March is National Nutrition Month, so if you haven’t been eating as nutritiously as you wanted to in 2012, now is the time to do it! It’s not just about losing weight and looking good, eating right is so important for your body, mind, and overall well-being. So put down the potato chips, sugar-filled beverages, and artificial sweeteners, and head to your nearest farmer’s market or organic food store and “Get Your Plate In Shape!”
Here’s how to “Get Your Plate in Shape,” – this year’s theme sponsored by the Academy of Nutrition and Dietetics.
Make half your plate fruits and vegetables. Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Fresh, frozen and canned fruits and vegetables all count, but choose “reduced sodium” or “no-salt-added” canned vegetables.
Make at least half your grains whole. Choose 100% 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. If you are lactose intolerant, try lactose-free milk or a 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. Twice a week, make seafood the protein on your plate, and keep meat and poultry portions small and lean.
Cut back on sodium and empty calories from solid fats and added sugars. Drink water and 100% fruit juice instead of sugary drinks. Select fruit for dessert and eat sugary desserts less often. Look out for salt (sodium) in foods you buy. Add spices or herbs to season food without adding salt. Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods. Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese. Switch from solid fats to oils when preparing food.
Enjoy your food but eat less. Get your personal daily calorie limit at www.ChooseMyPlate.gov. Keep that number in mind when deciding what to eat. Avoid oversized 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. Choose dishes that include vegetables, fruits and whole grains. Write down what you eat to keep track of how much you eat. If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.
Be physically active your way. Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active.
Children and teens should get 60 minutes or more a day, and adults should get at least two and a half hours a week of activity that requires moderate effort, such as brisk walking.
Find more healthy eating tips at:
• www.eatright.org
• www.kidseatright.org
