Knowing Nutrition

Learning how to make informed food choices and develop positive eating and physical activity habits can help you reach a healthier weight.  Maintaining a healthy weight contributes to your overall health and well-being. Try these 10 tips to help you eat right:

1. Find your balance between food and physical activity. Maintaining a healthy weight is all about balancing calories with physical activity and adopting an overall healthy eating pattern. Regular physical activity helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.
2. Be mindful of what you eat and enjoy your food. Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to overeating. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.
3. Watch portion sizes. We tend to select and consume larger portions than we need. Using a smaller plate, bowl or glass can help control your portions. When eating out, choose a smaller-sized option, share a dish or take home part of your meal. 
4. Eat these foods more often. Include more vegetables, fruits, whole grains and fat-free or 1% milk and dairy products in your diet. These foods contain lots of nutrients such as vitamins, minerals and fiber that your body needs for good health. Make these foods the basis for meals and snacks.
5. Make half of your plate fruits and vegetables. Eat a variety of vegetables, especially dark-green, red and orange vegetables, as well as beans and peas. Fruits and vegetables add color, flavor, texture and lots of nutrients to your plate. Make 2 cups of fruit and 3 cups of vegetables your daily goal.
6. Switch to fat-free or low-fat milk, yogurt and cheese. Fat-free and low-fat milk, yogurt and cheese have the same amount of calcium and other essential nutrients as the full-fat version but fewer calories and less saturated fat.
7. Make at least half of your grains whole grains. Choose 100% whole-grain breads, cereals, pasta and brown rice. To eat more whole grains, try substituting a whole-grain product for a refined product. For example, choose whole-wheat bread instead of white bread or brown rice instead of white rice.
8. Eat these foods less often. Cut back on foods high in solid fats, added sugars and salt. These foods include cakes, cookies, ice cream, candies, sweetened drinks, pizza and fatty meats like ribs, sausages, bacon and hot dogs. Use these foods as occasional treats and not as everyday foods.
9. Compare sodium in foods. Look out for salt (sodium) in the foods you buy. Use the nutrition facts label to choose lower-sodium versions of processed foods such as frozen meals, soups, deli meats and bread. Select canned foods that are labeled as “low sodium,” “reduced sodium,” or “no salt added.”
10. Drink water instead of sugary drinks. All calories count including the ones you consume by drinking. Sodas, energy drinks and other sweetened beverages provide many empty calories that may contribute to weight gain. Drinking water is the best way to satisfy your thirst. Other good beverage choices include fat-free or low-fat milk and 100% fruit or vegetable juice instead of fruit-flavored drinks. 

Nutrition Calendar

March

• National Nutrition Month (Academy of Nutrition and Dietetics)

May

• National Mediterranean Diet Month (Mediterranean Foods Alliance)

September

• Fruits and Veggies: More Matters Month (Produce for Better Health Foundation)
• National Food Safety Education Month (Partnership for Food Safety Education)
• Whole Grains Month (Whole Grains Council)

For More Resources on Nutrition, Please Visit:

• Academy of Nutrition and Dietetics
• Mediterranean Foods Alliance
• MyPlate
• Partnership for Food Safety Education
• Produce for Better Health Foundation
• Whole Grains Council