Download Sandra Kelly Cain - Bladen County Cooperative Extension

Sandra Kelly Cain
For Better Living
Re-examining Your Eating Habits
National Nutrition Month is a good time to re-think your eating habits and modify those that may
need it. It is designed to reinforce the importance of nutrition and physical activity as important
components of good health. The food and physical activity choices you make every day affect
your health and how you feel today and in the future. We all heard the saying that “you are what
you eat.” Even if you are eating plenty of food, if you're not eating the right kinds of foods to
give your body the nutrients it needs to be healthy, you may be losing out on health.
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Make smart choices from every food group. The best diet plan is not one that eliminates
whole food groups like grains, but includes a variety of foods from all food groups in
moderation. The Dietary Guidelines for Americans recommends following an eating plan
that emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk
products. It also includes lean meats, poultry, fish, beans, eggs and nuts; and is low in
saturated fats, trans fats, cholesterol, salt and added sugars. This is not a diet you'll find at
the vending machine or even one that will be easy to follow at your favorite fast-food
outlet. Rather, it's one you'll need to shop for in the produce isle, dairy case and meat
counter of your favorite grocery store. And when you do eat out, choose a restaurant that
offers steamed, grilled or broiled entrees as well as breaded or fried ones.
Get the most nutrition for your calories. Each one of us has a "calorie salary." That's the
number of calories you can consume each day without gaining or losing weight. This
number varies depending on life stage, size and activity level. The more inactive you are,
the fewer calories you have available to spend without gaining weight.
Find your balance between food and physical activity. Being healthier isn't just about
eating right. It's also about participating in physical activity. Regular physical activity can
help you feel better and control your body weight. Recognizing that Americans,
especially kids, are spending more time than ever in a sitting position, working at their
desks, watching television or playing video games, the 2005 update of the Dietary
Guidelines for Americans places more emphasis than ever on planned physical activity.
For children and teens, at least 60 minutes of physical activity is recommended on most
days. For adults, 30 minutes per day of moderately intense physical activity above usual
activity is considered baseline; twice this amount (60 minutes per day) is actually
recommended to help manage body weight and prevent gradual, unhealthy weight gain in
adulthood. And for those adults who have lost weight, up to 90 minutes of exercise per
day is often needed to sustain weight loss.
Play it safe with foods. One in four Americans suffers a bout of foodborne illness each
year. Most recover with few consequences, but some end up with long-term
complications such as arthritis or meningitis. The key words to remember when handling
food are clean, separate, cook and chill. Clean not only your hands, but also food
preparation surfaces and fresh fruits and vegetables. Separate raw foods from ready-to-eat
foods to avoid cross-contamination. Cook to safe internal temperatures, and chill food
rapidly after serving.
Source: Colorado Cooperative Extension
Asparagus Salad
1 pound fresh asparagus, trimmed
2 tablespoons water
4 cups spring mix salad greens
1/3 cup balsamic vinegar
2 tablespoons orange juice
2 tablespoons each apricot and pineapple preserves
1 tablespoon sesame seeds, toasted
1 teaspoon minced fresh gingerroot
1/4 cup slivered almonds, toasted
Place the asparagus and water in a microwave safe 11 x7 inch baking dish. Cover and
microwave on high for 2-3 minutes or until crisp-tender. Drain and immediately place asparagus
in ice water. Drain and pat dry.
Place salad greens on a serving platter. Top with asparagus. In a small bowl, whisk the vinegar,
orange juice, preserves, sesame seeds and ginger. Drizzle over salad. Sprinkle with toasted
almonds.