March is National Nutrition Month® which is a nutrition education and information campaign created annually by the Academy of Nutrition and Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. In honor of National Nutrition Month®, let’s take a look at 14 Health Tips for 2014:
•Eat Breakfast – Include lean protein, whole grains, fruits and vegetables. Try oatmeal cooked with low-fat milk, sliced almonds and berries or top a toaster waffle with low-fat yogurt and fruit.
•Make Half Your Plate Fruits and Vegetables – Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.
•Watch Portion Sizes – Get out the measuring cups and see how close your portions are to the recommended serving size. Using smaller plates, bowls and glasses can also help you keep portions under control.•Be Active – Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time and build yourself up to at least two hours and 30 minutes per week.
•Fix Healthy Snacks – Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks by choosing whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein or nuts.
•Get to Know Food Labels – The Food and Drug Administration has strict guidelines on how food label terms can be used. Find out what the terminology on food labels means.
•Consult an RD – Whether you want to lose weight, lower your cholesterol or simply eat better, consult the experts. Registered dieticians can help you.
•Follow Food Safety Guidelines – The Centers for Disease Control and Prevention estimates that roughly one in six Americans gets sick from foodborne disease each year. Reduce your chances of getting sick by practicing the 4 C’s of food safety…..clean, prevent cross contamination, cook and chill.
•Get Cooking – Cooking at home can be healthy, rewarding and cost-effective. Resolve to learn some cooking and kitchen basics.
•Dine Out without Ditching Your Goals – You can dine out and stick to your healthy eating plan. The key is to plan ahead, ask questions and choose foods carefully.
•Enact Family Meal Time – Research shows that family meals promote healthier eating. Plan to eat as a family at least a few times each week. Set a regular mealtime and turn off the TV, phones and other electronic devices to encourage mealtime talk.
•Banish Brown Bag Boredom – Whether it’s a brown bag lunch for work or school, make it a healthy lunch packed with nutrition.
•Drink More Water – Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells, carry away waste products and more. It is recommended that you drink half your body weight in ounces of water per day.
•Explore New Foods and Flavors – Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family.
