When somebody mentions nutrition do you inwardly cringe? You
know that it is important but why does it have to be so dry and stale? Even the
American Dietetic Association recently changed their names to the Academy of
Nutrition and Dietetics in hopes of spicing up the subject and making it sound
more glamorous. Did you know that nutrition has its own month? And there is an
actual day where Registered Dietitians are acknowledged? (March is National
Nutrition Month, and March 14th is National Registered Dietitians
day!) .
This year the theme for National Nutrition Month is “Get
Your Plate in Shape” in honor of the USDA changing the food guide pyramid to
the My Plate theme last summer.
My Plate focuses
on:
·
Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially
dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits
to meals and snacks.
·
Make at least half your grains whole: Choose 100 percent whole-grain breads,
cereals, crackers, pasta and brown rice. Check the ingredients list on food
packages to find whole-grain foods.
·
Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same
amount of calcium and other essential nutrients as whole milk, but less fat and
calories. For those who are lactose intolerant, try lactose-free milk or
calcium-fortified soy beverage.
·
Vary your protein choices: Eat a variety of foods from the protein food
group each week, such as seafood, nuts and beans, as well as lean meat, poultry
and eggs. Keep meat and poultry portions small and lean. And be sure to choose
seafood as the protein at least twice a week.
·
Cut back on sodium and empty calories from
solid fats and added sugars:
Compare sodium in foods and choose those with lower numbers, and season your
foods with herbs and spices instead of salt. Switch from solid fats to healthy
oils like olive and canola oil. Replace sugary drinks with water and choose
fruit for dessert.
·
Enjoy your foods but eat less: Avoid over sized portions. Use a smaller
plate, bowl and glass. Cook more often at home where you are in control of what’s
in your food. When eating out, choose lower calorie menu options.
·
Be physically active your way: Adults need at least 2 hours and 30 minutes
of physical activity every week. Choose activities that you enjoy, and start by
doing as much as you can.
Just remember, Registered Dietitians are there for you. They
know nutrition in and out (like me, most Registered Dietitian’s are the geeky
biology/chemistry majors that thrive on information that surrounds the body and
the environment). If you have nutrition related question don’t feel like you
are alone, seek out a Registered Dietitian in your area and let them help you
and your child lead a healthier balanced lifestyle! To find a Registered
Dietitian in your area visit: www.eatright.org
You can also email me with questions: Brandi@ABCDEatRight.com . I also have
a weekly free e-newsletter that will provide you with recipes, healthy tips and
activity ideas for parents, teachers and kids. In honor of National Nutrition
Month explore new foods! You might be
surprised how delicious and exciting nutrition can be.
Launching March 1st, 2012- ABCD Eat Right’s –
Take Out Recipes for Kids- Forget the take out bring home healthy nutrition
with this meal planning system. What’s included? 8 breakfast, 10 lunch, and 25
dinner recipe cards. All recipes are displayed on 2x3 cards which can be
inserted into 1 of the 3 decorated magnets. These magnets hang on the
refrigerator and alert the entire family as to what to expect for their next
meal. They can even help choose what they want and shop for groceries because
the handy recipe cards are small enough to fit into a wallet and double as a
recipe card and a shopping list! Check them out today! www.ABCDEatRight.com
