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Sunday, March 17, 2013

March is National Nutrition Month

The Academy of Nutrition and Dietetics (at celebrates National Nutrition Month in March as it has for forty years.  Each year the Academy has a theme and this year it is, “Eat Right, Your Way.”  This is to focus on basic healthy eating and not any fad diets or latest trends.  In their press release, the Academy noted:

“Eat Right, Your Way”

Individual food preferences and food choices are OK.
You don’t have to give up your favorite food to eat healthy.
Eating healthy can be tailored to individual lifestyles, culture, traditions, tastes.
It is the overall eating pattern and total diet that is important. 

The Academy issued helpful hints about eating right whether you are a student, a vegetarian, busy parent, executive.  What do they suggest in this recent press release? 

Work Days:

Healthy Snacks- keep healthy snacks at your desk.   Single size servings of nuts, whole wheat crackers, peanut butter, dried fruit, canned tuna.  Keep simple snacks in your briefcase, backpack, or purse for those missed lunches.   Granola bars, peanut butter crackers, trail mix,  whole grain crackers.

All athletes know what they eat affects their athletic performance.

Fuel – power up with healthy food choices.  Make breakfast a lighter meal if you are exercising right after breakfast.  Some foods with “staying power”?   Low-fat yogurt, graham crackers and peanut butter, or a banana, whole grain cereal and low-fat milk. 

While Exercising – keep hydrated with plenty of water or a sports drink, if preferred.

Students – busy lifestyles with little time for a meal and on a budget.  Focus on carbs for energy and protein for “staying power”.

  • Apples, peanut butter
  • Carrots and hummus
  • Dried fruit
  • Banana and low-fat yogurt
  • Whole grain cereal with fruit – Wheat Chex with raisins

Eating out cafeteria style?  Choose salad bars but low calorie dressing or vinegar and oil, fill half your plate with fruits and vegetables as MyPlate suggests. 

Vegetarians vegetarians can enjoy a very healthy diet sans the meat. 

  • Vegetarian chile
  • Hummus-filled pita
  • Veggie burgers
  • Pasta Primavera made vegetarian style
  • Veggie pizza – or order a regular pizza with veggies such as green pepper, onions, mushrooms
  • Vegetable stir-fry with tofu

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