Past Issues
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- In 2006, South Carolina ranked as the 6th fattest state in the country (see CDC obesity trend map).
- Our state moved up to 5th place in 2007.
- Being obese (or overweight) can increase our risk for many chronic illnesses like heart disease.
- Heart disease is the number one killer in the U.S.
- Let’s face it, many South Carolinians have very unhealthy eating and activity habits. Along with getting more exercise, we need to eat more of the foods that protect our heart. Heart healthy foods give you vitamins, minerals and fiber, keep you full, and don’t have the extra calories that put our state on the map. Most people think eating better costs more money. Thanks to the hard work of our Procurement Department, many of the top heart healthy foods are usually available in our Regional Food Centers and member agencies!
- TOMATO (1 medium, raw) = 22 calories—Vitamins A & C, potassium, folate, fiber
- ORANGE (1 large, raw) = 86 calories—Vitamins A & C, potassium, folate, fiber
- SPINACH (1 cup, raw) = 7 calories—Vitamins A & K, B-complex, magnesium, potassium, calcium, fiber
- CARROTS (1 cup, raw) = 52 calories—Vitamin A, potassium, fiber
- TUNA, in water (3 oz. drained) = 99 calories—Omega-3, folate, niacin
- WALNUTS (1 T) = 48 calories—Omega-3, Vitamin E, magnesium, folate, fiber, unsaturated fats
- BLACK BEANS (1 cup w/o salt) = 227 calories—B-complex, niacin, folate, magnesium, omega-3, calcium, fiber
- KIDNEY BEANS (1 cup w/o salt) = 225 calories—B-complex, niacin, folate, magnesium, omega-3, calcium, fiber
- OATMEAL, old fashioned (1 cup) = 166 calories—Omega-3, magnesium, potassium, folate, niacin, calcium, fiber
HEART HEATLHY MEAL IDEAS
- Crockpot Apple Oatmeal: Coat crockpot with cooking spray. Add 1 cup skim milk, 2
T brown sugar, 2 t melted butter, a dash of salt, 1/2 t cinnamon, 1/2 cup regular oats, 1
cup chopped apple, 1/4 cup each raisins and chopped walnuts. Cook on low overnight.
- Spinach Salad: Mix as much spinach, tomatoes, and carrots as you like. Top with 1 T walnuts and 3 oz. tuna. Enjoy with fat free dressing of your choice.
- Stuffed Tomatoes: Cut a circle in the top of a firm tomato, scoop out insides and stuff
with tuna, chicken or shrimp salad (made with fat free mayo).
- Beans n’ Rice: Drain beans. Cook black beans or kidney beans with onions, peppers,
garlic powder, poultry seasoning, chopped tomatoes. Serve over 1/2 cup rice.
CSFP Recipe of the Month: OATMEAL MUFFINS
- 1 cup skim milk
- 1 cup quick cooking oats
- 1 egg
- 1/4 cup applesauce
- 1 cup all-purpose flour
- 1/4 cup brown sugar
- 2 t baking powder
- 1/2 t each, salt and cinnamon
- 1/2 cup peaches or apricots, drained and chopped
Coat muffin pan with cooking spray or use muffin cups. In a small bowl, mix milk and oats; let soak for 15 minutes. In a separate bowl, beat egg and applesauce; stir in oatmeal mixture. In a third bowl, sift dry ingredients, then mix into wet ingredients. Add fruit and mix just until combined. Fill cups 2/3 full. Bake at 400° in 20 to 30 minutes, or until set in the middles. MUFFINS FREEZE WELL!
What is a “Food of the Moth”
Our “Food of the Month” is a product available in our Lowcountry
Food Bank's warehouses. It is one that meets our criteria of a healthy
food.
What is a LCFB's “Healthy Food”?
Healthy foods are fruits, vegetables, fish, lean meat and
poultry, low-fat dairy products, whole grains and foods that do not
contain excessive amounts of fat or caloric sweeteners.
How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind:
those who are hungry and poor.
The recipes:
- Use ingredients common in Lowcountry kitchens.
- Are tasty and easy to prepare.
- Meet our criteria for a healthy food.
- Limit high priced herbs and spices which may included as optional
ingredients.
We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and
interests of those who use “Eat Well; Be Well”. Please contact Germaine Hall Jenkins, Nutrition Coordinator at the Lowcountry Food Bank, (843) 747-8146 ext.. 113 or ghall@lcfbank.org.
Sources: www.mypyramid.gov, www.cahe.nmsu.edu, www.foodsthatkeep.com.
Check out www.allrecipes.com! This site allows you to find other healthy recipes for our food of the month and even customizes a recipe when you change the number of servings.
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