Cystic Fibrosis and Dietary Needs According to Age

What is Cystic Fibrosis?

Cystic fibrosis (CF) is a genetic disease that causes production of thick mucus in certain organs throughout the body, most commonly the lungs and pancreas. As mucus build-up increases in the lungs, breathing can become difficult; the mucus can also block ducts (pipes) of the pancreas and stop natural enzymes from reaching the intestines and helping the body break down and absorb the nutrients in food.

You Are What You Eat

 All children and adults need to be aware of what they eat whether they have been diagnosed with a disease that affects the digestive system or not. For people diagnosed with CF, not only do they need to make the right meal choices, but they also need to pay attention to the quality and quantity of food they eat and how frequently they eat.

The Cystic Fibrosis Foundation (CFF) recommends adjusting dietary needs according to age and overall weight and growth. It is important at all ages that parents are sensitive to their child’s eating behavior and food intake, through infancy, toddler years, childhood, and adolescence. During these stages, dietary choices and habits can affect the rest of the child’s life.

How Does CF Affect Nutrition?

Most people who have CF also have a condition known as exocrine pancreatic insufficiency (EPI), which means that the important digestive enzymes in the pancreas cannot reach the intestines to aid in the digestion of important nutrients such as fat, carbohydrates and protein. If these nutrients are not digested, all of the vitamins and minerals that are in them will not be absorbed into the body. In order for people who have EPI due to CF to digest and absorb the nutrients in food, they need to take supplemental pancreatic enzymes.

To get enough calories to promote normal weight gain and growth, individuals with CF may need to consume up to two times as many calories as a person without the disease. Also, to be sure that the correct amounts of vitamins are available, a multivitamin designed for people who have CF is usually prescribed.

Even though people who have CF need extra calories, this does not mean people with CF can eat foods like french fries covered in cheese as their only food at every meal! They need to balance food intake at meals and snacks to stay on track with weight gain, growth and overall healthy nutrition.

Cystic Fibrosis and Dietary Needs According to Age

It is important for parents, caregivers and patients to learn good nutrition habits and to understand the different dietary needs of people with CF at every age. The Cystic Fibrosis Foundation (CFF) recommends adjusting dietary needs according to age and overall weight and growth. During the early stages of life, dietary choices and habits can affect the rest of a child's life. It is also important for people with CF to maintain healthy nutrition habits as they become independent during the teen years and into adulthood.

Many people with CF also have a condition known as exocrine pancreatic insufficiency (EPI), in which they lack pancreatic enzymes necessary for proper food digestion. In particular, people with EPI due to CF have difficulty absorbing fats and nutrients provided by them. Therefore, key "fat-soluble" vitamins, including A, D, E and K, are not fully absorbed. People with CF usually take supplemental vitamins daily. Eating foods high in calcium, iron, sodium chloride and zinc, are also important for healthy nutrition. These essential minerals are also available as supplements.

EPI

(Most People who have CF also have a condition known as exocrine pancreatic insufficiency (EPI),which means that the important digestive enzymes in the pancreas cannot reach the intestines to aid in the digestion of important nutrients such as fat, carbohydrates and proteins. if these nutrients are not digested, all of the vitamins and minerals that are in them will not be absorbed into the body.

In order for people who have EPI due to CF to digest and absorb the nutrients in food, they need to take supplements pancreatic enzymes.)

Important Facts for Your Infant with CF

• A balanced diet which, includes optimal calories, vitamins and minerals is important for good nutritional health for your infant with EPI due to CF
• Your infant with CF needs more calories, vitamins and salt when compared to infants who do not have CF. Infants with EPI due to CF need to be given supplemental pancreatic enzymes every time they are fed
• Breast milk and/or infant formula is the best source of nutrition in your baby’s first year of life
• If a baby’s weight gain is slow, your CF Center dietitian or care provider may suggest ways for you to add extra calories to breast milk or formula
• Vitamin supplements are important for babies who have CF to help meet their nutritional needs. Your CF Center dietitian will prescribe the vitamins and minerals that are just right for your baby

• All people who have CF, including babies, need extra salt. It is very important that you add the amount of salt your CF Center dietitian has recommended to your baby’s meals. Too much or too little salt can be a problem for your baby

For most children and people without CF, "nutritious snacks" are lower in fat and calories than is recommended for children and adults with CF. So, in addition to eating higher quantities of nutritious snacks, people with CF are often also advised to “pack in” more calories and fat to each serving. People with CF and caregivers should work with their dietitian to make sure proper nutritional needs are met.

Developing Positive Eating Habits in Infants with CF

• Taking care of a newborn can be challenging. Newborns who are breast fed may want to eat frequently throughout the day and night. Formula fed babies may want to eat every three hours. Once you and your baby have a feeding routine, try to establish a feeding schedule that will make giving supplemental pancreatic enzymes a bit easier
• For a breast fed baby, keep track of how many times a day your baby is eating and how many wet diapers your baby has daily. This, along with weight gain, will help your CF Center dietitian know if your baby is getting enough breast milk
• For a formula fed baby, keep track of how many ounces of formula your baby is drinking with each feeding, how many wet diapers your baby has daily and how many times a day your baby is eating. Your CF Center dietitian will use the information to develop a nutrition plan
• The American Academy of Pediatrics (AAP) suggests that solid food be added to your baby’s diet at six months of age, but some babies may be ready for solids as early as 4 months. You can talk with your CF Center dietitian about adding solids
• Single-grain infant cereals (such as rice cereal) are a good first choice, with the gradual introduction of high calorie strained foods. Your CF Center dietitian can help you learn which strained foods are high in nutrition and calories

