The Cadre + 10March 1998

Dietitian of Canada -- 5 Tips for Healthy Eating

1. Go for whole grains Whenever you can, choose whole grains such as whole wheat, wheat bran, oat bran, oatmeal, barley and bulghur. Grain eragees ait aceon her pp fee bes ibre in them Ip to keep you regular! *start your day with a bowl of whole grain cereal *make sandwiches on whole grain bread or rolls *add barley or brown rice to soups and stews *substitute bran or whole grain flour for part of the white flour when baking *snack on whole grain crackers

2. Take a bite from more vegetables and fruit Dark green and orange vegetables and orange fruit are the best - they're packed with nutrients and fibre! Eat a variety of vegetables fruit every day: *try a new vegetable or fruit this month *sprinkle some berries over cereal M er few pieces of fruit with lunch *have a salad with dark greens like spinach or romaine lettuce *make a vegetable stir fry for dinner 3. Make you day with milk products Milk products provide a generous source of calcium! Here are some ways to include milk products in your day: *drink and eat your milk too - add it to soups, puddings or home baked goods *make a dip with yogurt *add cottage cheese to lasagna

4. Pick a lean protein sie

Meat and meat alternatives can be great for protein, iron and other nutrients. Meat, poultry, fish and seafood can be cooked an prepared in many different ways. Try beans, dried peas, lentils, eggs, peanut butter and tofu for added variety to your meals. For lean protein choices: ;

*bake, broil, barbecue, or stir fry meat instead of deep

*try a meatless meal this week such as lentils and rice, quiche or omelette, bean salad with pita bread, or tofu burgers

5. Go easy on added fats

While fats and oils can add flavour to foods, try to use as little as possible. Here’s how: :

*try the lower fat versions of salad dressing and mayon- naise

*add a splash of herbed or flavoured vi to salads

*try mustard, pbrsstempealeher. oe

*use more herbs and spices to season your food

For more tips and recipes, visit the Dietitians of Canada’s website: http://www .dietitians.ca/eatwell

Fast Chili Fajitas

Prep time: 10 minutes

Cooking time: 5 minutes

Makes 8 to 10 Fajitas

} an ferably | red and | green >

viriin steak, or 3 chicken breasts, skinned and boned _

2tsp vegetable oil 1

2 ewer at 2

Itbsp chili powder 1Sml

2tsp oe 10m!

ltsp ied leaf oregano 10m!

1/4tsp each of salt and freshly ground black pepper Iml

13ecup salsa or spaghetti sauce 75ml

2 ___ large ripe tomatoes, chopped 2

wa 4 (optional)

Esteeahtaem (eanena

1. Slice onion and peppers into 1/4-inch (1/2 cm) strips. Slice meat or chicken into thin

narrow strips.

2. Heat oil in a large frying pan set over medium-heat. Add steak or chicken and cook,

gals

often, until meat is lightly browned or chicken loses its pink colour, about 2 to 3 minutes. Push to edges of frying pan. '

3. Reduce heat to medium. Add onion, peppers, garlic, chili powder, cumin and oregano. Sauté for 2 minutes, stirring often, or until onion is soft. Stir in salt, pepper, salsa, tomatoes and cayenne.

4. When mixture is hot, spoon into warm tortillas. Top with shredded lettuce, chopped avocado and light sour cream, if you wish. Roll up and serve immediately.

Sa Mix: Omit meat and double vegetables. Top with lots of grated cheddar or feta

crumb cheese. Per Fajita: Calories: 212g Protein: 12g Fat: 3, Carbohydrate: Fibre: 28 Excellent source: itamin C Good source: Iron