Warm Weather Diet Tips -- and a Recipe -- from Clara Maass

Fat is an essential nutrient to your health, if consumed in appropriate portions. However, eating too much fat over a long period of time can lead to chronic health problems such as obesity, heart disease and high blood pressure, among other conditions.  The Food and Nutrition Department at Clara Maass Medical Center (CMMC) recognizes the importance of maintaining a low-fat diet this summer season (and year round).

“Limiting fat intake, especially saturated fat, is vital,” says Elizabeth Nossier, RD, Clinical Nutrition Manager at CMMC. “When checking a nutrition label, you do not want to regularly consume foods with more than one gram of saturated fat per serving.”

Nossier also encourages taking advantage of seasonal fruits and vegetables over the summer, as they are high in nutrients and antioxidants. “Look especially for avocados, peaches and berries this time of year,” she suggests. “Smoothies make for a great breakfast, with fresh fruit and milk (of which, choose skim or one-percent). Also, one ounce of nuts—which contain healthy fats—such as walnuts, almonds, and pistachios daily make a great, nutritious snack in addition to low fat yogurts and fruits,” Nossier adds.

For low-fat healthy meals, Nossier recommends grilled lean cuts of ground beef (should say 98% lean on the label), chicken breast, turkey tenders or fish marinated in low-calorie salad dressing or citrus juices, served with fresh fruits and vegetables. Focus on fish high in omega 3 fatty acids such as salmon, tuna and mackerel. Try choosing items that do not contain trans fatty acids.

As for getting the whole family involved in staying active and eating healthy, Nossier suggests family trips to the grocery store (let the kids have a hand in selecting fruits and vegetables) family meals at the table, and going for walks or playing wiffle ball together.  “Kids and adults should both get at least an hour of physical activity per day,” said Nossier. “Family activities, such as biking, or encouraging children to participate in camps or sports leagues will keep then active and healthy. Also, be sure to stay hydrated by drinking six to eight cups of water a day.”

Take your first steps to a low-fat, healthy summer by trying this delicious recipe from Executive Chef Harry Reiter of the CMMC Food and Nutrition Department:

Tuna with Lemon and Herbs Recipe:

Preparation Tim: 10 minutes

Marinade Time: 30 minutes

Cooking Time: 10 minutes

Serves: 4

Ingredients

4 tuna or swordfish steaks, about 6 oz. each or canned in water

2 tablespoons olive oil

1 ½ tablespoons lemon juice and zest

2 teaspoons rosemary, crumbled or 1 ½ tablespoons fresh, chopped

¾ teaspoon thyme, crumbled or 1 tablespoon, fresh, chopped

½ teaspoon pepper

1 box of cooked linguini

Instructions:

Prepare grill or broiler. Cook tuna steaks to medium. (If using canned tuna, skip this step). Combine remaining ingredients with pasta (you can use hot or cold). Toss vigorously. Season with pepper to taste. Serve hot or cold.

For more information about Clara Maass Medical Center or for a physician referral, please call 1.888.SBHS.123 or visit www.sbhcs.com.