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Healthy Eating Tip of the Month: March
NATIONAL NUTRITION MONTH 2015
By: Alyssa Shrader, Dietetic Intern
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What is National Nutrition
Month?
Each year the Academy of Nutrition and Dietetics celebrates March as National Nutrition Month. The main focus of the campaign is to bring awareness to making informed food choices and developing good eating and physical activity habits. This year National Nutrition Month is all about achieving a healthy lifestyle in order to maintain a healthy weight and reduce risk of chronic disease. Use this website to give you some tips on how you can “Bite Into a Healthy Lifestyle”. Making Informed Food Choices 2
Getting Daily Exercise 3
Putting It All Together 4
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Healthy Recipe Resources Making Informed Food Choices
Choose Nutrient Dense Foods: Building Your Plate
½ Fruits and Vegetables •
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Fruits are naturally low in fat, sodium, and calories and are good sources of nutrients such as potassium, dietary fiber, vitamin C, and folate Vegetables are naturally low in fat and calories and are good sources of nutrients such as potassium, dietary fiber, folate, vitamin A, and vitamin C ¼ Grains •
Focus on whole grains •
Source of dietary fiber, thiamin, riboflavin, niacin, folate, iron, m agnesium, and selenium ¼ Protein •
Choose lean and low-­‐fat choices •
Meat, poultry, fish, beans, eggs, nuts, and seeds supply protein, vitamin E, iron, zinc, magnesium, and B vitamins such as niacin, thiamin, riboflavin, and B6 Nutrient dense foods are those that are high in vitamins, minerals, fiber, and other important nutrients for your health while still being low in calories. They include brightly colored fruits (blueberries, raspberries), vibrant vegetables (kale, sweet potatoes), fortified and fiber rich grains, and lean meats, beans, and nuts. Try incorporating these foods into each meal and snack and reap the health benefits. Choose Healthy Food Substitutions: Simple substitutions can help to reduce the amount of calories, fat, sodium, and added sugars you consume, leading to a healthier diet. Listed below are a few cooking substitutions you could try: o Broil, grill, bake, and steam food instead of frying to reduce the fat content o Drink water, low-­‐fat milk, or 100% fruit juice. For more flavor add lime, cucumber, or mint to water instead of drinking soda to reduce sugar consumption o Eat fresh fruit for dessert instead of cakes, cookies or other sweets to reduce fat, calorie, and sugar consumption o To reduce sodium intake cook with herbs and spices o Use plain Greek yogurt instead of sour cream to reduce the fat content o To reduce the amount of sugar when baking, replace the sugar with applesauce Fluids •
The Institute of Medicine recommends men consume 13 cups of fluids per day and women consume 9 cups per day •
Water should make up most of your fluid consumption 2 Getting Daily Exercise
Exercise helps to control weight, prevents serious health conditions and diseases, improves mood, boosts energy, and promotes better sleep. o Of all of the above benefits of exercise one of the most important is weight control. Weight control is important because those that are overweight or obese may be at risk of developing serious health problems such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. o Energy balance is the key to maintaining a healthy weight; meaning that calories “in” (food and drink) must equal calories “out” (breathing, digesting, and physical activity). If there are more calories out than in, there will be weight loss. If there are more calories in than out, there will be weight gain. o Just 30 minutes of exercise burns about 177 calories bicycling, 98 calories walking, 266 calories running, and 207 calories playing tennis. 3 Putting It All Together to
“Bite Into a Healthy Lifestyle”
Exercise Tips: The CDC recommends 150 minutes of moderate-­‐