Important Facts for Your Toddler with CF

• A balanced diet, which includes optimal calories, vitamins and minerals, is key to good nutritional health for your toddler with EPI due to CF. Remember that your toddler with CF needs more calories, vitamins and salt than toddlers who do not have CF
• Toddlers with EPI due to CF need to take supplemental pancreatic enzymes every time they eat or drink anything that contains fat or protein
• Enzymes, vitamins and extra calories will help your toddler gain weight, grow and be healthy
• Toddlers who have CF need extra calories. Ways to add extra calories and nutrients include:

·         Whole milk at every meal. For extra calories add cream to the milk

·         Whole milk dairy products - like cottage cheese, yogurt and puddings - cream on cereal

·         Using healthy margarine or butter on hot foods, breads and crackers, and extra cheese in casseroles, on pizza and sandwiches puts more calories in the meal

·         Use whole grains and add fat such as margarine, butter, or cream cheese. Serve vegetables with margarine, butter, or salad dressing for dipping. Try ripe avocado as a treat. Dip fresh fruit in whole milk yogurt

·         Fat is the best source of calories for your toddler with CF. Each teaspoon of fat has 45 calories while protein and carbohydrates have 20 calories. So adding fats to all foods will increase the calories

·         Calcium is needed for healthy bones. According to the Institute of Medicine of the National Academies, a toddler needs about 700 mg of calcium daily, so including milk and other dairy products in your toddler’s diet is very important

• Toddlers who have CF need extra salt. Adding salt to food and providing salty snacks for your toddler will help replace the salt loss. You may need to add even more salt on hot and humid days if your toddler is very active. Talk with your dietitian about how much salt is best for your toddler.

Developing Positive Eating Habits in Toddlers with CF

• Set regular times for meals and snacks, so your toddler knows when to eat and can become familiar with a routine for mealtimes. It is recommended that your toddler eat in the same place for each meal or snack to help develop a feeding routine
• Limit drinks to meals and snacks. Drinking juice or milk from a sippy cup throughout the day can interfere with his or her appetite during snack or meal times. If your toddler is thirsty between snack and meals, offer water
• Toddlers can often become antsy and do not want to sit long enough to eat a full meal. By setting a good example and eating with your toddler, you can help them become a better eater
• When offering your toddler a drink or food, give them only healthy choices. For example, offer plain or chocolate milk or toast with cream cheese or butter. By doing this, your toddler can only make a good choice, yet feels they have some control over the choice
• Create a reward system such as a star chart for eating certain foods or for finishing a meal
• Let your toddler help with meal preparation. He or she can tear lettuce, rinse fruit or help to set the table

Important Facts for Your Child with CF

• A balanced diet, which includes optimal calories, vitamins and minerals, is important to good nutritional health for your child with EPI due to CF. Remember that your child with CF needs more calories, vitamins and salt than children who do not have CF
• Children with EPI due to CF need to take supplemental pancreatic enzymes every time they eat or drink anything that contains fat or protein
• Enzymes, vitamins and extra calories will help your child gain weight, grow and be healthy
• A child who has CF needs extra calories. To add extra calories and nutrition include:

·         Whole milk at every meal. For extra calories add cream to the milk

·         Whole milk dairy products - like cottage cheese, yogurt and puddings - cream on cereal

·         Using healthy margarine or butter on hot foods, breads and crackers, and extra cheese in casseroles, on pizza and sandwiches puts more calories in the meal

·         Use whole grains with added fat such as margarine, butter or cream cheese. Serve vegetables with margarine, butter or salad dressing for dipping. Try ripe avocado as a treat. Dip fresh fruit in whole milk yogurt. Spread peanut butter on toast, crackers and fruit

·         Fat is the best source of calories. Each teaspoon of fat has 45 calories while protein and carbohydrates have 20 calories. So adding fats to all foods will increase the calories

·         Calcium is needed for healthy bones. A child needs about 1,000-1,300 mg of calcium daily - about three or four servings of dairy products daily

• Children who have CF need extra salt to replace the salt lost in sweat throughout the day, so adding salt to food and planning salty snacks will help replace the salt loss. You may need to add even more salt on hot and humid days or if your child is very active. Talk with your dietitian about how much salt is best for your child

Developing Positive Eating Habits in Children with CF

• Set regular times for meals and snack, so your child knows when to eat and can become familiar with a routine for mealtimes. It is recommended that your child eat in the same place for each meal or snack to help develop a feeding routine
• Children can often become antsy and do not want to sit long enough to eat a full meal. By setting a good example and eating with your child, you can help him or her become a better eater
• Create a reward system such as a star chart for eating certain foods or for finishing a meal
• Let your child help with meal preparation. He or she can tear lettuce, rinse fruit or help to set the table
• If your child is a picky eater, pay attention to their favorite foods and adapt meals/menus as their food likes change. It is also helpful to keep food choices simple and make them as attractive as possible. Try making the food on your child’s plate colorful
• Be creative with foods. Make faces on pancakes, cut sandwiches in interesting shapes with cookie cutters, or use vegetables to make faces on mashed potatoes
• As children with CF get older, try to make meal planning and preparation part of your family’s weekly routine. Let each child make a dinner suggestion for a family meal. Fill in the foods such as vegetables or milk to make the meals balanced
• When your child with CF starts sleeping over at friends’ homes, speak with the friends’ parents about your child’s dietary needs. Encourage your child to make healthy choices when eating at their friends’ homes, and pack CF friendly snacks
• When going on vacation with a child with CF, call the hotel ahead of time to arrange for a refrigerator in your room, if available. If you are flying or have a long car trip, bring a bag of snacks such as crackers with peanut butter, muffins or sandwiches to help make the trip go smoothly

Healthy Bones in Children with CF

• It can be difficult for your child to absorb many essential nutrients from food, such as calcium and vitamins D and K, which are beneficial to build strong bones
• To optimize early bone mineral growth, your child should:

·         Intake 1,000 - 1,300 mg of calcium daily or about four servings of dairy products every day, such as whole milk, full-fat yogurt and full-fat cheese. For extra calcium, children can consume calcium-fortified cereals, breads and drinks

·         Eat foods high in zinc and protein, such as meats, eggs and nuts, to aid in bone growth

·         Participate in regular exercise and physical activity to help build more bone early in life. Activities that include running and jumping, such as tag, jumping rope, basketball and soccer, are especially good for developing strong, healthy bones. Keep in mind that exercise burns calories, so it is essential for your child to eat high calorie meals or snacks before and after physical activity.

