Click on the image above to view our Interactive Magazine

April 29, 2007

 

Dietary Supplements: A Replacement for Food?

 

Today, there seems to be a tablet, capsule, extract, concentrate, liquid, shake or powder for just about everything. From vitamins and minerals to amino acids and herbs, the packaging and ads often claim to magically provide all the nutrients we need in a simple supplement. But, in reality, a supplement should be just that — a supplement to a well-balanced, healthy diet.

Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), the supplement manufacturers are responsible for ensuring that the dietary supplements they manufacture or distribute are safe and that any claims are substantiated by adequate evidence. Supplement manufacturers are not required to get approval from the Food and Drug Administration (FDA) before producing or selling dietary supplements. The FDA, however, is responsible for taking action against any unsafe dietary supplement after it reaches the market.

Put Food First

According to the Journal of the American Dietetic Association, making smart and healthy food choices is the necessary foundation for optimal nutrition. Eating a variety of foods from all food groups and following guidelines from the USDA Food Guide Pyramid are the best ways to get your vitamins and minerals, balance your diet and reduce the risk of chronic disease. For example:

NUTRIENTS       FOOD SOURCES                              BONUS

Calcium                    All lowfat and fat-free milk products                Vitamin D

Vitamin A                  Fortified fat-free milk, cheese; dark                 Calcium

                                  colored fruits and vegetables                          Fiber

 

B-Vitamins                Whole grains, dark green vegetables             Fiber

 

Vitamin C                  Citrus fruits, green leafy vegetables,              Fiber
                                  broccoli, strawberries, green peppers,                                  potatoes                  

 

Vitamin E                     Sunflower seeds, almonds, filberts;

                                    green, leafy vegetables; whole grains          Fiber

 

Omega-3 Fatty Acids       Nuts, seeds, salmon, albacore tuna        Protein

Beta Carotene               Dark green, yellow, orange fruits                  Fiber      

                                                        and vegetables

 

Fiber                                Whole grains, vegetables, fruits                Vitamin E,

                                                                                                            B vitamins 

Protein                             Lean meat, poultry, fish

Important Points to Consider

Be sure to consult with your doctor, a registered dietitian or your pharmacist before adding any supplement to your diet.  In some cases, a particular disease or stage in the life cycle may warrant taking a supplement. But if you are taking prescription medications, be sure to check with your physician before adding a supplement as there may be adverse effects from combining certain supplements with medication. And remember that more is not always better — so use supplements according to your health care provider’s guidelines on dosage amounts.

We’ve lightened this version of a popular vegetable casserole usually made with sour cream, mayonnaise and Cheddar cheese by boosting the vegetable content and using reduced-fat dairy products and light mayonnaise. Our version is loaded with health-boosting vegetables such as broccoli, yellow squash, red onion and carrots. We’ve added succulent chunks of lean chicken breast to turn it into a light and delicious entree. It’s equally tasty the next day if you have any leftovers.

 

Chicken-Veggie Casserole

Prep time: 15 minutes

Cook time: 30 minutes

 1tbsp. olive oil

1 1/2 lb. boneless, skinless chicken breast, cut into bite-size pieces

5 cups chopped broccoli

1 1/2 cups chopped yellow squash

1 small red onion, chopped

2 carrots, peeled and chopped

1/2 cup light mayonnaise

1//2 cup nonfat sour cream

1 cup shredded reduced-fat Cheddar cheese, divided

1/2 cup fine dry bread crumbs

1/4 tsp. paprika

1. Preheat oven to 325°F. In large skillet heat  oil over medium-high heat.  Add chicken and cook stirring quickly until chicken is thoroughly cooked.  Remove from skillet; cover and set aside. 

2. Spray same skillet with nonstick cooking spray and add  broccoli, squash, onion and carrots.  Cook over medium-high heat 5 to 7 minutes or until crisp-tender.  In small bowl stir together mayonnaise, sour cream and 1/2 cup of the cheese; stir into vegetables.  Remove from heat. 

3.  Add chicken to vegetable mixture. Spray 2-quart casserole dish with nonstick spray and add chicken and vegetable mixture to dish.

4. In small bowl stir together breadcrumbs, paprika, salt and pepper  to taste and remaining cheese; sprinkle over vegetables. Bake 20 to 30 minutes or until light brown.

Serves 6

Per serving:  353 calories, 23g carbohydrate, 36g protein, 4g fiber, 13g fat, 4g saturated fat, 89mg cholesterol, 477mg sodium