips towards a healthier lifestyle:

Eating right and being physically active are keys to a healthy lifestyle. The food and physical activity choices you make every day will affect your health in the future.

Make smart choices from every food group – put variety in your diet. Give your body the balanced nutrition it needs with nutrient-packed foods. Use “my pyramid” principles as a guide:

Make half your grains whole (6oz. per day)

Vary your veggies (2 1/2 cups per day)

Go lean with protein (5 1/2 oz per day)

Focus on fruit (2 cups per day)

Get your calcium rich foods (3 cups per day)

Physical activity should be part of everyday life

Know the limits of fats, sugars, and salt

Choose the most nutrient-rich foods – those packed with vitamins, minerals, fiber and other nutrients, but lower in calories.

Be sure to stay physically active. It is important to your overall health and fitness – plus it helps to control body weight, promotes a feeling of well-being, and reduces the risk of chronic disease.

National Nutrition Month^® is sponsored by the American Dietetic Association. For more information go to www.eatright.org.

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Salsa Turkey Ciabatta Sandwiches

3 oz Low/No Fat Cream Cheese

2 Tbsp. Thick and Chunky Salsa

1/2 tsp. Fresh Squeezed Lemon Juice

1/2 tsp Hot Pepper Sauce

1/2 tsp. Prepared Horseradish

Dash Light Chili Powder

Dash Ground Cumin

Dash Kosher Salt

Dash Black Pepper

4 each Individual Ciabatta Breads (3 to 4 oz. each)

1/2 tsp. Montreal Chicken Seasoning

12 oz. Sliced Deli Turkey Breast

4 each Green Leaf Lettuce Leaves

4 each Thin Slices Red Onion

12 each Slices Tomato

Directions:

For Salsa Spread, combine cream cheese, salsa, lemon juice, hot pepper sauce, horseradish, and spices. Blend well. Refrigerate until ready to use.

Preheat oven to 400° F.

Place ciabatta on baking sheet. Brush tops lightly with water. Sprinkle each ciabatta with 1/2 teaspoon Montreal seasoning. Bake 3 to 5 minutes. Cool to room temperature. Split each ciabatta horizontally.

Spread the cut sides of each ciabatta with Salsa Spread.

Layer the following on the bottom half of each ciabatta:

3 oz. turkey

1 leaf lettuce

1 slice onion

3 slices tomato

Top half of ciabatta

Cut in half diagonally.

Serve immediately.

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ARAMARK’s innovative Nutritional Dining Styles™ Calculator helps you to assess your personal eating habits, shows how they compare to other American adults, and teaches you simple steps (if needed) to make healthier choices when eating out.

Log on today at www.diningstyle.com to find out your style!

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These materials have been favorably reviewed and found to be consistent with sound nutrition practices.