NSMC Nutrition Counseling 10.2018

NSMC Nutrition Counseling and Wellness Meet Nutritionist ​Ann Manzi, M.S., R.D., L.D.N.

Family Meals and Why They Matter It's much easier to lose weight and eat healthier when those we live with support us and even participate. However, preparing a family meal will be frustrating if everyone complains about eating something new and different. In this month's newsletter we share some tips to help you get those around you on board. Remember, healthy eating is a win-win for everyone!!

Ann's strong background in both dietetics and nutrition has shaped her belief that food can enhance peoples' lives. She helps patients achieve long-term health through nutrition counseling. Ann loves the opportunity of working with patients from other countries and their various cultural backgrounds.

Start with foods everyone already enjoys Make a list of the healthy foods your whole family enjoys and use that as the foundation for meal planning. For example, if everyone likes chicken, start there and add on sides.

Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients. Call for an appointment 978.573.4444 or email . Learn more

Tips to Conquer Healthy Meals for the Family: Use fruits and vegetables to your advantage!

When you add fruits and vegetables, any meal becomes healthier: for example, add chopped peppers and onions to ground hamburger and mix with tomato sauce, or add shredded vegetables on a sandwich.

They also make a great meal or a side: a mixed green salad or julienned vegetable sticks.

Choose prepared, ready-to-eat vegetables These include grape tomatoes, shredded or baby carrots, shredded cabbage, or baby spinach. Frozen produce allows you to purchase smaller quantities that will last longer.

Be patient!

Changing your family's eating habits can be difficult and will take time. For children it may take 10-15 exposures before a new food is accepted. Continue to serve a tiny sample portion (1 tbsp) of a new food with familiar meals.

Encourage involvement Ask family members to rate the new dish on a scale of 1-10 (1 is gagging, 5 is edible, and 10 is delish).

Save leftovers for snacks Leftovers that are too small for a meal can be used as snacks. For example, grilled chicken kebabs or reheated vegetables. Utilize portion control containers for storing and packing leftovers.

Lighten your favorite meals!

1. Add vegetables and/or fruit, 2. Choose leaner proteins (ground turkey instead of ground beef), 3.

Bake or grill instead of frying, 4.Replace refined grains with whole grains (whole wheat bread instead of white bread).

Baked Almond Crusted Fish Sticks

1 c. crushed almonds 1/2 c. crushed bran flakes cereal 1 tbsp wheat germ 1/2 tsp garlic salt 1 tsp sea salt (optional) Prepared marinara sauce for serving 1/2 tsp cayenne pepper 1/2 tsp oregano 2 large eggs nonstick cooking spray *1 pound cod or white fish cut into 1 inch-by-5 inch pieces 1. Preheat oven to 425 degrees F 2. Mix first 8 ingredients together in medium bowl. Crack eggs in separate bowl and whisk until frothy.

3. Coat cooking sheet with nonstick cooking spray.

4. Dip fish into eggs then into the almond mixture. Place on prepared baking sheet.

5. Bake until crisp, 10-15 minutes. Serve with marinara dip Yield: 4 servings Per serving: 315 calories; 18 grams fat; 554 mgs sodium; 4 grams fiber; 29 grams protein *skinless chicken breast can be substituted for fish

Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling

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