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Eating well is one of the most important ways to energize your life, brighten your outlook on the world and boost your self-esteem.  You truly feel good about what you eat when you enjoy the foods and know they are healthy for you.

Consider eating “power foods” that give you    nutrients, energy, calories and taste:

 

· Low-fat dairy products like milk, yogurt and cheese: Calcium, riboflavin and vitamin D in dairy foods build beautiful bodies and smile—from the inside out.

· Lean meats: What a delicious way to get the ZIP (zinc, iron and protein) your life demands—while keeping your muscles in tip-top shape!

· Whole grain cereals, breads and snack bars:High-octane carbohydrates provide fuel and much more—like heart-smart folic acid and fiber for your GI tract.

· Fruits and veggies: Eating plenty of produce helps fight disease (from colds and cancer) - and maintain beautiful, healthy skin hair and eyes.

· Fish and chicken: Certain fishes, like salmon and tuna, provide necessary Omega-3 fatty acids. Chicken is also a healthy option.
Feel good about what you eat

Marilyn Hughes Gaston, M.D. Former Assistant Surgeon General, passed along her family’s Fruit Muffin recipe.

Fruit Muffins

Ingredients

 

1 cup all-purpose flour

1/2 cup whole-wheat pastry flour

2 tsp. baking powder

1/2 tsp. salt

1 whole egg

1/3 cup 2% milk

1/3 cup non-fat plain yogurt

2 tbsp. canola oil

1/3 cup sugar

1 cup peeled and chopped fruit or fresh berries

 

Topping

Pinch cinnamon

2 tbsp sugar

Optional

1/4 cup walnut pieces

 

Preparation

· Preheat oven to 350 degrees

· Lightly coat cups of a 12-cup muffin tin with canola oil

· In large bowl, combine flours, baking powder and salt.

· In a medium bowl, combine egg, milk, yogurt and oil.  Add sugar and mix well.

· Pour egg mixture into dry ingredients and stir until all ingredients are moistened.  Add fruit and stir until just mixed.

· Fill each muffin cup with 1/4 cup batter, sprinkle each with optional walnut pieces, then bake for 15 to 20 minutes or until muffins are golden and a toothpick inserted into center comes out clean.

· To prepare topping, mix together cinnamon and sugar. Sprinkle 1/2 tsp. over each warm muffin.

             Cool and remove from tins.

 

Nutritional Analysis

Makes 12 muffins. Each muffin without walnuts contains approximately 135 calories, 3 g. protein, 24 g carbohydrates, 3 g. fat, 15 mg cholesterol, 87 mg. sodium, 2 g. fiber