December 2014 Zehrs Meal Planning
December 2014 Zehrs Meal Planning
Health and Performance Centre December 2014 Newsletter Grocery Store Meals With the holidays approaching, it can be hard to find time to prepare meals for you and your family. Luckily, grocery stores are increasing the amount of ready-to-eat meals and snacks they offer. They can be a lifesaver on busy days! However, much like dining at restaurants/fast food chains, you must be careful not to sacrifice nutrition for the sake of convenience. Gabrielle Allison Registered Dietitian Nutritional considerations has 30 years of experience in nutrition counseling. She specializes in creating nutrition plans for individuals based on their personal health goals. One of the main concerns when it comes to ready-to-eat meals is sodium content. Much like processed foods, many pre-made meals are high in sodium, which could lead to bloating, dehydration, and high blood pressure in the long term. It can be easy to exceed the daily recommended intake of 1500 mg and even the upper limit of 2300 mg, so be mindful of the nutritional content of ready-to-eat meals. Since every grocery store offers different premade items, it’s a good idea to ask each one individually for detailed nutritional information. Many pre-made items may appear healthy, when in fact they are high in sodium and fat, due to sauces, dressings, cheese toppings, or other add-ons. Gabrielle also competes in women’s physique body building. She shares her unique expertise in weight loss and sport nutrition– in person or over the phone consultations. Visit our website www.uoguelph.ca/ hpc/ for more information. Call 519 767 5011 ext.1 to book an appointment. Mention this newsletter at your first appointment and receive $20 off your nutrition assessment Tip of the Month: Meal Planning To help overcome the challenge of preparing meals at home, planning ahead is extremely helpful for busy families! Here’s a simple 3step strategy: 1) Make a list of all your usual/favourite dinner meals. Get the whole family involved. Include quick and simple recipes. 2) List all major events in the upcoming week that will affect your dinner schedule. Choose meals from your “Dinner List” that will fit well with your schedule. 3) Create a shopping list that includes all ingredients needed for your planned meals. Cook up large batches so leftovers are always on hand for upcoming meals/snacks. Ready to Eat Meals from Zehrs We contacted Zehrs Registered Dietitian who provided us with samples of ready-to-eat menu items they frequently offer. Sodium is expressed here as a percentage of daily recommended values per serving. Opt for items with 5% DV per svg and less than 15%. Main Courses: • Poached Salmon with Sweet Chili Sauce and Sesame Seeds (13% DV per svg) • Chicken in Thai Green Curry Sauce (17% DV per svg) • Chicken Marsala (18% DV per svg) Side Dishes: • Spicy Rapini with Roasted Garlic (4% DV per svg) • Home-style Roasted Potatoes (1% DV per svg) • Roasted Butternut Squash with Cranberry (5% DV/svg) • Roasted Sweet Potato Fries (2% DV per svg) • Roasted Brussel Sprouts (1% DV per svg) • Red Quinoa Salad (5% DV per svg) • Mango Salsa (5% DV per svg) Zehrs uses the “Guiding Star Program” for their meals, a program where foods are assigned scores from 0-3, based on nutrient density. “Stars” are calculated based on: vitamins, fibre, omega-3 fatty acids, trans fats, saturated fats, added sodium, and added sugar. Check www.guidingstars.ca for details. For more information on family meals or individualized nutrition services, book an appointment with a Registered Dietitian at the Health and Performance Centre. Heidi’s Moroccan Quinoa Salad The following recipe allows you to premix all the dry ingredients in a jar – ready for a fast meal on a busy day. Also makes a great gift. By Heidi Smith, RD Makes 8 servings. Per svg: 195cal, 10g fat, 235mg sodium*, 6g pro, 30g carb, 4g fibre Ad d In gred ients To A Jar: 1 cup uncooked quinoa 1 vegetable broth bouillon cube (low sodium) 1 tsp each curry powder and cumin and brown sugar 1/2 tsp each ground coriander and salt (salt optional)* ¼ tsp fresh ground pepper 1 Tbsp each dried parsley and dried chives ½ cup raisins or chopped dried apricots F resh In gre dients to A dd : 2 cups water 1 can chickpeas (10 oz can) *draining & rinsing cuts sodium ~40% 1/2 cup each finely chopped red pepper, diced carrots and diced cucumber or zucchini 2 tbsp each olive oil and lemon juice Optional: 1/4 cup chopped fresh cilantro and toasted pine nuts; Pr eparation 1. Bring water to boil in a medium pot. 2. Add ingredients of your jar and gently stir until combined. Bring back to a boil, then cover and reduce heat to simmer 12 to 15 min, or until liquid appears to be soaked up. 3. Turn off heat and let sit covered for about 10 min. Fluff with a fork. This can now be cooled completely or made as a warm salad. 4. Transfer to a bowl either cooled or warm and add in all other ingredients. Mix well. Serve warm or refrigerate for a great salad. Great next day too!