Mary’s Memo – July 28th


Definitions of “servings” or “portions” vary, and the USDA’s MyPlate has switched from recommendations based on daily servings to cups or cup equivalents.

One portion includes:

2 or more small fruit (2 plums, 3 apricots, 7 strawberries, 14 cherries)
1 piece medium-sized fresh fruit, such as apple, banana, pear, orange or nectarine
1/2 grapefruit, 1 slice melon or pineapple
About 1 tablespoon dried fruit, 2 figs, and 3 prunes
2 broccoli spears, 5 asparagus spears, 4 heaped tablespoons of cooked kale, spinach or green beans
3 heaped tablespoons of cooked vegetables, such as carrots, peas or corn, or 8 cauliflower florets
3 sticks of celery, 1 medium tomato or 7 cherry tomatoes
1 cereal bowl of fresh lettuce, spinach, etc.
3 heaped tablespoons of beans or peas; count a maximum 1 portion per day
5-ounce glass of unsweetened 100% fruit or vegetable juice; count a maximum 1 per day
Canned or frozen produce is counted roughly the same as fresh.
Potatoes, yams and plantains don’t count, but are considered as starchy foods.
Source: Tufts Health & Nutrition Letter, July 2014.


They contain no more “energy” than a cup of coffee or tea. Here are tips to help maintain and pace your energy throughout the day: Get a good night’s sleep. Exercise; you will feel more energetic. Sustain nutrition throughout the day. Combine the right carbohydrates with protein. (Try a simple peanut butter sandwich on whole wheat bread). Get enough magnesium for good muscle and nerve functioning, steady heart rhythm and blood pressure control. Keep hydrated …. even mild dehydration has negative effects on energy levels, mood and clarity; just be aware of your thirst level so you can stay ahead.
Source: Duke Medicine Health News, July 2014.


Researchers who conducted a review of 21 studies discovered a strong association between “heme” iron (found only in meat) and coronary heart disease (CHD). The researchers found that heme iron consumption increased the risk for CHD by 57 percent, while no association was found between non-heme iron (found in plant and other non-meat sources) and CHD. The researchers speculate that heme iron, which is absorbed much more efficiently than non-heme iron, bypasses the body’s finely tuned iron-regulation system, and ultimately caused inflammation and other damage in the arteries. The study was published March 1, 2014 in the Journal of Nutrition.
Source: Weill Cornell Medical College Women’s Nutrition Connection, July 2014.


Regular readers are aware of my avoidance of mono sodium glutamate (MSG). My most recent problem was finding a spinach dip without it. I mention this because I have a Three Ingredient Pizza from Sargento that calls for spinach dip. Knowing that the fewer ingredients in a recipe the better you like it, the recipe is being reserved for my annual Christmas sheet. Many companies have removed MSG from their products including McCormick and Lays. I look forward to the day when all food products will be MSG-free!


Mary Ann made this dish for me when I spent 4th of July weekend with her. Source was My Recipes is working with Let’s Move, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

• 3 center-cut bacon slices
• 3/4 cup vertically sliced red onion
• 8 cups fresh kale, stemmed and chopped
• 2/3 cup unsalted chicken stock (such as Swanson)
• 1 tablespoon sherry vinegar
• 1 teaspoon pure maple syrup

Cook bacon in a Dutch oven over medium-low heat until crisp. Remove from pan; crumble. Increase heat to medium. Add onion to drippings in pan; sauté 3 minutes. Add kale; cook for 2 minutes or until kale begins to wilt, stirring occasionally. Add stock; cover and cook 4 minutes or until tender, stirring occasionally. Stir in vinegar and syrup. Sprinkle with crumbled bacon. Recipe makes 4 two-thirds cup servings.
Source: Cooking Light, September 2013.

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