Food and Nutrition


The Queen's Medical Center

Food and Nutrition Services
Healthful and Helpful Hints for Eating

Try the following helpful hints the next time you are faced with overwhelming food choices:

  • Be prepared—know your nutrition guidelines and keep them in mind when selecting your foods from a buffet or potluck. Your body doesn't know or care if it's a "special occasion"—your blood sugar will go up if you eat too much no matter what day it is!
  • Be aware of your portion sizes, especially for foods in the Carbohydrate group such as rice, pasta and macaroni, breads, desserts, and fruits and juices. Look for lean Meat and Meat Substitute foods, such as skinless chicken and roasted lean beef instead of ribs or kalua-style pork.
  • Vegetables, vegetables, vegetables! Remember that most of your vegetables (except the starchy ones) are like Free Foods. Fill up on raw veggies and salad with low fat or fat free dressing. Make these foods the largest servings on your plate.
  • Drink plenty of water—not just during the meal, but throughout each day. The body often confuses thirst with hunger, causing you to want to eat more when you are actually mildly dehydrated. (Drinking water during your meal helps fill you up also.)
  • Prepare a counter-attack! Choose a healthful dish to prepare for your potluck item. Chances are, you're not the only one who wants to eat well and be healthy! Low fat, high fiber foods are good choices and are often low in calories.

Some recipes for the next time you need to bring a dish to a potluck:

Yellow Bean Sprout Salad
1 pound bean sprouts (try soy sprouts!)
1/2 cup water
1/2 teaspoon hot red pepper
2 stalks green onion, chopped
2 cloves garlic, minced
1 1/2 teaspoons sesame oil
1 1/2 teaspoons salt (optional)

Wash bean sprouts and place in a pot with water. Bring slowly to a boil. Cover tightly and steam for 10 minutes. Drain immediately. Add remaining ingredients and mix well. Serve hot or cold.

Serving Size: 1 cup
Exchanges per Serving: 1 vegetable
From: Ma KeAno Kuloko, Healthy Cooking-lsland Style. Project LEAN
Hawai’i, 1995

Spicy Peanut Noodles
1 Tablespoon sesame oil
1/2 -1 teaspoon dried red pepper flakes
3 Tablespoons honey
3 Tablespoons low-sodium shoyu
8 ounces uncooked spaghetti or other pasta
2-3 Tablespoons chopped cilantro
2 Tablespoons chopped peanuts
1/4 cup minced green onion
1 teaspoon toasted sesame seeds
Cilantro for garnish

Heat oil in saucepan. Roast red pepper flakes for a few minutes to bring out flavor. Stir in honey and shoyu. Remove from heat and set aside. Cook pasta in boiling water until tender. Drain well and combine with sauce. Cover and refrigerate at least 4 hours or overnight. At serving time, add cilantro, peanuts, and green onion to noodles; toss and sprinkle with sesame seeds. Garnish with cilantro and serve warm or cold.

Serving Size: 1/2 cup
Exchanges per Serving: 1 Carbohydrate/Starch; 1/2 Unsaturated Fat
From: Ma Ke Ano Kuloko, Healthy Cooking-lsland Style. Project LEAN
Hawai’i, 1995

Monday thru Friday:
8:00am to 4:30pm





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