M A R C H I N T O NUTRITION MONTH

M A R C H W E L L - B E I N G T O O L K I T

M A R C H I N T O NUTRITION MONTH

March is National Nutrition Month. During this time, you can focus on the importance of making informed food choices that provide you with the energy and motivation you need to accomplish your daily goals. People can make a healthy diet seem complicated and scary, but it doesn’t have to be. We tend to label food as good or bad. It shouldn’t be about what fad diets and drinks claim to help one lose the most weight.

Many diets don’t work because they focus on deprivation as opposed to foods people can eat. When the body is deprived of food, it lowers its metabolic rate and stores fat. What you resist persists. Food deprivation can also cause people to obsess about food more than they usually do.

Proper nutrition is about fueling our body so we have optimal energy to accomplish all the things we need and want to do every day. The four principles of a good diet are:

• Quality of food – Choose high quality foods that can energize you and not drain your energy.

• Variety of choices – Have a broad array of choices because we can get bored with food easily.

• Moderation – All food is okay in moderation. However, some food provides more nutrition than others.

• Adequate to meet needs – Everybody is different so make sure your diet meets your specific needs.

This publication is issued by the Office of Management and Enterprise Services as authorized by Title 62, Section 34. Copies have not been printed but are available through the agency website. This work is licensed under a Creative Attribution-NonCommercial-NoDerivs 3.0 Unported License.

Eat Right Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

19 Health Tips for 2019

1. Eat Breakfast Start your morning with a healthy breakfastthat includes lean protein, whole grains, fruitsand vegetables. Try making a breakfast burritowith scrambled eggs, low-fat cheese, salsa anda whole wheat tortilla or a parfait with low-fatplain yogurt, fruit and whole grain cereal.

2. Make Half Your Plate Fruits and VegetablesFruits and veggies add color, flavor and textureplus vitamins, minerals and fiber to your plate.Make 2 cups of fruit and 2 ½ cups ofvegetables your daily goal. Experiment withdifferent types, including fresh, frozen andcanned.

3. Watch Portion Sizes Get out the measuring cups and see how closeyour portions are to the recommended servingsize. Use half your plate for fruits andvegetables and the other half for grains andlean protein foods. To complete the meal, adda serving of fat-free or low-fat milk or yogurt.

4. Be Active Regular physical activity has many healthbenefits. Start by doing what exercise you can.Children and teens should get 60 or moreminutes of physical activity per day, and adultsat least two hours and 30 minutes per week.You don't have to hit the gym — take a walk after dinner or play a game of catch orbasketball.

5. Get to Know Food Labels Reading the Nutrition Facts panel can helpyou shop and eat or drink smarter.

6. Fix Healthy SnacksHealthy snacks can sustain your energy levels

between meals, especially when they include acombination of foods. Choose from two or more of the MyPlate food groups: grains,fruits, vegetables, dairy and protein. Try rawveggies with low-fat cottage cheese, or atablespoon of peanut butter with an apple orbanana.

7. Consult an RDN Whether you want to lose weight, lower yourhealth-risks or manage a chronic disease,consult the experts! Registered dietitiannutritionists can help you by providing sound,easy-to-follow personalized nutrition advice.

8. Follow Food Safety GuidelinesReduce your chances of getting sick withproper food safety. This includes: regular handwashing, separating raw foods from ready-to-eat foods, cooking foods to the appropriatetemperature and refrigerating food promptly.Learn more about home food safety atwww.homefoodsafety.org.

9. Drink More Water Quench your thirst with water instead ofdrinks with added sugars. Stay hydrated anddrink plenty of water, especially if you areactive, an older adult or live or work in hot conditions.

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10. Get CookingPreparing foods at home can be healthy,rewarding and cost-effective. Master somekitchen basics, like dicing onions or cookingdried beans. The collection of “Planning andPrep” videos at www.eatright.org/videos will get you started.

