March is nutrition month


March is National Nutrition Month and here are some health tips to carry you along.

* Choose foods low in fat to cut calories. An ounce of fat has more than twice the calories of carbohydrates or proteins. For instance, by substituting jam for butter or margarine on your morning toast, you save 60 calories per tablespoon.

* Eliminate one tablespoon of fat every day for a year and you could lose ten pounds.

* Walking one mile per day for one year burns 36,500 calories and can take off ten pounds.

* Eat smart by choosing a wide variety of foods. You can still eat your favorites -- even high-fat foods -- if you balance them with nutrient-dense selections such as fresh fruits, vegetables, whole grains and pastas.

* Top pizza with vegetables instead of pepperoni and sausage.

* Choose low-fat or nonfat dairy products for calcium, vitamin D, protein.

* Use Dijon or pommery mustard instead of mayonnaise.

* Fish is a great source of lean protein and lowers the risk of heart disease.

' Salmon Chowder

1 tablespoon plus 1 teaspoon margarine

1/2 cup chopped onion

1 tablespoon flour

1 cup water

1 cup bottled clam juice

1 cup seeded and diced drained canned Italian tomatoes

1 cup low-fat (1 percent) milk

6 ounces diced pared all-purpose potato

1/2 cup frozen whole-kernel corn, thawed

1 tablespoon chopped fresh parsley

1/8 teaspoon white pepper

1/8 teaspoon thyme leaves

5 ounces salmon fillet, cut into 1/2 -inch cubes

Melt margarine in three-quart saucepan. Add onion and saute over medium-high heat, stirring frequently, until onion is softened, about one to two minutes. Sprinkle flour over onion and stir quickly to combine. Continuing to stir, add water, clam juice and tomatoes. Reduce heat to medium-low and cook until mixture thickens, about five minutes. Add milk, potato, corn, parsley, pepper and thyme. Stir to combine. Cook until potato is tender, about ten minutes. Add salmon and cook until opaque, about five minutes longer.

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