Important Facts for Your Teen with CF

• Since the teen years are a time of rapid growth, a balanced diet, which includes optimal calories, vitamins and minerals, is important for good nutritional health for any teen with EPI due to CF. Remember that teens with CF need more calories, vitamins and salt than teens who do not have CF. Even if teens eat a diet that is well-balanced, they may also need to take additional vitamin supplements in order to maintain normal vitamin levels
• In addition, teens with EPI due to CF need to take supplemental pancreatic enzymes every time they eat or drink anything that contains fat or protein. It may be helpful to keep a supply of enzymes wherever you go
• The teen years can be a very busy time with many school and social activities, so getting the necessary daily nutrients can be a challenge. Keeping a supply of healthy snacks in a backpack or locker is a good idea. Examples of healthy snacks include: nuts, trail mix, packaged peanut butter or cheese crackers, canned shakes, or granola bars
• Examples of protein sources include:  meat and meat products, milk and milk products, fish, seafood, soy products such as tofu, beans, eggs and nuts

·         Foods high in protein are often rich in vitamins, minerals and fat

• Additional iron is needed during puberty when muscles and blood volume increases. Meats are the best source of iron
• It can be a challenge to include fruits and vegetables in a high calorie diet. Think about topping ice cream, yogurt, or pudding with fresh fruit. Add vegetables to pizza, lettuce and tomato to sandwiches, and shredded carrots to spaghetti sauce
• Calcium is needed for healthy bones and teens may need 1,300 – 1,500 mg of calcium daily - about four servings of dairy products every day

·         Whole milk and whole milk products, cottage cheese and yogurt have a lot of calories and calcium

• Blend whole milk into milkshakes, melt butter over cooked vegetables, or eat snacks like fresh celery and carrots with a creamy dip
• Fat is the best source of calories. Each teaspoon of fat has 45 calories while protein and carbohydrates have 20 calories. So adding fats to all foods will increase the calories
• Teens who have CF need extra salt to replace the salt lost in sweat throughout the day, so adding salt to food and planning salty snacks will help replace the salt loss. Some teens enjoy eating Chinese noodle soups, pickles, pretzels or chips as a way to get extra salt. You may need to add even more salt on hot and humid days or if you are very active. Talk with your dietitian about how much salt is best for your lifestyle

Developing Positive Eating Habits in Teens with CF

• Encourage your teen to make healthy choices when eating at their friends’ homes, and pack CF friendly snacks
• When going on vacation with a teen with CF, call the hotel ahead of time to arrange for a refrigerator in your room, if available. If you are flying or have a long car trip, bring a bag of snacks such as crackers with peanut butter, muffins or sandwiches to help make the trip go smoothly
• As your teen starts becoming more independent, make an effort to involve him or her in meal preparation including: planning meals, buying foods and cooking. Take your teen to the supermarket and have them participate in shopping for groceries. They may enjoy watching the cooking shows on TV and find recipes online to make for the family

Healthy Bones in Teens with CF

• Having strong, healthy bones is essential for overall good health. Strong bones require enough minerals such as calcium, phosphorus, magnesium and fluoride. When a person does not get enough of these minerals it may lead to either osteoporosis or osteopenia, which means the bones are not as dense as they should be
• Maintaining a well-balanced diet and developing eating habits that build strong bones is especially important for teens entering puberty, a crucial stage in the body’s bone development
• To prevent bone density loss, teens should:

·         Intake 1,300 – 1500 mg of calcium daily or about four servings of dairy products every day, such as whole milk, full-fat yogurt and full-fat cheese. For extra calcium, teens can consume calcium-fortified cereals, breads and drinks, as well as add powdered dry milk to recipes

·         Eat food rich in fat-soluble vitamins D, K and A, which help the body absorb calcium and therefore increase bone density. Egg yolks and fatty fishes, such as salmon and tuna are a good source of these key vitamins

·         Take vitamin supplements designed for people with CF to help build healthy bones

·         Choose foods high in zinc and protein, such as meats, eggs and nuts, to aid in bone growth and maintenance of healthy bone tissue

·         Avoid caffeinated and carbonated drinks like soda and coffee, as they may contribute to lower bone density and do not contain the calcium and vitamin D necessary for bone production

·         Engage in regular exercise and physical activity to help build more bone early in life. A combination of weight-bearing and resistance exercises, like running, walking and weight lifting, are important to good bone health. However, exercise burns calories, so it is essential to eat high calorie meals or snacks before and after physical activity. If your teen is not accustomed to regular physical activity, talk to your CF center care team about building an exercise program to address their health needs

 Important Facts for Adults with CF

• A balanced diet which includes optimal calories, vitamins and minerals is important for good nutritional health for any adult with EPI due to CF. Remember that you need more calories, vitamins and salt than adults who do not have CF. Even if adults eat a diet that is well-balanced, they may also need to take additional vitamin supplements in order to maintain normal vitamin levels
• Adults with EPI due to CF need to take supplemental pancreatic enzymes every time they eat or drink anything that contains fat or protein. It may be helpful to keep a supply of enzymes with you wherever you go
• Examples of protein sources include: meat and meat products, milk and milk products, fish, seafood, soy products such as tofu, beans, eggs and nuts

·         Food high in protein is often rich in vitamins, minerals and fat

• Additionally, adults should plan their meals ahead for work, parenting and other responsibilities

