Get Your Plate in Shape - National Nutrition Month (March 2012)

THE HEART SMART GOURMET JOINS WITH THE ACADEMY OF NUTRITION AND DIETETICS DURING NATIONAL NUTRITION MONTH^® ENCOURAGING EVERYONE TO ‘GET YOUR PLATE IN SHAPE’

MIAMI: “The Heart Smart Gourmet is proud to join the Academy of Nutrition and Dietetics in celebrating National Nutrition Month and, as always, we encourage everyone to get your plates in shape!” said Mark Williams, founder and editor in chief of The Heart Smart Gourmet.

Initiated in 1973 as a week-long event, “National Nutrition Week” became a month-long observance in 1980 in response to growing public interest in nutrition. Additionally, to commemorate the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world, the second Wednesday of March has been designated “Registered Dietitian Day.” This year’s National Nutrition Month theme is “Get Your Plate in Shape” and encourages consumers to remember to include a variety of fruits, vegetables, whole grains, lean proteins and dairy on their plates every day.

 

Here are a few ways to “Get Your Plate in Shape” from the food and nutrition experts at the Academy of Nutrition and Dietetics:

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          Make half of your plate fruits and vegetables: As we here at the Heart Smart Gourmet have been informing our readers for the past 10 months, everyone should eat a variety of vegetables, especially LEAFYGREEN VEGGIES and red and orange varieties. Also, add fresh fruits to meals and snacks. For veggie recipes read HERE

·         Make at least half your grains whole: Actually I say make all of your grains whole. If not, why eat them at all! Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. For more on whole-grains read my article HERE

·         Switch to fat-free or low-fat milk: Again, make it totally fat-free milk. It has the same amount of calcium and other essential nutrients as whole milk, but no fat and fewer calories. For those who are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

·         Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, NUTS and beans, as well as lean MEAT, EGGS AND POULTRY. Keep meat and poultry portions small and lean. And be sure to choose SEAFOOD AND FISH as the protein at least twice a week.

·         Cut back on sodium and empty calories from solid fats and added sugars: As I have said and as you’ve seen in my recipes here, I use either no or very little salt when cooking. Try opting out for no salt in the cooking process and just salting your individual plate. You will reduce your sodium intake dramatically but still have good flavor. Read HERE for more on salt. Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. For information on the health benefits of olive oil read HERE Replace sugary drinks with water and choose fruit for dessert. For information on one of the most dangerous chemicals found in ALL sugary foods and drinks, read HERE

·         Enjoy your foods but eat less: Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

·         Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

Stay healthy people!

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.