It's All About Nutrition!

Registered Dietitian Day

Do you know that today, March 11, 2009, is Registered Dietitian Day? Created by the American Dietetic Association, Registered Dietitian Day is celebrated for the second consecutive year. Registered Dietitian Day, celebrated during National Nutrition Month, was created to raise the awareness of Registered Dietitians (RD) as essential food and nutrition service providers.

Registered Dietitians are food and nutrition experts and have the training and credentials which make them qualified to give food and nutrition information based on science. They have degrees in nutrition, food science, dietetics, public health, or other related fields obtained from accredited colleges and universities. Other requirements for the Registered Dietitian are completion of an internship and successful completion of the Registration Examination for Dietitians.

To maintain their credential, RDs must maintain ongoing continuing education. They work in many environments such as hospitals, schools, public health settings, nursing homes, universities, medical centers, fitness centers, food industry, food management, research, and private practice.

Registered Dietitians are dedicated to helping people improve their lives by making healthy lifestyle choices.

For more information on Registered Dietitians and to find a Registered Dietitian in your area visit the American Dietetic Association website and click on “Find a Nutrition Professional”.

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

February is National Heart Month

Remind yourself, your loved ones, and friends to be good to your heart. Quite often people forget about taking care of themselves especially when it comes to protecting their hearts. Keeping your heart healthy lowers your risk for heart disease so it is important to eat the right foods and stay physically active.

Follow these healthy heart tips from the American Dietetic Association:

1. Lose a few extra pounds so your heart doesn’t have to work so hard.

2. Watch the fats you eat…limit saturated fat and cholesterol by choosing lean meats, poultry without skin and low-fat or fat-free milk products. Choose foods with little or no trans fat.

3. Cut out the sodium by looking for food products with reduced-salt and no-added salt and use less salt to the foods you eat.

4. Eat a variety of colorful fruits and vegetables — they provide vitamins, minerals and fiber which are good for your heart.

5. Eat whole-grain foods such as whole-wheat bread and pasta, whole-grain cereals, and brown rice. Aim for at least three ounces per day.

6. Eat fish containing omega-3 fatty acids such as salmon, trout, herring, and tuna at least twice per week.

7. Snack on nuts such as almonds and walnuts…be sure to eat in moderation.

8. Choose fiber-rich foods such as oatmeal, barley, fruits, vegetables, and beans.

9. Be a label reader…use the Nutrition Facts panel as a guide to determine your intake of calories, fat, fiber, cholesterol, sodium, sugar, and other nutrients.

10. Move your body…engage in moderate physical activity for at least 30 minutes every day. Exercise in 10-minute intervals if pressed for time. Perform activities such as walking, running, biking, dancing, swimming, hiking, playing tennis, gardening.

In keeping with National Heart Month, celebrate Valentine’s Day with your significant other by enjoying a heart healthy dinner.

Try wild salmon with brown rice, green beans, and a side salad. For dessert…try strawberries with low-fat vanilla yogurt and of course…a piece of chocolate!