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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Adding Plant Based Protein to Your Diet
plant based protein for nutritionProtein, fat, and fiber are the three nutrients that stay in your stomach the longest; contributing to your satiety level. Protein at each meal and snack helps to stabilize blood glucose levels and prevents the breakdown of lean body mass. Although protein recommendations are exceeded by the average person, consumption of plant based proteins are low. Plant based proteins such as nuts and legumes can be easily packed for a satisfying snack, and beans or grains can make for an inexpensive protein rich meal. Below is a brief list of plant based protein foods to incorporate into your diet!

Food

Amount

Protein (g)

Almonds

½ C

15

Beans, cooked

1 C

16

Broccoli

1 C

3

Cashews

½ C

10

Chia Seeds

2 Tbsp

6

Corn

1C

4.5

Edamame, cooked

1 C

19

Hemp Seeds

3 Tbsp

10

Hummus

¼ C

5

Lentils, cooked

1 C

18

Peanut butter, chunky

2 Tbsp

8

Peas

1 cup

8

Peanuts

½ C

19

Pistachios

½ C

12

Quinoa, cooked

1 C

14-18

Soybeans, cooked

½ C

11

Soynuts

½ C

20

Sunflower seeds

½ C

13

Tofu, firm

½ C

10

Walnuts

½ C

15

Wheat berries, cooked

1 C

12

Wheat germ or flaxseed

2 Tbsp

4

C=cup, fl oz=fluid ounce, oz=ounce, Tbsp=tablespoon



Blog post provided by:
Katie Foster, RDN, LD 
Nutrition Services
Hannibal Regional

 


Super Bowl Recipes
super bowl party recipesFresh Fruit Salsa with Cinnamon Chips
Serves 8
All you need:
2 kiwis, peeled and diced
1 Golden Delicious apple, diced
1 package (8 oz.) fresh raspberries
1 pint fresh strawberries, hulled and quartered
3 tbsp strawberry preserves
10 (6- inch) whole wheat tortillas
1/2 cup cinnamon sugar (1/2 cup sugar + 1 tbsp. cinnamon)
All you do:
1. In a large bowl, combine kiwi, apple, raspberries, strawberries and strawberry preserves. Cover and chill.
2. Preheat oven to 350 degrees.
3. Coat one side of each tortilla with butter spray. Cut into wedges with kitchen scissors and arrange in a single layer on baking sheets.
4. Sprinkle wedges with cinnamon sugar. Spray again with cooking spray.
5. Bake 8-12 minutes or until crispy. Remove from oven and cool.
6. Serve with chilled fruit mixture.
Source: Hy-Vee Test Kitchen
Nutrition Facts per serving:
240 calories, 52 g carbohydrate, 0 mg cholesterol, 6 g dietary fiber, 3 g fat, 4 g protein, 190 mg sodium, 23 g sugar, 2% vitamin A 70% vitamin C 8% calcium 10% iron

Bean Dip
Serving size: ¼ cup
All you need:
1 cup traditional hummus
1 cup salsa
1/2 cup canned black soybeans
All you do:
1. Mix hummus, salsa and soybeans in a glass bowl and heat in the microwave for 1 minute.
2. Stir and serve with baked tortilla chips
Nutrition Facts per serving:
60 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 190 mg sodium, 6 g carbohydrates, 2 g fiber, 1 g sugar, 3 g protein, 2% vitamin A, 4% vitamin C, 2% calcium, 4% iron
Source: Stacy Mitchell, R.D., L.D.

Ranch Veggie Dip
All you need:
1 box Silken Tofu (must be soft/silken)
1 package Ranch dressing mix
¼ cup light sour cream
All you do:
1. Put all ingredients in a blender and mix well.
2. Refrigerate for one hour before serving.

