Making small shifts in our food choices can add up over time. This year's theme for National Nutrition Month® in March inspires us to start with small changes in our eating habits – one forkful at a time. So whether you are planning meals to prepare at home or making selections when eating out, Put Your Best Fork Forward to help find your healthy eating style.
“Healthy eating should be enjoyable and ‘doable’ for your entire life”, says Diane Peck, registered dietitian nutritionist with the Alaska Obesity Prevention and Control Program. “Focus on eating healthy foods that you like and being active to help stay healthy and manage your weight.”
Think nutrient-rich, rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories. Here are a few tips for making smart food choices:
• Choose healthy drinks. Drink water or low-fat milk, instead of sugary drinks. For variety, add fresh or frozen fruit to a glass or pitcher of cold water, try unsweetened hot or cold caffeine-free tea, or add a splash of 100% fruit juice to club soda or seltzer water.
• Eat more fruits and vegetables. All forms of fruits and vegetables provide healthful benefits – fresh, frozen, canned and dried. Traditional foods – such as berries, sourdock, and beach greens – are especially high in nutrients.
• Focus on variety. Choose a variety of healthful foods in all food groups to help reduce the risk of preventable, lifestyle-related chronic diseases, including heart disease, type 2 diabetes, some cancers and obesity. The U.S. Dietary Guidelines for Americans encourage us to eat a variety of colorful fruits and vegetables; whole grains, such as oats and 100% whole wheat bread; healthy proteins, such as lean meats, poultry, fish, beans, eggs and nuts; and low-fat or fat-free milk and milk products.
• Vitamin D. Vitamin D is important for strong bones and may contribute to overall good health. Alaskans should select foods that are high in vitamin D, such as Alaska salmon and vitamin D fortified non- or low-fat milk, and should talk with their health care providers about vitamin D and the risks and benefits of supplementation.
• Play every day. Choose activities that you enjoy and want to do each day. Remember, children need at least 60 minutes of physical activity every day. Find fun activities that get the whole family moving, like sledding or going for a walk.
ChooseMyPlate.gov has resources to help you achieve your healthy eating goals this month, and all year long.
National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing good eating and physical activity habits. Play games, download tip sheets, view recipe videos and more at http://sm.eatright.org/NNMinfo.