·         Cook once and eat twice. Make extra servings of meals (such as lasagna) to eat the next day or freeze for later in the week

·         Buy foods in bulk and freeze it in serving sizes that can be defrosted or reheated for a quick snack or meal

·         Keep foods such as nuts, trail mix, pretzels, or canned shakes in your car, desk drawer, or backpack so you always have an available quick snack

• It can be a challenge to include fruits and vegetables in a high calorie diet. Think about topping ice cream, yogurt, or pudding with fresh fruit. Add vegetables to pizza, lettuce and tomato to sandwiches, and shredded carrots to spaghetti sauce
• Calcium is needed for healthy bones and adults may need 1,000 mg of calcium daily - about three or four servings of dairy products every day

·         Whole milk and whole milk products, cottage cheese and yogurt have a lot of calories and calcium

• Fat is the best source of calories. Each teaspoon of fat has 45 calories while protein and carbohydrates have 20. So adding fats to all foods will increase the calories
• Adults who have CF need extra salt to replace the salt lost in sweat throughout the day, so adding salt to food and planning salty snacks will help replace the salt loss. Some adults enjoy eating Chinese noodle soups, pickles, pretzels or chips as a way to get extra salt. You may need to add more salt on hot and humid days or if you are very active. Talk with your dietitian about how much salt is best for your lifestyle

Developing Positive Eating Habits in Adults with CF

• Plan your meals the night before or in the morning and pack a lunch and snacks you can eat while on the go
• Prepare in advance for times when you are very busy at work or college; keep healthy and nutritious snacks in a refrigerator or freezer in your office or dorm
• When going on vacation, call the hotel ahead of time to arrange for a refrigerator in your room, if available. If you are flying or have a long car trip, bring a bag of snacks such as crackers with peanut butter, muffins or sandwiches to help make the trip go smoothly
• If you are planning to eat out for meals, see if the restaurant has a menu online prior to going. You can plan what you are going to eat before you get to the restaurant

Healthy Bones in Adults with CF

• Having strong, healthy bones is essential for overall good health. Strong bones require enough minerals such as calcium, phosphorus, magnesium and fluoride. When a person does not get enough of these minerals it may lead to either osteoporosis or osteopenia, which means the bones are not as dense as they should be
• By following a well-balanced diet and maintaining an ideal body weight, you may be able to  prevent bone density loss and maintain healthy bone tissue
• To optimize bone health through nutritional habits, adults should:

·         Intake 1,000 – 1300 mg of calcium daily or about three or four servings of dairy products every day, such as whole milk, full-fat yogurt and full-fat cheese. For extra calcium adults can consume calcium-fortified cereals, breads and drinks, as well as add powdered dry milk to recipes

·         Eat food rich in fat-soluble vitamins D, K and A, which help the body absorb calcium and therefore increase bone density. Egg yolks and fatty fishes, such as salmon and tuna, are a good sources of these key vitamins

·         Take vitamin supplements designed for people with CF to help maintain healthy bones

·         Choose foods high in zinc and protein, such as meats, eggs and nuts, to aid in bone growth and the maintenance of healthy bone tissue

·         Avoid caffeinated, alcoholic and carbonated drinks like soda and coffee, as they may contribute to lower bone density and do not contain the calcium and vitamin D necessary for bone production

·         Engage in regular exercise and physical activity to help build and maintain strong bones.  A combination of weight-bearing and resistance exercises, like running, walking and weight lifting, are important for good bone health. However, exercise burns calories, so it is essential for you to eat high calorie meals or snacks before and after physical activity. If you are not accustomed to regular physical activity, talk to your CF center care team about building an exercise program to address your health needs

For Recipes Please visit the next Blog (Recipes for Cystic Fibrosis)

Healthy Recipes for Heart Patients

Healthy Recipes

Making Fast, Healthy, and Delicious Meals

For many of us with hectic lives, it’s often quicker and easier to heat a frozen dinner or grab a takeout than cook a meal from scratch. But there is a healthy alternative. Preparing food the old fashioned way—at home in your own kitchen—doesn’t have to be time consuming or complicated. With some simple guidelines, you can create quick, delicious meals the whole family will enjoy.

In This Article:

• Making, fast, healthy meals
• Healthy breakfast recipes
• Healthy lunch recipes
• Healthy dinner recipes
• Healthy dessert recipes
• Healthy snacks
• Making your favorite recipe healthier
• Time saving tips

Healthy Recipes: Making fast, healthy, and delicious meals

Taking a few minutes to prepare quick and healthy meals gives you more control over what you and your family are eating. Seeking out a variety of healthy recipes and preparing nutritious meals can help prevent many common medical conditions, and engages your senses in a sumptuous world of flavors, textures, aromas, sights, and sounds. It can also be a wonderful way to bring your family together, while helping you save money.

Healthy breakfast recipes

Many people feel too busy to take 15 minutes for breakfast every day. But this vital first meal of the day gets your metabolism going and gives you energy. People who eat breakfast are less likely to be overweight. Breakfast can be quick, easy, and nutritious. Try starting your day with one of these tasty recipes:

Apple Cinnamon Oatmeal

Apples are naturally sweet, helping to curb your cravings for sweets in a natural way. They have fiber and vitamin C.

Cinnamon has many beneficial properties, including a mild anti-inflammatory effect, anti-microbial properties (helps stop the growth of bacteria as well as fungi), and better blood sugar control. It’s also an excellent source of manganese and the smell can boost brain activity.

Ingredients:

• 1/3 cup rolled oats (or steel cut oats*)
• 2/3 cup liquid (1 cup liquid for steel cut oats*)
• 1/2 an apple cut into small pieces
• 1/2 tsp. cinnamon
• Dash of salt

Directions:

1. Add all ingredients to a small pot.
2. Bring to a boil, then turn down to a simmer and cook until soft, about 5 to 7 minutes (about 20 minutes for steel cut oats*).

