March is National Nutrition Month®
National Nutrition Month® is sponsored by the American Dietetic Association (ADA) at this time each year to convey the importance of making healthy food choices and developing the habit of being physically active every day. The theme for National Nutrition Month® 2009 is “Eat Right”.
According to the Dietary Guidelines for Americans developed by the United States Department of Health and Human Services, a healthy eating plan:
*Emphasizes fruits, vegetables, whole grains, and low-fat or fat-free milk and milk products.
*Includes lean meats, poultry, fish, beans, eggs, and nuts.
*Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Make smart food choices…choose foods that are lower in calories and packed with nutrients such as vitamins, minerals, and fiber.
Vary your food choices from each food group.
*Focus on fruits – eat a variety of fruits whether fresh, frozen, or canned.
*Vary your veggies – eat more dark green vegetables such as broccoli and leafy greens; orange vegetables such as carrots, sweet potatoes, and pumpkin; and beans and peas such as black beans, kidney beans, pinto beans, split peas, and lentils.
*Get your calcium-rich foods – include 3 cups of low-fat or fat-free milk and yogurt every day. Kids aged 2 through 8 need 2 cups of milk every day. Choose lactose-free milk products if you are unable to tolerate milk.
*Make half your grains whole – eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is equivalent to 1 slice of bread, 1 cup of cereal, or 1/2 cup cooked rice or pasta. Look for the word “whole” in the ingredient list.
*Go lean with protein – choose lean meats and poultry and vary your protein choices with more fish, beans, and peas.
Look for foods low in saturated fats, trans fats, and cholesterol to help reduce heart disease risk…Read the Nutrition Facts panel on food packaging.
The combination of being physically active and eating healthfully are essential to a healthy lifestyle. Aim for at least 30 minutes of physical activity every day. You don’t have to perform the exercise(s) all at once; you can break it up into 10 – 15 minute segments during the day to total 30 minutes. Examples of physical activities are walking, running, biking, swimming, or gardening.
Another key point to consider is targeted for older adults. Older adults have special needs for certain nutrients such as calcium, vitamin D, vitamin B12, fiber, and potassium. For healthy bones, more calcium and vitamin D are needed…include three servings of vitamin D-fortified low-fat or fat-free milk and yogurt every day. Other good sources of calcium are fortified cereals and fruit juices, dark green leafy vegetables and canned fish. For calcium supplementation, be sure to choose one with vitamin D.
Many people over 50 need more vitamin B12…foods containing B12 are fortified breakfast cereals, fish such as salmon and trout, and lean meat. Consult your doctor or dietitian if B12 supplementation is needed.
Consuming more fiber is important for regularity, weight management, reducing heart disease risk, and type-2 diabetes prevention. Choose foods with whole grains such as whole grain breads and cereals; beans and peas; and fruits and vegetables.
Consume more potassium-rich foods such as fruits, vegetables, low-fat or fat-free milk and yogurt…increasing potassium as well as reducing sodium (salt) may help lower your risk of high blood pressure. Cut back on adding salt in preparing meals and choose foods with little or no added salt.
Healthy eating habits and physical activity for kids is another important issue. Parents have to be the role models for their children when choosing the right foods to eat and developing the habit of being physically active. Establish a mealtime schedule that works for your family. Eating together at mealtime encourages healthy eating habits for your children. Also, kids need to be encouraged to eat healthy snacks…keep nutrient-dense snack foods available such as ready-to-eat fruits, vegetables, whole grains, and low-fat dairy products.
For more information on eating right and staying physically active see http://www.eatright.org and http://www.cnpp.usda.gov/default.htm
Tags: American Dietetic Association, Heart Disease Risk, National Nutrition Month, Nutrition Facts Panel, Technorati, United States Department
