National Nutrition Month

March is National Nutrition Month

This year’s theme is “Bite Into a Healthy Lifestyle.” The goal is to make people aware of how to make better food choices that will result in consuming fewer calories to achieve and maintain a healthy weight, reduce the risk of chronic disease and promote overall health. People are encouraged being making healthy lifestyle choices by making informed food choices and getting daily exercise.

The benefit of a healthier lifestyle:

• Maintain a healthy weight
• Reduce the risk of chronic disease
• Promote overall health

A healthful lifestyle, with regular physical activity and an eating pattern chosen to meet individual nutrient needs within calorie moderation, is vital to maintaining good health and quality of life.

Most of the time when we talk about food, we focus on talking about foods that we shouldn’t be eating or trying to avoid, think foods with added fats and sugars like pizza, sausages and desserts. We should change the dialogue to what we ARE eating and talk about making food choices that will fuel our bodies in the right serving sizes and prepare these foods in a way that are healthful while tasting great.

Consider these 3 questions…

• What am I eating and drinking?
• How much am I eating and drinking?
• How should I prepare what I am eating and drinking?

Basic dietary guidelines you should follow include:

• Find your balance between food and physical activity to manage your weight
• Reduce food and food components linked to increased health risks
• Increase food and nutrients that promote health while staying within your calorie needs
• Build a healthful eating pattern.

A healthy eating plan emphasizes nutrient-rich foods and beverages, vegetables, fruits, whole grains, seafood, lean meats and poultry, eggs, beans and peas, and nuts and seeds and limits foods with added fats, sugars and salt.

Remember:

• Consider not only what you are eating and drinking, but how much and how to prepare it so that it tastes great!
• Skip the sugar sweetened beverages for water to help maintain a healthy weight.

Cooking Tips
Grill

• Make kabobs: Lean meats or seafood on skewers
• Add vegetables
• Add fruit! Best bets: pineapple, peaches

Steam

• Place fish or chicken in a piece of aluminum foil. Add lemon, herbs and spices. Fold the aluminum foil so
  all edges are sealed and steam in the oven.

Stir Fry

• Cook vegetables in a small amount of oil on a stove top with garlic. Serve with brown rice to add
  more whole grains. Add pineapple!

Roast

• Toss sliced vegetables in olive oil and spices before spreading out on a cookie sheet. Roast in the oven
  for 30 minutes at 425 degrees.

What about Beverages?
Many beverages contain added sugars and offer little or no nutrients. Switch to water when you are thirsty. Drink plenty of water if you are active, live or work in
hot conditions or are an older adult. If you are tired of just plain water, try infusing it with fruits, vegetables and herbs.

• Add slices of fruits and vegetables and herbs to a pitcher of water. Allow to sit in the refrigerator for at least two hours. Use more or less depending on
  preferences.
• If you want to make just one glass, add a few slices of fruits and/or vegetables to a glass of water. Allow the flavors to infuse for 10–15 minutes before
  drinking.

Free Download: 20 Ways to Enjoy More Fruits and Vegetables