The celebration of National Nutrition Month 2016 continues with the Academy of Nutrition Dietetics - 16 Healthy Tips for 2016 in order to Savor the Flavor of Eating Right! Let us start the count down now! #NationalNutritionMonth
1. Eat Breakfast Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.
2. Make Half Your Plate Fruits and Vegetables. Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.
3. Watch Portion Sizes. Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean protein foods. To complete the meal, add a serving of fat-free or low-fat milk or yogurt.
4. Be Active Regular physical activity has so many health benefits. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.
5. Fix Healthy Snacks. Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana.
6. Get to Know Food Labels. Reading the Nutrition Facts panel can help you shop and eat or drink smarter.
7. Consult an RDN. Whether you want to eat better to lose weight or lower your risk or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.
8. Follow Food Safety Guidelines. Reduce your chances of getting sick by practicing proper food safety. This includes: regular hand washing, separating raw protein foods from readyto-eat foods, cooking foods to the appropriate temperature by using a food thermometer, and refrigerating food quickly at a proper temperature to slow bacteria growth. Learn more about home food safety at www.homefoodsafety.org.
Next week is the last 8 Healthy Tips of 2016 countdown. Check out the video about the new 2015 Dietary Guidelines. http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/learn-about-the-2015-dietary-guidelines