This is from our March 2010 Article
Welcome MARCH: Let’s Celebrate National Nutrition Month
Every year March is designated
National Nutrition Month®. This is a time to
recognize the important role our eating habits play in our health.
For some, the role of nutrition in managing diabetes, high blood
pressure, weight, heart disease and many other chronic diseases is a
day to day project. But even for those with no health issues it is
time to manage our nutrition to keep us healthy. Each of us can
begin to recognize how healthy eating is the foundation of a healthy
lifestyle. National Nutrition Month® is a nutrition information and
education campaign created by the American Dietetic Association. It
brings our attention to the importance of developing sensible eating
and physical activity habits by making educated food choices and
being active on a daily basis. Read the following from the ADA to
begin improving what you eat> from the ground up!
During National Nutrition Month® and Beyond, the Key to a
Healthful Diet is Improving Your Nutrition from the Ground Up
It’s common knowledge that a healthful diet is an important part of
a healthful lifestyle, but most people have trouble figuring out
what to do when planning a complete diet overhaul. During National
Nutrition Month®, the American Dietetic Association reminds everyone
that an easy way to focus on eating better is to start with the
basics: build your nutritional health from the ground up.
“By
starting slowly and giving yourself a good foundation, you can work
towards a healthier life,” says registered dietitian and ADA
spokesperson Toby Smithson. “Change doesn’t have to be dramatic to
make a difference.”
Smithson suggests ways to improve your
nutrition from the ground up:
1.
Focus on fruits and veggies: “Take a good look at
your current diet you’ll probably realize you’re not eating enough
fruits or vegetables,” says Smithson. “Add a serving each day to one
meal and increase it every few weeks. Adding more of these foods
into your diet is important whether you buy frozen, fresh or
organic.”
2. Look locally:
From farmer’s markets to community-supported
agriculture, you have many options to find new, fresh foods in your
area. “This can be a great way to eat well and support your
community at the same time,” Smithson says.
3.
Make calories count:
“Too often, people think of foods as good or bad and that only those
on the ‘good foods’ list are okay to eat,” says Smithson. “When
you’re choosing between options, focus instead on the one with more
of the vitamins and nutrients that you need. Sometimes, foods with
fewer calories aren’t always the healthiest options.” To figure out
how many calories you need to achieve a healthy weight, visit
www.mypyramid.gov.
4. Test your
taste buds: A healthy eating plan emphasizes fruits,
vegetables, whole grains, low-fat or fat-free dairy and includes
lean meats, poultry, fish, beans and nuts. “Those are the basics,
but within this wide range there are always opportunities to try new
things and find new favorites,” Smithson says. “Expand your
horizons. Try a fish you’ve never eaten before or find a new
vegetable recipe. By testing yourself, you might find new healthy
favorites to add to your regular grocery list.”
5.
Trick yourself with treats:
“A healthful diet doesn’t mean deprivation,” says Smithson. “If you
have a sweet tooth, have fruit and yogurt for dessert. If you want a
snack in the afternoon, have some trail mix or nuts. There is no
reason to go hungry just because you’re making healthful changes.”
Note: National Nutritional Month® is a
registered trade mark of the American Dietetic Association and is
Copyright protected with All Rights Reserved 2010 Copyright.
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Eating Smart When You Are Eating Out
Eating out can be fun, convenient and sometimes even necessary at
times, but it can also challenge your healthy eating goals if you
don’t put a little thought into what you choose to eat. Your goal
should be to eat foods you enjoy while meeting your nutritional
needs without the calories, fat, sugar or sodium.
Think about all
the foods you eat over a few days, rather than one meal at a time.
That way if you splurge when eating out, you can make up for it by
eating a few lighter, smaller meals either before or after the
spurge. It is possible to eat out and still eat for good health,
without forfeiting good taste or enjoyment. Here are some ideas to
keep in mind the next time you order off a menu instead of preparing
it at home!
FAST FOOD:
Go for the grilled menu items instead of fried – if you cannot
resist something fried, choose the smallest item and limit the
extras, such as cheese, mayo, special sauces, etc.
Order rice or
a baked potato instead of French fries. If you “just have to have”
the fries, order the small size instead of the large or consider
sharing an order with someone else.
Skip the double-decker
sandwiches with extra bread, cheese, and meat.
