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HEALTHY EATING WITH FEAST IN A BASKET
Welcome to our segment on healthy eating. Each month we will include several nutritional tips, some tricks to reduce calories and sodium intake and at least one recipe.
Nutrition Tip….
Keep Your Diet Nutritionally Sound. Focus on green leafy vegetables, bright colored foods, berries, lean meats, fish and whole grains. Variety in the diet pays.
Less Calories….
Eat Protein Every Meal. In a European study, those who ate about 25% of their daily calories from protein had an easier time maintaining their weight loss. Protein may help because it keeps you feeling full longer and uses more calories during digestion.
Less Sodium…
Cooking with fresh ingredients makes it easier to control sodium. Clinical studies continue to document, that as people eat less sodium, their blood pressure drop dramatically.
Baked Salmon Dijon- 3 servings
½ cup fat –free sour cream
1 teaspoon dried dill
1 1½ tablespoon scallions, finely chopped
1 tablespoon Dijon mustard
1 tablespoon lemon juice
3 pieces 4oz salmon filets
¼ teaspoon garlic powder
¼ teaspoon black pepper
fat free cooking spray
Whisk sour cream, dill, scallions, mustard, and lemon juice in small bowl to blend. Preheat oven to 400 degrees. Lightly spray baking sheet with cooking spray. Place salmon, skin down, on prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce. Bake salmon until opaque in center, about 20 minutes
Serving size: 1 piece-about four ounces.
196 calories, 8g carbohydrates, 7g fat, 76 mg cholesterol, 229mg sodium
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