Healthy eating The resolution we all share

Marion Robichaux
December 30, 2009
Jan. 5
January 4, 2010
Marion Robichaux
December 30, 2009
Jan. 5
January 4, 2010

It’s the unspoken, understood New Year’s resolution we all share: Dropping a few pounds.


But for 2010 and beyond, dieticians at Terrebonne General Medical Center agree focusing on healthy eating habits is smarter than losing weight by over-exerting oneself at a gym.

“Combining healthy eating habits with daily physical activity will promote healthy weight loss,” said TGMC registered dietician Jamie Luke.


Healthy eating, she said, requires limiting saturated fats, increasing fiber consumption, having a healthy breakfast every morning, snacking on fruits and vegetables and practicing portion control.


“The world has become so fast-paced that people don’t have time to sit down and cook a healthy meal at home,” Luke added. “But that should not stop us from eating healthy. Many restaurants have conformed their menus, adding a healthy food options.

“Choose the grilled option instead of having your food fried in cooking oil, which makes it much higher in fat. If you are eating at a burger place, you can still enjoy a burger – just choose a smaller burger. Don’t go for the double-decker.”


Luke manages TGMC’s Clinical Nutrition section of the Food Nutrition Services Department. She said a 1- to 2-pound weekly weight loss is considered healthy.


“A slow loss ensures that the pounds shed are from fat and are not fluid or muscle loss,” she said.

So this New Year, resolve to have a plan that will offer long-term results. Luke said by keeping your resolution simple, you don’t have to think about it – instead, just do it.


“Before you know it, you will have lost weight and be in better shape without having to focus so much on the what the scale is saying,” she said.


Roast Pork Loin and Gravy

Ingredients:


2-1/2 pound of boneless pork loin


2-1/8 cup of brown gravy

1-1/8 ounce of fresh celery, quartered


1-1/8 ounce of fresh yellow onions, quartered


1/8 teaspoon of salt

1/8 teaspoon of black pepper, ground


Directions:


If frozen, thaw pork overnight in the refrigeration. Prepare brown gravy according to packet recipe, and hold warm for later use. Place rough, cut onions and celery in roasting pan with pork loin (fat side up). Season the pork loin with salt and pepper. Roast pork loin uncovered at 325 degrees oven until internal temperature reaches 165 degrees Fahrenheit. Remove roast from oven. May use dripping for “au jus” or gravy. Slice pork roast into 1 ounce slices, and hold warm for serving at 160 degrees Fahrenheit for no longer than 2 hours. If temperature falls below 140 degrees Fahrenheit, reheat to 165 degrees Fahrenheit for 15 seconds. Portion 3 slices of roast (3 ounces of meat) with 2 ounces of gravy on each serving dish.

Pineapple Salsa


Ingredients:


1-3/4 cup of chunks pineapple, juice pack, canned, drained

1-1/8 ounce of peppers (chili or jalapeno), canned, chopped


1/8 ounce of fresh cilantro, chopped


1/2 of fresh red onions, chopped, 1/8-inch

2-7/8 tablespoon of juice, lime


Directions:


Remove any seeds from peppers. Dice pineapple into small pieces. In a medium bowl, combine all the ingredients, and stir to blend. Cover, label and refrigerate until internal temperature reaches 41 degrees Fahrenheit or lower. Portion 2 ounces of ladle salsa in serving dish. Hold cold until ready to serve. May be served warm by heating to an internal temperature of 140 degrees Fahrenheit.

Apple and Pear Crumble

Ingredients:

1/4 cup of juice, lemon

1-1/3 pound of apples, sliced, water pack, canned, drained

2-2/3 cup of pears, diced, juice pack, canned, drained

1/3 cup of raisins

1-3/4 tablespoon of lemon, peel, grated

2/3 cup of brown sugar, light

2/3 teaspoon of spice, allspice, ground

1/2 cup of flour, all-purpose

1/3 cup of almonds, ground

2/3 cup of cereal, oatmeal, quick, dry

2-2/3 tablespoon of margarine or Liquid Oleo

Directions:

Chop pears. Place chopped apples and pears into lemon juice to prevent browning. Combine sugar and allspice. Sprinkle over fruit. Sift flour. Grind almonds. Combine oats, almonds and flour in a bowl. Add margarine, working into mixture to create topping. Sprinkle over the fruit mixture. Bake to 350 degrees Fahrenheit for 25-30 minutes or to an internal temperature of 145 degrees Fahrenheit. Place 1 slice on a dessert dish, and hold warm for service.

Au Gratin Vegetables

Ingredients:

1 pound of cauliflower, frozen

1 pound, broccoli, cut, frozen

5/8 ounce of yellow onions, diced, 1/8-inch

1-1/8 tablespoon of margarine or Liquid Oleo

2-3/8 tablespoon of flour, all-purpose

3/8 cup of reserved liquid

3/4 ounce of cheddar cheese, sharp, shredded

1/8 teaspoon of black pepper, ground, fine

1-5/8 tablespoon of Parmesan cheese, grated

1-1/8 teaspoon of paprika, ground

Directions:

Cook cauliflower and broccoli in boiling water until tender but crisp, reserve cooking liquid for later use. Then, place vegetable in pan. Heat margarine in skillet. Sauté onion in margarine until tender. Add enough water to reserved cooking liquid to equal amount called for in cooking liquid. Stir liquid into onion mixture in skillet. Cook over medium heat until thickened and bubbly, stirring frequently. Stir cheddar cheese, salt, and pepper into onion mixture. Heat until cheese melts to make sauce. Pour sauce evenly over vegetable in pan. Stir gently to blend. Sprinkle ? cup of Parmesan cheese and 1 tablespoon of paprika over each in pan. Bake until internal temperature. Portion ? cup of vegetable in each serving dish, and hold warm for service.