Hot Pizza Dip
Serving size: 4 tablespoons
All you need:
6 ounces reduced-fat cream cheese
1/2 cup light sour cream
1 teaspoon oregano
1/2 cup pizza sauce
1 cup shredded low-moisture, part-skim Mozzarella cheese
1/4 cup diced red peppers
1/4 cup sliced green onions
1/2 cup grated Parmesan cheese
Whole wheat breadsticks or crackers
All you do:
1. Preheat oven to 350 degrees.
2. Combine cream cheese, sour cream and oregano in bowl. Stir until smooth.
3. Spread cream cheese mixture evenly into a 9-inch pie plate or quiche pan.
4. Top with pizza sauce, Mozzarella cheese, peppers and onions. Sprinkle with Parmesan cheese.
5. Bake for 10 minutes or until cheese is melted. Serve with whole wheat breadsticks or crackers.
Nutrition Facts per serving:
110 calories, 6 g fat, 4 g saturated fat, 20 mg cholesterol, 300 mg sodium, 7 g protein, 5 g carbohydrate, <1 g fiber
Source: www.3aday.org

 

Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional


Halloween Treats
halloween treatsTrick or Treat

No matter what your age, Halloween candy can be quite tempting! Do yourself a favor and wait till the day before or day of Halloween to buy candy. This way, you won't be tempted to have "just one piece" - we all know that one piece usually leads to two or more. A piece here and there can really add up in calories, and empty calories at that! Empty calories in that candy is not going to fill your hunger or hold you over until the next meal. It will likely not even “satisfy” your craving, but rather leave you just wanting more! When you and your kids want to enjoy a piece of Halloween candy, sit down and pair it with a glass of lowfat milk or a piece of fruit.


Be aware of how much candy you and your children are eating. Here are a few “less than 100 calorie” treats just in case you find yourself digging around in that candy bowl!

Portion/Candy  Calories
 Candy corn, 10 pieces   80
 Gum drops, 6  80
 Gummy bears, 10 85
 Jelly Beans, 10 large or 25 small   100
 Nibs, cherry, 20 pieces 100
 3 Twizzlers from 5-oz package 100
 Starburst, 5 pieces 100
 Hi-C orange slices, 2 slices 100
 Jolly Rancher, 2 pieces    70
 Milk duds, 7 pieces  90
 Milky way, snack bar  75
 Riesen’s, 2 pieces  85
 Reese’s bites, 8 pieces  100
 100 grand bar, fun size  100
 Kit Kat miniature  50
 Nestle Crunch bar, fun size  50
 Butterfinger, fun size  80
 Heath bar, snack size  50
 Baby Ruth, fun size  80
 Snickers fun size  80
 Hershey’s Good and Plenty snack size box    60
 Hershey’s Good and Fruity snack size box  60
 Hershey’s Hug or Kiss  25
 Hershey’s Special Dark, .5 oz  75
 Payday, snack size  90
 Almond Joy, snack size  90
 Tootsie roll pop  60
 M&Ms, peanut or peanut butter, 10 pieces  100
 M&Ms plain, 30 pieces  100

 

Blog post provided by:
Katie Foster, RDN, LD,
Nutrition Services
Hannibal Regional


15 Quick and Easy Afternoon Snacks
hummus and vegetablesPortion control is very important when it comes to snacks. A snack should be just enough to take the hunger pain away, but not enough to ruin the next meal. When teaching kids about portion sizes, I like to use every day utensils rather than measuring cups and “diet food”. Teaching kids to get a bowl or plate and sit down at the table, rather than with the whole box or bag is an important habit to form. Have fruits and vegetables prepared and ready to eat, along with pre-portioned snacks to assist your child in making healthful choices.

1 slice low-fat cheese or string cheese and whole wheat crackers

Baked chips and Salsa

Yogurt and granola or crunchy cereal (Grape-nut cereal, cheerios, Chex)

Nuts and dried fruit/box of raisins

Baby carrots, Bell pepper strips, broccoli, or other raw veggies and hummus or light ranch

Whole grain cereal OR granola bar and piece of fruit

Hard-boiled Egg and piece of fruit

Popcorn and piece of fruit

Pretzels and hummus

½ PB&J and fruit

Sugar snap peas and low fat string cheese

Cottage cheese and peaches or other canned fruit

Celery and peanut butter

Apple slices and peanut butter

Muffin or breakfast cookie

 

Blog post provided by:
Katie Foster, RDN, LD,
Nutrition Services
Hannibal Regional


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