Thursday, March 1, 2012

Get Your Plate In Shape

The first day of March has arrived which can only mean one thing...It's national nutrition month! For those of you who don't know, national nutrition month (NNM) is a nutrition education and information campaign that was created by the Academy of Nutrition and Dietetics (AND). It  "focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits." 


A drum roll please....the theme for this year is....get your plate in shape.


This is a great theme for this years NNM since the pyramid guidelines are no longer and it is now MyPlate. The new MyPlate guidelines and NNM encourage everyone to take a look at what your putting on your plate and focus on getting the recommend amount of portion sizes, fruits, vegetable, grains, protein, and dairy each day. A press release about NNM from AND stated "each year, National Nutrition Month provides us the opportunity to remind consumers of the basics of healthy eating. By focusing this year's theme on the new MyPlate, we can help people make the simple changes to their daily eating plans that will benefit them for a lifetime."


Take a look at whats really going on your plate and check out some suggestions below from the food and nutrition experts from AND on how to get your plate in shape. 

  • Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.
  • Make at least half your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. 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. For those who 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. Keep meat and poultry portions small and lean. And be sure to choose seafood as the protein at least twice a week.
  • Cut back on sodium and empty calories from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.
  • Enjoy your foods but eat less: 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.
  • Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

There are tons of activities that happen during NNM so check out your local community to see what's going on. If your in the Cincinnati area, this weekend is the Nutrition Council Food on the Run 5k and 10k fitness run/walk downtown (I'll be starting off NNM by running in the 5k!) and for the first 4 friday's in March from 10am-12:30pm there are children's activities and display booths at the Museum Center. This Friday I'll be helping out and we will have the kids "complete their plate" and lead a movement activity.  



For more information, games, reading list, eduction resources etc. check out http://www.eatright.org/nnm






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