intensity aerobic exercise per week plus muscle strengthening two days per week. Also, don’t forget to stretch before and after your workout. Hydration and Exercise: The American College of Sports Medicine recommends consuming 8-­‐12 ounces of water 10-­‐15 minutes before exercise, 3-­‐8 ounces of water every 15-­‐20 minutes during exercise, and after exercise to drink 20-­‐24 ounces of water for every pound lost in order to maintain proper hydration. Sleep, Get Your 7-­‐8 Hours a Day: Insufficient sleep has b een linked to the development of chronic diseases such as diabetes, cardiovascular disease, obesity, and depression. The National Heart Lung and Blood Institute recommends: • At least 10 hours of sleep per day for school-­‐
aged children • 9-­‐10 hours per day for teenagers • 7-­‐8 hours per day for adults. To help reach these goals and to p romote regular sleep, it is recommended that you: • Go to sleep at the same time every night • Wake up at the same time every morning • Avoid large meals before bed • Make sure your bedroom is quiet, dark, and relaxing. 4 Bite Into This Healthy Recipe
This is a family favorite recipe with a healthy twist utilizing some of the tips and food substitutions listed on the “Making Informed Food Choices” page. A Healthy Twist on Tacos o Heat a large skillet over medium heat. Add 1 Tbs. olive oil and heat until shimmering. Add 1 diced, medium onion and sauté until softened, about 10 minutes. Add 1 lb. ground turkey and break up with a wooden spoon. Cook, stirring occasionally, until the ground turkey is no longer pink. Stir in 1/4 cup of homemade taco seasoning and cook for about 1 minute. Stir in 6 oz. of tomato paste and 3 oz. of water. Cook for another minute until heated through. o Serve in corn taco shell with sliced avocado, tomato, plain Greek yogurt, and cheddar cheese. o Homemade taco seasoning: 1/2-­‐cup chili powder, 1 1/2Tbs. garlic powder, 2 Tbs. ground cumin, 1/2 tsp. cayenne powder, 1 1/2 Tbs. kosher salt, 2 tsp. dried oregano Recipe from: http://www.abigmouthful.com/homemade-­‐taco-­‐
seasoning-­‐and-­‐turkey-­‐tacos/ 5 Resources
• About Sleep. CDC Website. http://www.cdc.gov/sleep/about_sleep/index.htm. Published July 1, 2013. • Aim for a Healthy Weight. National Heart, Lung, and Blood Institute. •
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http://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm. Choosing a Nutrient Rich Diet. Academy of Nutrition and Dietetics Website. http://www.eatright.org/Public/content.aspx?id=6791. Published January 2013. Eating Right Isn’t Complicated. Academy of Nutrition and Dietetics Website. http://www.eatright.org/Public/content.aspx?id=6442473735. Published March 2014. Eat Right Nutrition Tips. Academy of Nutrition and Dietetics Website. http://www.eatright.org/nutritiontipsheets/. Exercise: 7 Benefits of Regular Physical Activity. Mayo Clinic Website. http://www.mayoclinic.org/healthy-­‐living/fitness/in-­‐depth/exercise/art-­‐20048389. Published February 5, 2014. Healthy Eating for a Healthy Weight. CDC Website. http://www.cdc.gov/healthyweight/healthy_eating/. Published December 6, 2013. Healthy Recipes: A guide to ingredient substitutions. Mayo Clinic Website. http://www.mayoclinic.org/healthy-­‐living/nutrition-­‐and-­‐healthy-­‐eating/in-­‐depth/healthy-­‐recipes/art-­‐
20047195. Published February 15, 2014. Hydrate Right. Academy of Nutrition and Dietetics Website. http://www.eatright.org/Public/content.aspx?id=7084. Published January 2013. MyPlate. USDA MyPlate Website. http://www.choosemyplate.gov/about.html. Selecting and Effectively Using Hydration for Fitness. American College of Sports Medicine Website. https://www.acsm.org/docs/brochures/selecting-­‐and-­‐effectively-­‐using-­‐hydration-­‐for-­‐fitness.pdf. Published 2011. Want to Eat Smarter. Academy of Nutrition and Dietetics Website. http://www.eatright.org/Public/content.aspx?id=6442469624. Published April 2013. • Water: How much should you drink everyday? Mayo Clinic Website. http://www.mayoclinic.org/healthy-­‐
living/nutrition-­‐and-­‐healthy-­‐eating/in-­‐depth/water/art-­‐20044256. Published September 5, 2014. Created By: Alyssa Shrader, Dietetic Intern Patient Food and Nutrition Services 300 N. Ingalls Street NIB NI8E20 Ann Arbor, MI 48109-­‐5407 (734) 936-­‐5197