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National Nutrition Month

10 Health Tips

March is National Nutrition Month: 10 Health Tips

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

  1. Eat Breakfast Start your day with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables.  Try making a breakfast burrito with scrambled eggs, low-fat cheese, and a whole wheat tortilla or a parfait with low-fat plan yogurt, fruit and whole grain cereal.
  2. Make Half Your Plate Fruits and Vegetables Fruits and vegetables add color, flavor and texture plus vitamins, minerals and dietary fiber to your plate.  Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.  Experiment with different types including fresh, frozen and canned.
  3. Get to Know Food Labels Reading the Nutrition Facts panel can help you choose foods and drinks to meet your nutrient needs.
  4. Drink More Water Quench your thirst with water instead of drinks with added sugars.  Stay hydrated and drink plenty of water, especially if you are active, an older adult or live or work in hot conditions.
  5. 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, fruit, vegetables, dairy, and protein.  Try raw veggies with low-fat cottage cheese or hummus, or a tablespoon of nut or seed butter with an apple or banana.
  6. Reduce Added Sugars Foods and drinks with added sugars can contribute empty calories and little or no nutrition.  Review the new and improved Nutrition Facts Label or ingredients list to identify sources of added sugars.
  7. Eat Seafood Twice a Week Seafood-fish and shellfish-contains a range of nutrients including healthy omega-3 fats.  Salmon, trout, oysters and sardines are higher in omega-3’s and lower in mercury.
  8. Experiment with Plant-Based Meals Expand variety in your menus with budget-friendly meatless meals.  Many recipes that use meat and poultry can be made without.  Vegetables, beans, and lentils are all great substitutes. Try including one meatless meal per week to start.
  9. Slow Down at Mealtime Instead of eating on the run, try sitting down and focusing on the food you’re about to eat.  Dedicating time to enjoy the taste and textures of foods can have a positive effect on your food intake.
  10. Explore New Foods and Flavors Add more nutrition and eating pleasures by expanding your range of food choices.  When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family.

Contact: Jamie Patel at jamie.patel@nm.org

 

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