Nutrition
By Nancy Adler
Plants help you lose weight! They are packed with loads of fiber. Fiber fills you without adding extra calories. Shoot for 40 grams of fiber daily. It’s easy to do when you pack fruits and veggies to the center of your plate.
Eating a Low-fat diet is recommended when trying to lose weight. Incorporating lots of plants into your daily food intake will cause significant changes in body weight, insulin sensitivity or resistance, or cholesterol levels.
If you are feeling tired on your plan to incorporate more plants, chances are the protein intake levels that contain key nutrients that your body needs are too low. This often happens because plant-based nutrients aren’t as bioavailable to our bodies as animal-based nutrients. If you’re feeling fatigued, it may lead to a risk of nutritional deficiencies. Try adding in some eggs, poultry, and seafood. Be sure to get the recommended dose of vitamin B12, iron, and zinc. Seafood contains Omega-3 and other essential fatty acids that have a protective impact on heart health. Healthy is finding your balance.
Please enjoy this healthy recipe from my cookbook, Nancy’s Recipes for Life” available at my Linwood office location and Capellas Oil and Vinegar store in Ocean City.
Italian Vegetable Bake
Ingredients
- 1 ( 28 oz can ) whole tomatoes
- 1 medium onion sliced
- 1/2 lb. Fresh green beans, sliced
- 1/2 lb. Fresh okra, cut into 1/2 inch pieces or 3/4 cup frozen okra
- 2 tbsp. Lemon juice
- 1 tsp. Chopped fresh basil, or 1 1 tsp. Dried basil, crushed
- 1 1/2 tsp fresh oregano leaves or 1/2 tsp dried oregano crushed.
- 3 medium (7 inches long) zucchini, cut into 1-inch cubes
- 1 medium eggplant, pared and cut into 1-inch cubes
- 2 tbsps. Grated Parmesan cheese
- 3/4 cup finely chopped green pepper
Drain and coarsely chop tomatoes. Save liquid. Mix tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325 ovens for 15 minutes. Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes until vegetables are tender. Stir occasionally, sprinkle top with Parmesan cheese just before serving. Enjoy!
- Serves 18 1/2 cup servings
- Calories 37.2
- Fat 0.2 grams
- Carbs 8.6 grams
- Dietary Fiber 2.6 mg
- Protein 1.8 grams
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2021 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
