Marching Towards a Healthier You!
The month of March is not only National Nutrition Month, but National Kidney Month as well. In fact, March 14th is National Kidney Day. Maintaining proper kidney function is very important! This vital organ is in charge of numerous functions in our bodies including:
Filtering waste out of 200 liters of blood each day.
Regulating the body's salt, potassium and acid content.
Removing drugs from the body.
Balancing body's fluids.
Releasing hormones that regulate blood pressure.
Producing an active form of vitamin D (calcitriol) that promotes strong bones.
Controlling the production of red blood cells.
Kidney disease can be a fatal disease and is actually the 9th leading cause of death in America. There are more than 26 million Americans that have kidney disease, but the majority of those individuals are unaware that they have it.
Eating a well-balanced diet is especially important for those with kidney disease. People who have this disease may have to limit protein, sodium, potassium, phosphorus, and calcium consumption. However, if you have kidney disease, it is important that you meet with a Registered Dietitian to discuss the proper diet that meets your specific needs.
In honor of National Nutrition Month and National Kidney Month, put your best fork forward and try out these spectacular salad recipes:
Shrimp Salad
Portions: 2
Serving size: 2-1/2 ounces shrimp with dressing, 1-cup salad, and 1-ounce bread
Ingredients:
1/2 pound medium-size shrimp, uncooked
1 teaspoon fresh dill
1 teaspoon fresh oregano
1 teaspoon fresh basil
1 garlic clove
1 scallion
4 small mushrooms
1/4 cup dry white wine
1/4 teaspoon mustard seed
1/8 teaspoon red pepper flakes
1 bay leaf
2 teaspoons lemon zest
1 tablespoon extra-virgin olive oil
1 tablespoon white wine vinegar
1/4 teaspoon Dijon mustard
2 cups green leaf lettuce pieces
4 cherry tomatoes
2 slices crusty French bread
Preparation:
Peel and devein shrimp.
Chop dill and oregano. Thinly slice basil and scallion. Finely mince garlic. Slice mushrooms.
In medium saucepan combine wine, mustard seed, pepper flakes, bay leaf, and lemon zest. Add enough water to fill pan 2/3 full. Bring mixture to a boil.
Add shrimp and cook until pink, 3 to 4 minutes. Drain, rinse with cool water and chill in the refrigerator.
To make dressing, mix olive oil, vinegar, dill, oregano, basil, garlic, mustard and scallion in a salad shaker or screw top jar. Shake well.
Place shrimp in a bowl, add dressing and toss well.
Serve shrimp over green leafy lettuce. Garnish each salad with two cherry tomatoes and 2 thinly sliced mushrooms. Serve with a slice of crusty French or Italian bread.
Nutrition Facts (per serving):
Calories: 241
Protein: 20 g
Carbohydrates: 19 g
Fat: 9 g
Cholesterol: 144 mg
Sodium: 367 mg
Potassium: 405 mg
Phosphorus: 171 mg
Calcium: 101 mg
Fiber: 2.7 g
Renal and renal diabetic food choices:
2 meat
1 vegetable, medium potassium
1 starch
Carbohydrates:
Counts as 1 carb
Grilled Chicken Salad
Serves 4
Serving size: 1 chicken breast over 1-1/2 cups salad
Ingredients:
3 tablespoons olive oil
3 tablespoons red wine vinegar
2 teaspoons Mrs. Dash® garlic herb seasoning blend
1/4 teaspoon salt
4 boneless, skinless chicken breasts
6 cups butter head lettuce
1/2 small red onion
12 medium strawberries
8 plain breadsticks, 9-1/4” x 3/8” size
Preparation:
Make dressing by combining olive oil, vinegar, Mrs. Dash seasoning and salt.
Place chicken in a zip top bag and add 2 tablespoons of the dressing to coat chicken pieces.
Heat a grill to medium high heat.
Place chicken breasts on grill and cook 8 to 10 minutes until juices are clear and chicken is cooked through. Remove from heat and rest 5 minutes.
Tear lettuce into peices. Cut onion into rings.
Arrange lettuce, onion rings and strawberries on a plate.
Slice each breast diagonally and place on lettuce bed.
Pour 1 tablespoon remaining dressing over each salad.
Serve each salad with 2 breadsticks.
Renal and renal diabetic food choices
Nutrition Facts (per serving):
Calories: 308
Protein: 29g
Carbohydrates: 14g
Fat: 15g
Cholesterol: 70mg
Sodium: 278mg
Potassium: 534mg
Phosphorous: 249mg
Calcium: 55mg
Fiber: 2.2g
Renal and diabetic food choices:
3-1/2 meat
1 vegetable, low potassium
1/2 starch
1/2 fruit, low potassium
Carbohydrates:
Counts as 1 carb
Spinach-Mandarin Salad
Serves 5
Serving size: 1 cup
Ingredients:
2 cups fresh spinach
1/2 cup dried cranberries, sweetened
5-ounce can water chestnuts, drained
1 cup mandarin oranges
1 medium apple
1/4 cup crunchy chow mein noodles
1 teaspoon black pepper
1/4 cup vinaigrette salad dressing
Preparation:
Drain water chestnuts and oranges; cut apple into wedges.
Place washed, drained spinach leaves into a 1-quart serving bowl. Sprinkle dried cranberries over top.
Add water chestnuts, chow mein noodles, apple wedges and mandarin oranges.
Sprinkle pepper over top. Cover and refrigerate to chill.
Toss lightly with 1/4-cup vinaigrette salad dressing and serve
Nutrition Facts (per serving)
Calories: 157
Protein: 2g
Carbohydrates: 31g
Fat: 4g
Cholesterol: 0mg
Sodium: 145mg
Potassium: 232mg
Phosphorus: 32mg
Calcium: 28mg
Fiber: 2.9mg
Renal and renal diabetic food choices:
1 vegetable, medium potassium
1 fruit, low potassium
1 high calorie
1 fat
Carbohydrates:
Counts as 2 carbs
For more information about National Nutrition Month check out eatright.org and for more information about kidney health you can go to The National Kidney Foundation’s website.
Lastly, for more kidney friendly recipes, check out www.davita.com
Resources:
https://www.kidney.org/atoz/content/nutrikidfail_stage1-4
https://www.davita.com/recipes/salads-and-salad-dressings/pauline-s-shrimp-salad/r/5159
https://https://www.kidney.org/atoz/content/nutrikidfail_stage1-4-/recipes/salads-and-salad-dressings/grilled-chicken-salad/r/5141
https://www.davita.com/recipes/salads-and-salad-dressings/spinach-mandarin-salad/r/5165
https://www.kidney.org/news/monthly/Focus_KidneyMonth