February Nutrition Tips


Nutrition Tips

February 2018

Laurie Kamigawachi, MS, RDN


  • Beans - such as garbanzos, lentils, pinto, black, navy or kidney -are inexpensive, low in fat, and rich in protein, iron, folate, and fiber. You can eat them as in salads, wraps, burritos, soups, and more. 
  • Spinach and kale are high in vitamin C, carotenoids, and fiber. Personally, instead of cooking kale, I prefer the fresh baby kale to use in salads, sandwiches, and wraps. 
  • Low fat milk recommended for heart health is 1% or nonfat/skim milk - no 2% milk. Soy milk can have approximately the same protein and calcium, but the manufacturer adds the calcium. Almon, rice, and coconut milks do not contain as much protein although the manufacturer may also add calcium.  
  • Broccoli contains lots of Vitamin C, carotenoids, and folate. It does contain calcium, 42 mg per 1 cup raw broccoli. That means you would need to to eat over 7 pounds of broccoli to provide the same amount af calcium in 8 ounces (1 cup) of milk.
  • For more nutrients and fewer calories use salsa on raw veggies  such as various colors of bell peppers instead of tortillas chips.
  • Coat a pound of trimmed asparagus with a tablespoon of olive oil. Sprinkle with toasted sesame seeds and roast at 450 degress for about 10 minutes or until tender. Drizzle with the juice of half a lemon (From NutritionAction.com).