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Research
has shown that healthy eating patterns, which include the
recommended amounts from each food group, can have a
positive effect on our health. For example, healthy eating
patterns have been associated with a reduced risk of heart
disease, type 2 diabetes, some types of cancer, and
overweight and obesity. An
eating pattern that is higher in vegetables and fruits has
been associated with a reduced risk of several
chronic diseases, including heart disease. Unfortunately,
many Americans don’t get enough servings of fruits and
vegetables and the important nutrients they provide.
This year for National Nutrition Month® there are four
overarching goals that can be broken down to one goal each
week during the month to practice eating right, bite by
bite.
Eat a Variety of Nutritious Foods Every Day.
It’s important to eat a variety of nutritious foods every
day in order to get the nutrients that our bodies need. Make
sure to include healthy foods from all five food groups:
vegetables, fruit, grains, protein foods and dairy. Although
each food group has its’ own recommendations for best
options, keep in mind the daily goal of 2 cups of fruit and
2 ½ cups of vegetables. Make healthy drink choices like
water first for thirst. Use the Nutrition Facts labels to
make the best choices about beverages and foods. Practice
portion control and slow down to take time to enjoy your
food.
Enjoy Healthy Eating at School, Work and Home.
Eat at least three meals a
day and plan your meals ahead of time. Whether you’re eating
at home, packing a lunch or eating out, an overall eating
plan for the day or week will help keep you on track. By
planning your meals and snacks you will be sure to include
foods from all five food groups. Planning in advance will
also help you be menu-savvy when dining out, enjoy healthy
snacks when at school or work and also eat healthy when
traveling.
Learn Skills to Create Tasty Meals to Share and Enjoy.
Preparing food at home can be healthy and rewarding
and a great way to save money, too. As mentioned
before, planning is important to make sure you have healthy
ingredients on hand. You don’t have to go to culinary school
to make a simple, tasty, healthy meal for yourself. If you
have family around, share meals together as much as
possible.
When preparing foods keep these food safety tips in mind. Do
not cross contaminate raw meat with fresh food. When
preparing raw meat, don’t use the same cutting boards or
plates, utensils or countertops until they have been
sanitized. If foods need to be hot, make sure they are hot
and it they need to be cold, make sure they stay cold. There
are many important steps to food safety but one of the
easiest ways to practice good sanitation is to wash hands
with water and soap for thirty seconds. Not only is this
very important for food safety, it’s also one of the best
ways to reduce the spread of other germs that can make
people sick.
See a Registered Dietitian Nutritionist.
Registered Dietitian Nutritionists are professionals who
have degrees in fields like
nutrition, dietetics or public health from accredited
colleges and universities. They have completed an
internship, passed an examination and maintain continuing
education. In addition, they are in our communities working
hard to help us live healthy lives! Some people may meet
with a Registered Dietitian Nutritionist for a specific
diagnosis from their medical care provider like heart
disease or diabetes or a need to lose weight. In addition to
helping those with specific medical conditions, Registered
Dietitian Nutritionists can be helpful for many others. Most
people can focus more on their eating habits and learn more
about healthy living. Whether you want to lose
weight, lower your health-risks or manage a chronic disease,
consult the experts! Registered dietitian nutritionists can
help you by providing sound, easy-to-follow personalized
nutrition advice.To
find an expert in your area, visit the Academy of Nutrition
and Dietetics’ website at
www.eatright.org.
Don’t forget! Every little bit (or bite!) of nutrition is a
step in the right direction!
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