Go easy on the
mayonnaise and other high fat sauces. Mustard, ketchup, horseradish
and relish are healthier and tasty low fat condiments.
Have low
fat milk or 100 % juice instead of the soft drink. Better yet choose
the water!!
Resist super sized portions that seem like a good
value. Your health depends on good food choices not your budget!
EATING IN A RESTAURANT:
Try to avoid restaurants that offer all-you-can-eat buffets or
specials, because you’re more likely to eat more food (and more
calories) than you need.
Order small portion sizes or an
appetizer or share one with another person.
Eat half a sandwich
instead of a whole.
Choose whole wheat bread instead of white
bread, rolls, biscuits or a croissant.
Select grilled, lightly
sautéed or stir-fried items rather than those that are deep-fried.
Watch those baskets of bread, chips, breadsticks, etc which are
often served on your table before the meal even begins!
If you
can’t resist the sweet ending to the meal, split a dessert.
Think
about what you drink. A soda has 150-175 calories and no nutritional
value. A glass of juice or even low fat milk can be more than 100
calories less and 100 times more nutritious.
Be selective at
salad bars. Choose fresh greens, raw vegetables, fresh fruits,
garbanzo beans and reduced-fat, low-fat, light or fat-free
dressings. Avoid cheeses, marinated salads, pasta salads and fruit
salads with whipped cream which can add fat and calories on quickly.
Remember that foods served fried, au gratin, crispy, scalloped,
pan-fried, buttered, creamed or stuffed are high in fat and
calories. Instead, look for steamed, broiled, baked, grilled,
poached or roasted foods.
Seasoned French Fries
INGREDIENTS 4 medium potatoes (about 5 ounces each) 1
tablespoon canola oil 1 tablespoon freshly grated parmesan cheese
1/4 teaspoon garlic powder 1/8 teaspoon pepper
INSTRUCTIONS
Preheat oven to 450 degrees. Scrub potatoes. Do not peel. Cut into
wedges or strips. Place potatoes in a plastic bag with the oil and
shake to coat potatoes well. In a new bag, mix seasonings. Add
potatoes and shake to coat. Arrange potatoes in a single layer on a
baking sheet sprayed with non-stick spray. Bake for 30-35 minutes or
until golden brown.
Yield: 5 servings
One serving: 1/5 recipe
Nutrition Information:
Calories: 159
Total Fat: 3 grams
Calories from fat: 27
Carbohydrates: 18
Sodium: 18 mg.
Chicken and Yellow Rice with Seasoned Black Beans
4 Servings
Chicken and Yellow Rice
Ingredients
one
14 ½ -ounce can low-sodium, fat-free broth chicken broth
¾ cup
water
1 tablespoon olive oil
one 10-ounce package yellow rice
one 18-ounce package frozen diced chicken breast (or use 4 cups
roasted or leftover chicken, skinless)
Instructions
1. If
using leftover or roasted chicken, remove chicken from bones,
discarding any skin or fat; cut chicken into bite-size pieces.
2. Add chicken broth, water, oil and rice to 3- to 5-quart saucepan.
Cover and bring to a boil on high heat for 2-3 minutes.
3. Add
chicken to rice; cover and return to boil for 1 minute.
4. Reduce
heat to low and simmer for 20 minutes. Remove from heat and keep
covered for 5 minutes.
Seasoned Black Beans
Ingredients
two
15 ½ -ounce cans black beans
¼ cup frozen diced green peppers
¼ cup frozen diced onions
¼ teaspoon chili powder
¼ teaspoon
cumin
pepper, to taste
Instructions
1. Open beans and
add to saucepan.
2. Add chili powder, cumin, green peppers,
onions and pepper. Stir gently to mix.
3. Cover and cook on
medium for 15 minutes, stirring occasionally.
Nutrition
Information
Calories 587 Total Fat 6.9g Saturated Fat 5 g
Cholesterol 68mg Calories from Fat 62
Carbohydrate 90.7g Dietary
Fiber 11.9g Protein 54.1g
Eating Well & Recipes
For more recipes click below
Eating Well & Recipes
To help find a diabetes educator in your area,
contact 1-800-Teamup4 or the American Association of
Diabetes Educators website which is
www.diabeteseducator.org
.
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Take Our On-Line Risk Assessment by
clicking here
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November 14th
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