* Steel Cut Oats are a much heartier cereal. They have more fiber and nutrients. They have a wonderful, chewy texture and you will stay full longer when you eat steel cut oats.

Veggie Scramble or Omelet*

Eggs have riboflavin, vitamin B12, and phosphorus, and are a very good source of protein and
selenium.

Ingredients:

• 2 eggs (or 1 egg & 1 egg white)
• 2 Tbsp. liquid (i.e. milk, rice beverage, or water)
• 1/4 cup veggies of your choice
• 1 tsp. olive oil (1 tsp. more for an omelet*)
• 2 Tbsp. onion, diced (optional)
• Dash of salt & pepper

Directions:

1. Break eggs into a bowl, add liquid and whisk eggs. Set aside.
2. In a small frying pan add 1 tsp. oil and when it’s at a medium heat add the onions.
3. Sauté onions for a couple minutes, until they are translucent and soft.
4. Add other veggies and sauté for another 5 minutes or until the veggies are cooked how you like them.
5. If making a scramble, pour the egg mix into the pan with the veggies and gently stir until the eggs are done.
6. Add salt & pepper at the end.
7. If making an omelet*, transfer the veggies into a bowl.
8. Add 1 tsp. oil and let heat briefly.
9. Pour the eggs into the pan and swirl to the edges.
10. After about a minute, when the egg is about halfway set, add the veggies on half of the egg.
11. Add salt & pepper.
12. Gently fold the egg side without veggies over onto the veggies.
13. Cook until the egg is done.

*Steps 1 – 4 are for either item, steps 7 – 13 continue the process for making an omelet.

Oat Pancakes

Adapted from a recipe by Deborah Madison in Vegetarian Cooking for Everyone

Oats are a good source of vitamin A, riboflavin, folate, calcium, phosphorus and selenium, as well as thiamin, niacin, vitamin B6, iron, and manganese.

Ingredients:

• 1½ cups rolled oats
• 1½ cups plain low-fat yogurt plus 1/2 cup milk
• 2 eggs
• 1 tsp. vanilla
• 1 Tbsp. sweetener (i.e. maple syrup, brown sugar, or agave nectar)
• 1/4 cup olive oil
• dash of salt
• 1/2 cup whole wheat or spelt flour (or any other flour)
• 1/2 tsp. baking soda
• Dash of nutmeg (optional)
• 1 tsp. cinnamon (optional)

Directions:

1. Stir together oats and yogurt mixture. Let stand for 5 to 10 minutes.
2. Add eggs, vanilla, sweetener, and oil. Mix well.
3. Add dry ingredients and mix well.
4. Heat a skillet or griddle to medium heat.
5. Pour 1/4 cup of batter onto heated skillet for each pancake and spread out the batter a little (so it’s even and flat).
6. Let cook until bubbles form on the top.
7. Flip* and cook the other side until golden brown.

*Only flip once. These pancakes stay very moist inside.

Polenta Fritters

Try this tasty recipe for Polenta Fritters.

Ingredients:

• 1 cup water
• 1 cup milk
• 1 Tbsp. oil
• 1 tsp. salt
• 1 cup polenta (coarse cornmeal)
• 2 eggs
• 1 tsp. cinnamon (optional)

Directions:

1. Place all ingredients in a pot.
2. Bring to a boil then turn down to medium low heat for 10 – 15 minutes, stirring often.
3. Pour into a dish and cool overnight.
4. Slice and bake in the oven or lightly fry.
5. Serve with applesauce or other fruit.

Spaghetti Squash Potato Pancakes

Spaghetti squash is a great source of various vitamins, minerals such as niacin, vitamins B6 and C, potassium, and manganese, as well as fiber. Potatoes are also a wonderful source of potassium and vitamins B6 and C.

Ingredients:

• 3 cups cooked spaghetti squash*
• 4 medium potatoes, grated
• 2 eggs
• 2 heaping Tbsp. of flour (any type)
• 1 – 2 tsp. salt
• Breadcrumbs or oatmeal if the batter is too runny
• 1 tsp. cinnamon & dash of nutmeg (sweet)**
• 1 – 2 tsp. herbs such as basil, oregano, rosemary, thyme (savory)**

Directions:

1. Combine all ingredients.
2. Heat a frying pan to medium-high heat.
3. Add olive oil to the pan, swirl around then drop in the batter in 1/4 cup amounts. In a large pan you can fit 3 or 4 at a time.
4. When golden brown on the bottom flip them and cook the second side. These are best when cooked slowly so that the potato is nice and soft and the outside is a golden brown.

Serve with applesauce or other fruit. These also make a great side or main dish for lunch or dinner

*Spaghetti squash is easy to cook – simply bake in the oven at 400 degrees for 45 minutes to 1 hour depending on the size. Be sure to poke holes in the squash before baking so that it does not explode in the oven.

**Add either the sweet spices or the savory herbs, not both.

Nut Butter Banana Toast

This simple breakfast gives you a nutritious mixture of whole grains, protein, and fruit, plus it tastes great. Simply spread whole grain toast with your favorite nut butter and cut slices of banana on top.

Healthy lunch recipes

If you have a busy schedule, lunch can often be a rushed meal—a takeout eaten at your desk or a quick bite in a diner or restaurant. But with a little planning, it’s easy to prepare a nutritious and tasty lunch yourself. Things like sandwiches or leftovers from a previous dinner can make quick, easy, and healthy lunchtime meals.

Veggie Deluxe Sandwich

Avocados are high in the good monounsaturated fat, which has been shown to actually help lower cholesterol levels.

