March 29, 2024

Bite into a healthy lifestyle

The Academy of Nutrition and Dietetics celebrates National Nutrition Month each March. The annual event reinforces the importance of developing sound eating and physical activity habits for all. This year the theme is “Bite into a Healthy Lifestyle.”

The message encourages everyone to adopt eating and physical activity plans that are focused on consuming fewer calories, making informed food choices and getting daily exercise in in order to achieve and maintain a healthy weight, reduce the risk of chronic disease and promote overall health.

A healthy eating plan emphasizes nutrient-rich foods and beverages, vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas.

Nutrient needs should primarily be met through consuming foods. Foods provide an array of nutrients and other components that are considered to be beneficial for health.

MyPlate can help use the Dietary Guidelines to:

• Find the balance between food and physical activity to help manage weight.

• Reduce food and food components linked to increase health risks.

• Increase food and nutrients that promote health while staying within calorie needs.

• Build a healthful eating plan.

Cooking tips

• Grill instead of fry: Make kabobs using lean meat or seafood on skewers. Add vegetables.

Experiment with fruit on the grill — pineapple and peaches work well.

• Steam it up: Place chicken or fish in a piece of aluminum foil. Add lemon, herbs and spices.

Fold the aluminum foil so all edges are sealed and steam in the oven.

• Stir fry: Cook vegetables in a small amount of oil on a stovetop with garlic. Serve with brown rice to add more whole grains to your diet. Add pineapple if desired.

• Roast: Toss sliced vegetables with olive oil and spices. Spread on a cookie sheet.

Roast in the oven for 30 minutes at 425 degrees.

Beverage choices

Many beverages contain a large amount of added sugars and offer little or no nutrient value. Drink water if you are thirsty. Include plenty of water if you are active, live or work in hot conditions or dry climates or are an older adult. If you are tired of just plain water, try infusing it with fruits, vegetables and herbs.

Add slices of fruits and vegetables such as oranges, lime/lemon, strawberries or cucumbers or herbs like spearmint or peppermint, to a pitcher of water. Allow to sit in the refrigerator for at least two hours. Use more or less depending on your preference.

If you want to make a single glass, add a few slices of fruits and/or vegetables to a glass of water. Allow the flavors to infuse for 10-15 minutes.

A registered and licensed dietitian nutritionist can provide sound, easy-to-follow, personalized nutrition advice to help meet your lifestyle, preferences and health-related needs.

For additional nutrition information check out the Academy of Nutrition and Dietetics' website at www.eatright.org.