11. Dine Out without Ditching Goals You can eat out and stick to your healthy eatingplan! The key is to plan ahead, ask questionsand choose foods carefully. Comparenutrition information, if available, and look for healthier options that are grilled, baked,broiled or steamed.

12. Enact Family Meal TimePlan to eat as a family at least a few timeseach week. Set a regular mealtime. Turn offthe TV, phones and other electronic devicesto encourage mealtime talk. Get kidsinvolved in meal planning and cooking anduse this time to teach them about goodnutrition.

13. Banish Brown Bag Boredom Whether it’s for work or school, prevent brown bagboredom with easy-to-make, healthy lunchideas. Try a whole-wheat pita pocket withveggies and hummus or a low sodiumvegetable soup with whole grain crackers ora salad of mixed greens with low-fat dressingand a hard boiled egg.

14. Reduce Added SugarsFoods and drinks with added sugars cancontribute empty calories and little or nonutrition. Review ingredients on the foodlabel to help identify sources of added sugar.Visit www.ChooseMyPlate.gov for moreinformation.

15. Eat Seafood Twice a Week Seafood—fish and shellfish—contains a range of nutrients including healthyomega-3 fats. Salmon, trout, oysters andsardines are higher in omega-3s and lower in mercury.

16. Explore New Foods and FlavorsAdd more nutrition and eating pleasure byexpanding your range of food choices. Whenshopping, make a point of selecting a fruit,vegetable or whole grain that’s new to you oryour family.

17. Experiment with Plant-Based MealsExpand variety in your menus with budget-friendly meatless meals. Many recipes that use meat and poultry can be made without. Eating a variety of plant foods can help. Vegetables, beans, and lentils are all great substitutes. Try including one meatless meal per week to start.

18. Make an Effort to Reduce Food Waste Check out what foods you have on handbefore stocking up at the grocery store. Planmeals based on leftovers and only buy whatyou will use or freeze within a couple of days.Managing these food resources at home canhelp save nutrients and money.

19. Slow Down at Mealtime Instead of eating on the run, try sitting downand focusing on the food you're about to eat.Dedicating time to enjoy the taste and texturesof foods can have a positive effect on yourfood intake.

For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit www.eatright.org.

The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy.

This tip sheet is provided by:

Authored by Academy of Nutrition and Dietetics staf registered dietitian nutritionists.

©2019 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

National Nutrition Month® 2019

DOWN

1. This orange root vegetable is a popular snack and side dish.

2. Tasty snack made by popping the kernels of a starchy vegetable. It’s also a whole grain and a good source of dietary fiber.

3. This snack comes in a variety of shapes and can be either hard or soft. Sometimes dipped in cheese or mustard

4. Fuzzy green fruit that is high in vitamin C. 5. Popular fruit for snacks and at lunch – can be made

into sauce, cider or juice. Cortland, Red Delicious and McIntosh are all varieties of this fruit!

6. Made from milk, this creamy food may be enjoyed as a snack or at breakfast and goes well with fruit.

7. Plants that are used to give extra flavor to food. Some types include basil, thyme, oregano and cilantro.

8. Green, leafy vegetable used in salad, soup and other dishes.

NATIONAL NUTRITION MONTH®

MARCH 2019 www.eatright.org #NationalNutritionMonth

ACROSS

9. Zucchini and yellow _________ are summer vegetables, whereas acorn, butternut and spaghetti _______ are winter types of this vegetable.

10. Beef, chicken, fish, tofu, beans and lentils are all sources of ____________ foods.

11. A popular bird commonly served during Thanksgiving.

12. Hot breakfast cereal. Can be made instant or steel cut. May be served with fruit and nuts.

13. A spicy or mild sauce made with tomatoes that is used as a dip for vegetables or tortilla chips.

14. Parmesan, mozzarella, cheddar, and feta are all types of ______.

NATIONAL NUTRITION MONTH®

MARCH 2019 www.eatright.org #NationalNutritionMonth

National Nutrition Month® 2019