Ingredients:

• 2 slices whole wheat bread
• 2 Tbsp. hummus
• 1/4 avocado, sliced
• 2 oz. low-fat cheese
• 1 large leaf of lettuce, torn into large pieces
• 1 small tomato, sliced
• Other veggies of your choice (shredded carrots, sliced cucumbers, onion slices, etc.)
• Dash of vinegar & olive oil (optional)

Directions:

1. Spread the hummus on one side of each slice of bread.
2. Add all other ingredients in layers.
3. Add the vinegar & oil over the veggies.

Build Your Own Sandwich

Most work places have refrigerators, so bring some lean lunchmeat, lettuce, tomato, cucumber, or other veggie toppings you enjoy and a loaf of hearty whole wheat bread to make your own sandwiches for lunch. Save time, money, and your health. Spice it up with different condiments like mustard, hummus, or pickles.

Grilled Chicken & Artichoke Salad

Artichokes are an antioxidant powerhouse because of their phytonutrients. They are filled with vitamin C, magnesium, potassium, fiber, and much more.

Ingredients:

• 2 cups mixed greens
• 3 artichoke hearts, cut into quarters
• 2 oz. chicken breast, cut into small chunks
• 1/2 cup cucumbers, sliced
• 1/4 cup carrots, sliced
• 1 medium tomato, cut into small wedges
• Vinaigrette dressing*

Directions:

1. Toss mixed greens with tomatoes, cucumbers, carrots (and any other veggies you wish to add).
2. Top with the artichokes and the chicken.
3. Add vinaigrette dressing.

*Vinaigrette dressing is easy to make. Mix 2 tsp. vinegar (or lemon) with 1/2 tsp. mustard, then add 1 – 2 Tbsp. olive oil and season with salt & pepper (and any other herbs you like such as dill or basil).

Whole Grain Salad

Any cooked grain will work for this twist on a salad. Yes, whole grains taste great cold!

Ingredients:

• 1 cup cooked whole grain (such as brown rice, wild rice, millet or barley), 1 scallion, sliced
• 1 small celery stalk, sliced
• 1/2 bell pepper, seeded and chopped
• 1/2 cup mandarin oranges
• 2 Tbsp. raisins
• 2 Tbsp. toasted nuts
• 2 cups lettuce greens (mixed or romaine)

Dressing:

• 1 Tbsp. olive oil
• 1 Tbsp. cider vinegar
• 1 tsp. orange or mandarin juice
• 1/2 garlic clove pressed
• 1 tsp. low sodium soy sauce
• dash of salt & pepper

Directions:

1. In a small bowl add the grain and all other ingredients, except the lettuce.
2. Toss with the dressing and let sit for at least few minutes for flavors to meld.
3. Sprinkle dressed ingredients onto the lettuce.
4. If needed, drizzle a little more olive oil and vinegar over the salad.

Potato Lentil Soup with Greens

Green veggies are the foods most missing from our modern diet. Greens are packed with iron, calcium, magnesium, potassium, phosphorous, zinc and vitamins A, C, E, and K. They also have tons of fiber, folic acid, chlorophyll and more.

Ingredients:

• 1 Tbsp. oil
• 1 large onion, chopped
• 2 large carrots, chopped
• 2 – 3 stalks of celery, chopped
• 2 – 3 red potatoes, cut into cubes
• 2 – 3 cups of a hearty green (one type or a mixture of kale, mustard, collards, etc.), washed, stripped form stalks, and coarsely torn into small pieces
• 1½ cups red lentils, rinsed
• 6 cups water or veggie stock
• 1 tsp. cumin
• 2 tsp. turmeric
• 1/2 tsp. thyme
• 1/2 tsp. oregano
• 1/2 tsp. basil
• 2 bay leaves
• 1 tsp. salt (or to taste)
• Lemon juice to taste (about ½ a lemon)

Directions:

1. Heat oil in a stockpot over medium heat.
2. Add onions and sauté for 10 – 15 minutes, until caramelized (golden & sweet).
3. Add cumin to onions and sauté for a minute more.
4. Add turmeric, thyme, oregano, basil, carrots, celery, potatoes, lentils, water, and bay leaves.
5. Bring to a boil, then turn down heat to simmer and cook partially covered for about 25 minutes, stirring occasionally.
6. Lentils will look creamy when done, at that point, add salt and chopped kale.
7. Simmer, covered, for 5 – 10 minutes until greens are tender.
8. Add lemon juice and adjust seasonings if necessary.
9. Serve on its own for a lighter meal, or over a whole grain (i.e. brown rice) for a heartier meal.

Hummus

Hummus is made from chickpeas which provide not just protein, but also fiber, copper, folate, and manganese.

Ingredients:

• 2 cans of chick peas (garbanzo beans)
• 2 small cloves of garlic
• 3 Tbsp. Tahini (sesame seed paste)
• Juice of two lemons (about ¼ - 1/3 cup) plus 2 Tbsp. water
• ½ tsp. salt (or to taste)
• ½ tsp. cumin
• ¼ cup olive oil

Directions:

1. Place chick peas, garlic, tahini, lemon juice, and water into a food processor
2. Blend until smooth
3. Add salt and cumin, blend thoroughly
4. Add olive oil while blending
5. This recipe is very easy to alter. Be creative. Try adding other herbs or spices that you like, such as dill or pesto.

Healthy dinner recipes

For many of us dinner is typically the major meal of the day. It can feel overwhelming to come home from work and still need to prepare a meal for yourself and your family. Thankfully, there are a number of ways to make cooking dinner at home quick, easy, tasty, and fun.
First, you can think of the time as an activity that brings the family together. Get the kids involved in helping prepare the meal. They can do things like washing and tearing up vegetables and measuring out ingredients.
Chop vegetables ahead of time over the weekend or on a night when you have more time and energy. Store them in containers in the fridge and use them as needed.
Use a crockpot so that meals are ready when you get home. You can eat right away and use the time after dinner to do other things or plan for tomorrow’s meals.

