When you think of St. Patrick’s Day you likely think of Ireland, wearing green clothes, shamrocks, and corned beef and cabbage. Did you know that St. Patrick’s Day falls right in the middle of National Nutrition Month? This campaign, sponsored annually in March by the Academy of Nutrition and Dietetics, focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The 2016 National Nutrition Month theme is “Savor the Flavor of Eating Right.” Why not savor some healthy flavors this St. Patrick’s Day?

Healthy St. Patrick’s Day Tips

Be festive with GREEN:

Add more dark greens to your salad! Baby kale, spinach, romaine and green leaf lettuce, green peppers, cucumbers, etc.

Try the Dietitian Pick of the Month Kalettes. They are a cross between kale and Brussels sprouts.

Be inspired to go GREEN with your side dish Brussels sprouts, broccoli, edamame, or green beans

Pistachios and pepitas Sprinkle on entrees, side dishes and salads

Green tea A good way to warm up and get antioxidants at the same time!

Sweeten up that fruit salad Kiwi and green grapes

Spinach add to your fruit smoothie to add extra fiber and iron

More colors of the rainbow needed to find your “pot of gold”:

Red watermelon, apples, tomatoes, strawberries

Blue/purple blueberries, eggplant, grapes, red onion, blackberries

Yellow banana, pear, pineapple

Orange clementine, mangos, sweet potatoes, cantaloupe

White cauliflower, mushrooms, garlic

—

Trying to eat right can be very confusing and overwhelming. Try to stick with these two concepts to get you started living a healthier lifestyle:

Moderation is key:

Consume no more than 3 oz. of meat per meal (e.g. Corned beef)

Consider limiting alcohol consumption

Limit higher-calorie fried foods

Aim for lower sodium:

Herbs thyme, rosemary, basil, oregano, dill

Add other flavors lemon, lime, orange juice

Spice it up chili pepper, cayenne, crushed red pepper

Reduce salt by half in recipes

Red Potato

Colcannon

Serves 4.

All you need:

1 pound small red potatoes, scrubbed and cut in half

1 tbsp butter

1/2 cup thinly sliced onion

6 cups thinly sliced green cabbage, about 1/2 head

1 cup low-fat milk

1 tsp salt

1/4 tsp white pepper

All you do:

1. Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and cover to keep warm.

2. Meanwhile, heat butter in a large nonstick skillet over medium heat. Add onion and cook until translucent, about 2 minutes. Add cabbage and continue cooking, stirring occasionally, until the cabbage begins to brown, about 5 minutes.

3. Reduce heat to low. Stir in milk, salt and white pepper; cover and cook until the cabbage is tender, about 8 minutes. Add the cabbage mixture to the potatoes. Mash with a potato masher or a large fork to desired consistency.

Nutrition Facts per serving: 182 calories, 4g fat, 2g saturated fat, 11mg cholesterol, 653mg sodium, 31g carbohydrates, 5g fiber, 6g protein.

Source: www.eatingwell.com

—

This information is not intended as medical advice.

Please consult a medical professional for individual advice.

Laura Schmidt is a registered dietitian representing Hy-Vee as a nutrition expert promoting healthy eating throughout the community.