New Guidelines Simplify Meal Planning

TOPS News

At the September 4 meeting of Imperial TOPS NE0267, the guest speaker was Julie Levy, Registered Dietitian and Diabetes Educator, from the Chase County Clinic.

Julie gave very helpful information on planning meals and the USDA’s most recent dietary guidelines, known as MyPlate. The guidelines are to use a 9-inch plate divided into 3 parts: 1/4 starch, 1/4 lean protein, and 1/2 fruit and vegetables, with an added serving of dairy. It’s much simpler than either the dietary exchange program or the food pyramid previously recommended.

Julie also explained the proposed new nutrition labels we will be seeing soon, with increased serving sizes to reflect American eating habits.

Barb and Shirley were the best losers for the week. Challenge for the week is to continue to eat 2+2+1 this week: 2 vegetables, 2 fruits, plus one vegetable or fruit. Members also set their September weight loss goals.

The group will review chapter by-laws on September 11. Area Captain Mary Lou Beisner will speak on September 18.

TOPS Club meets from 9 to 10 a.m. on Thursdays at the Imperial Community Center, with weigh-ins beginning at 8:30. The first meeting is free.

Tip from MyPlate, My Health:

Lean Beef is a calorie saver. A 3-ounce serving of lean beef (154 calories) contributes less than 10 percent of calories to a 2,000-calorie diet, yet it supplies more than 10 percent of the Daily Value for Protein (48%); Selenium (41%); B12 (37%); Zinc (33%); Niacin (25%); B6 (20%); Phosphorus (19%); Choline (17%); Iron (12%); and Riboflavin (10%).

Recipe of the Week from www.beefitswhatsfordinner.com

Sumptuous Steak Stir-Fry

Ingredients:

1 pound beef Top Round Steak, cut 1-inch thick
1 small yellow bell pepper, cut into thin strips
1 cup broccoli florets
2 medium carrots, sliced
1/2 cup fresh snow peas, trimmed
1 stalk celery, sliced
1/2 cup frozen shelled edamame, defrosted
2 cloves garlic, minced, divided
1/4 cup water
Salt
1/3 cup sesame-ginger stir-fry sauce
1/4 to 1/2 teaspoon crushed red pepper
3 cups hot cooked brown or white rice, prepared without butter or salt

1. Combine vegetables, half of garlic and water in large nonstick skillet; cover and cook over medium heat 3 to 5 minutes or until crisp-tender, adding additional water if pan becomes dry. Remove vegetables; keep warm.

2. Meanwhile, cut beef steak lengthwise in half, then crosswise into 1/8 to 1/4-inch thick strips. Combine with remaining half of garlic.

3. Heat same skillet over medium-high heat until hot. Add half of beef mixture; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet; season with salt, as desired. Keep warm. Repeat with remaining beef mixture.

4. Return all beef and vegetables to skillet. Add stir-fry sauce and crushed red pepper, as desired; cook and stir 1 to 2 minutes or until heated through. Serve over rice.