Angie Monk

March is National Nutrition Month, and to help promote the importance of healthy eating, the Academy of Nutrition and Dietetics offers these top tips to “Eat Right” all year long.

1. Eat Breakfast – Start your day with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. 

2. Make Half Your Plate Fruits and Vegetables – These add color, flavor and texture plus vitamins, minerals and dietary fiber to your plate. Experiment with new choices, including fresh, frozen and canned fruits and vegetables.

3. Watch Portion Sizes – Use half the plate for fruits and vegetables and the other for whole grains and lean protein foods. Complete the meal with fat-free or low-fat milk or yogurt.

4. Be Active – Regular physical activity has many health benefits. Start by doing what exercise you can and build from there. Adults should get at least two hours and 30 minutes per week.

5. Get to Know Food Labels – Reading the Nutrition Facts panel can help you choose foods and drinks to meet your nutrient needs.

6. Fix Healthy Snacks – Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy and protein. 

7. Follow Food Safety Guidelines – Reduce your chances of getting sick with proper food safety. This includes regular hand washing, separating raw foods from ready-to-eat foods, cooking foods to the appropriate temperatures and refrigerating food promptly.

8. Drink More Water – Quench your thirst with water instead of drinks with added sugars. Stay hydrated and drink plenty of water.

9. Get Cooking – Preparing foods at home can be healthy and cost-effective.

10. Order Out – and stick to your healthy eating plan. Yes, you can. The key is to plan ahead, ask questions and choose foods carefully. Compare nutrition information and look for healthy options that are grilled, baked, broiled or steamed.

11. Family Meal Time is Important – Plan to eat as a family as much as you can. Get kids involved in meal planning/cooking, and make a plan to turn off devices.

12. Reduce Brown Bag Boredom – Whether it’s for work or school, prevent boring lunches by trying new food/food combinations. Try new fruits and veggies you haven’t had in awhile. Leftovers with a few extra additions can break boring lunch routines.

13. Reduce Added Sugars – Foods and drinks with added sugars can contribute empty calories and little or no nutrition. Review the Nutrition Facts Labels to spot the sources of added sugars. 

14. Eat Seafood Twice a Week – Seafood contains a wide range of nutrients including healthy omega-3 fats. 

15. Slow Down at Mealtime – Instead of eating on the run, slow down and focus on your food. This can have a positive effect on your food intake.

16. Supplement with Caution – Choose foods first for your nutrition needs. A dietary supplement may be necessary when nutrient requirements can’t be met or there is a confirmed deficiency. It is recommended to discuss all supplements with your healthcare provider.

Source: Academy of Nutrition and Dietetics  

For more information, visit: www.eatright.org