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March is National Nutrition Month® and the 2015 theme is "Bite Into A Healthy Lifestyle." 
National Nutrition Month® is an annual campaign sponsored by the Academy of Nutrition and Dietetics, which the Academy and its members are a credible source of scientifically based food and nutrition information.

While the month of March is devoted to increasing education and awareness towards a healthy lifestyle, these positive habits are intended for every day practice. Living a healthy lifestyle can be a complex balance between nutrients consumed and energy exerted. Also, your choices and actions can have an impact on the environment, so consider the manufacturing methods used for your products. Here are some tips to bite into your healthier routine:

Choose beneficial food and beverages
  • Fill your plate with a colorful variety of plant-based foods that are nutrient-dense and low in calories.
  • Aim to consume wholesome, fresh foods while limiting processed foods and simple, refined sugars.
  • Control your portion sizes and think all foods can be part of a well-balanced diet in moderation. 
  • Maintain hydration, and be mindful of your consumption of calorie-dense drinks (sodas, juices, alcohol). 
  • Involve the entire family; it is never too young to get children involved with meal planning to learn about foods for growth.

Engage in daily physical activities
  • Exercise can reduce stress and chronic diseases while maintaining your desired body composition or weight.
  • Plan your meals and snacks to fuel your body and exercise.
  • Sit less; try stationary exercises and stretches while watching television or stand up after sitting down for long periods of time at work to help you refocus. 
  • Find exercises you enjoy and people to join your activities to stay motivated. 
  • As able, increase your daily routine with walking, taking the stairs, parking your car further or joining a gym. 

Consider your environment
  • Think eco-friendly and support companies who conserve their resources to minimize waste. 
  • Try to eat in season to aid in eating healthy on a budget, improve flavor and reduce preservatives.
  • Know your food, and where it comes from; visit your local farmers to reduce transportation resources and learn about sustainable practices. 
  • Limit your exposure and usage of chemicals (in your foods, storage and cleaning).
  • Recycle and reuse bags (try cotton or canvas bags that are washable and biodegradable) as an economical choice and reduce emissions. 

Wednesday, March 11th, is Registered Dietitian Nutritionist Day. What are some of the many benefits of seeing a RD?
  • RDs are food and nutrition experts who bring the science of nutrition into obtainable positive lifestyle choices.
  • Improve your overall health and fight disease.
  • Provide individualized therapy and maintain a healthy weight.
  • Separate information about fad diets.
  • Connect you to community resources to allow healthy eating to become possible.
Visit the Academy of Nutrition and Dietetics website for more information and finding a Registered Dietitian near you. http://www.eatright.org.

"Bite Into A Healthy Lifestyle"

Thanksgiving has passed, yet the holiday season has just begun.  Kick off your new year’s resolutions of nutritious eating while celebrating the holidays.  Modify your recipes to help improve your health and weight by lightening up your meals without sacrificing texture and flavor.

Control Portions
  • Use a smaller plate and avoid over stacking your plate.
  • Avoid second servings. 
  •  Be mindful of the foods and amounts you are eating.
Help your Heart: Cut Calories
  • Reduce the amount of fat in baked product recipes by ⅓.  For example, use ⅔ cup of oil instead of 1 cup.
  • Replace solid fats (lard, butter, shortening) with canola or olive oil.  Solid fats are high in saturated and trans fatty acids, which tend to raise LDL (“bad”) cholesterol.  If a recipe calls for ¼ cup of butter, try 3 tablespoons of oil instead.
  • Substitute plain low-fat yogurt for sour cream in your favorite dips.
  • Replace 1 ounce of solid chocolate to decrease the saturated fat with 3 tablespoons of cocoa powder + 1 tablespoon of canola oil.
  • Use 1% or skim milk instead of whole milk.
  • Consume white instead of dark-meats.
  • Reduce sugar by ⅓.  Add cinnamon, nutmeg or vanilla for the impression of sweetness.
  • Flavor with herbs and spices without adding salt and fat.
Add fiber
  • Substitute whole-wheat flour for all-purpose flour.
  • Add vegetables to soups, stews, stir-fries. 
Beverages
  • If you restrict your foods too much, after too many cocktails, you may consume more foods.  Allow moderation for both foods and beverages.
  • Use low calorie mixers.
Think moderation and positive food choices to enjoy your holiday celebrations. 



Happy Healthy Holidays!

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