March is National Nutrition Month and The Academy of Nutrition and Dietetics wants you to ?get your plate in shape!??? Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories.
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Shape Up Tips!
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Make half your plate fruits and vegetables.
Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Variety is especially important, since plant foods offer a wide array of necessary nutrients that vary by source. Fresh, frozen and canned vegetables all count. Choose ?reduced sodium? or ?no-salt-added? canned vegetables.
Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.
Make at least half your grains whole.
Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice.? Compare NuVal? scores when selecting grain products. ?Those with higher NuVal? scores will contain more fiber and more of the nutrients that great grains offer.
You can also look for the ?Whole Grain Stamp? on product labels, a certification that helps to identify foods made with whole grains.? Check the ingredients list on food packages to find whole-grain foods.
Switch to fat-free or low-fat milk.
Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.? If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.
Vary your protein choices.
Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Twice a week or more, make seafood the protein on your plate. Aim for 12 oz. of fish/seafood each week.? Don?t forget to pick up your ?Seafood 1,2,3? selection and cooking guidelines at the Meijer seafood counter.
Keep meat and poultry portions small and lean. Lean cuts of meat come from the ?round? and ?loin?.
Cut back on sodium and empty calories from solid fats and added sugars.
Drink water and unsweetened tea instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks.
Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt.? Check the NuVal? scores of prepared foods; higher scoring foods tend to be lower in sodium.
Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.
Switch from solid fats to oils when preparing food.
Enjoy your food but eat less.
Get your personal daily calorie limit at www.ChooseMyPlate.gov. Keep that number in mind when deciding what to eat.
Avoid oversized portions. Use a smaller plate, bowl and glass.
Cook more often at home, where you are in control of what?s in your food.
When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.
Write down what you eat to keep track of how much you eat.
If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.
Be physically active your way.
Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active.
Children and teens: Get 60 minutes or more a day.
Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.
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Content adapted from eatright.org, The Academy of Nutrition and Dietetics
Source: http://lucyannlance.com/?p=18526
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