Eating HEALTHY
Learn to make better food choices during National Nutrition Month
the opportunity to bring you tips to encourage healthy eating year round.
M • •
“Vegetables, fruits, whole grains, lean proteins, and low-fat dairy products contain the nutrients we need to maintain healthy lifestyles,” says registered dietitian and Academy spokeswoman Andrea Giancoli. “Make sure your eating plan includes foods from all of the food groups and in appropriate portions”
Make half your plate fruits and vegetables •
Eat a variety of vegetables, especially dark-green, red, and orange varieties, as well as beans and peas.
• Choose “reduced sodium” or “no salt added” when buying canned vegetables. Rinse beans, corn, and peas to reduce sodium levels.
Dried, frozen or canned fruits with no added sugar are good options when fresh fruits are not available.
Include one fruit or vegetable or both with every meal or snack.
•
Make at least half your grains whole •
Choose brown rice, barley and oats, and other whole grains for your sides and ingredients.
arch is National
Nutrition Month, and the Academy of Nutrition and Dietetics is taking
A balance of foods, including fresh fruits and vegetables and lean protein, is necessary for a healthful lifestyle. Source: USDA
•
Switch to 100 percent whole-grain breads, cereals, and crackers. Check package ingredients to find foods made with whole grains.
Drink 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 fewer calories.
•
If you are lactose intolerant, try lactose-free milk or a calcium- fortified soy beverage.
Vary your protein choices •
Eat a variety of protein rich foods each week such as seafood, nuts, beans, lean meat, poultry, and eggs. (Limit meat and poultry portions to three ounces per meal.)
Eat more plant-based proteins such as nuts, beans, whole grains, and whole soy foods like tofu and edamame (soy beans in the shell).
• At least twice a week, make fish and seafood the protein on your plate.
8 | march 2013
Cut back on sodium and empty calories from solid fats and added sugars
•
Drink water instead of sugary drinks like regular sodas, fruit-flavored drinks, sweetened teas and coffees. Choose 100 percent fruit juice.
•
Season foods with spices or herbs instead of salt.
• Use heart-healthy oils like olive, canola, and sunflower oil in place of butter or shortening when cooking.
Giancoli recommends cooking more often at home, where you can control what’s in your food, and reminds that exercise is crucial to maintaining a healthy lifestyle.
“Choose activities you enjoy, like going for a walk dancing or playing with your children,” Giancoli says. “If you don’t have a full 30 minutes, carve out 10 minutes three times a day. Every bit adds up, and health benefits increase the more active you are.” ■
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124 |
Page 125 |
Page 126 |
Page 127 |
Page 128 |
Page 129 |
Page 130 |
Page 131 |
Page 132 |
Page 133 |
Page 134 |
Page 135 |
Page 136 |
Page 137 |
Page 138 |
Page 139 |
Page 140 |
Page 141 |
Page 142 |
Page 143 |
Page 144