Sweet Potato Burritos or Tacos

Sweet potatoes are filled with carotenoids, vitamins A, B6, C, potassium, manganese, and fiber.

Ingredients:

• 1 large sweet potato, grated or diced into small cubes
• 1 large onion, chopped
• 2 cloves of garlic, minced or pressed
• 1 Tbsp. olive oil
• 2 Tbsp. curry
• 2 tsp. cumin
• 1 tsp. chili powder (optional)
• Salt & pepper to taste
• 2 cups black beans, heated
• Grated low-fat cheese
• Salsa
• 1 avocado sliced
• Tortilla shells – for either burritos (large) or tacos (small)

Directions:

1. Add olive oil to a large skillet and add the onions, sauté until translucent.
2. Add garlic, curry and cumin. Sauté until fragrant.
3. Add sweet potatoes and chili powder. Mix thoroughly. Sauté for a minute or two, stirring
   continuously.
4. Add 1 – 2 Tbsp. of water, cover and cook until sweet potatoes are tender (about 5 to 7 minutes).
5. Heat beans, grate cheese, slice avocado.
6. Warm tortillas for 5 minutes in the oven or toaster oven.
7. Add sweet potato mixture and beans on to the tortilla shells.
8. Sprinkle with cheese. Add salsa and avocado. Enjoy!

Quiche with Ham & Broccoli

This healthier quiche gets its rich taste from eggs and low-fat cheese instead of heavy cream. Serve it for dinner or anytime.

Ingredients:

• 1 piecrust for a 9” pie plate
• 1¼ cups low-fat shredded cheese (i.e. Colby or Monterey Jack)
• 2 large broccoli florets, cut into small pieces
• Sea salt and ground black pepper, to taste
• 6 eggs (or 4 eggs & 2 egg whites)
• 1/3 cup low-fat milk (or rice milk, soymilk or water)
• 3 thin slices fresh deli ham, cut into pieces

Directions:

• Preheat oven to 350°F.
• Prepare the piecrust in a 9” pie plate.
• Spread some of the cheese over bottom of plate.
• Coat a skillet with cooking spray or a little oil and heat on medium.
• Add broccoli and cook until tender, about 5-8 minutes.
• Season with salt and pepper, to taste, and set aside.
• In a large bowl, whisk together eggs and milk. Season with pepper, to taste.
• Stir in remaining cheese, broccoli and ham.
• Pour into pie plate and bake for 30 – 35 minutes or until center is set.
• Cool quiche for 10 minutes on a rack, slice into 6 equal wedges and serve.

Chicken Marbella (Simplified)

Prunes are a good source of vitamin A, potassium, and copper, as well as fiber.

Ingredients:

• 1½ - 2 lbs. chicken legs, thighs, or breasts without the skin
• 1 onion chopped
• 1 or 2 cloves of garlic crushed
• 2 cups of prunes (~ 8 oz)
• 2 cups balsamic vinegar
• 2 cups water
• 1 tsp. salt
• Fresh ground black pepper
• Herbs (i.e. oregano, thyme, basil, rosemary)

Directions:

1. Place all ingredients into a large baking dish (9x12 pan works well) so that the chicken is almost completely covered by the liquid.
2. Bake at 400 degrees for 20 minutes.
3. Turn oven down to 325 degrees for another 15 or 20 minutes.

Bean Burgers

Black beans are extremely high in cholesterol lowering fiber. They also are comparable to grapes and cranberries for their anti-oxidant properties. When eaten with whole grains, such as brown rice, they make a virtually fat-free complete protein.

Ingredients:

• 1 16 oz. can of black beans, mostly drained & mashed until smooth (other beans work, too)
• 1 egg beaten
• 1/2 cup bread crumbs
• 1/4 cup onion, chopped
• 1/4 cup low-fat cheese
• Dash of salt
• 1/2 tsp. cumin (optional)

Directions:

1. Mix all ingredients together.
2. Form into patties and place on a slightly greased cookie sheet (or onto a frying pan or skillet).
3. Broil (or fry) until one side is brown & slightly crisp.
4. Carefully flip and broil (or fry) the other side until also brown & slightly crisp.
5. Enjoy with all the usual hamburger fixings.

Spinach Veggie Lasagna

Packed with flavor and veggies, this dish is a nice alternative to the more typical tomato based lasagna.

Ingredients:

• 1 16 oz. package whole wheat lasagna noodles
• 2 cups fresh spinach, coarsely chopped (or 1 package frozen, chopped spinach)
• 1 onion, chopped
• 2 Tbsp. olive oil
• 2 cloves garlic, chopped or minced
• 1/2 cup parmesan cheese, grated
• 1 cups low-fat ricotta cheese
• 1 egg
• 1/4 cup low fat milk (or any other liquid)
• 3/4 cup low fat cheese, grated
• 3 plum tomatoes, sliced (optional)
• 2 zucchini, sliced
• Herbs such as oregano and thyme
• Salt & fresh ground pepper

Directions:

1. Preheat oven to 375 degrees.
2. Prepare lasagna noodles (instant or no bake also work great).
3. Sauté onion and garlic over medium heat in 1 Tbsp. of olive oil.
4. Add zucchini and sauté until slightly cooked (about 5 minutes).
5. Add the spinach, if using fresh and sauté with the onions until slightly wilted – about 2 minutes (Prepare frozen spinach as directed, drain and very briefly sauté with the onions).
6. Set aside 1/4 cup of the veggie mix.
7. In a bowl mix the ricotta, 1/4 cup water, and the egg. Then add the remaining veggie mix and stir together.
8. Oil a 9x12-inch baking dish with 1 Tbsp. olive oil.
9. Spread the ¼ cup of the veggie mix over the bottom of the pan and cover with a layer of the pasta.
10. Scatter a layer of the grated cheese over the noodles, then add 1/4 of the veggie mix and top with a layer of noodles.
11. Repeat for 3 more layers, ending with a layer of the veggies and a little grated cheese.
12. Cover with foil and bake for 20 to 30 minutes or until heated through, then remove foil and bake for an additional 5 to 10 minutes to brown the top.

