Meatless Monday: Suggested Serving Sizes

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Suggested Serving Sizes 

Aren’t Happening

If you flip over a food product and look at the nutrition facts, there’s one fact in particular that’s important to note: The suggested serving size. That’s how the food manufacturer calculates the amount of calories, protein, fat, carbohydrates, and sodium contained in the product. Unfortunately, people aren’t paying enough attention to those suggested serving sizes. More than one-fourth of consumers who ate products labeled as containing two to three servings reported that they frequently ate the entire product in one sitting, according to a survey of 2,500 U.S. adults performed by the market researcher NPD Group. And family or party-size frozen meals, targeted to be shared by four people, are routinely being eaten by one or two people. If consumers regularly consume up to four times the suggested portion size, this disconnect between suggested serving sizes and reality can translate into increased calorie, saturated fat, and sodium intake that can contribute to obesity and heart disease risk. 

Healthy Meatless Recipe: 

Artichoke Spinach Lasagna

(Courtesy of Taste of  Home)

Ingredients

• 1/2 cup chopped onion
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 can (14-1/2 ounces) vegetable or chicken broth
• 1 teaspoon dried rosemary, crushed
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon pepper
• 1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and quartered
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 1/2 cup sliced fresh mushrooms
• 1 jar (16 ounces) roasted garlic Alfredo or Parmesan and mozzarella pasta sauce
• 12 no-cook lasagna noodles
• 3 cups (12 ounces) shredded part-skim mozzarella cheese, divided
• 1 cup crumbled tomato and basil feta cheese or feta cheese
• 1/8 teaspoon garlic powder
• 1/8 teaspoon each dried oregano, parsley flakes and basil

Directions

• In a large saucepan, saute onion in oil for 2-3 minutes or until tender. Add garlic; cook 1 minute longer. Stir in the broth, rosemary, nutmeg and pepper. Bring to a boil. Add the artichokes, spinach and mushrooms. Reduce heat; cover and simmer for 5 minutes. Stir in pasta sauce.
• Spread 1 cup sauce mixture into a greased 13-in. x 9-in. baking dish. Top with three noodles and 3/4 cup mozzarella cheese. Repeat layers three times. Top with remaining sauce mixture and mozzarella cheese. Sprinkle with feta cheese, garlic powder, oregano, parsley and basil.
• Cover and bake at 350° for 40 minutes. Uncover; bake 15 minutes longer or until noodles are tender. Let stand for 10 minutes before cutting. 
• Yield: 12 servings.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: 

Give A Nod To Nature

Nature's stress-relieving effects have been praised and practiced for thousands of years. Recent studies have confirmed this simple notion: people recover faster from stressful and painful incidents when exposed to natural environments, and those who can access “nearby nature” have been found to be healthier and more satisfied with their home, job, and life in general!

This week, fit in at least one, 10-15 minute session with nature. Whether it be taking a hike in the woods, sitting outside and listening to the birds and insects, or reflecting upon a body of water, take time to reacquaint yourself with nature's restorative power!

Have a great week everyone and remember a better tomorrow starts with what you eat today! Do you have a favorite meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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~Carl Bard~

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