T.J. Samson | Destination Health | June 2018

June 2018 5 king tricks Nine r diet could add years to your life t knowing something—and e two entirely different things. So meal on the table, you may want ese two pages. Each one is a ily eat better—without sacrificing rotect everybody from serious to cancer and diabetes. ✦ Here’s FOOL YOUR EYES. Puree cooked orange veggies, such as carrots, sweet potatoes and but- ternut squash. Then add them to cheesy dishes, such as mac and cheese, lasagna, and baked en- chiladas. Since cheeses and the pureed veggies blend well, you can use less cheese, which tends to be high in saturated fat and sodium. TRY SOMETHING GRATE. Sneak more produce into your family’s diet by adding grated or chopped fruits or veg- gies to your favorite foods. A few ideas: Try shredded carrots in muffins or meat- loaf, grated apples in pancakes, or grated or chopped zucchini or spinach in lasagna and other pasta dishes. SAVE GOOD-FOR- YOU NUTRIENTS. Some minerals and vita- mins dissolve in cooking water. So steam vegeta- bles in a microwave or vegetable steamer. That way, veggies and cook- ing liquids usually stay separate. And resist the urge to rinse rice before cooking—that can wash nutrients straight down the drain. CREATE A RAINBOW. Choose produce of different hues to increase the variety of nutrients, minerals and phytochemicals—disease-fighting plant chemicals—in your diet. Tuck spinach leaves and sliced red pepper and avocado into sandwiches. Add sliced beets, dried cranberries, orange segments or sweet peas to salads. And top pizzas with colorful veggies. PLAN A POTATO BAR. Turn kids into veggie fans with a serve- yourself spread of baked potatoes and toppings. Among the options: chives, scallions, steamed broccoli, chopped tomato, salsa, diced avocado, low-fat shredded cheese and low-fat Greek yogurt. DON’T THROW AWAY A GOOD THING. Scrub—rather than peel—edible skin on produce such as carrots, potatoes and pears. It’s a rich source of vitamins, minerals and fiber. Consider: A medium baked potato with the skin on has twice the fiber of one without it—about 5 grams compared to 2.5. Ten Eleven Thirteen Fourteen Fifteen Twelve KEEP FISH HEART-HEALTHY. Fish such as salmon, albacore tuna and lake trout are rich in omega-3 fatty acids, which help reduce heart disease risk. But rather than smother fish in a creamy sauce, bake it with a splash of reduced-fat salad dressing, toma- toes and fresh herbs. Likewise, instead of deep-frying fish, oven-fry it. Dip it first in egg whites, then coat it in breadcrumbs and bake. Sources: Academy of Nutrition and Dietetics; American Heart Association; Fruits & Veggies— More Matters; U.S. Department of Agriculture eating