Lean & Juicy Hamburgers

Grass-fed beef contains higher concentrations of beta-carotene, increased levels of omega-3 fatty acids, a more desirable omega-3:omega-6 ratio, and higher levels of conjugated linoleic acid (CLA or polyunsaturated fatty acids), all substances that are reported to have favorable effects on our health.

Ingredients:

• 1 pound lean ground meat (i.e. grass-fed beef or buffalo)
• 2 eggs
• 1/4 cup onion, chopped
• 1/2 cup bread crumbs
• 1/2 cup oatmeal with hot water added to the cup (just enough to fill up the cracks)
• 2 Tbsp. raisins (optional)
• 2 Tbsp. walnuts, broken into pieces (optional)
• 1/2 tsp salt
• Fresh ground pepper

Directions:

1. Mix all ingredients in a large bowl.
2. Form into patties.
3. Heat a frying pan to medium to medium high and add 1 Tbsp. olive oil.
4. Add patties and cook at medium heat until side is golden brown.
5. Flip and cover to keep moist and to “bake” the inside of the burger.
6. Enjoy with the usual hamburger fixings or as you would meatloaf.

Healthy snacks

A healthy diet can include snacks. Some people actually do better when they eat three small meals plus a couple of healthy snacks throughout the day. Healthy snacks can help keep your blood sugar level even, giving you steady energy throughout the day instead of peaks and crashes.

Healthy snack ideas

Fruits & Nuts – This wonderful combination provides fiber and protein for a satisfying snack. Have a piece of fresh fruit and a small handful of nuts. A great twist on this one is fruit with nut butter spread on top.

Yogurt parfait – Plain, low-fat yogurt with fresh fruit mixed in. Using plain yogurt you control how much sweetener you add. Also try adding a dash of vanilla or some cinnamon for different flavors. For a heartier snack add a handful of cereal or granola.

Popcorn – Pop your own light popcorn for a great, tasty snack. You can even be adventurous with spices. Try adding curry, onion powder, or anything else you like after it’s popped.

Hummus & veggies – The chickpeas in hummus offer lots of good fiber and protein. It has no cholesterol and is a very fulfilling, tasty snack.

Ants on a Log – Be a kid again and enjoy celery with nut butter and a few raisins or cranberries on top.

Altering recipes to make your favorite meals healthier

There are many easy ways to alter recipes so that they are healthier while maintaining their wonderful tastes, flavors, and textures.

Some basic tips for making your favorite meals healthier include:

• Decrease the meat and increase the vegetables called for in stews and casseroles.
• Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.
• Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta. Cook with less fat by using non-stick skillets.
• Blot all fried meats on paper towels. Or better yet, try baking instead of frying.
• Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG).
• Use garlic or onion powder instead of garlic or onion salt, and use unsalted or low-salt vegetable broths and products.
• Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat.
• In recipes calling for milk or cream, substitute reduced fat versions or try using other “milks” such as rice milk, nut milk, or soy milk. Also use low-fat cream cheese, yogurt, and mayo.
• Unhealthy fats like certain oils, butter, or margarines can usually be cut by 1/3 to 1/2 in recipes. At first try a small reduction and then use less and less over time; you'll hardly notice the difference.
• You can also use fat substitutes like prune purees and applesauce in baked goods.
• Use fresh-frozen fruit without added sugar if fresh is unavailable.
• Cut the sugar called for in most recipes by 1/3 to 1/2.
• Sweeten waffles and quick breads with cinnamon, cardamom, vanilla or almond extracts in order to cut the sugar content.
• Try salsa on a baked potato or salad rather than high-fat dressing or butter.

Time saving tips for making healthy recipes

What if I just don't have time to cook? Or prepare my lunch? Or eat breakfast? These are common refrains from people who don't realize how easy and fast it can be to prepare your own meals. Start by adding one more meal at home each week. Cooking is like any new skill: it takes a little practice to become competent. So give yourself some leeway. It’s okay to burn the rice or over-cook the veggies. After a few tries it will get easier and quicker. Start out with simple dishes. Cooking doesn't have to be complicated.

Some time-saving tips for cooking quick, healthy meals

• Cook simple. Steam or sauté some veggies. Bake a sweet potato. Grill some fish or chicken. Simple cooking is a great way to keep things easy and quick. To make the food more interesting, you can add condiments, spices, and/or dressings to your food when you eat it. Individuals with different preferences can spice up their food in their own unique way. This is great for families.
• Prepare food ahead of time. This will allow you to have easy access to items that you can add to your meals. Chop veggies ahead and store them in containers in the fridge. Hard-boil some eggs for breakfast. Package meal-sized portions to grab and take with you for lunch.
• Cook more than you need for one meal. It’s great to have leftovers that can be used for a quick and easy lunch or dinner the next day. Also, when making things like whole grains, cook at least double the amount you need and store it in the fridge to use with other meals.
• Use a timer. Many things don’t take a lot of preparation time, but need longer to cook. Using a timer allows you to prepare food in a short period of time and then do other things as they cook. For example, it doesn’t take long to wash some root veggies and put them in the oven, or measure, rinse, and throw rice into a pot to cook.
• Invest in kitchen tools. There are many tools that make cooking easier and save time, such as a rice cooker, crock-pot (slow cooker), immersion blender, and food processor. Some of these devices save you time by cooking while you do other things (rice cooker and crock-pot). Others make it easier and quicker to make things like soups, smoothies, and hummus. If you’re on a budget, you can often find these items at garage sales or second hand stores.