VISN 2: Veterans' Wellness, Winter 2007

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VA Healthcare Network Upstate New York - VISN 2

Winter 2007

Are you getting enough vitamins?



	Zesty Chicken Serves two
	2 tbsp plus ¼ cup chunky salsa, divided 4 tbsp zesty Italian salad dressing, divided 2 boneless skinless chicken breast halves (ounces each) 2 slices part-skim mozzarella cheese cooked brown rice 1. In a large resealable plastic bag, combine 2 tablespoons salsa and 2 tablespoons salad dressing; add the chicken. 2. Seal bag and turn to coat; refrigerate for at least 2 hours (or overnight). 3. In a small saucepan, combine the remaining salsa and dressing; cook over low heat until heated through, stirring occasionally; set aside and keep warm. 4. Preheat oven to 350° F and bake chicken for 30 minutes, or broil for 6 to 8 minutes on each side or until juices run clear. 5. Top with cheese and salsa mixture. Serve over rice. Calories per serving: 330 Total fat per serving: 15g

Even healthy diets can lack certain vitamins or minerals. If you think your diet is lacking, ask your health care provider to recommend a supplement.

Check the chart below to make
sure you’re getting enough of these essential nutrients.

Nutrient	Why you need it	How much you need each day	Where to find it
Vitamin E	protects cells from damage and boosts immune system	15 mg of the alpha-tocopherol form of vitamin E (this is the only kind used by the body)	almonds and other nuts, vegetable oil, seeds, wheat germ and spinach
Calcium	builds strong bones and protects against bone loss	1,200 mg	dairy foods like milk, yogurt and cheese and calcium-fortified orange juice and soy milk (choose low fat or fat free)
Vitamin D	helps the body absorb calcium fromm foods	400 IU	dairy foods and fortified orange juice
Folate (also known as folic acid)	helps the body make new cells	400 mcg	dark green, leafy vegetables; dried beans; oranges; fortified cereals; pasta; and bread

Cooking for one (or two)

Cooking can be a daunting task when you’re single or if you’re only cooking for two. Here are some ways to make it a little easier:

Purchase food in smaller packages.

Use simple recipes, keeping ingredients to less than five.

Prepare one-dish meals.

Use bags of frozen vegetables and cook single servings.

With more difficult recipes, cook extra portions so you
can put a meal or two in the freezer.

Look for low fat frozen dinners with 700 milligrams of sodium or less, such as Healthy Choice, Weight Watchers and Lean Cuisine brands.

Reviewed/Updated Date: February 19, 2008