By Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator in Lancaster County
Every March my professional organization, Academy of Nutrition and Dietetics, celebrates National Nutrition Month®. This year’s theme is “Celebrate a World of Flavors.” Enjoying different flavors of the world is a chance to learn more about your own food culture, as well as those that may be new to you. Familiar ingredients can be presented in new ways, and new foods may remind you of things you already know and love. You may also come across ingredients and flavors you’ve never experienced before.
EAT A VARIETY OF NUTRITIOUS FOODS
• Include healthful foods from all the MyPlate food groups: grains, fruits, vegetables, dairy and protein. Start simple with MyPlate by making half your plate fruits and vegetables, making half your grains whole grains, varying your protein routine and moving to low-fat or fat-free milk or yogurt.
• Incorporate your favorite cultural foods and traditions. Personalize your plate by including foods you prefer.
• Read the Nutrition Facts Labels to help you choose foods and drinks to meet your nutrient needs. The label can help you:
1. Compare similar foods to find one that meets your calorie needs.
2. Look for foods that are lower in saturated fat, trans fat, sodium and added sugars.
3. Find out which foods are good sources of dietary fiber, vitamin D, calcium, iron and potassium.
PLAN YOUR MEALS AND SNACKS
• Choose healthful recipes to make during the week. Determine your meals based on what you already have, what your family enjoys and what is on sale. Visit http://food.unl.edu for recipe inspiration.
• Use a grocery list to shop for nutritious foods. Remember to build your list as you go and add items as you run out. To make shopping quick and easy, organize your list by store section or food groups.
• Make healthful food and drink choices when away from home. Choose foods that are baked, broiled, grilled, steamed or roasted to reduce extra saturated fat and salt. For a smaller portion, consider splitting your dish by sharing with someone else or saving half for the next day.
CREATE TASTY FOODS AT HOME
• Learn cooking and meal preparation skills to prepare foods at home. This will allow you to control the ingredients, as well as the amounts, used when preparing recipes.
• Try new flavors and foods from around the world. Plan meals based on recipes from other cultures. This can help you increase the variety
of foods you eat. When shopping, try selecting a fruit, vegetable or whole grain that is new to you or your family.
• Enjoy your meals with friends or family, when possible. Turning off electronic devices such as TVs and phones encourages mealtime talk. This can even be done virtually.
FIND AN RDN
Are you looking for personalized nutrition information to help meet your health goals? Visit a Registered Dietitian Nutritionist (RDN) to help you develop an eating plan that meets your lifestyle, preferences and health-related needs. Ask your doctor for a referral to an RDN. Find an RDN who specializes in your unique needs at http://www.eatright.org.
Sources:
• https://www.eatright.org/food/resources/national-nutrition-month
• https://www.myplate.gov