March is National Nutrition Month, and the American Dietetic Association wants to remind everyone about the benefits of a healthy diet. Remember - a healthy diet does not mean dieting, but simply eating healthy foods in moderate portion sizes. Following a few easy tips can help you to make better decisions when purchasing food:
Focus on Fruits and Vegetables
Fruits and vegetables are nutrient-packed powerhouses. They are big on nutrition, yet low in calories.
“Take a good look at your current diet,” says registered dietitian and nutritionist Mary Fay, RD, CDE, CDN. “Add a serving each day to one meal and increase it every few weeks. Buy frozen, fresh or organic.”
Shop Locally
Seek out local farms and / or area fruit and vegetable markets in your area. You produce will be fresher, you will be boosting your local economy, and you'll feel better knowing that fewer truck emissions are polluting your air. If you aren't sure where to look, Local Harvest is a great resource for local fresh food vendors and green food options.
Try Something New
Test your tastebuds. Expand your horizons by trying a fish you’ve never eaten before or finding a new vegetarian recipe. For example, simply adding sliced almonds to a fresh green salad adds crunch and flavor to your meal, as well as adding protein and healthful omega-3 fatty acids. Tossing some mandarin oranges and dried cranberries into your salad is another way to add great taste and great nutrition to an already healthy dish.
Make Your Calories Count
Try to stay away from foods that are full of empty calories. Read the nutrition label on the package - If you see a lot of zeros next to the vitamin content, put it back down. Even the popular "100 calorie" packs are guilty here. One hundred calories with little or no nutritional value makes 100 empty calories. Healthy eating doesn't mean deprivation, however. Seek out nutrient-rich snacks, such as yogurt with fresh fruit, trail mix, or a handful of nuts or dried fruit.
Prepare Realistic Portion Sizes
Be careful not to "supersize." It has become the norm to consume larger portions of almost everything. A four ounce cut of meat provides one serving of protein, while one average sized potato provides one serving of carbohydrate. Compare this with an average dinner plate filled with an 8-10 oz. steak and a huge mound of mashed potatoes with gravy and the "supersize" effect is easy to see.
Check the labels on your beverages as well. While many are packaged in bottles that look like single-serve, the label clearly states that there are two to four servings per package. This means that you are getting a lot more calories than you bargained for if you drink the whole thing.
Just a few changes to your eating habits can make a big difference in your health. A healthy diet can give you increased energy, help you to sleep better, and help you maintain a healthy weight. For more great ideas on healthy eating, browse Suite 101's Food and Drink section, or check out the American Dietetic Association's website.
Leigh VanDeWalker - Meet Leigh VanDeWalker: Leigh is a wife, a working mother, a food and nutrition expert, a malignant melanoma survivor, a grandmother, a ...
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