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One of the most popular resolutions that people tend to break by this time every year is the one that promises to eat healthier. But other than resolving to lose weight or quit smoking, watching what you eat is probably one of the most important goals you and your family can have. At Zojirushi we've always been all about healthy meals, so in honor of National Nutrition Month, we'd like to present a tasty nutritious menu that's incredibly easy to prepare; just to remind you to keep your New Year's Resolution alive.
Try these dishes with nutrition in mind. They're all easily prepared with our helpful Zojirushi appliances.
 
Cauliflower is a very good source of vitamin C and manganese, both powerful antioxidants. It also contains many of the B vitamins like thiamine, riboflavin and niacin which play important roles in cell metabolism. And it delivers dietary fiber, which helps to clean our digestive system. Our Zojirushi Cauliflower Soup makes a creamy delicious start to a balanced meal.
 
See recipe for Cauliflower Soup
 
With lean chicken meat and an abundance of vegetables that go into a typical Italian style cacciatore, it's easy to see why this type of dish can be nutritious and delicious at the same time. The word cacciatore means "hunter" in Italian, and "hunter style" is usually prepared with tomatoes, onions, mushrooms, bell peppers and herbs. Try our "Zojirushi style" cacciatore for a delicious source of protein.

See recipe for
Chicken Breast Cacciatore

 
 
A USDA study has found artichokes to be the highest in antioxidants among all vegetables, and seventh among a list of a thousand different foods. As a vegetable which is good for digestion, a large artichoke contains a quarter of the recommended daily intake of fiber. Combined with the healthy benefits of brown rice, this dish is a tasty way to get your grains and veggies.
 
See recipe for Artichoke Mixed Brown Rice
 
The Valencia Orange was first hybridized and developed by a California grower, but its name comes from Valencia, Spain; a region known for its sweet orange trees. After the hybrid patents were sold to an Irvine, California rancher, the huge success of the fruit led to naming the entire area Orange County. Eventually the Valencia orange operation branched off into what is known as Sunkist today.

See recipe for
Tangy Valencia Orange Gelatin

 
Stainless Steel Thermal Vacuum Cooking Pot

Gourmet d'Expert® Electric Skillet
Electric Grill

Umami® Micom Rice Cooker & Warmer
VE® Hybrid Water Boiler & Warmer
Choose My Plate
The U.S. Department of Agriculture (USDA) recently replaced their nationally recognized Food Pyramid with a streamlined version called Choose My Plate. The new symbol graphically shows the proportions of the food groups they recommend for healthy eating, which includes Fruits, Vegetables, Grains, Protein and Dairy.
     
Make half your plate fruits and vegetables. Along with unsalted nuts, fruits and veggies also make the best snacks.  
Don't just eat meat. Vary your protein intake with seafood and beans, a natural source of fiber. When you do have meat, keep your portions small and lean.  
Eat whole grains. Try 100% whole grain cereals, breads, rice or pasta.  
Drink skim or 1% milk. You'll get the same amount of calcium and nutrients as whole milk, but without the fat and calories.  
Keep certain foods in moderation and you'll be able to avoid extra calories and stress on your body.
Cut back on too much sugar. Instead of a sugary soda, have water instead.
Watch for too much salt in your food, which can increase your blood pressure. Try seasoning your cooking with spices and herbs instead of salt.
Minimize solid fats like butter, cream, shortening and meat fat when preparing foods and substitute oils like corn oil, olive oil, canola, etc.
Of course we should all manage our calories, but everyone has a personal calorie limit. Eat the right amount for you by being aware of what you are eating.
Don't get used to large portions.
Eat till you're satisfied, not till you're full.
Use smaller bowls and dishes.
Control your alcohol consumption
And lastly, this plate chart of proper diet does not work without the required exercise. Even if it's only for 10 minutes a day, we should all be doing what we can to be physically active in our own ways, every day. Those minutes add up, and the health benefits will increase the more time you spend being active.
(Source: U.S.Department of Agriculture)
Nutrition Trivia
In spite of all this talk about eating better, average daily calorie intake increased by 24.5%, or about 530 calofies between 1970 and 2000..
Americans consume 32 teaspoons of added sugar a day, mostly from processed food and beverages.
The average American eats almost 30 lbs. of cheese per year, more than half from prepared foods, and it has been found the most difficult food to give up.
For every dollar spent on the produce you buy at the supermarket, about 19 cents goes to the farmer who grew the produce.
  (Source:U.S.Department of Agriculture)

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